12

PERSONAL
DEVELOPMENT
First Quarter
Module 9: Coping with
Stress

12
 PERSONAL
DEVELOPMENT
First Quarter
Module 9: Coping with
Stress
 INTRODUCTION

This module is written in support of the K to 12 Basic Education

Program to ensure attainment of standards expected of you as a learner.

This aims to equip you with essential knowledge on Coping with

Stress.

This includes the following activities/tasks:

Expected Learning Outcome - This lays out the learning outcome that you
are expected to have accomplished at the end of the module.

Pre-Test – This determines your prior learning on the particular lesson you
are about to take.

Discussion of the Lesson – This provides you with the important knowledge,
principles and attitude that will help you meet the expected learning
outcome.

Learning Activities – These provide you with the application of the knowledge
and principles you have gained from the lesson and enable you to further
enhance your skills as you carry out prescribed tasks.

Post-test – This evaluates your overall understanding about the module.

With the different activities provided in this module, may you find the
material engaging and challenging as it develops your critical thinking skills.

3
What I Need to Know
At the end of this lesson, you will be able to:

 demonstrate personal ways to cope with stress and maintain

mental health EsP-PD11/12CS-Ig-5.3

What I Know
A. Write TRUE if the statement is correct, and FALSE if it is
incorrect. Write your answers in your notebook.
_____1. Consistent worrying is manifested by having a
vacation with all of your family members
_____2. Not being able to decide what you really want for
yourself is a reflection of having a poor judgment.
_____3. Feeling left-out is one of the physical symptoms commonly
experienced when you are under stress.
_____4. Not doing your homework illustrates neglect of
responsibility.
_____5. Computer Gaming is an emotional symptom of stress
_____6. You feel happy and excited when you are personally and
academically pressured.
_____7. Sufficient amount of Oxygen is produced by the brain
when you perform deep breathing exercises.
_____8. Deep breathing allows you to have more time to reflect.
_____9. Running is a strategy to relax your muscles.
_____10. When you cry, you achieved a catharsis.
_____11. You become more motivated in your studies if you
manage your time well.
_____12. If you manage your time well, you’d be able to handle
stress better.
_____13. Taking a deep breath allows you to pause and have more
time to think.
_____14. Saying “no” to peer pressure is assign of weak response
to stress.
_____15. Peaceful images such as a beautiful landscape can
initiate a relaxation response.
_____16. Jokes are helpful in coping with stress.

Key message
Your attitude and approach to different
things are factors that will help you 4
overcome stress.
 What’s In

The Fruit and the Worm

This activity aims to identify your stressors and what you look like when
you are stressed. This will provide the opportunity to identify ways on how
to cope with stress and you will get a chance to be creative as you compare
yourself to a fruit and your stressors to worms.
Instructions:
1. If you were a fruit, what kind of fruit would you be? You can be a
mango, apple, orange, grape, or any fruit that you like most. Draw
that fruit in a clean sheet of bondpaper.

The Fruit and the Worm

2. Think of the stressors that you usually encounter. For each stressor,
draw one worm around the fruit. Now, illustrate the same fruit with
worms inside. How does it look?

5
 3. Look at the worms that you have drawn. When you encounter such
stressors, how do you respond or cope with them?
4. What happens to the fruit when there are worms inside it? How does
it look?

What’s New
DEEP BREATHING EXERCISE
This activity aims to help you recognize certain parts of the body such
as shoulders and legs, that react to stressors. Through a deep breathing
exercise, you are expected to feel more relaxed and regain more energy.

Instructions:

1. Sit comfortably, breathe in, and breathe out. Inhale through the nose
and exhale through your mouth. Do this slowly five times.
2. Inhale through the nose and exhale through your mouth, and make a
quiet, relaxing whooshing sound as you blow gently. Continue with
this breathing activity for the next two to three minutes.
3. When you are ready, slowly close your eyes and focus on your body as
you continue with the breathing exercise.
4. When you are ready, slowly close your eyes and focus on each body
part, exhale and inhale twice.
a. Your head d. Your trunk
b. Your shoulders e. Your legs
c. Your arms f. Your feet
5. Now, try to listen to listen to your body and notice if there are any
tensions on any part.
6. If you notice your shoulder aching, for example, for example focus on
your shoulder and try to breathe in and breathe out again. Repeat this
breathing pattern five times.
7. Repeat step 6 until all the parts of your body that signal tensions have
been given attention and that proper breathing exercise has been
performed.
8. When you are done, slowly open your eyes, and do the breathing
exercise for two more times.

