What Is This Module About?

As students, we often experience challenging situations which affect the way we behave
towards ourselves and others. Such situations cause stress. This module, will help you understand
‘stress’ more clearly and know its positive and negative consequences. You will also know why
we have stress in our lives; where it comes from and how to avoid or reduce ‘stressors’. In other
words, how do we manage stress?
College life is full of stresses and challenges! Expect these! It is therefore important that you
accept these as part of college life. You must prepare yourself to deal with these stresses and
challenges.
In this module, you will be using a cassette player to help you unload your stress.
This module consists of three lessons, namely:
Lesson 1 – Stress as Spice of Life
Lesson 2 – Stress Overload and How To Do Away With Stressors
Lesson 3 – How to Cope With Stress
Again, stay with me as I walk you through the different activities in this module. You are not
going to regret learning a lot from this module.
Happy module studying!

What Will You Learn From This Module?

As you go through this module, you’ll be able to:

♦ explain what stress is, why we have it in our lives, and where it comes from;
♦ identify common stressors;
♦ analyze the different bodily responses to stress;
♦ recognize signs or indicators of stress overload;
♦ examine the different ways of doing away with or reducing stressors; and
♦ evaluate the different ways of coping with stress and decide on the ones that
work best for you.

1
 Let’s See What You Already Know

Find out what you already know about this module. The results of this pre-test will show
you whether you need to study this module or you can move on to another one.
1. Which of the following does not best describe or explain what stress is all about?
a) Stress is a nonspecific response of the body to a certain demand.
b) Stress is a state of imbalance between demands and our observed abilities to
meet those demands.
c) Increased heart rate is one of the immediate responses of our body to stressful
situations.
d) People who experience stress are abnormal, and thus they should be confined in
a hospital.
2. “Stress can’t be avoided. It is a part of our lives. To be without stress is to be dead!”
Do you agree or disagree with this statement? Explain your answer.
__________________________________________________________________
___________________________________________________________________
_____________________________________________________________________
______________________________________________________________________
_____________________________________________________________________
____________________________________________________________________

3. Stress comes from different sources. Which of the following is not a source of stress?
a) next week’s final examinations
b) financial obligations
c) death in the family
d) passing a short quiz
e) change of college course
4. Which of the following is not a job/career stressor? (anything that causes stress in a
job)
a) lack of support from a group (friends, family, relatives)
b) heavier than usual workload
c) layoff of employees
d) low pay
e) change of job/career
5. One of the symptoms of stress is increased heartbeat. Why does this happen when
we’re in a stressful situation?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
____________________________________________________________________
___________________________________________________________________
____________________________________________________________________

2
 6. Which of the following is not a sign or indicator of stress overload?
a) pains in the neck
b) weight gain or loss
c) loss of appetite
d) job satisfaction
e) nail biting
7. Talking to people you trust and getting their comments or suggestions is one way of
avoiding or reducing a ‘stressor’. Do you agree or disagree with this statement.
Explain your answer.
___________________________________________________________________
____________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

8. Which of the following is an example of an unhealthy ‘way of coping with stress’?

a) muscle relaxation
b) use of drugs
c) breathing exercise
d) visualization
e) yoga
9. Some people drink beer or whisky to cope with stress. Is this a healthy way of coping
with stress? Explain your answer.
____________________________________________________________________
___________________________________________________________________
___________________________________________________________________
____________________________________________________________________
____________________________________________________________________
10. (True or False) Feeling victimized or powerless is a sign of stress overload.
__________?

Well, how was it? Do you think you fared well? Compare your answers with the Answer
Key on pages 34–35.
If all your answers are correct, very good! This shows that you already know much about
the topics in this module. You may still study the module to review what you already know. Who
knows, you might learn a few more new things as well.
If you got a low score, don’t feel bad. This means that this module is for you. It will help you
understand some important concepts that you can apply in your daily life. If you study this module
carefully, you would learn the answers to all the items in the test and a lot more! Are you ready?
You may go now to the next page to begin Lesson 1.

3
 LESSON 1

Stress As Spice Of Life

In this lesson, you will understand what stress is all about and why you have it in life. You
will also identify common ‘stressors’ in your life and look at them not as something to be afraid
of. A stressor is anything that causes stress. They should be viewed as a challenge which will
make you even stronger as a person. You should be able to accept stress as a reality of life.

Let’s Read

Randy and Omar are both first-year college students taking up Journalism and Sociology,
respectively. They thought they are good in Mathematics because when they passed the Bureau
of Nonformal Education’s Accreditation and Equivalency Program (Secondary Level), their Math
scores were quite high. As a result of this, they started to like Math as a subject.
In the early part of the semester, Randy and Omar experienced the unexpected. Both of
them failed the two Math quizzes given by their Instructors. Both of them barely passed the 3rd
Math quiz. In a month’s time, they will have their mid-term examination.
Read the dialogue between Randy and Omar.

4
Randy: P’re I don’t know what I’m gonna
do in Mathematics I. -I flunked two
quizzes and I barely made the third one.
I’m starting to lose confidence in myself.
I might drop out of college next
semester.
Omar: I got the same problem, Man! I
also failed in my first 2 quizzes. Just
like you, I barely made the 3rd quiz.
Pasang awa, P’re! But it isn’t a big
deal to me.

Randy: You mean you Omar: P’re, it isn’t the end of the world because we
aren’t worried about the failed in Math. Let’s not blame our instructor for this.
forthcoming mid-term What is important is that we did our best and
examination? What if adequately prepared for it. If we pass, we must
you fail that exam? Your congratulate ourselves. But if we fail, we can try again
chance of making it in next time. All we need to do is to study harder.
the final exam is almost
zero.

Randy: P’re in spite of the extra

efforts made by our Instructor to
make us understand and solve
those algebraic problems, I just
can’t absorb as much as I’d like
to. I feel there’s nothing much
that our Instructor can do to get
me motivated to learn. He’s the
one responsible for my loss of
faith in my capability in Math. He
destroyed my self-image!

