Unit 2: Aspects of Personal Development

Module 5

Coping with Stress in Middle and Late Adolescence

Big Question: What is Stress and how does it affect you?

Objectives: At the end of this module you will be able to:

1. discuss that understanding stress and its sources during adolescence may help in
identifying ways to cope and have a healthful life,

2. identify sources of your stress and illustrate the effect of stress on your system, and

3. demonstrate personal ways of coping with stress for healthful living.

Activity: STRESS

Find someone who regularly participates in one of these activities. Ask him/her to sign his/her
name in the appropriate box. Find a different person for each box. Wait for your teacher to call out the
type of BINGO activity.

Listens to music Keeps a journal or Plays a musical Makes “to do” Has hiked to the
a diary instrument lists top of a mountain

Eats Breakfast Enjoys baking Plays with an Likes to laugh and Has a fish tank /
cookies electronic device does so a lot aquarium

Plays outside after Talks to family Your favorite Enjoys nature Sleeps 9-11 hours
school about problems activity a night

Goes for walks / Volunteers Daydreams Practices a martial Does yoga or

bike riding art pilates

Enjoys going for a Goes window Works out at a Skis, Skateboards Rented a movie
drive shopping gym/ at home on the weekend
Reading: STRESS MANAGEMENT

Dictionary definitions do not quite capture the meaning of stress as it is seen and experienced in
the world of work. One of the Webster’s definitions describes it as an “…emotional factor that causes
bodily or mental tension.” A practical way of defining stress is the feeling one gets from prolonged,
pent-up emotions. If the emotions you experience are pleasant and desirable – joy, elation, ecstasy,
delight – you usually feel free to let them show. They are not suppressed. Therefore; positive emotions
do not usually cause stress. Negative emotions, on the other hand, are more often held inside. They are
hidden. You suffer quietly and you experience stress. Do not confuse positive situations with positive
emotions. A wedding, for example, is a positive situation that often brings about the negative emotions
of anxiety and tension. So, stress can exist in great situations.

Causes and Effects of Stress

Just as there is great variety in the range of emotions you might experience, there are many
possible manifestations of stress – in your private life and in your working life.

Here are some words that describe the emotions associated (as cause and effect) with stress.

o Anxiety
o Pressure
o Misery
o Strain
o Desperation
o Tension
o Anger
o Panic
o Dejection

Prolonged stress can be devastating; burnout, breakdown, and depression are some of the
potential results of long-term, unmanaged stress. By wearing a mask, you may expect to hide stress
caused by problems in your personal life and not let them influence your performance on the job. This
will probably not work. The more you try to hold your emotions in, the greater the pressure build-up will
be.

Everyday frustrations cause stress build-up.

From the time you wake up until you go to sleep, you may be confronted with a succession of
stressful situations. Managing to get yourself (and possibly a spouse and children) out of bed and ready
to face the day can be a challenge to your patience and ingenuity. Driving to school or work can be
harrowing – especially if you’re running late. You may experience frustration in arranging to get the car
repaired. You may face conflicts in school or at work, such as coping with unrealistic deadlines,
equipment failures, or unexpected bad weather. If part of your job is selling, you may experience
feelings of rejection when most of your customers say “no.”

A series of stressful and frustrating experiences throughout the day can cause you to lie awake
at night in an emotional turmoil – unable to get needed rest. You face the next day with less emotional
and physical stamina. After another stressful day and another night without rest, you may have even
less emotional strength and stability. Therefore, stress build-up, if not resolved, continues day after day.

Problems in our personal life can be devastating

Surviving the normal, everyday stress described above can be difficult. But far more serious and
painful circumstances can create long-term stress. More serious stressful circumstances may include
separation from loved ones, personal illness, or illness of a loved one, death of someone you care about,
or conflict with a spouse or close friend. Other major causes of stress are problems with drug and
alcohol abuse, domestic violence, care of children and elderly relatives, chronic mental illness, injury,
physical handicaps, even moving to a new home, if you’ve lived in the same place for more than 10
years. The list goes on and on.

