Department of Education

Region VIII
Schools Division of Maasin City
Maasin District I
MAASIN CITY NATIONAL HIGH SCHOOL
Combado, Maasin City, So. Leyte 6600

REMOTE PSYCHOLOGICAL FIRST AID (R-PFA)

ACTIVITIES
SEES (Supporting, Enabling and Empowering Students) Manual 2020
SUPPLEMENTAL

LEARNING ACTIVITY SHEET 1

MONDAY: Validating and Normalizing Feelings
August 24,2020
8:00 – 10:00

LEARNING ACTIVITY SHEET 2

TUESDAY: When Terrible Things Happen
August 25,2020
8:00 – 10:00

LEARNING ACTIVITY SHEET 3

WEDNESDAY: Calming Down and Managing One’s Emotions and Thoughts
August 26,2020
8:00 – 10:00
LEARNING ACTIVITY SHEET 4
THURSDAY: IDENTIFYING and ADDRESSING NEEDS
August 27,2020
8:00 – 10:00

LEARNING ACTIVITY SHEET 5

FRIDAY: SOURCES OF STRENGTHS
August 27,2020
8:00 – 10:00

NOTE:
 PLEASE ANSWER THE ACTIVITIES SINCERELY.
 YOU CAN DO IT AT THE TIME SUGGESTED ABOVE OR ANYTIME AT YOUR
CONVENIENCE.
 TO THE PARENTS PLEASE GUIDE AND ASSIST YOUR CHILD.
 Department of Education
Region VIII
Schools Division of Maasin City
Maasin District I
MAASIN CITY NATIONAL HIGH SCHOOL
Combado, Maasin City, So. Leyte 6600

REMOTE PSYCHOLOGICAL FIRST AID ACTIVITIES

Name of the Learner: _________________________________________ Grade Level: ______________

Section: ________________________________________________ Date: _____August 24,2020_____

LEARNING ACTIVITY SHEET 1

DAY 1: Validating and Normalizing Feelings
By the end of the session, you should be able to;
• Identify feelings/reactions related to the pandemic/any form of disaster
• Accept that all feelings and reactions are normal and valid.

Introduction:

How are you feeling today? You are now on first day of our psychosocial first aid test to help you talk
about your experiences during the months of lockdown due to the pandemic or maybe due to another
disaster. I am sure you are eager to participate because there are many things to talk about.

The aim of these activities is to help you feel better as you are provided with ways to react to all the
disruptions caused by the pandemic or the disaster.

Let’s begin. Look at the lines below. You are going to write a letter.

Pause and Think. Then write, My Dear Friend.

Using the lines, write to a friend about the following:

During the months of lockdown, what were the 5 routines or reactions you did at home? An example
would be; “I slept most of the time.” Or, “I watch television/GMA7/AbsCbn.” Others may say,” Nothing. I
help in the household chores.” Number them from 1-5, and write them down on the first part of your
letter.

On the next page of your letter, write to your friend about your feelings towards your reactions or
routines. An example of feeling would be; “I felt bored.” Or, “I felt afraid.” Others may say, “I
experienced anxiety.” You can repeat your feelings, but, you may not repeat the routines or reactions.
You can explain why you felt that way or why you reacted that way. You do not need to write a long
letter. A short one will do.

My Dear Friend,

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

Once you are finished writing, I would like you to read the information entitled Common Reactions of
Students to Stressful Events. Compare your feelings to the feelings written inside the box. Are there
commonalities? Were there feelings that you also felt but that you were not able to mention in your
letter?

Common Reactions of Students to Stressful Events

• feel a strong responsibility to the family.

• feel anxious brought about by uncertainty of the future.
• feel intense or prolonged grief for not being able to wake.
• may become self-absorbed and feel self-pity.
• may experience changes in their relationships with other people.
• may also start taking risks, engage in self-destructive behavior, have avoidant behavior, and become
aggressive.
• may experience major shifts in their view of the world accompanied by a sense of hopelessness about the
present and the future.
• may become defiant of authorities and parents while they start relying on peers for socializing through
social media.
• may feel guilty and anxious having been separated from their loved ones due to lockdown.

I want you to know that all your feelings, all your reactions for the past days are valid. To validate is to
affirm that these feeling/s are happening. I want you to say to yourself, “ it is okay that I felt this way. It
is okay to not be okay’. I want you to know that all your emotions are real and true. And that all of
those, they are normal feelings. They are normal because other people may also share the same
feeling/s but the intensity of feelings is uniquely yours. Tell yourself, “all these are normal feelings.
Normal lang ang pakiramdam ko”.

