COURSE: Criminal Investigation Course (CIC)

Module 1- General Subjects

Topic : Stress Management

Lesson Plan Number : 1.7

Target Audience : PO1-SPO4

Venue : Multi-Purpose Hall

Training Day Number : 3

Time Allotted : 4 hours

Instructional Method : Lecture Discussion PE

Learning Aids : Multi - media projector, laptop, White board,

Marker and PA System

Participant’s Requirements : Laptop, Notebook and Ball pen

Issue Items : Hand-outs

Instructor Qualification : General Instructor

Specialized Instructor
Master Instructor

Training References : Stress and the General Adaptation

Syndrome; Stress Management; and
Realizing Mental Health: Toward a New
Psychology of Resiliency.

Lesson Goal : This lesson aims to prepare the participants

on how to recognize and identify sources of
stress, and manage stress by taking charge
of the way they deal with their problems with
a goal of balancing life and enhancing
positive experience.

Lesson Objectives

At the end of the lesson, the participants will be able to:

L.O. 1 Discuss Stress and Stress management;

L.O. 2 Identify the causes of stress;
L.O. 3 Identify the effects of stress on our lives; and
L.O. 4 Discuss the strategies in coping with stress.

CIC Lesson 1.7 Page 1 of 10

Presentation Outline:

Subject/Activity No. of Hours Methodology

I. Introduction 5 mins
II. Definition of Stress and Stress
40 mins Lecture/Discussion
Management
III. Causes of Stress 40 mins Lecture/Discussion
Break 10 mins
IV. Effects of Stress 40 mins Lecture/Discussion
V. Strategies in Coping Stress 40 mins Lecture/Discussion
Practical Exercises 50 mins
VI. Summary 5 mins
Total # of Hours 4 Hrs

*TP – Teaching Point

CIC Lesson 1.7 Page 2 of 10

 Lesson Plan 1.7

Lesson Topic- Stress Management

I. INTRODUCTION (5 mins)

A. Prayer before the start of the class.

B. Introduce Instructor to the participants.

1. Name
2. Designation/ present unit assignment/ work experience
3. Educational Background

C. This lesson is intended to Police officers because of the nature of its job
which is to become deeply involved in the lives of those who have either
committed a crime or been the victim of a crime. Spending most of the day
working with people who are experiencing high levels of distress is bound
to affect one’s own emotional state. The unfortunate fact is that police
officers spend an above average amount of time around pain, suffering and
sadness.

D. Background/Motivation

According to the psychologist stress is simply a reaction to a

stimulus that disturbs our physical or mental equilibrium. In other words, it's
an omnipresent part of life. The way human beings react both physically
and mentally to changes, events, and situations in their lives. People
experience stress in different ways and for different reasons.

Police officers generally carry out his sworn duties and

responsibilities with dedication and valor but some stress is too much to
bear and every officer has his or her breaking point. According to the
California Police Department “It won’t probably the bullet that will kill an
officer but the effects of chronic stress in job and in home life”. Dealing with
the stressful situation in a professional and personal level is something we
encounter almost every day. Spending time with our family is the most
important thing to manage stress.

TP 1 (40 min)

II. STRESS AND STRESS MANAGEMENT

A. Definition of Terms
1. Stress- is a positive motivating force which affects the person
throughout their lives. According to the psychologist stress is simply a
reaction to a stimulus that disturbs our physical or mental equilibrium.
In other words, it's an omnipresent part of life. The way human beings
react both physically and mentally to changes, events, and situations in

CIC Lesson 1.7 Page 3 of 10

 their lives. People experience stress in different ways and for different
reasons.
2. Stress Management- refers to the wide spectrum of techniques and
psychotherapies aimed at controlling a person’s level of stress. It is the
proper way of handling great pressure, force and changes which
stabilize the person.

B. Two kinds of Stress

1. Positive Stress- Positive stress is called Eustress. It can help the person
to survive in a demanding situation and give an extra burst of adrenaline
to help you accomplish goals and meet deadlines. Eustress provides
mental alertness, motivation, and efficiency. Eustress can increase self-
esteem.