5
 Omar: Man, it isn’t the end of the world
for us simply because we failed in Math.
Let’s not blame our Instructor. For me
whether I pass or fail that mid-term
exam, the question I should ask myself
is: Did I do my best? Was my preparation
for the exam adequate? Did I seek out
the help of others including my
Instructor? If the answer to the
questions is ‘yes’, then everything’s okay.
If I pass, then I congratulate myself. If I
don’t, I tell myself ‘Come on, Man, you
can do it next time.’

Omar: P’re it does bother me possibly much more

Randy: I can’t
than it bothers you. Okay? Let’s calm ourselves
seem to
down. Why don’t you join me for a swim in the
understand you,
Olympic-sized pool at 5:00 p.m. today!
P’re! You mean
failing the mid-
term exam doesn’t
bother you?

Randy: Swimming? Will it

cure my anxiety? Nope! I’ll Omar: P’re have a nice
go for another kind of evening. See you tomorrow.
swimming instead. I’ll be at
the bar tonight. Wanna join
me?

6
Answer the following:
1. Compare Randy with Omar. How are they similar? How are they different?
___________________________________________________________________
_____________________________________________________________________
____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
______________________________________________________________________
____________________________________________________________________

2. Who would you like to identify with? Randy or Omar? Explain your answer.
_____________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

3. Omar used swimming to cope with stress caused by an approaching mid-term exam
while Randy used drinking alcohol as coping mechanism. Which of the two ways of
coping with stress is unhealthy? Explain your answer.
_____________________________________________________________________
____________________________________________________________________
_______________________________________________________________________

How does your analysis compare with mine?

My Analysis:
1. Similarities: Both Randy and Omar are experiencing stress as a result of poor
performance in Mathematics 1. Both are adopting a way of coping mechanism to
reduce stress.
Differences: Randy’s level of tolerance for stress is quite low. He appears to be very
much worried and helpless. He thinks everything about the mid-term exam is hopeless.
He’s a pessimist, thus he looks at the dark or negative side of things. He’s in complete
distress. On the other hand, Omar’s stress tolerance is quite high. He’s also worried
about the mid-term exam, but he’s doing something about the problem. Omar is the
opposite of Randy. He goes swimming to reduce stress. He is an optimist. He looks at
the brighter or positive side of things. He thinks he’s in control of the situation. He
doesn’t feel helpless. He views the stressful situation more of a challenge than a
hopeless case.
2. Of course, I’d like to be identified with Omar. He’s an optimist. He doesn’t easily lose
hope when encountering problem. He exhibits coolness-under-pressure. He isn’t likely
to be one who will have a heart attack or high blood pressure. His choice of swimming
as a coping mechanism is a healthy one.

7
 3. Drinking alcohol to cope with stress is unhealthy. It’s a temporary way of getting out of
the stressful situation. It simply postpones stress. It does not reduce or remove stress.
Randy is just trying to avoid stress. In the morning when Randy wakes up after
drinking whisky all night, the stress is still there.
Is your analysis similar or different from mine? If it is, good!

Let’s Study And Analyze

What is stress? Hans Selye, M.D. defined stress as a kind of response of the body to a
demand. Any change, threat, or pressure put upon our body results in stress. The source of this
stress can be from outside forces or from within our body. For example, your instructor’s
unannounced quiz is an outside force causing stress in you. Not making it to the top ten in the
recent unit test is a stress coming from within you. Why? Because you expected to be among the
top ten of the class.
Stress can also result from the lack of balance between demands (from inside or outside
sources) and our observed abilities to meet those demands. When there is a balance between
demand and observed abilities of an individual to meet it, stress will be low or absent. When there
is an imbalance between demand and perceived abilities of the individual, stress will be high. The
table below illustrates this. Study carefully.

Examples:
Demand Observed abilities Balance between Stress level
demand and
observed abilities
1. Write a Can read fast with
book understanding
review
Can organize Present Low or zero
information from
the book

Can analyze and

organize information
from the book
Can write well
2. Prepare Not sure of ability to Absent; Demand High
an action develop an action more than
plan plan observed abilities
No experience
preparing a simple
action plan

8
 Let’s Think About This

Think of a situation in your life where there is a balance between a demand for you to
do something and your ability to respond to that demand. Did you experience stress?
Think of another situation where there is no balance between a demand and your
ability to respond to that demand. Did you experience stress?

You can’t avoid stress. It is a part of our lives. We must accept it as a reality of life. In fact,
to be completely without stress is to be dead! Not all stress is unpleasant. Stress, according to
Selye, can be classified into two: pleasant stress (or eustress) and unpleasant stress, (or
distress).
Examples:
Pleasant Stress Unpleasant Stress

1. passing the board exam 1. failing the board exam twice in

a row
2. graduating from college 2. failure to graduate due to
with honors take-two subjects
3. getting a good job after 3. being unemployed for a year
graduation after graduation from college
4. re-uniting with old friends 4. conflict with old friends in
in college college
5. receiving awards for 5. not having any award for
outstanding behavior outstanding behavior because
his name was not submitted to
the committee

Today stress is equated with distress, but we all experience pleasant situations or events
that cause stress. As such, stress can either be a challenge (pleasant stress) or a crisis (unpleasant
stress) that disturbs your equilibrium or balance.
Anything that causes strain or stress is a stressor. It may come from outside or within you.
Some of the more common stressors are as follows:
♦ Tight deadlines for submitting reports, term papers, book reviews, etc.
♦ Loss of something or someone we care or love (e.g., close friend)
♦ A fight or conflict with a classmate, friend or co-worker
♦ An important life event such as graduation from college
♦ Threats to our self-image (e.g., scolding from your teacher, insults from your boss,
etc.)
♦ Physical threats
Like stress itself, stressors are of two kinds: distressors and eustressors. An opportunity to
stand up at a meeting and share a point of view may be threatening or scary for one student. A
second student, however, may see it as an opportunity to show others what he or she knows
about the topic being discussed. The first student sees the situation as a distressor, the second as
a eustressor, or positive challenge.