Managing your personal finances can be another stressful experience. This can be a problem no
matter what your income level, but it is especially difficult if you must support a family and do not earn
enough to live comfortably. Unpaid bills, unwise use of credit, and budget limitations can make life
difficult.

A common cause of stress is dealing with life’s transitions This is especially true when a person
must cope with too many transitions all at once. For example, Ellen has just completed a program in
fashion merchandising. She is eager to get started on her new job. Her mother is ill and requires care.
Her father died a few months ago. Ellen’s new job requires that she relocate to a town 100 miles from
home. The move, a new career, and a change in family relationships may cause excessive stress for her.
Too many changes have arrived at the same time.

Source: Personal Development for Life and Work, 8th Ed., by Wallace, H.R. & Masters, L.A., 2001.

Activity: WHAT CAUSES YOU TO “LOSE YOUR COOL”?

We all have certain things, situations, or people that cause us to lose our composure from time
to time. Determine what causes YOU to “lose your cool” by completing this activity. When you begin to
identify your stressors, you can become skilled at preventing negative consequences.

Place an X next to each factor that causes you stress. There are blank spaces provided so you
can add your own.

______ being late ______ restrictions at home

______ too much homework ______ chores

______ speaking in public ______ lack of sleep

______ babysitting ______ no date for a dance

______ going to the dentist ______ pimples

______arguments with friends ______ physical education class

______ math class ______ using a computer

______ English class ______ closed-in spaces

______ other class ______ commercials

______ boredom ______ interruptions while busy

______ rude people ______ getting an injection

______ no money ______ arguments with parents

______ no transportation ______ fight with boyfriend/girlfriend

______ playing on a sports team ______ losing

______ not being included in a sports team ______ careless drivers

______ losing something valuable ______ slow drivers

______ parents fighting ______ loud people

______ getting detention ______ baby crying

______ your job ______ disrespectful children

______ taking tests ______ a friend betrays you

______ video games

Source: Emotional Intelligence Activities for teens 13-18.

Activity: STRESS SIGNALS

Take a look at the warning signs of stress listed below. Write down in your Journal all of the
warning signs that apply to you.

When you have finished checking your warning signs, discuss your list with your partner. Source:
Emotional Intelligence Activities for teens 13-18.

Portfolio Output: My Stress Signals

Write about your stress signals. Answer the following questions:

1. How do you know that you are stressed?

2. What stress signals do you have that your partner does not have?

3. How much stress do you think you are currently under?

4. How are your stress signals different for different types of stressors?

5. What are some ways that you usually remove or reduce the stress that cause you physical,
emotional or behavioral difficulties?
 Physical Emotional Behavioral

______ headaches ______ mood changes ______ smoking

______ stomach aches ______ lack of concentration ______ nail biting
______ dizziness ______ nightmares ______ tapping
______ back pain ______ panic attacks ______ pulling hair
______ neck stiffness ______ anxiety ______ grinding hair
______ ulcer sores on ______ anger ______ use of alcohol
mouth ______ irritability ______ use of medication
______ jaw pains ______ crying ______ compulsive dieting
______ weight loss ______ thoughts of suicide ______ hair chewing
______ weight gain ______ depression ______ nervous laughter
______ twitches (eyelids, face) ______ confusion ______ pacing
______ weakness ______ feelings of ______ lateness
______ nausea helplessness ______ putting things off
______ indigestion ______ restlessness ______ not caring about
______ excessive sleeping ______ racing thoughts physical appearance
______ overeating ______ aggressiveness ______ compulsive overeating
______ loss of appetite
______ inability to sleep
______ skin problems
______ constant fatigue
______ cold hands or feet
______ excessive sweating
______ chest pains
______ high blood pressure
______ rapid or difficult
breathing

Portfolio Output No. 9: My Stress Signals

Write about your stress signals. Answer the following questions:

1. How do you know that you are stressed?

2. What stress signals do you have that your partner does not have?

3. How much stress do you think you are currently under?

4. How are your stress signals different for different types of stressors?

5. What are some ways that you usually remove or reduce the stress that cause you physical, emotional
or behavioral difficulties?
Reading: STRESS RESPONSE

Your stress response is the collection of physiological changes that occur when you face a
perceived threat—when you face situations where you feel the demands outweigh your resources to
successfully cope. These situations are known as stressors.

