PERSONAL DEVELOPMENT

MODULE 6: STRESS

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“It’s not stress that kills us; it’s our reaction to it.”
- Hans Selye

INTRODUCTION

They say that growing up as an adolescent is one of the best years in a person’s life. To
some extent, it can be true but not without much effort on being able to handle the changes
and challenges that come with it. Stress is part of your life, and it cannot be avoided or ignored.
Knowing how to deal with it will make you stronger and more able to face your years as an
adult in the future.
One would commonly hear adults say that you have nothing to be stressed about at this
age since you are young and have not faced the harsh realities of the world. However, studies
show that you at this age experience stress patterned to those of adults. You face many
challenges that may have long-term effects if not acknowledged and understood well. What are
your sources of stress?

Learning Targets:
At the end of this lesson, you should be able to
 identify causes and effects of stress in one’s life; and
 demonstrate personal ways to cope with stress and maintain mental health.

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Try This!
Let’s challenge what you already know by answering the essay questions below:
1. What is stress?
2. Where does stress come from?
3. What are the effects of stress?
4. How can one cope with stress?

LESSON 1: Keeping Stress Under Control

Do This!
Rate Your Stress
Materials: pen, paper, red, yellow, and blue crayons/markers
Instructions:
Think about the situations in your life that make you experience stress. Write
down at least ten on your journal, from the tiny stressors to the major stressors in your
life. Rate the situations according to how much stress you feel when you encounter
them. Mark them as follows:
 BLUE – mildly stressful
 YELLOW – stressful
 RED – very stressful

Explore!
What do you notice about the things that stress you out? What are the kinds of situations
that give you the most or least stress? Why do you experience stress in those situations? Write
your responses to your journal.

Keep this in Mind!

Stress
In 1936, a doctor named Hans Selye conducted a study on hormonal changes in rats.
While having his experiments, he discovered that the rats not only responded to the hormones
and substances injected but were also reacting to the stress brought about by their experience.
He was the first to define stress as we know it today and became known as the “Father of
Stress Research.”

Stress, as defined by Selye, is the non-specific response of the body to any demand. It
is your body’s reaction to certain pressure or challenge or situation –whether physical, mental
or emotional. This stimulus that triggers the body to respond is called a stressor.

Both your good and bad experiences can create stress. Depending on the stressor and
the response that your body make, either positive stress or negative stress may result.

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 Stress is positive or helpful when your response to a stimulus is that one which makes
you more alert, more productive and more motivated. In some cases, stress heightens your
senses and increases your strength and stamina - which can then allow you to “fight or flight”
from potential dangers to keep yourself from harm. When stress pushes you to rise to a
challenge, you become more focused, more energetic, and even more efficient and creative.
When you can accomplish a task due to this positive stress, you become more confident in
facing future stressful situations that you may encounter.
More often than not, however, negative stress eventually occurs when you have reached
a tipping point or when stimuli go on for too long when your responses cause damage to your
health, relationships, productivity, and other aspects of your life. This threshold for stress
varies for everyone because stress is subjective. This means that what you consider as stressful
may not necessarily be stressful for another person. And because of this, you must always be
aware and sensitive to the symptoms and signs of negative stress.

Kinds of Stress
It is important to note that stress is not always bad. It is, however, only meant to be
temporary. It is supposed to push you to respond to a stressor and then have that person back
to your normal state. However, with the many factors that affect you, the stressors and stress
and how we address and manage it now becomes a bit more complicated.

Acute Stress. This is the most common and most recognizable kind of stress. Its nature is
those of everyday situations that you encounter, making it very manageable. Acute stress is
only short-term for it is your body’s immediate response to the demands and pressures of the
recent past and the near future. Therefore, it cannot do long-term, extensive damage to you. It
can be positive or negative, thrilling or exciting, again, depending on how you perceive the
stressor to be.

Episodic Acute Stress. Individuals who suffer from this kind of stress are those who
experience acute stress very frequently. These people are usually impatient, always in a hurry,
have very short tempers, and display high irritability and anxiety. Those who suffer episodic
acute stress are usually the individuals who are either “worry warts” (who focus on the negative
side of things; always foresee or expect something unfortunate to happen, and who pointlessly
worry so much about the past and the future) or Type A personalities (those who are overly
competitive; overly driven and highly aggressive individuals who have the incessant need to be
in control of everything).

Chronic Stress. This kind of stress is the most damaging of all for it is the stress that
consumes you over a very long time unless you seek professional help right away. Chronic
stress destroys your health and well-being and is manifested later on as physical illnesses or
diseases that can cause death. People who suffer from it no longer seek for solutions or hope
for a better disposition, as it is embedded already in their everyday life. Chronic stress may
have been brought about by traumatic experiences in the past that continue to haunt and
affect their belief systems and daily activities.