9
 Using your experience as basis, give one example each of the following stresses:
Eustressor:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

Distressor:
____________________________________________________________________
____________________________________________________________________
____________________________________________________________________

When we’re under a stressful situation, the stressor disturbs our body’s normal level of
functioning. It produces a number of immediate responses such as:

♦ Increased heartbeat

♦ Shallow and labored breathing

♦ Sweating

10
♦ Stomach spasms or
convulsion

♦ Muscle tightening

♦ Headache

♦ Cold and clammy

(sticky) hands

11
 ♦ Difficulty of sleeping

♦ Dizzy spells

These are called alarm reactions. These reactions prepare the body to resist the stressor
or adapt to the change. For example, your Math teacher sets a passing grade in all examinations,
whether long or short, at 65%. You consider it high. It becomes a stressor. Your bodily response
could increase heartbeat and muscle tightening.
The body cannot last long under this condition. Thus, you may resist the passing grade of
65%. You may convince your classmates to have a dialogue with the teacher and ask her to
lower the percentage passing grade. If this is not successful, you just adapt to your teacher’s
decision on the passing grade or simply drop the Math subject. Either way, your body goes back
to normal level functioning.
What do you think may happen if you continue to have increased heartbeat as a result of
stress and you do not do anything to do away with that stress? Put your answers on the blanks
provided.
__________________________________________________________________________
___________________________________________________________________________
____________________________________________________________________________

One possibility is your blood pressure will rise abnormally and you may have a heart attack
or a stroke! Another possibility is that you’ll have heart palpitations, chest pains, upset stomach
or show certain emotional problems such as expressed or contained anger, craving for alcohol or
drugs, or nightmares.

12
Let’s Remember

♦ Stress results from any change, threat or pressure put upon our body. The source of
this stress can be from outside forces or from within our body.
♦ Stress also results from the absence of balance between demands (from inside or
outside sources) and our observed abilities to meet those demands.
♦ We can’t avoid stress. It is an unavoidable part of our lives. In fact, to be completely
without stress is to be dead!
♦ Selye classified stress into two: pleasant stress (or eustress) and unpleasant stress
(or distress)
♦ Stressors are internal and external stimulations or excitement that activate the body to
respond to a stress being experienced, such as,

Tight deadlines

Mid-term and final examinations

Misunderstanding with a teacher

Failure to submit term papers
♦ Like stress itself, stressors are of two kinds: eustressors (or positive challenge) and
distressors (challenge that brings about negative behavior).
♦ Stressors produce immediate bodily responses or alarm reactions such as:

Increased heartbeat

Shallow and labored breathing

Sweating

Stomach spasms

Muscle tightening

Cold and clammy hands

Inability to sleep or insomia

13
 LESSON 2

Stress Overload And How To Do Away With

Stressors
Lesson 1 helped you understand what stress is, why we have it and where it comes from.
Stress should be accepted as a reality of life. Also, Lesson 1 guided you to identify common
stressors and immediate bodily responses to these stressors. It led you to realize what happens if
the body does not go back to normal level functioning after showing those bodily responses.
Lesson 2 will help you recognize signs or symptoms of stress overload and teach you different
ways of reducing or doing away with stressors.
Accomplish This Checklist1
Listed below are some of the most common physical and emotional signs or symptoms of
stress. Check [4] those signs or symptoms you’ve experienced in the past six months.
1. Physical Symptoms of Stress
Heart palpitations or rapid Headaches (minor or migraine)
heartbeat
Shallow or labored breathing Backache

Dizzy spells Pains in the neck

Weight gain or loss High blood pressure

Chest pains Increased PMS

Constipation/diarrhea Eczema/psoriasis

Upset stomach (indigestion, Accident/clumsiness

nausea, aching, vomiting)
Increased allergic reactions Impotence

Tiredness Insomnia or constant waking

Nailbiting Cold and clammy hands

2. Emotional Symptoms of Stress

Decreasing in quantity or
Decreasing energy
quality of work

Craving for alcohol and drugs Resisting going to work

Loss of appetite Feeling overwhelmed

Nightmares Constant worrying

Phobias Feeling constantly rushed

14
 Anger (expressed or contained) Feelings of isolation

Lack of sexual interest Forgetfulness

Feeling of anxiety Emotional outbursts

Foot or finger tapping Increased arguing

Excessive smoking Feeling victimized or powerless

Relationship problems

If you show any or a combination of the above physical and emotional/mental symptoms of
stress, you’re having a stress overload! This may eventually affect your health condition. Although
the findings of studies are not yet final, there is evidence to show a link between these stress
symptoms and incidence of disease. For instance, people who often feel impatient, are easily
angered, speak rapidly and are very time conscious are more likely to acquire heart–related
diseases.
Do you belong to this kind of people?

Let’s Try This

How, then, do we reduce the negative effect of physical and emotional symptoms of stress
and raise the level of satisfaction in our lives? There are three ways of dealing with stress in our
lives:
♦ Eliminate or reduce the stressor.
♦ Change our perception of the stressor.
♦ Acquire or increase ways of coping with stress.
In this lesson, I’ll take up with you just the first one – ways of reducing or eliminating the
stressor. Before you can do this you must first identify the sources or causes of negative stress.
There are three possible sources, namely: personal, environmental and job or career.
Below are examples of sources or causes of stress that students are likely to experience:
Personal Environmental Job/Career (if you’re
working)
♦ Marital relationships ♦ Overcrowded ♦ Heavier than
(if you’re married) classroom (–) usual workload (–)
(+) (–)

♦ Financial obligations ♦ Inadequate ♦ Conflict of schedule

(tuition and other ventilation and between classes
fees, daily allowance, lighting (–) and work (–)
school supplies, etc.)
(–)

♦ Approaching ♦ Too much noise (–) ♦ Low salary (+) (–)

mid-term and final
exams (+)

15
 ♦ Lack of support ♦ Ill-equipped library ♦ Lack of support
group (family, and laboratory (+) (–) from supervisor
classmates) (–) (+) (–)

♦ Peer or group ♦ Smelly surroundings ♦ Personnel layoffs

pressure (+) (–) (–) (+) (–)

♦ Balancing study ♦ Traffic congestion (–) ♦ Too many bosses

and work (if (–)
employed) (+)

Please note that some stressors are positive, this means that they are a challenge to us.
Some are negative. This means that the stressors are affecting us negatively. These are real
problems rather than challenges. Some are both positive and negative. This means that the
stressors are both a challenge and a real problem.
Opposite each stressor I placed a (+) sign if it is positive and a (–) sign if they are negative.
Both (+) and (–) are placed opposite the stressors which are a combination of both positive and
negative stress.
Examples:
♦ Approaching final examinations can be positive because it is a challenge to me.
Thus, I placed a (+) sign.
♦ Balancing study and work is a challenge to me becausse it helps me manage time
more efficiently. Thus, I put a (+) sign.
♦ Smelly surroundings is a real problem to me. I’m helpless since I can’t do
anything to solve it. Thus, I put a (–) sign.
♦ Low salary is both a real problem and a challenge to me. Thus, I placed a (+)
and a (–) sign.
Now it’s your turn. Give three examples of each stress category. Use your present situation
and experience as basis for your examples. Put a (+) or (–) sign or put both signs after the
stressors.