Analysis

What are the common feeling/s to the usual routines of your everyday life? What are your shared
human experiences of Covid-19 or of the disaster that hit your town? Are they similar? Are they
dissimilar? Now that you have recognized your common humanity, you feel a sigh of relief from knowing
that you were not alone. You can empathize with each other. You accept each other. These are all
normal feelings to stressful situations. If you wish, you can take a photo of the letter and share it with
your friend. I hope this empowers you to go on living.
 Department of Education
Region VIII
Schools Division of Maasin City
Maasin District I
MAASIN CITY NATIONAL HIGH SCHOOL
Combado, Maasin City, So. Leyte 6600

REMOTE PSYCHOLOGICAL FIRST AID ACTIVITIES

Name of the Learner: _____________________________________________ Grade Level: __________

Section: ________________________________________________ Date: _____August 25,2020_____

LEARNING ACTIVITY SHEET 2

DAY 2: When Terrible Things Happen
Immediate Reactions

There are a wide variety of positive and negative reactions that students can experience during and
immediately after crisis situations. These Include:

Domain Negative Responses Positive Responses

Cognitive Confusion, worry, self-blame Determination courage,
optimism, faith
Emotional Shock, sorry, grief, sadness, Feeling involved, challenged,
fear, anger, numb, irritability, mobilized
guilt, and shame
Social Fights with others or does not Seeks out others who can help
speak with others them, helps others in need
Physiological Tired, headache, muscle Alertness, readiness to respond,
tension, stomachache, difficulty increased energy
sleeping, fast heart beat

Common negative reactions that may continue include:

Intrusive reactions

• Distressing thoughts or images of the event while awake or dreaming

• Upsetting emotional or physical reactions to reminders of the experience
• Feeling like the experience is happening all over again (“flashback”)
• Avoid talking, thinking, and having feelings about the traumatic event
• Avoid reminders of the event (places and people connected to what happened)
• Restricted emotions; feeling numb • Feelings of detachment and estrangement from others;
social withdrawal
• Loss of interest in usually pleasurable activities
Physical arousal reactions
• Constantly being “on the lookout” for danger, startling easily, or being jumpy
• Irritability or outbursts of anger, feeling “on edge”
• Difficulty falling or staying asleep, problems concentrating or paying attention
Reactions to trauma and loss reminders
• Reactions to places, people, sights, sounds, smells, and feelings that are reminders of the
disaster
• Reminders can bring on distressing mental images, thoughts, and emotional/physical reactions
• Common examples include: sudden loud noises, sirens, locations where the disaster occurred,
seeing people with disabilities, funerals, anniversaries of the disaster, and television/radio
news about the disaster
Positive changes in priorities, worldview, and expectations
• Enhanced appreciation that family and friends are precious and important
• Meeting the challenge of addressing difficulties (by taking positive action steps, changing the
focus of thoughts, using humor, acceptance)
• Shifting expectations about what to expect from day to day and about what is considered a
“good day”
• Shifting priorities to focus more on quality time with family or friends
• Increased commitment to self, family, friends, and spiritual/religious faith
When a Loved One Dies, Common Reactions Include:
• Feeling confused, numb, disbelief, bewildered, or lost
• Feeling angry at the person who died or at people considered responsible for the death
• Strong physical reactions such as nausea, fatigue, shakiness, and muscle weakness
• Feeling guilty for still being alive
• Intense emotions such as extreme sadness, anger, or fear
• Increased risk for physical illness and injury
• Decreased productivity or difficulties making decisions
• Having thoughts about the person who died even when you don’t want to
• Longing, missing, and wanting to search for the person who died
• Children and adolescents are particularly likely to worry that they or a parent might die
• Children and adolescents may become anxious when separated from caregivers or other loved
ones
What Helps
• Talking to another person for support or spending time with others
• Engaging in positive distracting activities (sports, hobbies, reading)
• Getting adequate rest and eating healthy meals
• Trying to maintain a normal schedule
• Scheduling pleasant activities
• Taking breaks
• Reminiscing about a loved one who has died
• Focusing on something practical that you can do right now to manage the situation better
• Using relaxation methods (breathing exercises, meditation, calming self-talk, music)
• Participating in a support group
• Exercising in moderation
• Keeping a journal
• Seeking counseling
What Doesn’t Help
• Using alcohol or drugs to cope
• Extreme withdrawal from family or friends
• Overeating or failing to eat
• Withdrawing from pleasant activities
• Working too much
• Violence or conflict
• Doing risky things (driving recklessly, substance abuse, not taking adequate precautions)
• Extreme avoidance of thinking or talking about the event or a death of a loved one
• Not taking care of yourself
• Excessive TV or computer games
• Blaming others
Source: Brymer et al., 2012

