STRESS MANAGEMENT

2ND SLIDE
So what exactly is stress? Picture this, pag gising mo ng umaga kinukulet kana
ng kapatid mo. Tapos sabi ng nanay mo mag saing kna, tapos sabi g ttay mo mag
igib kana at paliguan mga alga niyo. Tapos mababasa mo sa group chat nyo
kailangan ng mag pasa ng module pero ni isa hindi mo pa nagawa tapos mag
tetext barkada mo na nang aasar sayo. Tapos dumating pinsan mo nangungulet
sayo. Mamaya anjan na din pato aso nyo tinatahulan ka dahil gusto maki pag
laro sayo. Tapos mamaya mababalitan mo pa na na covid ang isa sa mga kakilala
mo. Ang dami dami daming gagawain. Ang dadmi daming nangyayari. Hindi mo
na alam kung kaya mo. You’re not sure if you’ll be able to handle it all! Yan ang
stress. 

3RD SLIDE

So you are feeling STRESSED OUT! Stress is something you feel when you have.

- A lot of things going on at once.

- -an important decision to make

- -an unexpected change in your life

- A big event coming up

- Or something really dangerous or terrifying will happen to you

Stress is something that everyone experiences! Lahat tayo, mapa bata man,
matanda man. Studyante or teacher man. Mapa president man tayo o
ordinaryong tao. Feeling some amount of stress is normal.

Minsan ang stress ay hindi masama. Minsan little stress can even be helpful. It
can help you motivated diba? Isang way ito para ma motivate ka to reach your
goal. Pero pag itong stress mo ay lumaki ng lumaki ng lumaki katulad ko. Ayan.
Magiging problema na natin ito.

Ano ba ang mga common na nagiging stress ninyo? Pwede kayong mag
comment sa baba para malaman natin. Pwedeng grades, bullying, not being
very popular, relationships. It is very important to know your stressors so that
you can come up with helpful ways of coping.

4th SLIDE

Low energy.

Headaches.

Upset stomach, including diarrhea, constipation, and nausea.

Aches, pains, and tense muscles.

Chest pain and rapid heartbeat.

Insomnia.

Frequent colds and infections.

So how do you know that you are feeling stressed? Mag kakaiba tayo ng
experience pag tayo ay na stress. It changes our body, mind, feelings and
behaviors. Diba? Pwedeng sumakit ang iyong ulo, nahihirapan huminga, nag
papawis, o kaya sobrang tinatamad ka gumalaw. Gusto mo nasa kama lang. if
these changes go on for too long, they can start to harm your body and make
you feel sick! Pwede kang maging makakalimutin o disorganized. At
mahihirapan kang mag concentrate sa mga dapat mong gawin. Mas lalo kang
kakabahan, hindi na alam ang gagawin, hindi na alam ang uunahain, mag iisip
kna ng negative thoughts. You might feel discouraged and may think about just
giving up! Pero huwag mag alala. Dahil andito kami, andito ang mga mahal mo
sa buhay. Andito ang mga kaibigan mo. So what are are some helpful ways of
coping with stress?

5TH SLIDES

Sobrang daming pwedeng makatulong sa atin kung pano tayo mag cope-up sa
stress. Mahilig mag acronym ang heads natin. So nag isip talaga ako ano kayang
magandang acronym to help us cope with stress?
Here are 4 ways to cope with stress. 
L – Listen and talk
E – Exercise and Play
A – Art Therapy
D – Dancing,Singing/Music

6TH SLIDES

Studies have shown that simply talking about our problems and sharing our
negative emotions with someone we trust can be profoundly healing—reducing
stress, strengthening our immune system, and reducing physical and emotional
distress.

7TH SLIDES

There are many ways to talk and listen to someone.

1. Talk to someone- talk to a friend or an adult. It can be easy to just shut down
and push people away when your stressed out but this is not helpful. Go talk to
the people around you. Sa mga kaibigan mo. Sa mga magulang mo. Kay ate at
kuya. Sa teachers nyo. They will be there for you. And if ever man na hindi parin
kayo okay ask your parents or si teacher. Ask if you are able to speak with
someone – like a counselor. In that way they will help you how to cope with
your stress. Diba? Everytime we talk to someone about our problems its like
magic. Pag nasaktan tayo, pag my problema tayo, nakaka gaan pag sinasabi
natin sa iba, sa kaibigan natin,  sa family natin. Kahit nga hindi problems. Kahit
mga achievements natin mga nagagawa natin ang sarap I kwento. “mama,
nakapag drawing ako ng dinosaur”, mama, tinulungan ko si papa mag luto” ate
alam mo ba yung crush ko nag like sa post ko? 
Ma’am, natapos ko na yung module ko. Mahirap pero ma’am kinaya ko. Ang
saya. Minsan tayo din mismo kailangan din natin ng taong makikinig satin. Yung
hindi natin kailangang may I advice or my sagot sya sayo kundi gusto mo lang I
share ang gusto mong sabihin at gusto mo lang ng my making sayo. Listening is
a very great skill. Marami kang matutulungan sa pakikinig.
8TH SLIDES