What is it
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

6
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.

7
  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.

Key message
Monitoring your time is essential to be
Personal Ways ofsuccessful
Coping Stress
in managing it.

When you are stressed out or pressured with academic standards,

personal concerns, familial difficulties, and relational demands, you may
probably feel overwhelmed. Taking a deep breath allows you to pause and
have more time to think. Deep breathing exercises let you get sufficient
amount of oxygen so that you can think clearly and logically.

Having a massage, taking a warm shower, or just taking a nap can

calm your tensed muscles. Pausing to do things does not entirely mean that
you are running away from your responsibilities or difficulties; rather, it
refers to stepping back to be able to see the whole picture. This way, you
become objective in your judgement and decisions. Relaxing your muscles
simply means taking a rest to be more capable of facing your difficulties
afterward.

Also, engaging in physical activities such as walking and playing

games will divert your attention to lighten your emotional pains. More so,
this will be a chance to clear your mind and see things in a more rational
manner.

Most importantly, when you deal with stress, you have to learn to
comfort yourself. When you experience rejection, listen to others’ criticisms,
take them all constructively, and accept your faults. However, you owe it to
yourself to be very objective. Know that relationship is a two-way process.
You cannot be the only one to blame when relationships fail. Further,
comforting yourself for some limitations is integral in moving on and
forgiving those who hurt you. Always remember that you deserve to be
treated well. Comfort yourself by believing that your limitations do not make
who you are; rather, your choice of being a good person- of improving
yourself – is what matters most.

8
Another way of comforting yourself is pampering yourself with things that
soothe your nerves such as aromatherapy. For example, before starting your
tasks, you light candles with scents that find relaxing. Also, before studying
a difficult exam, you can wear your favorite perfume so that you feel relaxed.

Furthermore, know that there is nothing wrong in crying in the

privacy of your room and/or the company of trusted friends or adults.
Crying can clear your mind and release tensions. Crying your heart out
release you from heavy feelings, which keep you from thinking objectively
and making wise decisions.

Finally, a first aid to deal with stress is talking about what you feel
and what you think about your situation. Catharsis is releasing your pent-
up emotions, which is achieved through talking and crying.

Indicators That You Have Successfully Handled Stress

Understanding the nature of stress and identifying the various

strategies on how to deal with your stressors are essential. However, here
are some indicators that will help you determine if you are coping well with
stress.
1. Emotional stability. Remaining calm and not being carried away by
your emotions signals a healthy way of coping.
2. Being tactful. Being able to express your thoughts and feelings in a
nonaggressive manner indicates your capacity to handle stress.
3. Doing well in school. Your ability to meet all your academic
requirements and get high scores show your capacity to cope with the
various demands of the school.
4. Learning to say “no”. By being firm on what you believe is right and
saying “no” to peer pressure is a positive sign of being able to cope
well with stress.

What’s More
THAT REALLY STRESSED ME OUT

9
 Copy the table in your notebook and read through the
situations below. Put a check mark each one that you experienced last year.
Mark whether the situation led to good stress or bad stress.
Situation I experienced Good Stress Bad Stress
this within the (situation (situation made
last year motivated you to you feel
prepare and do overwhelmed and
your best) worried most of
the time)
1. Meeting new
people
2. Being peer
pressured
3. Fighting
with friends
or siblings
4. Failing a
test
5. Giving a
presentation
6. Engaged in
several
activities
7. Parents
arguing
8. Feeling left
out
9. Scolded by
a parent
10. Being
teased

What I Have Learned

I have learned that:

10
o stress is part of life;
o our body reacts to stress, which includes cognitive,
emotional, physical, and behavioural symptoms and;
 What I Can Do
PERSONAL STRESS MANAGEMENT PLAN
The two things that are most stressful in my life right now include:

1.

