Unit 2: Aspects of Personal Development

MODULE 5:
Coping with Stress in Middle and Late Adolescence

Big Question: What is Stress and how does it affect you?

Objectives:
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, and
3. demonstrate personal ways of coping with stress for healthful living.
Activity: STRESS BINGO
Copy the bingo card in your journal. Find someone who regularly participates
in one of these activities. Ask him/her to sign his/her name in the appropriate box.
Find a different person for each box. Wait for your teacher to call out the type of
BINGO activity.

Listens to Keeps a Plays a Makes Has hiked to

music journal or a musical “to do” the top of a
diary instrument lists mountain
Eats Enjoys Plays with an Likes to laugh Has a fish
Breakfast baking electronic and does so a tank /
cookies device lot aquarium
Plays outside Talks to Your favorite Enjoys nature Sleeps 9-11
after school family about activity hours a night
problems
Goes for Volunteers Practices a Daydreams Does yoga or
walks / martial art pilates
bike
riding
Enjoys going Goes window Works out at Skis, Rented a
for a drive shopping a gym/ at Skateboards movie on the
home weekend

Reading: STRESS MANAGEMENT

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

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
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2016.
 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: 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.
being late parents fighting
too much homework getting detention
speaking in public your job
babysitting taking tests
going to the dentist video games
arguments with friends using a computer
restrictions at home closed-in spaces
chores commercials
lack of sleep interruptions while busy
no date for a dance getting an injection
pimples arguments with parents
physical education class fight with boyfriend/girlfriend
math class losing
English class careless drivers
other class slow drivers
boredom loud people
rude people baby crying
no money disrespectful children
no transportation a friend betrays you
playing on a sports team
not being included in a sports team
losing something valuable

Source: Emotional Intelligence Activities for teens 13-18.

Activity: STRESS SIGNALS

Take a look at the warning signs of stress listed below. Write down in your
Journal all of the warning signs that apply to you.
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2016.
 Physical Emotional Behavioral
headaches mood changes smoking
stomach aches lack of nail biting
dizziness concentration tapping
back pain nightmares pulling hair
neck stiffness panic attacks grinding hair
ulcer sores on anxiety use of alcohol
mouth anger use of medication
jaw pains irritability compulsive
weight loss crying dieting
weight gain thoughts of hair chewing
twitches suicide nervous laughter
(eyelids, depression pacing
face) confusion lateness
weakness feelings of putting things off
nausea helplessness not caring about
indigestion restlessness physical
excessive racing thoughts appearance
sleeping aggressiveness compulsive
overeating overeating
loss of appetite
inability to sleep
skin problems
constant fatigue
cold hands or
feet
excessive
sweating
chest pains
high blood
pressure
rapid or difficult
breathing

When you have finished checking your warning signs, discuss your list with your
partner.
Source: Emotional Intelligence Activities for teens 13-18.

Portfolio Output No. 9: My Stress Signals

Write about your stress signals. Answer the following questions:
1. How do you know that you are stressed?
2. What stress signals do you have that your partner does not have?
3. How much stress do you think you are currently under?
4. How are your stress signals different for different types of stressors?
5. What are some ways that you usually remove or reduce the stress
that cause you physical, emotional or behavioral difficulties?
Reading: STRESS RESPONSE
Your stress response is the collection of physiological changes that occur
when you face a perceived threat—when you face situations where you feel the
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2016.
 demands outweigh your resources to successfully cope. These situations are known
as stressors.
When your stress response is triggered, a series of changes occur within
your body. They include:
 Redirection of blood away from extremities and instead to major organs
 The release of cortisol and other hormones, which bring other short- and
long-term changes.
 The stress response is intended to give you a burst of energy so you’re able
to fight off attackers or run away from them effectively.
This helped our ancestors, who faced numerous physical threats, to stay safe.
However, now our threats tend to be less physical and more associated with our way
of life—a challenge to our status, a demand for performance, etc. In addition to
giving us a set of changes that may not match our needs as well (it might be more
effective for us to have a burst of mental clarity or wisdom than a burst of physical
strength, for example), the stress response can actually cause harm if it leads to a
state of chronic stress—that is, if our stress response is triggered, and then our body
doesn’t go back to its normal state via the relaxation response.

Source: “What is a stress response?” by Scott, E. (2016)

Reading: 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

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 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.
 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: STRESS SURVIVAL KIT

1. Choose 3 objects or symbols that make you feel relaxed to include in your kit.
2. You can make the symbols.
3. You can use words or pictures.
4. You can bring an object from home.
5. Think about how the symbol helps you when you are dealing with stress and
stressful situations.
6. Write a paragraph for each symbol or object in your kit and how it helps you
cope with stress in your everyday life. You may add this to your Portfolio
Output No. 9.
7. Sharing a part of your kit with peers may be a follow up activity.

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

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:

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2016.
 Term Paper
Step 1: Find a Topic Step 1:
Tasks: Tasks:
 Talk to the professor 
 Check my textbook 
 Peruse the available 
books and journals at the
library

Step 2: Locate Research Step 2:

Materials Tasks:
Tasks: 
 Use library databases to 
locate articles 
 Check online databases
 Get articles (download,
copy, order from
interlibrary loan)

Step 3: Research Paper Step 3:

Tasks: Tasks:
 Read articles, taking 
notes as I go 
 Determine if I need 
references
 Piece together an outline
of my paper based on
my notes

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

Portfolio Output No. 10: Project-To-Do

With your group mates, plan your Grade 11 year-end fun day following the
Project-To-Do Template. Write this plan down. Then write a reflection on how your
experience of planning changed with the use of the planning tool. What did you
notice about your group’s work? Was there a lot of stress in planning? How did your
group reduce their stress level? How can you apply this planning method to other
real-life projects?

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2016.
.

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 31

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electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition,
2016.
 32

All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -
electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition,
2016.
 33

All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -
electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition,
2016.
 34

All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -
electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition,
2016.
 35

All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -
electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition,
2016.
 35

All rights reserved. No part of this material may be reproduced or transmitted in any form or by any means -
electronic or mechanical including photocopying – without written permission from the DepEd Central Office. First Edition,
2016.