Personal Environmental Job/Career

Study the 9 examples of stress you gave above. Take a moment to analyze them and put a
(+) next to those that are completely positive. Put a (–) sign next to those that are completely
negative. Put a (+) and (–) signs next to those that are a combination of positive and negative.
How many positive stresses do you have? ____ How many negative stresses do you have?
_____ How many combinations of positive and negative stresses do you have? _____

16
 Compare your work with a friend. Is there any stressor on your list that you find in his/her
list? What sign did he put on after it.
Are you aware now that no two persons perhaps will have the same ratings as to whether
certain stressors are positive or negative or a combination of both? To me, for example, some
stressors can be more positive than negative. They offer me a real challenge I need to face
squarely. To you, those same stressors can be both positive and negative. They are both a
problem and a challenge.

Let’s Try This

Eliminating or doing away with a stressor (e.g., conflict in schedule between studies and
work) is the most direct way of dealing with the pressure of stress overload. Let’s take the case
of a job stressor, conflict of schedules between classes and work. To eliminate this stressor, I may
decide to do any of the following:
♦ Give up studies in favor of a full-time job.
♦ Drop the subject which is in conflict with my work schedule.
♦ Work part-time (if allowed by the boss) to have more time for studies.
Any one of these choices or alternatives will result to doing away with my job or career
stressor. The unpleasant situation, therefore, which brings about heart palpitation, headaches and
backaches and pain in the neck will have gone away. My body functioning will be back to normal
level.
To eliminate a stressor, you need to make an action plan. In this plan, consider including one
or more of the following activities:
1. Take ‘timeout’ to think it over. Put some time and space between you and the
situation. Go on vacation. Visit a friend whom you haven’t seen for years. Go for a
retreat or recollection and meditate at home.
2. Make a list. List all the people in your life who will be affected by this action and their
probable reaction.
3. Talk to people you trust and get their input. Ask them to be honest with you and
really listen to what they have to say. Often, people who care about you see a very
different picture of what you do.They can help you take into account factors you never
considered. In other words, ask for their advice.
4. Share your plans with family and friends. Get their support and ask for their ideas
on how to successfully carry out your plan.

Let’s Try This

Before you prepare an action plan to eliminate or do away with negative stressors, let me
first show you what I did. Below is my action plan for the first negative stressor I mentioned
above.

17
My Action Plan:

Action Plan: Getting Rid of a Stressor

♦ Stressor to be eliminated: Lack of support from a group (family, classmates) (–)
♦ I will eliminate this stressor on or before October 31, 2000
♦ Actions I will take to get rid of it:
1. Start making friends with my seatmates. Join them at lunch and snacks in the
canteen.
2. Attend socials and get-togethers of the class.
3. Be a member of a college club.
4. Stay with my family every Sunday and enjoy their company. Join them in family
activities, including attendance in mass and family prayer.
5. Ask Mike, who’s popular among my classmates for advice on how I can be
easily acepted by my study group.

It’s now your turn. Complete the two plan outlines that follow. Use any of the 9 stressors
you listed on page 16.
Your Action Plans:
Complete this plan outline. Use any of the 9 stressors you listed on page 16.

Action Plan: Getting Rid of a Stressor

♦ Stressor to be eliminated: ________________________________________
♦ I will eliminate this stressor on or before:____________________________
♦ Actions I will take to get rid of it:
1. ___________________________________________________________
___________________________________________________________
2. ___________________________________________________________
___________________________________________________________
3. ___________________________________________________________
___________________________________________________________
4. ___________________________________________________________
___________________________________________________________
5. ___________________________________________________________
___________________________________________________________

18
 Action Plan: Getting Rid of a Stressor
♦ Stressor to be eliminated: ________________________________________
♦ I will eliminate this stressor on or before:____________________________
♦ Actions I will take to get rid of it:
1. ___________________________________________________________
___________________________________________________________
2. ___________________________________________________________
___________________________________________________________
3. ___________________________________________________________
___________________________________________________________
4. ___________________________________________________________
___________________________________________________________
5. ___________________________________________________________
___________________________________________________________

If you’ve finished the two plans, share them with your family or friends. Request for their
support in carrying out the actions you really want to do to eliminate the stressors. Ask for
suggestions on what other actions may be taken to achieve your objectives.

19
 LESSON 3

How To Cope With Stress

In Lesson 2 you have learned the different ways of doing away with or reducing stressors
and action planning. Lesson 3 will teach you ways of handling problems and crises to avoid
stress. These can prevent illnesses related to stress. As a college student, you need to manage
your emotions and reactions to stressful situations to ensure success in your studies. You have to
adopt effective ways of handling problems you meet and other stressors.

Let’s Review

Do you ever resort to any of the following undesirable ways of dealing with stress in your
life. Put a check [4] in any of the 3 columns that best describes how often you resort to each.

Ways of Avoiding Stress Never Sometimes Often

Alcohol
Narcotics (e.g., shabu, marijuana,
etc.)
Other prescription drugs
Caffeine (coffee, colas, chocolate)
Sweet and fatty foods
Refusing to communicate about
the stressor (to spouse, if you’re
married; child; boss, if you’re
working, etc.)
Frequent changes of job
Frequent changes of wife (if
you’re married), girlfriend or
boyfriend (if you’re single)

If you marked with a check [4] even only one of these strategies in the “often” column, or
several of them in the “sometimes” column, I encourage you to consider replacing this
behavior with healthier ways of reducing stressors or doing away with them.
The ways of avoiding stress listed above don’t eliminate the stressor. When carried too far,
use of narcotics and other prescription drugs can be dangerous not only to yourself but also to
your family, community and society.