When your stress response is triggered, a series of changes occur within your body. They
include:

 Redirection of blood away from extremities and instead to major organs

 The release of cortisol and other hormones, which bring other short- and long-term
changes.
 The stress response is intended to give you a burst of energy so you’re able to fight off
attackers or run away from them effectively.

This helped our ancestors, who faced numerous physical threats, to stay safe. However, now
our threats tend to be less physical and more associated with our way of life—a challenge to our status,
a demand for performance, etc. In addition to giving us a set of changes that may not match our needs
as well (it might be more effective for us to have a burst of mental clarity or wisdom than a burst of
physical strength, for example), the stress response can actually cause harm if it leads to a state of
chronic stress—that is, if our stress response is triggered, and then our body doesn’t go back to its
normal state via the relaxation response.

Source: “What is a stress response?” by Scott, E. (2016)

Reading: KEEP STRESS UNDER CONTROL

There are many effective ways to handle stress. Of course, you can’t avoid stress—in fact, you
wouldn’t want to avoid all stress, because you’d never grow. However, you can manage your life so that
you survive the emotional down times without allowing stress to engulf you. Also, you can work to
eliminate controllable stress factors, such as running late or not getting enough sleep. But when stress is
constant or too great, your wisest option is to find ways to reduce or control it. You need not, and
should not, live your life in emotional stress and discomfort. Stress can be successfully managed. Here
are some suggestions that may help.

Understand the Causes of Stress

Understanding why you are under stress is important. This may seem obvious, but it requires
deliberate, conscious effort to pause and simply ponder your situation. By now, you are familiar with
the stress response, the emotional or physical symptoms of uncontrolled stress. Now you need to try to
discover the stressors, the factors of which create the stress in your life.

Analyze your Stress Factors and Write Them Down

Write down your response to stress. For example, you may write down, “I feel tired most of the
time. My lower back seems to ache all through the day and night. I miss deadlines and run behind
schedule.” Analyze stress responses and consequences, and consider each item, and ask why. “Why am I
feeling tired? Why does my back ache? Why do I run behind schedule? Carefully consider each answer,
because the answers will reveal stressors, such as deadlines, anxieties, trying to do so much, managing
time or money poorly, or poor health habits.

Deal with the Stressors

Develop techniques to deal with the causes of stress. The longer you avoid dealing with the
stress factors, the more the stress will build up. If tension comes because you have put off an unfinished
task, restructure your priorities so you can get the task that you have been avoiding out of the way and
off your mind.

Learn to Work under Pressure or Unusual Conditions

When you can’t reduce the stressors, you need to manage your stress response. Almost
everyone, at least at some point, has to meet deadlines, keep several jobs going at once, resolve
problems that come up, and do extra work when necessary. However, when the pressure mounts, you
can relieve it. Relaxation is key—but most people must train themselves to relax when the pressure is
on.

Some tips to relax when under pressure are the following:

 Stop for a moment (especially when you feel your muscles tightening up) and take a few
deep breaths.
 Do a relaxing exercise. Swing your hands at your sides and stretch.
 Take a “power nap.” Lie down and totally relax for a few minutes.
 Find time to do the things you enjoy.
 Leave your study area for a while to take a brisk walk.
 Find a quiet place to read a magazine or novel during break or at lunch.
 If possible, look at some peaceful images such as forests, beaches, etc. These images can
initiate a relaxation response.
 Look up.
 Keep something humorous on hand, such as a book of jokes.

Source: The Nemours Foundation, available from kidshealth.org

Activity: STRESS SURVIVAL KIT 1. Choose 3 objects or symbols that make you feel relaxed to
include in your kit. 2. You can make the symbols. 3. You can use words or pictures. 4. You can bring an
object from home. 5. Think about how the symbol helps you when you are dealing with stress and
stressful situations. 6. Write a paragraph for each symbol or object in your kit and how it helps you cope
with stress in your everyday life. You may add this to your Portfolio Output No. 9. 7. Sharing a part of
your kit with peers may be a follow up activity.