ABSTRACTION/REFLECTION
Now that you knew that what you were feeling or how you were reacting was similar to the one on the
list, how do you feel now about yourself? Always remember that your reactions to the stressful situation
are normal at the moment or until about three months. Most young people will react in the same
manner. You are not being crazy when you have those feelings. Also, the next time you feel that way, try
to take ten deep breaths. Slowly. And then try to do letter writing and send the letter to your close
friends. This will help you calm down. Can we try to do that together? Count 1-10 as you breathe in and
out.

APPLICATION
Today you learned that our reactions to the stressful events of Pandemic or any other form of disaster
were normal and valid. How does this new learning that my reactions and feelings toward
Covid-19/disaster were normal after all help me?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

How can you apply this learning to your life especially after experiencing such a pandemic?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

Department of Education
Region VIII
Schools Division of Maasin City
 Maasin District I
MAASIN CITY NATIONAL HIGH SCHOOL
Combado, Maasin City, So. Leyte 6600

REMOTE PSYCHOLOGICAL FIRST AID ACTIVITIES

Name of the Learner: ______________________________________________ Grade Level: _________

Section: ________________________________________________ Date: _____August 26,2020_____

LEARNING ACTIVITY SHEET 3

DAY 3: Calming Down and Managing one’s Emotions and Thoughts
Objectives

By the end of this module, you should be able to

• Identify positive ways to manage one’s emotions
• Practice calming down using a diaphragmatic breathing and the 3C’s of Feelings and Thoughts
• Be able to practice reframing one’s thoughts

Introduction

So far, we have discussed your routines and feelings during the past few months of pandemic. Today, we
shall focus on how to manage your feelings.

Remember when I asked you to identify your feelings and reactions to Covid-19/disaster? Can you recall
what those feelings were? Now. I want you to consider some ways to help you manage your feelings of
stress and anxiety

I want you to stay outdoors and play, “Catch the Ball” with your sibling or friend. If it is not possible for
you to do this with someone, you can also just throw the ball towards a wall then catch it. After
throwing and catching the ball for a while, think, “what am I catching”?

Imagine that what you are catching are feelings. Those were some of the feelings you caught during the
lockdown/pandemic/disaster. They are feelings of fear, boredom, anxiety, etc. Stop playing for a
moment. You accepted the ball. Hold it. Look at it. Accept the feeling. Say to yourself, “Yes, I was feeling
afraid.” Or “Yes, I was feeling anxious.”

Catching your Feelings

It is always good to catch what you are feeling. It is a normal and valid feeling. It’s okay to Not feel okay.
But they are real and true only as the not-so-normal situation that triggers it.

It is ok to not feel okay, in a not-so-ok-situation like the pandemic or any disaster. Now, I want to invite
you to do some diaphragmatic breathing. Breathe in (Inhalation of Air). A very slight pause before you
exhale. Breathe out (exhalation of air). Breathe in (inhalation of Air). A very slight pause before you
inhale. Breathe out (exhalation of air). Release all the feelings.

Check your Feelings

Were those feelings helpful to me? You will probably answer with both a yes and a no. That means that
some of your feelings were helpful but others were not. For instance, if you keep feeling fearful, do you
need to stay in fear for long? How helpful is fear to you? How accurate or appropriate is the feeling of
anxiety, now? How helpful is it to always be worrying about things? While thinking about this, breathe in
and Breathe out (5x).

Change that Feeling

 In this part, I want you to think of something else to help you feel better. This means that you can
replace that feeling. Some feelings are productive and useful while some may be unproductive and
useless. It is because they are no longer appropriate to the situation. You have the power to change your
feelings by actually changing your thoughts about the feeling. This process is called REFRAMING. Where
is the feeling coming from? Or, you can ask, “Where is the ball coming from?” Why did it hit you? How
do you manage your feelings? You can manage it by changing the name of the ball into feelings of
gratefulness, understanding, happiness, and contentment. Breathe in. Breathe out (5x)

Alternative Activities
You can also do other breathing exercises, yoga poses, tai-chi with humor injected into it, engaging in
sports but in a non-competitive manner, or dance moves using both slow and fast beats.