2. Use positive  self-talk- challenge your negative raising thoughts in your head
by using positive self-talk to encourage yourself! The next time you’re feeling
stressed out, pwede kayong pumunta sa harap ng salamin. Don’t mind others.
tell yourself things such as…
 I know  I can do it!
 I am strong snough to deal with this situation
 Kaya ko to. Ako pa. matatapos din to.
 Aja!
Telling this to yourself will make you stronger. Mas tatapang kayo lalo. At
maniniwala kayo lalo sa sarili niyo na kaya nyo yan.

9TH SLIDES

AT nandyan lagi ang mga magulang nahandang gumabay patungo sa maliwanag

na pagtahak sa iyong goal at paghanap nag mga solutions sa kung anu man
nkasstress sayo. Ang mga magulang niyo ay sila ang lagging handing makinig at
laging nagsasabing makakaya mo yan. Maging open sa mga magulang dahil sila
ang best of friends na laging handing makinig.
10TH SLIDES

Exercise increases your overall health and your sense of well-being, which puts
more pep in your step every day. 

Mindfulness-based stress reduction (MBSR) MBSR training has become a

recognized way to help people learn to avoid distractions and increase
their attention on the task in front of them.

11TH SLIDES
1. Focus on the things you can control-Sometimes you don’t have much
control over the things that happen in your life. There are things that just
have to happen, and you’ll need to figure out the best wat to deal with it.
Kaya natin ito by focusing sa mga bagay bagay na kaya nating I control in
each stressful situation. Like Pandemic. Kahit anong iwas natin dumating at
dumating parin ito dito sa Isabela o sa ating bayan pero we need to figure
out the best way para solusyonan ito.  So focus tayo sa pag stay home, pag
face mask at pag huhugas. Ano pa? For example ayan na. parating na ang
modules mo tapos may kasama pang mga summative test. You can do
something to help yourself feel better prepared and less stressed out. 
 you can study. Mag-aral at mag review. 
  Ask questions sa teachers mo. Walanag mawawala pag nag ask ka ng
question.
 -ask for help. Sa mga magulang mo, or sa mga kapatid mo, or sa
classmates mo. Ask help hindi para sabihin ang sagot ha?

12TH SLIDES
2. MANAGE YOUR TIME-pano mo na I manage ang time? sometimes you might
just have a lot going on with your schedule. 
Baka busy ka sa school mo, sa sports mo, sa hobby mo, mag basa ng wattpad,
mag ML, o sa mga Gawain bahay or other activities na ginagawa mo. Ligthen
your load by cutting out the things that make you feel overwhelmed. Subukang
huwag pag sabay sabayin ang mga kailangang gawin. Schedule time to just kick
back and relax. Pero at the same time huwag puro relax at baka makalimutan
ang mga kailangan gawin kaya nag mamadali kna at hnd mo na alam ang
uunahain mo. Ayusin mo yung time mo. Ngaung pandemic nawala kasi ang daily
routine natin. Dati pag gising mag ready na going to school tapos bahay na at
gagawin ang mga dapat gawin. Ngaun nasa loob nalang ng bahay ang mga bata.
They need to estbablish a new daily routine and mange their time.

13TH SLIDES
3. TAKE CARE OF YOUR BODY- jan na papasok ang exercise. Stress can be really
bad for your health. Make smart decisions for your body. 
You may also feel better about your appearance and yourself when you exercise
regularly, which can boost your confidence and improve your self-esteem.
-exercise. Exercising or being active is another great way to cope with stress.
Hindi lang sya maganda para sa ating pangangatawan but at the same time it
can improve your mood. It will lighten your body and mind. Everyone benefits
from exercise, regardless of kung bata man tayo o matanda na. babae man o
lalake. 
PHYSICAL EXERCISE- magiging healthy ka lalo. O kaya naman you Need an
emotional lift? Or need to blow off some steam after a stressful day? Simple
exercise can help. Physical activity stimulates various brain chemicals that may
leave you feeling happier, more relaxed and less anxious.
-get enough sleep each night- be sure na nakakatulog kayo ng maayos at sa
tamang oras pag gabi. 
-eat healthy foods in each meal- breakfast. Very important ang breakfast.
Ngaung pandemic dapat talaga we stay healthy and boost our immune system
kaya we need to eat gulay lalo na nasa bahay kubo. Yung talagang bahay kubo
ha? Hindi yung bahay Kubo ni Julia bareto na Kalabasa at tuyo. Hehehe.
-BREATHING EXERCISE-BREATHING EXERCISE HELP THE PERSON TO SLOW
DOWN, CONTROL HIS/HER BREATHING AND GET ENOUH OXYGEN TO HELP
HIS/HER BODY RELAX. 