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Adolescents and Stress

Adolescence is a period that is marked by many challenges and changes. It is no surprise

then that you may encounter stress as you cope and try to get through these difficulties. Stress
is an undeniable part of your growing up years.
Even adults experience stress but what is important to note is that they manage stress
differently from how you address stress. When you experience stress, you are more prone to
mental health issues due to the developmental stage you are in. You seem to be more
vulnerable to stress and need more guidance in dealing with it. Studies have shown that there
is a reason why you are more predisposed to suffer from the stress, as compared to most
grownups.

Sources of Adolescent’s Stress

Given that your brain is more susceptible to stress, it is more crucial that you know and
understand what causes stress to be able to effectively cope with it.

Social Pressures. You, who are in the process of finding yourself and forming your identity,
encounter a lot of stress in your struggle to conform to pressure you’re your peers. Competition
and comparison with peers occur as you try to belong, stand out and be well-liked all at the
same time. With all the pressures given to you (to have the coolest and latest possessions; to
try out alcohol, sex and drugs; to be in a relationship or at least liked by the opposite sex; and
to look and be a certain size and weight) you definitely face a lot of stress in dealing with all of
these demands. The stress comes from being pushed outside of what is comfortable to you to
be able to avoid rejection and isolation.

Family Relationships. Changes in family dynamics cause you stress. At this stage, you are
struggling between being independent while maintaining a healthy relationship with your
parents and siblings, which can cause emotional stress. Rules and expectations are now being
questioned, and arguments and disagreements may now be more frequent than before. Other
possible conflicts that can be a source of stress would be the parents’ divorce, a birth or death
in the family, migration, financial troubles, etc.

Academic Pressure. Stress may also come from the pressure to succeed in school. This
success not only means regarding grades but also translates to being a well-rounded student
who excels in other things aside from grades. There is pressure you place on yourself, that may
sometimes be reinforced by your parents, which automatically causes a lot of internal stress.
There is the struggle to juggle school priorities and family obligations. The stress comes from
the fear of failing or having to quit.

Self-Doubt. This is the stage where you begin to wonder if you can have it all. There is the fear
that you don’t have what it takes to be the best student or son/daughter or friend. If you do
not achieve the status that you aspire to, self-doubt enters, and stress takes over. With all the

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changes happening, you begin to feel that you are losing yourself and your self-worth is put
into question.

Lesson 2: Coping Techniques to Stress

Do This!
Draw/cut an illustration that can represent yourself (whole body) on your journal. Recall
specific stressful situations in the past that you encountered and write them down. For each
stressful experience, try to remember the physical manifestation of the stress on your body.
What body part was affected by the stress you experienced? Color/Mark the body part of that
situation. Make sure the color you use is different for each stressful situation.

Explore!
What are the different body parts you have identified in the “Do this!” activity? Why do
you think these body parts are affected whenever you feel stressed out on specific situations?

Keep this in Mind!

You face a lot of stress on a daily basis as part of growing up. Understanding why it
happens and what causes it is just half of the battle. The more crucial part of the process is to
know how to manage it effectively to be able to get through it and deal with stressful situations
successfully in the future. How can you cope with the stress you encounter?
In the previous lesson, it was discussed how stress is subjective. What may be stressful
for some, may not necessarily be stressful for others. This is why it is important to watch out
for signs of stress in individuals to be able to address it right away and get them through it.

Signs of Stress
There are several manifestations of stress in an individual. It can be in the physical,
cognitive and behavioral/emotional form.

Physical:
 Constant fatigue.
 Increased complaints of pain and ache.
 Weight changes.
 More instances of specific pains: a headache, upset stomach, shortness of breath, back
pains, nausea, racing heart, constipation.

Cognitive:
 Lack of focus.
 Forgetfulness.
 Difficulty in processing information.
 Negative thoughts.

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Emotional/Behavioral:
 Change in eating and sleeping habits.
 Withdrawing from usual activities and people.
 Constant worrying, anxiety, rushing.
 Burnout or feeling of hopelessness.
 Increased anger, frustration or irritability – shorter temper, more impatient.
 Increased feelings of fear and panic.
 More instances of crying.
 Strain on relationships.
 Increased impulsivity.

Coping Strategies

Manage your time. The feeling of being overwhelmed with tasks can be addressed by
managing your time wisely. One must learn to set goals, standards, and limits when planning
your days and weeks. Be smart and realistic about what you want. Although it is good to want
to accomplish many things, you must leave space in your schedule for unexpected things to
happen. Try to foresee what challenges you might encounter and come up with a Plan B or a
Plan C to lessen the frustration and stress in case things don’t go as smoothly. At this time
and age, there are also apps and other resources that can help you be efficient with your time.

