NOTRE DAME OF JARO, INC.

Msgr. Lino Gonzaga St. Jaro, Leyte

NAME:_________________________________________YR&SEC: ______________________________
DATE:_________

MODULE IN PE& HEALTH 11

INTRODUCTIO
N:
Stress is a fact of life, wherever you are and whatever you are doing. You cannot avoid stress, but you can
learn to manage it so it doesn’t manage you. Changes in our lives—such as going to college, getting
married, changing jobs, or illness—are frequent sources of stress. Keep in mind that changes that cause
stress can also benefit you. Moving away from home to attend college, for example, creates personal-
development opportunities—new challenges, friends, and living arrangements. That is why it’s important
to know yourself and carefully consider the causes of stress. Learning to do this takes time, and although
you cannot avoid stress, the good news is that you can minimize the harmful effects of stress, such as
depression or hypertension. The key is to develop an awareness of how you interpret, and react to,
circumstances. This awareness will help you develop coping techniques for managing stress. For example,
as an Army platoon leader, managing stress will require techniques that include an awareness of yourself
and your Soldiers. As you will see, the stress you encounter as a student differs in intensity from what you
may experience in the Army, particularly while deployed or in combat. The principles and techniques you
use to manage stress are similar, however, as reported by this second lieutenant after returning from the
war in Afghanistan:

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 MODULE AEROBIC AND MUSCLE- AND-BONES STRENGTHENING
EXERACISES
TITTLE:

LESSON

4 STRESS
MANAGEMENT
OBJECTIVE:
DEFINE STRESS MANAGEMENT
IDENTIFY THE CAUSES AND EFFECT OF STRESS
RECOGNIZE THE ROLE OF PHYSICAL ACTIVITY
ASSESSMENT IN MANAGING ONE’S STRESS.

You may first consider doing some activities that will brighten you up while
expressing your knowledge about stress management as an important component of
one’s personality.

ARE YOU READY?

How do you feel right now?
Do you feel anxious because of this pandemic?
What did you do to relieved yourself from boredom, anxiety
and stress that the pandemic brought to you?
 DEFINING STRESS is 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. The reaction is based on your
perception of an event or situation. If you view a situation negatively, you will
likely feel distressed—overwhelmed, oppressed, or out of control. Distress is
the more familiar form of stress. The other form, eustress, results from a
“positive” view of an event or situation, which is why it is also called “good
stress.” Eustress helps you rise to a challenge and can be an antidote to
boredom because it engages focused energy. That energy can easily turn to
distress, however, if something causes you to view the situation as
unmanageable or out of control. Many people regard public speaking or
airplane flights as very stressful—causing physical reactions such as an
increased heart rate and a loss of appetite—while others look forward to the event. It’s often a question of
perception: A positive stressor for one person can be a negative stressor for another.

CAUSES OF STRESS

The most frequent reasons for “stressing out” fall into three main categories:

1. The unsettling effects of change

2. The feeling that an outside force is challenging or threatening you

3. The feeling that you have lost personal control. Life events such as marriage, changing jobs, divorce, or the
death of a relative or friend are the most common causes of stress. Although life-threatening events are less
common, they can be the most physiologically and psychologically acute. They are usually associated with
public service career fields in which people experience intense stress levels because of imminent danger and a
high degree of uncertainty—police officer, fire and rescue worker, emergency relief worker, and the military.
You may not plan to enter a high-stress career, but as a college student, you may find that the demands of
college life can create stressful situations. The National Institute of Mental Health (NIMH) notes some of the
more common stressors for college students:

• Increased academic demands

• Being on your own in a new environment

• Changes in family relations

• Financial responsibilities

• Changes in your social life

• Exposure to new people, ideas, and temptations

• Awareness of your sexual identity and orientation

• Preparing for life after graduation.

There are many practical ways to successfully manage stress

1. Avoid Caffeine, Alcohol, and Nicotine.
Avoid, or at least reduce, your consumption of nicotine
and any drinks containing caffeine and alcohol. Caffeine
and nicotine are stimulants and so will increase your level
of stress rather than reduce it.

Alcohol is a depressant when taken in large quantities, but

acts as a stimulant in smaller quantities. Therefore using
alcohol as a way to alleviate stress is not ultimately helpful.
Swap caffeinated and alcoholic drinks for water, herbal teas, or
diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with
stress.

You should also aim to avoid or reduce your intake of refined sugars - they are contained in many
manufactured foods (even in savoury foods such as salad dressings and bread) and can cause energy crashes
which may lead you to feel tired and irritable. In general, try to eat a healthy, well-balanced and nutritious diet.

3. Get More Sleep

A lack of sleep is a significant cause of stress. Unfortunately
though, stress also interrupts our sleep as thoughts keep whirling
through our heads, stopping us from relaxing enough to fall asleep.
Rather than relying on medication, your aim should be to maximise your
relaxation before going to sleep.  Make sure that your bedroom is a tranquil
oasis with no reminders of the things that cause you stress.  Avoid caffeine during the evening, as well as
excessive alcohol if you know that this leads to disturbed sleep. Stop doing any mentally demanding work
several hours before going to bed so that you give your brain time to calm down. Try taking a warm bath or
reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget
about the things that worry you.

You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a
predictable bedtime routine.

4. Try Relaxation Techniques

Each day, try to relax with a stress reduction
technique.  There are many tried and tested
ways to reduce stress so try a few and see what
works best for you.
For example, try self-hypnosis which is very easy and
can be done anywhere, even at your desk or in the car. One very simple technique is to focus on a word or
phrase that has a positive meaning to you. Words such as "calm" "love" and "peace" work well, or you could
think of a self-affirming mantra such as “I deserve calm in my life” or “Grant me serenity”.  Focus on your
chosen word or phrase; if you find your mind has wandered or you become aware of intrusive thoughts entering
your mind, simply disregard them and return your focus to the chosen word or phrase. If you find yourself
becoming tense again later, simply silently repeat your word or phrase.

Don't worry if you find it difficult to relax at first. Relaxation is a skill that needs to be learned and will improve
with practice.

ACTIVITY
Dive your thoughts for the following questions below.
 1. Define stress and list some of the symptoms.

2. Explain what causes stress and list some of the ways to deal
with it.
As a grade 11 student how will you impart the role of physical activity in managing ones
stress.

Very good! You are successful in answering the first part of

your module; continue learning in order to obtain your goal. But
as of now we will continue the part 2 of your module next
week.

If there are question with regards to this module you can call
me or send message to this number 09127863145 or in
Facebook account Mark Jay Lego.

Thank you and have a nice day ahead.

PREPARED BY:

MR. MARK JAY S. LEGO

TEACHER

NAME& SIGNATURE OF THE PARENT/ GUARDIAN