PERSONAL

DEVELOPMENT
MS. GENESIS N. DE CASTRO
 TOPIC FOR THIS
WEEK’S SESSION
1 STRESS

2 STRESS MANAGEMENT

3 STRESS RESPONSE

4 KEEP STRESS UNDER CONTROL

STRESS
What is stress and how does
it affect you?

SESSION 4
STRESS MANAGEMENT
“…emotional factor that causes bodily or
mental tension.”
A practical way of defining stress is the feeling one gets from
prolonged, pent-up emotions. If the emotions you experience
are pleasant and desirable – joy, elation, ecstasy, delight –
you usually feel free to let them show. They are not
suppressed. Therefore; positive emotions do not usually
cause stress. Negative emotions, on the other hand, are
more often held inside. They are hidden.
You suffer quietly and you experience stress.
Do not confuse positive situations with positive emotions
 CAUSES AND EFFECT OF STRESS
Here are some words that describe the emotions
associated (as cause and effect) with stress.

Anxiety Tension
Pressure Anger
Misery Panic
Strain Dejection
Desperation
 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.”
 EVERYDAY FRUSTRATIONS CAUSE STRESS BUILD-UP

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.
PROBLEMS IN OUR PERSONAL LIFE CAN BE DEVASTATING

Managing your personal finances can be another stressful

experience. This can be a problem no matter what your
income level, but it is especially difficult if you must support a
family and do not earn enough to live comfortably. Unpaid
bills, unwise use of credit, and budget limitations can make
life difficult.
A COMMON CAUSE OF STRESS IS DEALING WITH LIFE’S
TRANSITIONS

This is especially true when a person must cope with too

many transitions all at once. For example, Ellen has just
completed a program in fashion merchandising. She is eager
to get started on her new job. Her mother is ill and requires
care. Her father died a few months ago. Ellen’s new job
requires that she relocate to a town 100 miles from home.
The move, a new career, and a change in family
relationships may cause excessive stress for her. Too many
changes have arrived at the same time.
ACTIVITY #1 WEEK 2
WHAT CAUSES YOU TO
LOOSE 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. Write this in your journal notebook.
ACTIVITY #1 WEEK 2
WHAT CAUSES YOU TO
LOOSE YOUR COOL?
______ physical education class
______ being late
______ math class
______ too much homework
______ English class
______ speaking in public
______ other class
______ babysitting
______ boredom
______ arguments with friends
______ rude people
______ restrictions at home
______ no money
______ chores
______ no transportation
______ lack of sleep
______ playing on a sports team
______ no date for a dance
______ not being included in a sports team
______ pimples
______ losing something valuable
ACTIVITY #1 WEEK 2
WHAT CAUSES YOU TO
LOOSE YOUR COOL?
______ interruptions while busy
______ getting an injection
______ parents fighting
______ arguments with parents
______ getting detention
______ fight with boyfriend/girlfriend
______ your job
______ losing
______ taking tests
______ careless drivers
______ video games
______ slow drivers
______ using a computer
______ loud people
______ closed-in spaces
______ baby crying
______ commercials
______ disrespectful children
______ a friend betrays you
ACTIVITY #1 WEEK 2
WHAT CAUSES YOU TO
LOOSE YOUR COOL?
For the blank spaces, you can write everything that brings you stress.
______
______
______
______
______
______
ACTIVITY #2 WEEK 2
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.
Physical Physical Physical
______ headaches ______ nausea ______ cold hands or feet
______ stomach aches ______ indigestion ______ excessive sweating
______ dizziness ______ excessive sleeping ______ chest pains
______ back pain ______ overeating ______ high blood pressure
______ neck stiffness ______ loss of appetite ______ rapid or difficult
______ ulcer sores on mouth ______ inability to sleep breathing
______ jaw pains ______ skin problems
______ weight loss ______ constant fatigue
______ weight gain
______ twitches (eyelids, face)
ACTIVITY #2 WEEK 2
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.

Emotional
Emotional
______ thoughts of suicide
______ mood changes
______ depression
______ lack of concentration
______ confusion
______ nightmares
______ feelings of helplessness
______ panic attacks
______ restlessness
______ anxiety
______ racing thoughts
______ anger
______ aggressiveness
______ irritability
______ crying
ACTIVITY #2 WEEK 2
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.

Behavioral
Behavioral
______ compulsive dieting
______ smoking
______ hair chewing
______ nail biting
______ nervous laughter
______ tapping
______ pacing
______ pulling hair
______ lateness
______ grinding hair
______ putting things off
______ use of alcohol
______ not caring about physical appearance
______ use of medication
______ compulsive overeating
QUIZ #1 WEEK 2
MY STRESS SIGNALS
Write about your stress signals in your journal notebook. Answer the following questions:

1. How do you know that you are stressed?

2. What stress signals do you have that your friends 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?

STRESS RESPONSE
SESSION 5
 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 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.
KEEP STRESS UNDER
CONTROL
 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.
KEEP STRESS UNDER CONTROL
Understand the Causes of Stress

Analyze your Stress Factors and

Write Them Down

Deal with the Stressors

Learn to Work under Pressure or

Unusual Conditions
ACTIVITY #3 WEEK 2
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 choose 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.
FORMAT FOR SURVIVAL KIT
Copy this in your Journal Notebook and write here your survival kit.

Name Here Name Here Name Here

WHY? WHY? WHY?
GIVE SAMPLE GIVE SAMPLE GIVE SAMPLE
SITUATIONS SITUATIONS SITUATIONS
QUIZ #2 WEEK 2 KEEPING STRESS UNDER
CONTROL
Write this in your journal notebook. Answer the following questions:

1. Discuss that understanding stress and its sources during adolescence

may help in identifying ways to cope and have a healthful life.

(Give sample situations)

2. Identify sources of your stress and illustrate the effect of stress on your
system.
OUTPUT
MAKING
DAY
SESSION 6
 Activity: COPING WITH STRESS
BINGO

Copy the bingo format card in a clean sheet of paper.

Fill the boxes with your ways of coping stress.

After doing so, observe your self during the weekends

if you are doing the things you have write in your bingo

card.
B I N G O