Positive example of stressor

a. Planning a wedding
b. Having a baby
c. Buying your first home
d. Purchasing your dream car
e. Getting promoted at work
f. Finding your true love
g. Getting in touch with an old friend or lost relative
h. Taking a placement exam
i. Going on vacation
j. Landing your dream job

2. Negative Stress/Distress- Negative stress is usually the outcome of a

poor attitude towards a stressor (being reactive), poor time management
practices, and failing to prioritized one’s activities

Negative example of stressor:

a. Family Problem
b. Death of loved one - significant changes in one's life
c. Rejection
d. Health Problem
e. Danger,
f. Threat,
g. Negative news
h. Money Problem

C. Police Stress
The pressure of law enforcement put the police officers at risk for high
blood pressure, insomnia, increased levels of destructive stress hormones, heart
problems, post-traumatic stress disorder (PSTD) and suicide. The common
sources of Stress that Police Officers encounter are the following:
1. Demanding Superior Officer

CIC Lesson 1.7 Page 4 of 10

 2. Increased responsibility
3. Multi-tasking
4. Meeting deadlines
5. Financial pressures
6. Job changes
7. Media
8. Constant exposure to people suffering distress and pain.
9. Threats to an officer’s safety or health
10. The responsibility of protecting the lives of citizens
11. Having to be in control of emotions even when provoked
12. The inconclusive nature of police work.
13. Not conducive work area.

Instructor’s Note: Ask three students about the stress that they
are experiencing lately and how they manage it. Discuss it in
class. Play video clip

TP 2 (40 mins)
III. CAUSES OF STRESS

A lot of things can cause stress. You may feel stress when you have a
job interview, taking an examination, or stuck in a heavy traffic. These kinds of
short-term stress are normal but long-term/chronic stress is different, it is
caused by stressful situations or events that last over a long period of time,
like problems at work or conflicts in your family. Over-time, chronic stress can
lead to severe health problems. Some personal problems that can cause
stress are as follows:

1. Health-if you have a chronic illness such as heart disease, diabetes, etc.
2. Emotional problems- if you have anger that you can’t express depression,
grief, guilt, or low self-esteem.
3. Relationships-if you are having problems with your relationships or feeling
lack of friends or support in your life.
4. Major life changes-such as dealing with death or loss of a loved one,
losing your job, getting married, or moving to a new place.
5. Family-such as having a child, teen or other family member who is under
stress or taking care of your love one who have an illness.
6. Surroundings-living in an area where overcrowding, crime, pollution, or
noise is a problem can create chronic stress.
7. Social situation- not having enough money to cover your expenses, feeling
lonely, or facing discrimination from your work, gender, type of body, or
sexual orientation may also add stress to your life.
8. Job-being unhappy with your work or finding your job too demanding can
lead to chronic stress.
9. Unemployment-losing your job or not being able to find work can also add
to your stress level.

TP 3 (40 min)

CIC Lesson 1.7 Page 5 of 10

IV. EFFECTS OF STRESS ON OUR BODY

The following are the effects of stress:

A. Emotional symptoms:
1. Becoming easily agitated, frustrated, and moody
2. Feeling overwhelmed, like you are losing control or need to take
control
3. Having difficulty relaxing and quieting your mind
4. Low self-esteem, lonely, worthless, and depressed
5. Avoiding others
6. Mood swings

B. Physical symptoms:
1. Low energy
2. Headaches
3. Upset stomach, including diarrhea, constipation, and nausea
4. Aches, pains, and tense muscles
5. Chest pain and rapid heartbeat
6. Insomnia
7. Frequent colds and infections
8. Loss of sexual desire and/or ability
9. Nervousness and shaking, ringing in the ear, cold or sweaty hands
and feet
10. Dry mouth and difficulty swallowing
11. Clenched jaw and grinding teeth

C. Behavioral symptoms:

1. Poor ability to concentrate

2. Eating more or less
3. Sleeping too much or too little
4. Isolating yourself from others
5. Procrastinating or neglecting responsibilities
6. Using alcohol, cigarettes, or drugs to relax
7. Nervous habits (e.g. nail biting, pacing)
8. Irritability
9. Disruptive eating patterns (overeating or under eating)
10. Harsh treatment of others
11. Compulsive shopping

TP 4 (40 min)
V. STRATEGIES IN COPING STRESS

Managing stress refers to the specific ways of perceiving, interpreting

and acting in the face of stressors that minimize their threats and lessen the
degree of negative arousal evoked.
A. Ways of Releasing Stress

1. Make a self-assessment check/ know your personality.

CIC Lesson 1.7 Page 6 of 10

 The emphasis is on personality as a general predisposition to
respond in particular ways, the over-all approaches to life and the
degree to which they express self-determination, clarity about values,
priorities, personal competence and an ability to have a meaningful
impact in the world all point to the critical role played by personality in
the stress process.