Talk it out. When you are feeling at a loss or overwhelmed with life, it is always best to let it
out and talk to someone you can trust and who you know can give you sound advice. Whether
it be your closest buddy or your parents or your siblings, sharing with them your worries and
anxieties can ease the burden you are carrying. It is not a healthy habit to always keep all the
stress inside. Find someone who can listen to you and understand you. In fact, if you need to,
do not hesitate to seek professional help. Some are still stuck in the dark ages where talking
to a professional is frowned upon or avoided. However, it is not the case anymore during these
times. There is nothing embarrassing or degrading about asking for help from those who are
best equipped to give it. You don’t have to face everything alone.

Laugh. Enjoy yourself and have a good laugh. Studies have shown that laughter relieves stress
by stimulating your organs, soothing tension in your body and just making you feel relaxed all
over. Every time you laugh, the brain releases “happy hormones” called endorphins which
helps improve your mood and relieve you from pain.
Rest. Learn to listen to your body and give it the rest it needs. Take a break because you need
it. Sleep allows you to recharge and gives you a better chance at accomplishing your goals
because you can function well. Rest gives you a chance to look at situations from another
perspective, with a clearer eye, and helps you deal with the stress that comes with it more
healthily.

Move. Exercise not only takes your mind of stress, but it also gives you a positive feeling all
over. It has been discovered in researches that when a person exercises, the brain releases
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endorphins – hormones associated with feeling good. Endorphins create the perception that
pain is reduced and therefore, reduces stress and decreases anxiety and depression in
individuals.

Be positive. Dealing with stress is mostly an internal battle, and so it is important to train
yourself to think positively. It can be a matter of perspective at times, which means that one
must try to see the good things in challenging situations. Try to ask yourself, “What is this
moment teaching me?” or “How do I come out as a better person from this?” Positive self-talk
also helps in this process. Instead of putting yourself down or planting seeds of doubt in your
mind, encourage and motivate yourself to succeed. Tell yourself that you can do it and push
yourself to rise to the challenge.

Meditate. Studies have shown that meditating at the beginning, during, and at the end of the
day have positive results in helping you manage stress. Meditation can be done anywhere and
at any time. It brings you the sense of calmness and peace needed to get through a busy day.
By focusing on your breathing, visualizing the positive, and counting your breaths, you can
eliminate the thoughts that cause you stress and allows you to reach a state of balance.
Because of this state of peace, you can now see a stressful situation from a different point of
view, and you can work on reducing the negative emotions that go with it.

Apply what you have learned!

Answer the following in your journal:

1. Jon meditates at the bus on his way to school. When he arrives in school, he feels
positive throughout the entire day. Why is this so?
2. Tina would want to see a psychiatrist to help her deal with the challenges she faces at
home and in school. However, she feels ashamed to do so. What can you advise her?
3. Mark’s dad has been stressed with work for a long period. He eventually suffered a
heart attack. How did this happen?

Assess What You Have Learned

Answer the following questions. Note that some items requires multiple answers. Write
your answer/s on your journal.

1. Who is the father of stress research?

a. Hans Selye c. Hans Solo
b. Charles Darwin d. Benjamin Franklin

2. What do you call the type of person that is most likely to suffer from episodic acute stress?
a. a worry wart c. a doctor
b. an introvert d. a criminal

3. Which statements are true about stress?

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 a. It is meant to be temporary. c. It is a tool used for self-
b. It is always healthy for an growth.
individual. d. It is subjective
4. Dulce doesn’t understand why her older sister can stay out as late as she wants and she
still has a curfew. She questions a lot of rules made by her parents, which results in a strain
in their relationship. What is the source of her stress?
a. social pressures c. academic pressures
b. self-doubt d. family relationships

5. The reporter for Joshua’s group got sick and will not be able to make it to school. Their
group was supposed to present their project today. Joshua decided to save the group and
present in class. What can you say about Joshua’s response to the challenge?
a. It is an example of chronic stress. c. It is a kind of negative stress.
b. It is a kind of positive stress. d. It is an example of social pressure.

6. What coping strategies release the hormone endorphin?

a. resting c. exercising
b. laughing d. talking

7. Who is best equipped to help a person talk about his feelings of stress?
a. a radio DJ c. a mental health professional
b. a bartender d. a gym instructor

8. What kind of stress causes long-term effects on an individual’s physical and mental health?
a. stress from the environment c. acute stress
b. chronic stress d. stress from biological factors

9. Which activities enable meditation to become a coping strategy?

a. breathing exercises c. openness to new experiences
b. stretching d. visualizing the positive

10. What is an example of positive self-talk?

a. “I am not strong enough for this.”
The answer is a statement that motivates an individual to believe in himself and rise to the
challenge, without insulting or stepping on anyone.
b. “I can beat her in this contest because she’s no good.”
c. “I’ve been practicing hard so I know I can do this.”
d. “It’s okay if I don’t get it, I don’t deserve it anyway.”

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Self-check!
Answer the following questions for your reflection.
Reflect

Today I have learned that ________________________________________________________.

I find __________________________ the most interesting because ______________________.

References:

Department of Education 2016. Personal Development Teacher’s Guide First Edition

Quipper Limited. 2018. Quipper Study Guide.