2020 Supplemental Self-Guided SEES Modules 1 - 4

Module I on PFA: Validating and Normalizing Feelings

By the end of the session, you should be able to;

• Identify feelings/reactions related to the pandemic/any form of disaster •

Accept that all feelings and reactions are normal and valid.

Introduction

How are you feeling today? You are now on page 1 of a set of pages that will contain modules
to help you talk about your experiences during the months of lockdown due to the pandemic or
maybe due to another disaster. I am sure you are eager to participate because there are many
things to talk about. There will be a total of 4 modules for you to answer in order to complete
this task.

You will be doing a lot of activities, and you will also learn from the readings and infographics
provided in this booklet. The aim of these activities is to help you feel better as you are
provided with ways to react to all the disruptions caused by the pandemic or the disaster. After
you are done answering all the 4 modules, you will need to submit these back to me so that I
can give you feedback on your answers. Let’s begin.

Look at the lines below. You are going to write a letter.

Pause and Think. Then write, My Dear Friend.

Using the lines on the next page, write to a friend about the following:

During the months of lockdown, what were the 5 routines or reactions you did at home?
An example would be; “I slept most of the time.” Or, “I watch television/GMA7/AbsCbn.” Others
may say,” Nothing. I help in the household chores.” Number them from 1-5, and write them
down on the front part of your letter.

On the back page of your letter, write to your friend about your feelings towards your
reactions or routines. An example of feeling would be; “I felt bored.” Or, “I felt afraid.” Others
may say, “I experienced anxiety.” You can repeat your feelings, but, you may not repeat the
routines or reactions. You can explain why you felt that way or why you reacted that way. You
do not need to write a long letter. A short one will do.

My Dear Friend,

1. During these pandemic I have learned to cook simple dishes.

2. Help my Mom in simple house chores.
3. Take turn with my Mom in taking care of my younger brother.
4. I was tasked to bath my brother every day.
5. We also take time to take care of our newly planted house plants.

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 During the onset of the COVID19 pandemic I felt some reactions new to me, like the feeling of
being isolated from my family since I have experienced myself being quarantined for 14 days and
this was after the NSPC contest I have attended in Tuguegarao last March of this year, it is part
of the health protocol imposed by our government since we came from the place with high
COVID cases during that time. I felt misfortunes came to me in series because of what we
experienced in our travel, the fear if we can come home before the airport will stop its flying
operations at that moment because the government then released a memorandum to have the
airport close 48hrs after the memo was relased publicly and that was the day after our supposed
flight back home, but due to the influx of the passengers many flights were cancelled earlier
than the scheduled. But because of that unfortunate instances that I experienced it made me
strengthen my spiritual faith that this all shall pass and we can surpass this trials. Today as I
reflected my pandemic experiences I now value more the people that surrounds me, the people
who tirelessly attended to my daily needs and that is my family. I have also learned that there is
no safer place in this time of pandemic but in our very own home.

_____________________________________________________________________

Once are finished writing, I would like you to read the information entitled Common Reactions
of Students to Stressful Events. Compare your feelings to the feelings written inside the box.
Are there commonalities? Were there feelings that you also felt but that you were not able to
mention in your letter?
Common Reactions of Students to Stressful Events

• feel a strong responsibility to the family.

• feel anxious brought about by uncertainty of the future.
• feel intense or prolonged grief for not being able to wake.
• may become self-absorbed and feel self-pity.
• may experience changes in their relationships with other people.
• may also start taking risks, engage in self-destructive behavior, have avoidant
behavior, and become aggressive.
• may experience major shifts in their view of the world accompanied by a sense of
hopelessness about the present and the future.
• may become defiant of authorities and parents while they start relying on peers for
socializing through social media.
• may feel guilty and anxious having been separated from their loved ones due to
lockdown.

I want you to know that all your feelings, all your reactions for the past days are valid. To
validate is to affirm that these feeling/s are happening. I want you to say to yourself, “ it is okay
that I felt this way. It is okay to not be okay’. I want you to know that all your emotions are real

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The 2020 O/SG PFA Modules Supplemental to the SEES Manual
and true. And that all of those, they are normal feelings. They are normal because other
people may also share the same feeling/s but the intensity of feelings is uniquely yours. Tell
yourself, “all these are normal feelings. Normal lang ang pakiramdam ko”.

Analysis

What are the common feeling/s to the usual routines of your everyday life? What are your
shared human experiences of Covid-19 or of the disaster that hit your town? Are they similar?
Are they dissimilar? Now that you have recognized your common humanity, you feel a sigh of
relief from knowing that you were not alone. You can empathize with each other. You accept
each other. These are all normal feelings to stressful situations..If you wish, you can take a
photo of the letter and share it with your friend. I hope this empowers you to go on living.

Please read the handout entitled: When Terrible Things Happen. I am certain it will help you
learn more about how you can help yourself.