ANALYSIS
What do you feel? What do you think was the point of Catching, Checking and Changing your feelings?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

What was the reason why you had to reframe your thoughts?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

ABSTRACTION
Can you compare how you feel right now with how you felt before we started with the activity? Do you
see some changes? Are the feelings positive? What are these new changes in the way you feel at the
moment? Use the columns below labeled with the words “Before” on one side and “After” on the other
side. Under the word Before, write your feelings during the pandemic/disaster. Under the word After,
write your feelings at this very moment, after going through the Catch, Check and Change

BEFORE AFTER
(my feelings during the pandemic/disaster) (my feelings right now)

APPLICATION
How can you apply your newfound knowledge to your daily life? After going through the activity, I
learned that the feelings that I CAUGHT could be…
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

After a while, I CHECKED the feelings and realized that I could…

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

And so I CHANGED my feelings into the following:

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
____________________________________________________

Tell yourself: The next time when I experience intense feelings, I would take a deep breath 5X to calm
down, and then check, change the feelings by reframing my thoughts.

Department of Education
Region VIII
Schools Division of Maasin City
Maasin District I
MAASIN CITY NATIONAL HIGH SCHOOL
 Combado, Maasin City, So. Leyte 6600

REMOTE PSYCHOLOGICAL FIRST AID ACTIVITIES

Name of the Learner: _________________________________________ Grade Level: ______________

Section: ________________________________________________ Date: _____August 27,2020_____

LEARNING ACTIVITY SHEET 4

DAY 4: IDENTIFYING and ADDRESSING NEEDS
Objectives:

By the end of this module, you should be able to

• To identify one’s current needs and those of one’s family
• Become aware of the various institutions, departments and centers present within the school
environment or the immediate community
• Take note of the important numbers and information regarding who to approach for their needs

ACTIVITY
Saan ka Pupunta?
We have discussed about feelings, thoughts and how to accept and reframe them. Today, you will learn
about how to refer people in need. I want to show you the List of Emergency Contact Numbers and
Information. Please detach this list from this module set and place it somewhere.

LIST OF EMERGENCY CONTACT NUMBER AND INFORMATION

ORGANIZATION CONTACT NUMBER & CONTACT PERSON

ADDRESS
Barangay Health Officer
Barangay Disaster Team
DSWD Office
Hospital
Psychological or Social Worker
COVID Screening Team
Your School

in your home where it would be visible to all members of your household. The list contains numbers,
names, and addresses of certain government and non-governmental offices that we may all approach in
order to have our family’s needs addressed. You can add other emergency contact information to this
list.

Let us now discuss the list of common needs of people after they have experienced a disaster:

List of Common Needs of Survivor after a Disaster or Pandemic

General To find missing family members, to provide medical assistance to those who
were hurt, to gain access to list of casualties, to know how many were
affected, to provide proper burial facilities for those who have passed on
Food and Water To provide waterline to homes, to gain access to source of water for multiple
purposes, food for x number of days
Family Goods Blankets, clothes, beddings, tarp, flashlight, storage boxes, underwater, dignity
kits, disinfectants/alcohol
Fuel For vehicle, gas for cooking, for kerosene lamps
Shelter Temporary shelter, building materials to be used for repairs
Would this list be complete? What do you think are the needs that are missing? Let us talk about the
needs of people during a pandemic. Look at the table below to find out how best to access these needs:

List of Common Needs During a pandemic and How to Access Them

Relief Goods To receive relief goods and “ayuda” or from the Barangay level, City
Mayor, and DSWD
Selling of Product and Goods Is your family involved in selling some products or goods? They too,
need to get permits to travel and to sell their basic goods and
commodities. Go to your Barangay Center to issue the permit.
Transportation within your If you need to travel within your area of vicinity, go to your
area. Barangay Center and ask for permission to go to a Grocery Store,
Market place, Supermarket or Pharmacy store. A quarantine pass is
issued by your Barangay. Wearing facemask is always needed.
Transportation outside your Go to your Barangay Center to get a travel pass that will allow you
city or municipality to pass major thoroughfares. Make sure you are Covid-free. Make
sure also that you wear your face-mask. They also provide you with
vehicles.
Cash Assistance or Social .. The DSWD releases cash amounts in three tranches to poor but
Amelioration Program (SAP) deserving families. Contact your local DSWD.
Cash Assistance to OFW Foreign Workers (OFW) and workers who have been displaced may
Overseas avail of Government Cash Aid by the DOLE.

ow look at the Needs Form below. On the first column, list down all the members of the family whom
you live with. On the second column, identify the immediate needs of this person that your family
cannot address as of this moment. On the third column, identify where you can refer this person to or
who you can approach in order to ask for help regarding the needs of this person. If you do not know
anyone who can help that person, just leave it blank first.

