GRADE

12

Personal
Development
Quarter 1 – Module 5

STRESS

Management
JONATHAN EROLON
(Student’s Full Name)

STEM D 12 ST PEDRO
CALUNGSOD
(Strand and Section)

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 Competency  Identify causes and effects of one’s life
9 and 10  Demonstrate personal ways to cope with
stress and maintain mental health

In the long run and on you own, you will be able to discover more and to have a deeper
understanding of yourself during your middle and late adolescence stage in relation to your
knowledge of who Jesus is.

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;

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

Initial Task: STRESS BINGO

Fill in what/who is being asked in the following BINGO CARD. Find someone
who regularly participates in one of these activities. Find a different person for each box
and put his/her name on the space provided after each activity.

BINGO
Listens to Keeps a Plays a Makes “to Has hiked to

music journal or a musical do” lists the top of a

diary instrument mountain

DANICA KRYSHANE DAVE KRISTINE LEVY

Eats Enjoys Plays with an Likes to laugh Has a fish

Breakfast baking electronic and does so a tank /

cookies device lot aquarium

FATHER LAZARO DAWN ROVAN JEZIAH CHRISTIAN

Plays outside Talks to Your favorite Enjoys nature Sleeps 9-11

after school family about activity hours a night

problems DANCE

BARKADA MARVY MATTHEW RONETH GRETCH

Goes for Volunteers Practices a Daydreams Does yoga or

walks / bike martial art pilates

riding

ANDRIE MARK MARCO KATE JOMEL

Enjoys going Goes window Works out at Skis, Rented a

for a drive shopping a gym/ at Skateboards movie on the

home weekend

ARCHIE MOTHER EDNA JANE RAVEN WINONAH

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 Lecturette

Overview: STRESS MANAGEMENT

Source: https://www.qminder.com/stress-management-tips/

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.
 Anxiety  Desperation
 Pressure  Tension
 Misery  Anger
 Strain  Panic
 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.

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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 4|Page
 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.
X______ being late X parents fighting
X______ too much homework _______getting detention
______ speaking in public ______ your job
______ babysitting ______ taking tests
______ going to the dentist ______ video games
X______ arguments with friends ______ using a computer
X______ restrictions at home ______ closed-in spaces
______ chores ______ commercials
X______ lack of sleep X______ interruptions while busy
______ no date for a dance ______ getting an injection
X______ pimples X______ arguments with parents
______ physical education class X______ fight with bf/gf
X______ math class X______ losing
X______ English class ______ careless drivers
______ other class ______ slow drivers
______ boredom ______ loud people
______ rude people X______ baby crying
______ no money ______ disrespectful children
______ no transportation X ______ a friend betrays you
______ playing on a sports team _______
______ not being included in a sports team _______
X______ losing something valuable ______

Source: Emotional Intelligence Activities for teens 13-18.

My Stress Signals

Processing Questions:
1. How do you know that you are stressed?

When I was cry alone, that I feel that I’m

tired of everything, that I always think that I
can’t do it anymore I can’t stand by the
problems that comes on me.

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

Feelings because we have different feelings, most of my partner I

encounter is when she/he was stress is they keep it in private,
then after they heal the pain they told to me, what happen last
night like that They Cry and they want to be alone

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

Not so much stress, but my family time is lost for banding,

because of overwork in school, one after another and
another,I can no longer clean my room already and no
time for laundry.always awake and time is always late for
food.

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

For me I become lonely I don’t need attention like that, I

put my problem in private, or I keep only to my self, some
of signals is like I feel tired and go to bed and sleep.

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

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For me is to listen music, give time for self enjoy life, hang
out or travel is better, far away from being alone being sad
to stop thinking something that you feel that is not enough
for yo, or you cannot accept the pass that they something
happen miserable or bad happen or something like that,
share the problems into close friend or best friend but it’s
better if you share your problem to your parents.

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 Lecturette

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

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 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

PROJECT TO-DO-LIST
In senior high, you may become increasingly more responsible for your own use of time.
You may be given multiple tasks and expectations, for example academic work, extracurricular
activities, family, friends, and work. Learning how to prioritize tasks and break them down into
manageable steps is an important skill to learn for managing stress. Here is an activity that will
help you learn to do this.

Sample Project To-Do List Now you do it!

Project To-Do List

Project Overview: Psychology Project Overview: BIOLOGY

Term Paper 3D CELL
Step 1: Think something idealistic 3 diminsional
Step 1: Find a Topic object
Tasks: Tasks:
Research to the internet about a object
 Talk to the professor  that can help you
To create a 3D cell show the process
 Check my textbook  step by step
 Peruse the available 
books and journals at the
library
Step 2: Locate Research Step 2: Materials
Materials Tasks:

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Tasks: 
 Use library databases to  Use recycle materials like plastic, or any
locate articles  Recycle materials did you have to create
 Check online databases Something unique and creative 3D cell.
 Get articles (download,
copy, order from
interlibrary loan)

Step 3: Research Paper Step 3: Realize and Finalize

Tasks: Tasks:
 Read articles, taking  Show the detail object and make a label
notes as I go  In each of the part of the cell
 Determine if I need  Determine each name with Explanation
references
 Piece together an outline
of my paper based on
my notes

Source: Mental Health Kit, Junior High School, Alberta Health Services

BIBLE VERSE:

Source: https://www.createapeacefulhome.com/15-bible-verses-help-de-stress/

Rubric for Essay and Journal Writing

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Lesson Reflection:

As an Ignacian Marian student: I learned more on about self caring on

stress or how to manage self when it comes you’re only one can solve on
problem, without any attention by others.

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 References:
Carter-Scott, Cherie. (1999). If Love is a Game, These are the Rules. Broadway Books, a division
of Random House, Inc. pp. 151-152.

Clark-Lempers, D., J.D. Lempers & C. Ho. (1991). Early, Middle, and Late Adolescents' Perceptions
of Their Relationships with Significant Others . Journal of Adolescent Research. 6-3, 296-315.

Gazzingan, Leslie B., Francisco, Joseph C., Aglubat, Linofe R., Parentela, Ferdinand O., Tuason,
Vevian T. (2013). Psychology: Dimensions of the Human Mind. Mutya Publishing House,
Inc.

Wallace, H., Masters, L. (2001). Personal Development for Life and Work, 8th Ed. Southwestern
Educational Publishing, Inc.

Roldan, Amelia S. (2003). On Becoming a Winner: A Workbook on Personality Development

and Character Building. AR Skills Development and Management Services (SDMS),
Paranaque City, Metro Manila.

Sanchez, Bo. (2006). Life Dreams Success Journal: Your Powerful Tool to Achieve and Surpass
Your Dreams One Step At A Time. Shepherd’s Voice Publishing. 60 Chicago St., Quezon
City Metro Manila 11

Santamaria, Josefina O. (2006). Career Planning Workbook, 4thEd. Makati City: Career Systems.
pp. 38-41

https://www.coursehero.com/file/51299582/PerDevt-Reader-SHS-v1doc/

Prepared by:

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MA. CATHERINE M. REBOTE, LPT
Subject Teacher

Checked by:

RAYMOND W. DELA CUESTA, LPT MAED

Academic Coordinator

Noted by:

ELEANOR C. AGUILLON, LPT, MAED

SHS Focal Person

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