Let’s Study And Analyze

What are coping mechanisms?

20
 The ways of coping with stress are called coping mechanisms. Coping mechanisms are
habits or behaviors that control or lessen the effect of stressors on you. They help you manage
your emotions and reactions to stressful situations.
As individuals, you have your own coping mechanisms that become active automatically
when you need them. Here are some examples:
♦ You drink more liquids when it’s hot.
♦ You listen to music when you’re tired studying.
♦ You wear earplugs to bed so as not to be disturbed by the neighbor’s barking dog.
♦ You play the guitar and sing to relax your mind.
♦ You consecrate yourselves to God and pray for guidance.
♦ You watch TV comedy programs and laugh to your heart’s content to focus your
attention away from day-to-day problems.
♦ You go home to the province or spend the Christmas vacation with a relative in Manila,
Cebu or Davao.
These are healthy behaviors that help you deal with stressful situations. However, you have
to acknowledge that there are some very popular coping mechanisms that are not so healthy.
Most of these are referred to as avoidance strategies. Probably the most common of these is
alcohol. Admittedly, alcohol has properties that help you relax and sometimes forget your present
troubles for a short period of time. But, like other avoidance strategies such as ‘shabu’,
marijuana, and other prescription drugs, it offers only temporary help. In the long run, it makes
things worse.
These coping strategies are part of the classification of unhealthy coping mechanisms. They
don’t really help you cope. They create more problems than solve. Avoidance strategies do only
one thing: postpone stress.

Let’s Think About This

♦ Why do you think some people resort to drinking alcohol or using drugs like ‘shabu’?
What do they get from it?
♦ Drinking alcohol and using drugs as coping strategies are unhealthy. A friend of yours
has been using these coping mechanisms. Now he wants to put a stop to these. What
healthy strategies would you recommend to him or her to let him calm his body and
mind that are under stress?

Let’s Learn

Other healthy coping mechanisms.

Relaxation Techniques
There are a number of relaxation techniques that provide life-long control over your bodily
functions. These can be learned and don’t require any special equipment. Relaxation aims to
calm the body and relieve your mind. Examples of these are as follows:

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1. Breathing
Through breathing we rid our body of toxins (or poisons). Without breathing, cells become
poisoned and you die. Most people use less than 60% of their breathing capability. We are not
fully utilizing the ability to get these poisons out of our bodies and absorb oxygen for the blood
supply, the organs, the skin, and the brain. Correct breathing is important to our thinking
processes, our looks and our life.
Get your cassette tape player. Listen to Tape Segment # 1, Breathing Exercises and try
doing the activities below described by the speaker on tape.

A Breathing Exercise You Can Do Anywhere

Stand with your feet about hip-width apart, your knees soft (not locked) and your
hands at the base of your rib cage. Slowly breath through your nose, without raising your
shoulders. Feel your rib cage expand. Hold the breath in for a count of five, then slowly
exhale through your mouth, making sure to expell all the accumulated air. Repeat this five to
ten times. Notice any mental or physical changes that occur.

A Breathing Exercise You Can Do By Lying Down

Lie on a firm or strong surface. Place your hands on your rib cage, with your fingers
just touching. Close your eyes, breathe normally, and focus on the movement of your body
beneath your hands (about 30 seconds). Now breathe in through your nose, using your full
diaphragm, breathe into your chest and your abdomen (stomach). Your fingers should be
forced apart. Notice how much more oxygen you are absorbing. Keep your shoulders still.
Exhale thoroughly through your mouth and nose. Continue breathing in this manner for five
to ten minutes. Make sure your fingers are forced apart with every breath.

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2. Muscle Relaxation
These exercises aim to help you get in touch with the areas in your body where you hold
tension and then learn to release it. When you’re just about to start the exercise, turn on your
cassette player and listen to Tape Segment # 2, Muscle Relaxation. For the first exercise, look
for a quiet spot at home and wear comfortable clothing. The second can be done during
breaktime at the workplace.

Progressive Relaxation Exercise

1. Lie on a firm surface with your arms at your sides or sit
comfortably on a chair with your feet flat on the floor and your
hands resting on your knees or thighs. Close your eyes and
breathe deeply several times.
2. First, tense the muscles in your feet and hold the tension for
10 seconds, then quickly release.
3. Now do the same with your ankles, then your calves, your
knees, your thighs, your buttocks, your pelvis, your abdomen,
and your chest.
4. Then begin with your fingers, moving to your hands, your
wrists, your forearms, your elbows, your upper arms, your
shoulders, your neck, your head, and finally your face.
5. Now tighten all of your muscles at once, making your entire
body rigid and tense. Be aware of the tightening in your jaw;
bring your shoulders up to your ears; clench your teeth, pinch
your face, scrunch up your fingers and toes, frown-then
release all the tension at once. Let your shoulders slump, your
jaw hang loose, your arms flop to the side.
6. Repeat the full-body tension and release two more times.
7. End by taking five full breaths, breathing slowly into the
abdomen through your nose and out through your mouth. Make sure you are
holding no tension anywhere in your body.

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 Mid-Day Work Survival Break
1. Sit on a straight-back chair with your feet flat on the floor and your hands resting
lightly on your legs. This is your base position. You may proceed with your eyes
open or closed.
2. Take three full, slow deep breaths, breathing in through your nose and exhaling
through your mouth.
3. Slowly incline your head forward until your chin is against your chest or as close as
you can comfortably go. Return to base position and repeat three times. Breathe
deeply.
4. Tilt your head backward as far as it will comfortably go, return to base position,
and repeat three times. Then tilt to the right three times, then the left three times.
Remember: Breathe deeply.
5. Slowly circle your head clockwise three times, then counterclockwise three times.
Breathe deeply.
6. Now bring your shoulders up toward your ears, hold five seconds, and release.
Repeat three times. Breathe deeply.
7. With the thumb and fingers of one hand, slowly massage the fleshy part of your
hand and fingers. Switch hands. Breathe deeply.
8. With your elbows on your desktop, your eyes closed, and the fleshy part of your
hand below the thumb against your cheekbones, massage your brow and forehead
with your fingerstips. Then do the same to your temples. Breathe deeply.

a. b. c. e. .
f
d.

g. h. .i .j

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3. Stretching
This is a variation of muscle relaxation. Here the muscle is lengthened and stretched. There
is no contracting and releasing of the muscles. The yoga technique is an example of stretching
your body to increase your awareness and give you more energy.
Listen to Tape Segment # 3, Stretching to experience the benefits of this exercise.

