PERSONAL DEVELOPMENT 1.

Take a deep breath, get more oxygen for you to think logically and
LESSON 5: COPING WITH STRESS AND MAINTAIN MENTAL HEALTH clearly.
2. Having a massage, taking a warm shower or even taking a nap can
At the end of the lesson, you will be able to:
calm your muscles.
1. identify causes and effects of stress in one’s life
3. Engaging in physical activities such as brisk walking and playing
2. demonstrate personal ways to cope with stress and maintain
favorite games, will divert your attention.
mental health.
4. When you deal stress, learn to comfort yourself.
There are many causes of stress and their also many effects either to 5. Comfort yourself for some limitations and forgiving those who
the person having it or to the person/s who induced stress. hurt you.
What is Stress? 6. Choose of being a good person and improving yourself.
Stress – an emotional factor that causes bodily or mental tension. It 7. Soothe yourself with aromatherapy like before exam you can wear
is the feeling one gets from prolonged, pent-up emotions. your favorite perfume.
2 Types of Stress 8. Crying in your private room.
EUSTRESS DISTRESS 9. Talking about what you feel and what you think about your
this consists of our everyday this is a form of negative stress situation.
stresses and is considered as that is experienced when the
good or positive stress because situation or event encountered Mental Health – refers to a state of well-being in which the
of the benefits it brings to is threatening or overwhelming individuals realizes one’s own abilities and potentials, scopes
people who experienced it. and one’s ability to cope is adequately with the normal stresses of life, display resilience in the
inadequate face of extreme life events, works productively and fruitfully, and is
Effects: help improve work Effects: decrease work able to make a positive contribution to the community. ( Republic Act
performance, increase performance, cause anxiety and 11036 )
motivation and energy, excite worry, can cause mental, MAINTAINING MENTAL HEALTH
an individual. physical and health 1. Think bright. Think well. Be positive. Keep your optimism high,
consequences, unpleasant look on the bright side of life and count your blessings everyday.
feeling. 2. Do what is right. Take good action. Take care of yourself. Avoid
Stressor/s - pertain to the causes of stress. It is a stimulus that is risky behaviors. If uncertain or confused, seek guidance or ask for
perceived to be a threat or that which causes stress. help. consult your parents, teachers, counsellors, and other people
you trust.
3. Be on the move. Exercise it lifts your mood, keep you fit and
energizes you.
4. Be strong. Manage your stress. Know what gives you stress and
deal with them. Find ways to slow down and relax look away from
gadgets, enjoy the beauty of nature, breathe some fresh air. Be strong
and resilient.
5. Lift yourself up. Build your confidence. Avoid negative people,
value and develop your abilities, know your weaknesses and find
your strengths, love the gifts from God in you and surround yourself
with people and things that will inspire and make you happy.
6. Find peace inside and out. Accept yourself and your
circumstances. it is the best point to bring about changes. Take quiet
Coping with Stress time to be at peace, bring peace round you and it goes back to you.
Stress is part of growing up. You may feel pressure in 7. Develop life skills. Learn to manage time, how to budget, learn
everything you do, both at home and in school. Broken cellphone, a how to cook, repair or fix things, learn how to apply first aid, learn to
failed exam, miscommunication with parents and teachers, late in ask help, learn to survive, learn our laws, learn basic self defense and
coming to school, a conflict with a classmate – all these are your etc.
stressors or causes of stress. You experience stress when you 8. Establish a support network. It is good to have a group whom
respond to your stressors that you perceive to surpass your you can turn to when you need for some help.
capabilities. You can check your ways of coping, because they can be 9. Help someone. Be useful, volunteer, apply what you learn, be a
either PROBLEMFOCUSED or EMOTION-FOCUSED. gift to others.
10. Enhancing self-esteem. Means self worth. You are confident,
1. PROBLEM-FOCUSED METHODS - deal with the stressors directly feel good about yourself, find ways to improve, work cooperatively.
in practical ways which include: 11. Enhancing resilience. The capacity to recover from an
A. Seeking social support – talking and discussing the problems. unpleasant experience. Resilient individuals can return to their
B. Anticipatory Coping – anticipate the symptoms and feelings of original condition after a life changing experience such illness or an
stress and we can do something to avoid them. accident. Establish connections to people, accept reality that nothing
2. EMOTION-FOCUSED METHODS - used when a person has no is permanent, love and take care of self, and knows how to solve
capacity to deal with the source of the problem which include: problems.
A. Defense Mechanism – pretending it’s not happening. 12. Developing self- regulation. The capacity to control and
B. Reappraisal – take another look of the situation and change the monitor your own behavior. It is setting goals and standard and
way they feel. delaying gratification of needs. Examples: you do not play cellphone
C. Arousal Reduction – the person is less aroused, feels less stressed, because you must focus on deadlines at school, do not use any social
like in meditation. media during midterm and final tests, skip attending parties to focus
on your studies.
13.Enhancing social skills. The abilities to relate more effectively
with others. May help you meet outstanding people and build strong
connections with them when you are about to build your career. Set
your limitations or boundaries, show empathy to others, learn to
Personal Ways of Coping with Stress negotiate, promote good feelings, be thankful and appreciative,
When you are stressed out, you may probably feel overwhelmed. practice forgiveness, learn to help others and accept help from
These are the following ways to cope with stress: others.