Needs Form

Family/ Relative/ Friend Current Immediate Need Refer to

Congratulations on being able to identify where you can refer your loved ones to in order to get help. It
is not easy to be able to do this so if you were able to do so, then you did a great job!
Can we talk about what you think your own needs are? Who can you approach in order to address your
own needs?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

ANALYSIS
Why do you think it is important for all of you to learn about whom you can go to for your own needs
and the needs of your family?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

Why do you think it is important for you to learn about whom you can go to for your own needs and the
needs of your family?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

I would like to commend you for knowing whom you can approach in times of need. I am happy to know
that they too have a good support system in you. It’s good to know that they can depend on you.

ABSTRACTION
Think about news reports that showed how at times, even these linkages could not do their
responsibilities efficiently. Why do you think these groups had a hard time? Can you also recall some
great or good stories about how other groups were able to help you very well?

_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

Department of Education
Region VIII
Schools Division of Maasin City
Maasin District I
 MAASIN CITY NATIONAL HIGH SCHOOL
Combado, Maasin City, So. Leyte 6600

REMOTE PSYCHOLOGICAL FIRST AID ACTIVITIES

Name of the Learner: ____________________________________________ Grade Level: ___________

Section: ________________________________________________ Date: _____August 28,2020_____

LEARNING ACTIVITY SHEET 5

DAY 5: SOURCES OF STRENGTHS

Objectives:
By the end of this module, you should be able to
• Identify personal, social, and emotional sources of strengths during and in the aftermath of the
disaster/stressful situation
• Identify your internal and external sources of strength

Activity: Ang Saranggola at Ako

Introduction
Hi! During the first day, we discussed validating and normalizing our feelings. Last wednesday, we talked
about how to calm down and manage our feelings. Yesterday, we talked about our needs and how to
address them. How are you today? You just have one last module to do before you reach the end of
these PFA sessions. Today, we will focus on your sources of strength. This is our way of reminding that
you have resources within yourself or with others that have allowed you to begin to face the new
normal-your process of recovery.

One the next page is a drawing of a kite or what we call a saranggola. Another name for it is, Guriyon or
Bulador. Among the Cebuanos, it is called Banog-Banog. Can you tell me what makes it go up in the air?
You are right, it needs the wind to go up in the air. What can make it strong enough to not break by air?
It needs good needs a strong brace. It needs good material. It needs a line or a long string. The paper
must be properly glued. And it needs a strong brace.

Just like a kite, you too have what it takes to fly. On each part of the kite’s diamond, Kindly write down
what you think are your sources of strength. What makes you strong despite what you have gone
through during the past few months of pandemic? An example would be, “ang pagiging matatag, buo
ang loob, masayahin, at may tiwala sa sarili.”
Can you also identify what or who acts like the wind for you? Who provides you with support? Who or
what helps you soar? On the areas outside the kite, write down the names of these people or things that
act like the wind for you.

Take time to color your drawing. Below it, write a brief explanation about your sources of strength and
the people and things who act like the wind to help you fly or soar.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

ANALYSIS
What have you realized about yourself after drawing the kite?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

ABSTRACTION
How are you similar to the kite? What are your strengths as a person?
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

APPLICATION
The next time you feel weak, imagine your saranggola in order to remind yourself that you have a
number of sources of strength? Finally, can you write a poem with one stanza and 4 lines (isang saknong
na may 4 na linya o taludtod ng tula) about your sources of strengths?

Example: Ang Saranggola ko at Ako

Ang saranggola ko at ako
Parehong-pareho
Ako ay Matatag, Sya rin ay Matatag
Ako ay di Babagsak, sya din ay di babagsak
Tangayin man ng hangin Hinding hindi matitinag!
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________
_____________________________________________________________________________________

CLOSING
Facing the mirror, read and recite out loud the poem you have written about your sources of strength.