2.

Two strategies I can implement right now to de-stress my life:

1.

2.

Assessment
Read and understand the items. Write the letter of the correct answer in
your notebook.

11
1. Below are manifestations of consistent worrying. Which of the
following is not part of it?
a. being nervous about your subjects
b. your relationship with your classmates
c. being disturbed with the thoughts of examination
d. having a vacation with all of your family members

2. Which of the following reflects the outcome of having poor judgment?

a. You feel dizzy.
b. You become moody.
c. You feel overwhelmed.
d. You cannot decide what you want for yourself

3. The following are physical symptoms commonly experienced when

you are under stress. Which of the following does not belong?
a. Diarrhea or constipation
b. Chest pain
c. Rapid heart beat
d. Feeling left-out

4. Neglect of responsibilities is one of the behavioural manifestations of

stress. Which of the following illustrates neglect of responsibility?
a. Sleeping too little
b. Becoming easily irritated
c. Not doing your homework
d. Eating less nutritious food

5. Which is not an emotional symptom of stress?

a. Computer gaming
b. Depression
c. Irritation
d. Moodiness

6. What do you usually feel when you face personal and academic
pressure?
a. Curious
b. Excited
c. Happy
d. Overwhelmed

12
 7. What element is produced by the brain when you perform deep
breathing exercises?
a. Carbon dioxide
b. Energy
c. Gas
d. Oxygen
.
8. What does deep breathing allow you to do?
A. Pause for a while.
B. Have more time to reflect.
a. Only A is correct.
b. Either A or B is correct.
c. Both statements are incorrect.
d. Both statements are correct.

9. Which is not considered as a strategy to relax your muscles?

a. Running
b. Taking a nap
c. Getting a message
d. Taking a hot shower

10. When do you achieve a catharsis?

a. When you cry
b. When you talk to someone
c. When you release pent-up emotions
d. All of the above

11. What should you do to become more motivated in your studies?

a. Clarify your goals
b. Manage your time well.
c. Deal with your stressors
d. Establish effective study habits

12. What will happen when you manage your time well?
a. Experience irritation
b. Experience more stress
c. Encounter more challenges
d. Be able to handle your stress better

13. Which DOES NOT indicate that you have successfully handled stress?
a. Doing well in school.
b. Learning to say “no”

13
 c. Remaining calm.
d. Expressing your thoughts angrily.

14. Why is it important to handle stress

a, To have clear mind.
b. To avoid dying early.
c. To become totally happy.
d. To be more capable of facing your difficulties.

15. What does it mean to “relax your muscles” as a way in coping with sress
a. Don’t move.
b. Take a rest.
c. Face your difficulties.
d. Engage in walking and playing.

16. How beneficial are deep breathing exercises in dealing with stress
a. These allow you to think clearly and logically.
b. These activities could lighten your emotional pains.
c. These could give you sufficient amount of oxygen to breathe.
d. These will divert your attention from all the emotional pains
you’ve experience.