A Basic Yoga Stretching Technique

1. Stand tall with your hands at your sides. Make sure your knees are soft and your
hands are relaxed. As you breathe in, turn your hands so that your palms face
upward. Continue to inhale while raising your arms slowly over your head, bringing
your palms together at the top of the arc above your head.
2. Keeping your arms in that position, exhale slowly as you rise up onto your toes.
3. Hold the position, breathe in, and hold your breath as you count to five.
4. As you slowly exhale, return to your starting position, gradually bringing your arms
and your heels back down.
5. Take another deep breath, open your eyes, and resume work.

4. Visualization
Creative visualization takes you on a mental excursion, away from the stressors of daily life.
It is best to listen to Tape Segment # 4, Visualization Exercise for the following activity. You
can practice this any time you need a little break and can find a quiet place to hide.

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 A Visualization Exercise
1. Close your eyes and take several slow, full deep breaths. Clear your mind of all
thoughts and begin to picture a lovely place. It could be a beach at sunset, the top of
a snow-covered mountain, a lush, green meadow—any place that makes you feel
calm, relaxed, and peaceful.
2. Notice the details… what color is the sky? … what do you smell?… what is
immediately underneath your feet?… what is the temperature like?
3. Remember to continue to breathe deeply.
4. Notice whether or not you’re alone. Is there anyone or anything there with you in
this very peaceful place? If so, ask yourself if you want him/her/it to be there. If you
don’t, gently say goodbye and make the image vanish.
5. Now begin to explore your personal place of peace and beauty. Walk around and
experience all the qualities of this place. Pick a flower.. lie down in your meadow…
pick up a handful of soft, fluffy snow and blow it from your hand. Do whatever feels
right in your place. Have fun in your special place.
6. Now experience yourself as very light and buoyant. Begin to run. You cannot trip
and fall because whenever you encounter an obstacle, you simply glide over it or
around it or even through it. You’re almost flying… feel the wind in your hair.. go
faster.. now go slower, and slower, and finally come to a light, effortless landing.
7. Notice where you are now. Maybe you’re back in your special place. Maybe you
are in a new and special place. Notice what’s around you. Breathe and absorb it into
your soul.
8. Now look far away into the horizon. Someone is coming. You recognize her/him. It’s
someone very special… it’s someone you enjoy very much. Watch him/her getting
closer… and closer… and closer. As s/he gets close enough to touch, give him/her
a hug or shake his/her hand or touch his/her shoulder and smile.
9. Show your special person around your special place and experience his/her
enjoyment as well.
10. Now share with your special person what it is that makes him/her so special. Watch
him/her smile. Now listen as your special person tells you why you are so special.
Listen… listen … listen. Breathe deeply.
11. Spend as long as you like in your special place with your special person…
12. Then say good-bye to him/her… you’ll see him/her again soon. Watch him/her drift
away just like when he/she arrived while you focus on the joy of your friendship and
love.
13. Now it’s your turn to leave your special place. Leaving isn’t sad… you can return
whenever you like. Watch your special place begin to slowly lose color, fade away,
and finally disappear completely.
14. When you are ready, slowly open your eyes, take a few deep breaths, and return to
the present.

5. Sleep
Sleep heals the mind and body and restores the resources needed for normal body
functioning. For most people, sleep is the easiest and most natural form of relaxation. To an
insomniac or people who have difficulty falling or staying asleep, sleep can be difficult to locate.

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 We have to take better advantage of sleep. First, we must determine how much sleep our
bodies need. Different individuals have different number of hours of sleep per day. Once you
know how much sleep you need, be sure to get that much wherever you can. Four to five hours a
day will be okay. Eight hours a day is highly desirable.
6. Calming the Mind Through Meditation
Research into the physical changes that occur during meditation has shown observable
benefits. Examples of these are as follows:
♦ Lowered blood pressure
♦ Improved blood circulation
♦ Slowed respiration
♦ Reduction of harmful lactic acid in the body
♦ Slowed pulse rate
In addition, meditation produces a change in the electrical activity of the brain. This is due to
the feeling of inner peace that meditators describe. Below are two basic meditation techniques
you can try. Listen to Tape Segment # 5, Meditation to try these exercises.
Object Meditation
1. Sit comfortably in a chair with your feet flat on the floor and your hands resting,
open palm, on your knees. Close your eyes. Take a few deep, full breaths.
2. Think of an object. It might be a tree, a rock, a table, a vase. Hold the image of
that object in your mind.
3. As other thoughts intrude, gently release them and refocus on the object.
4. Focus on the detail of the object. What shape is it? What color? What texture? Is it
heavy or light? Is it firm or soft?
5. Focus all your attention on this object in your mind. Keep your focus as long as you
like.

Sound Meditation
1. Choose a word or a simple sound. You may want to choose a word that has special
meaning to you (e.g., peace, truth, heal, dance, love, abundance).
2. Sit comfortably on a chair or cross-legged on the floor. Close your eyes. Take a
few full, deep breaths.
3. Begin to slowly repeat the word over and over again to yourself. You may do this
aloud or in your head.
4. Be aware of the sound and feel of the word as it reverberates in your mind. Focus
on the sound, rather than on the meaning. Release the meaning from your mind.
5. Continue as long as you are comfortable.

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 Let’s Try This

Before you continue learning about other healthy coping mechanisms or strategies, it
would be best to try a few of the relaxation exercises. Select your favorites. Play the
audiotape that accompanies this module and follow the step-by-step instructions on how to
do the exercises. If you don’t have an audio cassette player, refer to the relaxation
exercises you have just read and follow them.