15TH SLIDES
While art therapy is its own field, you can also use self-directed art to express
your creative side, reduce stress, and get in touch with your feelings. Most of us
understood the power of art instinctively as kids: Virtually all children know the
joys of sculpting something with play-dough, painting something with fingers, or
drawing with crayons and other materials
Painting
Finger painting
Doodling
Scribbling
Sculpting
Drawing
Using molding clay
Carving
Making pottery
Making cards
Using textiles
Making collages

Acts as a form of self-care: Sometimes, with all of life’s responsibilities, we

forget that we need and deserve downtime and self-care. Taking even a few
minutes on a regular basis to devote to a hobby can give you more of what you
need in this area. With art, you have the additional benefit of being left with
something beautiful (or at least interesting) to show for it.
Helps you tap into a "state of flow": Some psychologists describe flow as
becoming deeply engrossed in an activity. Similar to meditation, flow can
improve performance and lower stress levels. 2 You may experience flow when
you’re practicing an instrument, playing a sport, gardening, writing, painting, or
drawing.
Takes your mind off things: Creating art can take your mind off of whatever is
stressing you, at least for a few minutes. It's difficult to keep ruminating on your
problems when you're focused on creating. If your problems stay with you, you
can incorporate them into your creations. Once you're done, you should have a
clearer head with which to tackle your problems again.

16TH SLIDES
 1 Collect your art materials. Yung mga available sa paligid mo.
2 Cut out the basic shape.
3 Select your nice patterned paper.
4 Cut out and glue the patterned paper.
5 Decorate with any and all pens at your disposal.
6 You are mostly done!

Bookmark is something that you put between the pages of a book. When I was
Elementary and Highschool and I think pati college days ko. Pag sinabing draw
something that represent you. Ang lagi kong ginagaw

17TH SLIDES
Music? Sino ditto ang mga nakikinig ng music everytime na na stress ka? Music
can affect the body in many health-promoting ways, which is the basis for a
growing field known as music therapy. However, you can use music in your daily
life and achieve many stress relief benefits on your own.
 One of the great benefits of music as a stress reliever is that it can be used
while you conduct your regular activities so it really doesn’t take time away
from your busy schedule. Ang kagandahan sa music you can listen anywhere,
pag gising mo, habang nag reread ka sa umaga, habang nag lilinis, yung iba mas
nakak review pag nakikinig ng music. Music provides a wonderful backdrop for
your life and you can find increased enjoyment from what you’re doing while
reducing stress from your day. Nag eenjoy kang making ng music at the same
time na tatanggal pa ang stess mo.

Dancing-Bust your stress with dance. There’s nothing like a vigorous 45-minute

session on the dance floor to loosen up that attitude and feel recharged. There’s
every reason in the world to do it, including taking a short break from the
pandemic.

Singing-When you sing, your body releases endorphins—chemicals that make

you feel happy. Singing is a natural antidepressant. So, the next time you are
feeling down break into your favorite song. Singing also helps in lowering
your stress levels.  Diba? If we are sad ikanta natin yan. Isayaw natin yan. Dito
sa bahay pag umiiyak mga anak ko we sing and dance and it will change their
mood. Halos lahat ata ng Pinoy ay my talent sa pag kanta. Mapa videooke man
yan o sa CR. 

18TH SLIDES
Dancing-ayan. Dance away your stress. Isayaw mo yung stress mo. Nauso nga
ang tiktok at nakaktuwa na maraming kabataan ang lumabas ang talent sa pag
sasayaw dahil sa tiktok. Like any other form of cardio exercise, dancing seems to
have mood-enhancing benefits. Dancing causes your body to release endorphins
— chemicals in the brain that act as natural painkillers — and also improve the
ability to sleep, which in turn reduces stress.
Dancing-ayan. Dance away your stress. Isayaw mo yung stress mo. Nauso nga
ang tiktok at nakaktuwa na maraming kabataan ang lumabas ang talent sa pag
sasayaw dahil sa tiktok. Like any other form of cardio exercise, dancing seems to
have mood-enhancing benefits. Dancing causes your body to release endorphins
— chemicals in the brain that act as natural painkillers — and also improve the
ability to sleep, which in turn reduces stress.

19TH SLIDES
Let’s sing a song together tuloy parin ang awit ng buhay ko. Oh diba tuloy parin
ang buhay natin. Kahit anong mangyari sa ating buhay. So lets move on. 
(PLAY THE SONG AND SING ALL TOGETHER.

20TH SLIDES
LISTEN
EXERCISE
ARTS
DANCING
SINGING
So if you are stress don’t forget this acronym

(Read the remaining slides)