14
 RUBRIC FOR INDIVIDUAL WORK (REFLECTION PAPERS)

Exemplary Sufficient Minimal Beginning

4 points 3 points 2 points 1 point
Self- Student demonstrates Student demonstrates a Student demonstrates a Student demonstrates
disclosure / an in-depth reflection general reflection on, and minimal reflection on, and a lack of reflection on,
Depth of on, and personalization personalization of, the personalization of, the or personalization of,
Reflection of the theories, theories, concepts, and/or theories, concepts, and/or the theories,
concepts, and/or strategies presented in strategies presented in concepts, and/or
strategies presented in the course materials. the course materials. strategies presented
the course materials. Viewpoints and Viewpoints and in the course
Viewpoints and interpretations are interpretations are materials. Viewpoints
interpretations are supported. Appropriate unsupported or supported and interpretations
insightful and well examples are provided with flawed arguments. are missing,
supported. Clear, from personal Examples are not inappropriate, and/or
detailed examples from experiences, as provided or are irrelevant unsupported.
personal experiences applicable. to the assignment. Examples are not
are provided, as provided.
applicable.
Connection Student makes in-depth Student goes into some Student goes into little Student merely
to outside synthesis of thoughtfully detail explaining some detail explaining some identifies
experiences selected aspects of specific ideas or issues specific ideas or issues some general
experiences related to from outside experiences from outside experiences ideas or issues from
the topic and related to the topic and related to the topic and m outside experiences
makes clear Makes very few connections related to the topic.
connections between general connections between what is learned
what is learned from between what is learned from outside experiences
outside experiences and from outside experiences and the topic.
the topic. and the topic.
Connection Student makes in-depth Student goes into more Student goes into little Student identifies
to readings synthesis of thoughtfully detail explaining some detail explaining some some general ideas
selected aspects of specific ideas or issues specific ideas or issues or issues from
readings related to the from readings related to from readings related to readings related to
topic and makes clear the topic and makes the topic and makes the topic. Readings
connections between general connections general connections are only those
what is learned from between what is learned between what is learned assigned for the topic.
readings and the topic. from readings and the from readings and the
Includes reference to at topic. Includes reference topic.
least two readings other to at least one reading
than those assigned for other than those assigned
class. for class.
Connection Student synthesizes, Student synthesizes Student attempts to Student has difficulty
to class analyzes and evaluates clearly some directly synthesize some directly restating some
discussions thoughtfully selected appropriate ideas or appropriate ideas or general ideas or
& unit aspects of ideas or issues from the class issues from the class issues from the class
Objectives issues from the class discussion as they relate discussion as they relate discussion as they
discussion as they relate to this topic. to this topic. relate to this topic.
to this topic.
Adapted from: http://www.d.umn.edu/~balbert/humandiversity/grading_rubric.html

15
 Rubrics for The Fruit and the Worm (What’s In)

Skills 4 3 2 1 Score
Pictures Pictures Most Few of the The
and pictures pictures students
graphics and and pictures
are clear graphics graphics are not
and are clear are clear clear or
relevant and and relevant
relevant relevant
Required All the Most of Few of the Missing
Elements required the required most or all
elements required elements of the
are clearly elements are clearly required
visible, are visible, elements
organized, clearly organized
and well visible, and well
placed organize placed. May
d, and be missing
well elements.
placed
Visual Clarity The The The project The project
and Appeal project project needs needs
has an has a improveme significant
excellent nice nt in improveme
design design design, nt in
and and layout or design,
layout. It layout. It neatness layout and
is neat is neat neatness.
and easy and easy
to to read.
understan
d the
content

16
Rubric for What I Can Do
Exemplary Sufficient Minimal Beginning
4 points 3 points 2 points 1 point
Connection Student makes in-depth Student goes into some Student goes into little Student merely
to outside synthesis of thoughtfully detail explaining some detail explaining some Identifies
experiences selected aspects of specific ideas or issues specific ideas or issues some general
experiences related to from outside experiences from outside experiences ideas or issues from
the topic and related to the topic and related to the topic and m outside experiences
makes clear Makes very few connections related to the topic.
connections between general connections between what is learned
what is learned from between what is learned from outside experiences
outside experiences and from outside experiences and the topic.
the topic. and the topic.

17
References
Book:
Barbara Wong-Fernandez et.al. Personal Development
Reader (Quezon City: Sunshine Interlinks Publishing
House Inc., 2016).

Myreen P. Cleofe. Personal Development (Makati City: DIWA

LEARNING SYSTEMS INC., 2016).

Photo:

Relax. Accessed June 29, 2020,

http://www.floridacounselingcenters.com/2019/02/1
1/relax/

Online Source:

Thoughts Emotions Behaviors Triangle. Accessed June 29,

2020.
http://www.floridacounselingcenters.com/2019/02/1
1/relax/

Icons:

Fully Editable Icons. Accessed June 6, 2020,

https://www.allppt.com

Prepared by:
Shane Jay G. Fabugais

18