STRESS EXPLORATION

Name:
Course, Year and Section:
Date:

The goal of this activity is to clarify the sources of stress in your life, and
elucidate the protective factors that may help us counteract the effects of stress
in our life.

Factors that Contribute to Stress

Describe your biggest stressors in each of the following categories and rate them
on a scale of 1-10, where 1 is “a little stressful” and 10 is “extremely stressful

Daily Hassles
Common annoyances or strains of daily life
Examples: traffic, chores, work problems, lack of sleep, homework, limited free time, argument
with partner
1. Lack of sleep Rating: 8
2. Rushed Homework Rating: 10
3. Scolded immediately even after just waking up Rating: 10
4. Argument with my parent’s Rating: 9

Major Life Changes

Important events, both positive and negative, that require significant
adjustment
Examples: birth of a child, separation or divorce, new job, death of a loved one, moving, major
illness/injury
1. When I got dengue Rating: 10
2. When I moved to a new school Rating: 7
3. When my grandmother died Rating: 5
4. When we moved to a rental house because we built a house Rating: 8

Life Circumstance
Permanent or long-term circumstances that make life more difficult.
Examples: poverty or financial problems, disability, chronic illness, conflictual relationships,
values that conflict with culture, discrimination, job dissatisfaction, living somewhere unsafe
1. Poverty Rating: 10
2. Financial Problem Rating: 8
3. When mom got sick and she went back and forth to the hospital Rating: 8
4. Covid19 Lockdown Rating: 10
 STRESS EXPLORATION

Factors that Protect Against Stress

Describe the things in your life that counteract stress

Daily Uplifts
Positive experiences that make you happy. Examples: eating a good meal,
spending time with friends, leisure activities, spending time in nature

1. Eating my favorite dish the “sinigang”.

2. Talking with my friends.

3. Bonding time with my family.

4. Sleeping.

Healthy Coping Strategies

Positive actions that help to reduce or manage stress and other uncomfortable
emotions. Examples: exercise, talking about problems, self-care, journaling,
relaxation techniques

1. I do yoga to relax my mind and body.

2. I also do drawing and painting to relax my mind.

3. I also do a journal and I write my thoughts and problems.

4. Also when I'm stressed I study and review.

Protective Factors

Individual characteristics or life circumstances that protect you from stress.

Examples: financial stability, good physical health, supportive family,
motivation to succeed, education

1. Bonding time with my family.

2. When I become “with honors” in the class.

3. I also read motivational quotes in the book.

4. I watch a motivational video on how to become “with high honors”.