Let’s Learn

There are other coping mechanisms that you may use to calm your body and mind and
reduce the negative effect of stressors.
1. Sharing
Stress is like a pressure cooker. When we share our thoughts, problems, anxieties,
worries and other concerns with a close friend or other people whom we trust we let out a little of
the built-up steam, and thus reduce the pressure. As college students, you might have full and
hectic life. You must have a significant partner or friend with whom you can have dialogue and will
be a willing listener to you.

2. Physical Activity
Research has shown very clearly that physical activity releases healing endorphins into the
blood stream. It is a remedial treatment to counter the negative effect of stressors. People enjoy
the benefit of engaging in physical activity after a long, stressful work day by working out at the
gymnasium, swimming, jogging in the park, bicycling or playing tennis or basketball with friends,
and other activities. Regardless of your physical condition, there is a physical activity where you
can participate. Walk with your classmates and friends in the afternoon after classes. At home,
you can involve yourself in gardening, fixing appliances which are out of order, do carpentry
work, etc.

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3. Time Management
To avoid stressors such as cramming prior to an examination, you have to learn to use time
more effectively and efficiently. We are not born organized. Time management is a learned skill.
At a minimum, learn on your own to set priorities, learn to plan and monitor your planned
activities and make certain adjustments in the schedule and in the activities themselves.

4. Problem Solving
Tackle stress in your life just as you would any other problem. Use problem solving to
reduce stress as well. The essential steps in problem solving are the same. They are as follows:
a) Define the problem
b) Analyze the causes
c) Determine the root cause
d) List possible solutions
e) Select the best solution
f) Carry out the solution
My Example:
a) Define the problem – Heavy load resulting from the demands of my college studies
and my job as a wordprocessor.
b) Analyze the causes – Taking up 12 units in college as a part-time and working student;
desire to excel in class and also in my job; too many papers to prepare; involvement in
a special project in the office; very demanding boss; output-orientation of work.
c) Determine the root cause - Taking up 12 units in college as a part-time and working
student
d) List possible solutions –
♦ Drop two 3-unit subjects, specifically Mathematics and Chemistry
♦ Request the boss to allow part-time job
♦ Take a leave from work for the rest of the semester
♦ Drop all subjects
♦ Request college instructors to relax subjects’ requirements
i) Select the best solution—After weighing the advantages and disadvantages of each
solution, the best solution is to drop two 3-unit subjects which are very demanding in
terms of time required.
g) Carry out the solution—The solution adopted will be carried out immediately.

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 Now let’s have your example. Following the essential steps in problem solving, work on one
of your problems. Use the space provided on below. When in doubt, go back to my problem on
the previous page. It will help you do this activity, right? Use one of the negative stresses you
already identified earlier!
a) Define the problem ________________________________________________
_______________________________________________________________
_______________________________________________________________

b) Analyze the causes ________________________________________________

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

c) Determine the root cause

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
d) List possible solutions
♦ ___________________________________________________________
♦ ___________________________________________________________
♦ ___________________________________________________________
♦ ___________________________________________________________
♦ ___________________________________________________________
♦ ___________________________________________________________

e) Select the best solution

_______________________________________________________________

f) Carry out the solution

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

Show your work to your Instructional Manager (IM) or Learning Facilitator (LF) and
request for comments and suggestions for improvement of your output. Should there be no IM or
LF, request one of your co-participants to go over your work.

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 Let’s Sum Up

♦ Stress results from any change, threat or pressure put upon our body. The source of
this stress can be from outside forces or from within our body.
♦ Stress also results from the absence of balance between demands (from inside or
outside sources) and our observed abilities to meet those demands.
♦ We can’t avoid stress. It is an unavoidable part of our lives. In fact, to be completely
without stress is to be dead!
♦ Selye classified stress into two: pleasant stress (or eustress) and unpleasant stress
(or distress)
♦ Stressors are internal and external stimulation or excitement that activate the body to
respond to a stress being experienced. Some examples are:

Tight deadlines

Mid-term and final examinations

Misunderstanding with a teacher

Failure to submit term papers
♦ Stressors produce immediate bodily responses or alarm reactions such as:

Increased heartbeat

Shallow breathing

Sweating

Stomach spasms

Muscle tightening
♦ Symptoms or signs of stress are either physical or emotional. Physical symptoms of
stress are heart palpitation, tiredness, nail biting, weight gain or loss, etc. Emotional
symptoms, on the other hand, take the form of decreasing energy, constant worrying,
phobias, etc.
♦ There are three possible sources of stress, namely: personal, environmental and job or
career.
♦ To reduce or eliminate a stressor, you need to prepare an action plan. Then, you have
to carry out the actions to reduce or eliminate the stressor, monitor the actions taken,
and make the necessary adjustments.
♦ People have their own coping mechanisms that help them control or deactivate
stressors or lessen their effect on them. Coping mechanisms are either healthy or
unhealthy. Healthy coping mechanisms include relaxation techniques or exercises,
sharing, physical activity, time management and problem solving. Unhealthy coping
mechanisms include alcohol, narcotics and other prescription drugs, caffeine, sweet
and fatty foods, continual changes of job, etc. These are also called avoidance
strategies.

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 What Have You Learned?

1. Explain what stress is and where it comes from.

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

2. We should accept stress as an essential part of our life. Why? Explain.

_______________________________________________________________
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

3. Which of the following is a distressor?

a) Passing the final exam
b) Graduating with honors
c) Meeting an ideal girlfriend
d) Lack of money to pay tuition fee
e) Being able to get a scholarship
4. Which of the following is an eustressor?
a) Becoming employee of the month
b) Death of a scholarship sponsor
c) Dropping out of college due to demand of work
d) Lack of textbook
e) Frequent teachers’ absences and tardiness
5. What are alarm reactions? Give one example.
_______________________________________________________________
_______________________________________________________________
_______________________________________________________________

6. Classify the following signs or symptoms of stress into physical or emotional. If the sign
or symptom is physical, put a P on the blanks provided for. If the sign or symptom is
emotional, put an E on the blanks provided for.
a) Loss of appetite ____
b) Resisting going to work ____
c) Clumsiness _____
d) Vomiting _____
e) Feeling always rushed _____
f) Forgetfulness _____
g) Tiredness _____
h) High blood pressure _____
i) Constant waking _____
j) Craving for alcohol _____