Module I Handout: When Terrible Things Happen

Immediate Reactions

There are a wide variety of positive and negative reactions that students can experience during and immediately
after crisis situations. These Include:
Domain Negative Responses Positve Responses

Cognitive Confusion, worry, self-blame Determination courage, optimism, faith

Emotional Shock, sorry, grief, sadness, fear, anger, Feeling involved, challenged, mobilized
numb, irritability, guilt, and shame
Social Fights with others or does not speak Seeks out others who can help them, helps others
with others in need
Physiological Tired, headache, muscle tension, Alertness, readiness to respond, increased energy
stomachache, difficulty sleeping, fast
heart beat

Common negative reactions that may continue include:

Intrusive reactions
• Distressing thoughts or images of the event while awake or dreaming
• Upsetting emotional or physical reactions to reminders of the experience
• Feeling like the experience is happening all over again (“flashback”)
• Avoid talking, thinking, and having feelings about the traumatic event
• Avoid reminders of the event (places and people connected to what happened)
• Restricted emotions; feeling numb

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 • Feelings of detachment and estrangement from others; social withdrawal
• Loss of interest in usually pleasurable activities

Physical arousal reactions

• Constantly being “on the lookout” for danger, startling easily, or being jumpy
• Irritability or outbursts of anger, feeling “on edge”
• Difficulty falling or staying asleep, problems concentrating or paying attention

Reactions to trauma and loss reminders

• Reactions to places, people, sights, sounds, smells, and feelings that are reminders of the disaster
• Reminders can bring on distressing mental images, thoughts, and emotional/physical reactions
• Common examples include: sudden loud noises, sirens, locations where the disaster occurred,
seeing people with disabilities, funerals, anniversaries of the disaster, and television/radio news
about the disaster

Positive changes in priorities, worldview, and expectations

• Enhanced appreciation that family and friends are precious and important
• Meeting the challenge of addressing difficulties (by taking positive action steps, changing the focus
of thoughts, using humor, acceptance)
• Shifting expectations about what to expect from day to day and about what is considered a “good
day”
• Shifting priorities to focus more on quality time with family or friends
• Increased commitment to self, family, friends, and spiritual/religious faith

When a Loved One Dies, Common Reactions Include:

• Feeling confused, numb, disbelief, bewildered, or lost
• Feeling angry at the person who died or at people considered responsible for the death
• Strong physical reactions such as nausea, fatigue, shakiness, and muscle weakness
• Feeling guilty for still being alive
• Intense emotions such as extreme sadness, anger, or fear
• Increased risk for physical illness and injury
• Decreased productivity or difficulties making decisions
• Having thoughts about the person who died even when you don’t want to
• Longing, missing, and wanting to search for the person who died
• Children and adolescents are particularly likely to worry that they or a parent might die
• Children and adolescents may become anxious when separated from caregivers or other loved ones
What Helps

• Talking to another person for support or spending time with others

• Engaging in positive distracting activities (sports, hobbies, reading)
• Getting adequate rest and eating healthy meals
• Trying to maintain a normal schedule
• Scheduling pleasant activities
• Taking breaks
• Reminiscing about a loved one who has died

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The 2020 O/SG PFA Modules Supplemental to the SEES Manual
 • Focusing on something practical that you can do right now to manage the situation better
• Using relaxation methods (breathing exercises, meditation, calming self-talk, music)
• Participating in a support group
• Exercising in moderation
• Keeping a journal
• Seeking counseling What Doesn’t Help

• Using alcohol or drugs to cope

• Extreme withdrawal from family or friends
• Overeating or failing to eat
• Withdrawing from pleasant activities
• Working too much
• Violence or conflict
• Doing risky things (driving recklessly, substance abuse, not taking adequate precautions)
• Extreme avoidance of thinking or talking about the event or a death of a loved one
• Not taking care of yourself
• Excessive TV or computer games
• Blaming others Source: Brymer et al., 2012

ABSTRACTION/REFLECTION

Now that you knew that what you were feeling or how you were reacting was similar to the one
on the list, how do you feel now about yourself? Always remember that your reactions to the
stressful situation are normal at the moment or until about three months. Most young people
will react in the same manner. You are not being crazy when you have those feelings. Also,
the next time you feel that way, try to take ten deep breaths. Slowly. And then try to do letter
writing and send the letter to your close friends. This will help you calm down. Can we try to do
that together? Count 1-10 as you breathe in and out.

APPLICATION

Today you learned that our reactions to the stressful events of Pandemic or any other form of
disaster were normal and valid. How does this new learning that my reactions and feelings
toward Covid-19/disaster were normal after all help me?

Today that I’ve learned that what I felt is just a normal reaction, it validated that
the emotions I felt is real. This learning will help me to become more stable and less
paranoid in my future dealings with “problems”.

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The 2020 O/SG PFA Modules Supplemental to the SEES Manual
How can you apply this learning to your life especially after experiencing such a pandemic?

Through this learnings I learned to value more my family and quality time with
them is more important. To be more responsible big brother to my younger sibling is
also a top priority. More importantly to have a much more deeper faith with GOD and to
constantly pray and ask for guidance every day.

Closure

Read your letter again. Compare how you feel now that you know that those feelings were normal and
valid? Say to yourself: my feelings are valid. My reactions are normal. My feelings and reactions are
valid and normal.

________________________________________________________________________________

you

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The 2020 O/SG PFA Modules Supplemental to the SEES Manual