2. Enhancement of Awareness

Increasing the individual understanding of the problems they are

facing can reduce the impact of stress, that is they should know the
type of stressors they will likely encounter in their work and the physical
and emotional effects these stressors may have on them.

3. Balance Life

a. Use of Time
b. Lifestyle
c. Nutrition
d. Supplements
e. Physical Activity
4. Peer counselling/Social Support
a. Communication
b. Assertiveness
c. Interpersonal Relationships

5. Mind Body Techniques

a. Creative Relaxation
b. Relaxed Breathing
c. Progressive Relaxation
d. Creative Worrying
e. Self-talk

6. Unorthodox Therapies

a. Laughter
b. Aromatherapy
c. Regular Cleansing
d. Touch-Massage-Acupressure
e. Color

f. Music

Instructor’s Note: Give 10 mins break and Play an ice breaker after.

B. Effective Stress Management practices

1. Eat three meals a day.

2. Avoid sugar, salt, minimal fat and processed white flour in your diet.

CIC Lesson 1.7 Page 7 of 10

 3. Pursue a regular program of physical exercise on other leisure
activities.
4. Form new friendships and maintain old ones.
5. Get enough sleep each night (six to eight hours).
6. Practice abdominal breathing and relaxation.
7. Schedule time and activities for yourself, by yourself and schedule the
same to spend w/ others socially.
8. Stop smoking.
9. Limit your alcohol and caffeine intake.
10. Pace yourself and allow for an even flow of demands.
11. Identify and accept emotional needs.
12. Recognize early warning signs of stress.
13. Alleviate time and energy to allow for outside interests and stimulation.
14. Take appropriate dietary supplements if needed.
15. Avoid self-medications.
16. Take one thing at a time.
17. Give in once in a while.
18. Talk out your worries.
19. Make yourself available.
20. Learn to accept things you cannot change.

C. The Seven A’s of Dealing with Stressful Situations

1. Awareness
a. Recognizing sources of stress/stressors
b. Perceived threats
c. Physical, Psychological and Behavioral Manifestation

2. Approach
a. Deal or No Deal (Fight or Flight Situation)
b. An attempt/struggle to cope with stress/stressors.

3. Attitude
When attitudes are right, there is no barrier we cannot cross, no dreams
we cannot realize, no goals we cannot achieve and no challenges we
cannot overcome.

4. Adaptability
a. Know your limitations
b. Create alternatives

5. Assertiveness
a. Courage to say “no”
b. Able to express feelings of displeasure
c. Able to give corrective feedbacks
d. Able to give compliments and recognitions directly

6. Acceptance
a. Let us not offer resistance to life, to accept is to triumph over
circumstances.
b. If you cannot change, accept things as they are without remorse.

CIC Lesson 1.7 Page 8 of 10

 7. Almighty
a. Release your life to our Creator, set deeper connection to the
Almighty.
b. Recharge your heart and soul.

Instructor’s Note: Play an inspiring video followed by Practical Exercises.

VI. PRACTICAL EXERCISES: (60 min)

Activity 1:

Get three pieces of short paper and write down the following:
1. The most important person to you
2. Your Profession or Career
3. Goals and Ambition
Fold the three pieces of paper and shake it in a close container.
Pick one piece then put it inside your pocket
Pick another piece then tear it into small pieces
Open the last Paper and Answer this Question.

Are you happy or satisfied to your chosen paper and why?

Discuss this in a Group of five. (You have 45mins. To do it)

Rationale:

This is to allow the students to have a self-realization and to describe what

they feel about the result of this activity.

Activity 2:

Group yourselves into eight

Step 1: Instruct your members to Raise their Right Hand
Step 2: Hold the Right Hand of the person in front of you
Step 3: Hold the Left Hand of any from your group.
Step 4: Try to form a Circle.
(You have 30mins to do it)
Try it again but this time without talking just face gestures.
(You have 30mins to do it)

Which is harder to do? Who among the members become the Team Leader?
What do you feel about the exercises?
(Discuss this within your group mates)

Rationale:

CIC Lesson 1.7 Page 9 of 10

 To know how to deal in a stressful situation and the better approach in
solving a problem.

VII. SUMMARY: (5 mins)

At the end of this lesson the participants were able to, discussed what
is “stress” and “stress management”; identify the causes of stress; identify
the effects of stress on our lives; and discuss the different strategies in
coping with stress.

CIC Lesson 1.7 Page 10 of 10