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 7. Sharing your plans for reducing or eliminating your own stressor with your own family,
friends or classmates and getting their ideas on how best you can carry out your plan is
an effective strategy in managing stress. Do you agree with this statement? Explain.
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________
_________________________________________________________________

8. Put a check [4] on the blanks if a coping mechanism is healthy. Put a cross [8] on
the blanks if a coping mechanism is unhealthy.
♦ Marijuana ____
♦ Physical activity____
♦ Meditation ____
♦ Liquor drinking _____
♦ Use of drugs _____
♦ Visiting bars more often _____
♦ Visualization _____
♦ Yoga _____
Compare your answers with those in the Answer Key on pages 35–36. If you got the
answers all correct, congratulations! You did a good job! You can now move on to the next
module.
If you answered a question or questions incorrectly, go back to the part(s) of the module
and review it until you get the correct answers. Move on to the next module after finishing your
review.

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 Answer Key

A. Let’s See What You Already Know? (pages 2–3)

1. (d) People who undergo or experience stress are normal people. Stress is a
common occurrence in life. We experience it when there’s an event which
changes our life. Often, we experience stress because of hassles and challenges in
our daily life.
2. I agree with the statement. Can you imagine your life without experiencing stress?
For as long as we live we’ll experience stress, because our lives are characterized
by change. It is this change that creates stress. For example, when you decide to
go to college, this will create a big change in your life. You’ll then experience
stress. If you find out that you can’t study the course you choose, because your
aptitudes do not match the skills requirements of the course, then you’ll
experience stress. If you’re made to speak before your college class for the first
time, then you’ll experience stress.
Also, some of our stresses come from inside our body and mind. In other words,
they are part of ourselves. We have our biological energy cycles or Circadian
rhythms, as biologists call them. These seem to play a role in our experience of
stress. For example, if we study productively from 9:00 p.m.–12:00 midnight,
and somebody requires that you study early in the morning, then you’re going to
experience stress. Furthermore, we have our individual personalities, our values,
systems of beliefs, our likes and dislikes. All these contribute to our experience
with stress. If you value, for example, high college grades and your classmates
don’t, then you’re torn between going with your friends and regular study of
lessons, assignments and homework. This situation is going to cause stress to
you.
Thus, stress will always be with us. It is the spice of our lives. The absence of
stress means death.
3. (d) Passing a short quiz is not likely to cause stress. It isn’t strong enough to
produce stress.
4. (a) Lack of support group belongs to the classification of personal stressor
rather than job/career stressor.
5. Increased heart rate occurs because the nervous system has released chemicals
that give us strength. Fatty tissues throughout the body release energy, which in
the past is stored as fat. The liver releases blood sugars and the brain commands
the release of hormones that block pain.
6. (d) Job satisfaction is not at all a sign or indicator of stress overload. It is a sign
of happiness with what has been done.
7. I agree with the statement. By talking to a good friend, asking and listening to
what he/she has to say reduces the stress created by a forthcoming examination in
Chemistry, for instance. A good friend who really cares can help by pointing out
that I’m not the only one having difficulty with Chemistry. And this is to be
expected. He can provide the advice that I need. This will help calm me down.
8. (b) It is a form of stress avoidance. Use of drugs simply postpones the stress. It
does not reduce or do away with it. It isn’t a sound coping mechanism.

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 9. No, alcohol is not a healthy coping mechanism. Alcohol doesn’t really help me
cope. It creates more problems than it solves. By taking alcohol I try to avoid the
stress and forget about it in the meantime. I simply postpone it!
10. (True) If I feel victimized or powerless, then I feel helpless and hopeless. It is
total surrender to a ‘stressor’. Stress must have been so strong. There could have
been many and different sources of stress affecting me at the same time.

B. What Have You Learned? (pages 32–33)

1. Stress is a nonspecific response of the body to a demand. It is the absence of
balance between demands (from inside and outside sources) and our perceived
abilities to meet such demands. Stress is unavoidable in our lives. Sources of
stress can be personal, environmental or job/career-related.
2. Stress can’t be avoided. Even if how simple our lives could be, there will always
be stress, whether positive (pleasant) or negative (unpleasant). This is because of
the demands, which can come from ourselves or from outside sources such as
our job/career, our schooling or our membership in informal groups or
associations. The environment can also become a source of stress. When our
perceived capacities don’t meet these demands, then our bodies feel some form
of discomfort, which we call stress.
3. (d) is the correct answer. It is an example of unpleasant stress. The other four
answers: a, b, c and e are all pleasant stresses or eustressors.
4. (a) is the correct answer. It is an example of a pleasant stress. The other four b,
c, d and e are all distressors.
5. Alarm reactions are immediate responses of the body to a stressor. These
reactions prepare the body to resist the stressor or to adapt to the changes. One
example of an alarm reaction is sweating.
6. a. (E) (emotional symptom)
b. (E)
c. (P)
d (P)
e. (E)
f. (E)
g. (P)
h. (P)
i. (P)
j. (E)
7. (Yes) I agree with the statement. Sharing your plan with your mother and father
or brothers and sisters, with friends or classmates is an effective strategy to
reduce or eliminate a stressor. Consultation with them makes you stronger with
the knowledge that you have a support group who’ll come to help you should
you need it. Sharing gives your family or friends the opportunity to give you
pieces of good advice as to what to do to carry out successfully your proposed
actions.

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 8. Marijuana (8)
Physical activity (4)
Meditation (4)
Liquor drinking (8)
Use of drugs (8)
Visiting bars more often (8)
Visualization (4)
Yoga (4)

References

Geber, S. Z. How to Manage Stress for Success. New York: AMACOM, Inc., 1996.
Goliszek, A. Breaking the Stress Habit. Winston-Salem, N.C.: Caroline Press, 1987.
Markham, U. Managing Stress: The Stress Survival Guide for Today. Rockport, Mass.:
Element, 1995
Selye, H. The Stress of Life. New York: McGran Hill, 1976.

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