GABAY SA PAGSASAGAWA NG

STRESS MANAGEMENT FORUM

OVERVIEW
1. Sa simula ng aktibidad ay magkakaroon ng isang diagnostic test kung saan ay
malayang makapagbabahagi ang mga Binhi ng kanilang mga karanasan,
perspektibo at saloobin ukol sa mga bagay na nakakapagdulot sa kanila ng stress.
Ito po ay pangungunahan ng mga Binhi District Officers sa kaniya-kaniyang area.

2. Pagkatapos ng unang bahagi, ay magkakaroon ng topic discussion kung saan

lalong papalawakin ang kaalaman ng mga Binhi ukol sa mga nararanasan nilang
stress at kung papaano nila ito mapagtatagumpayan. Ang mga magtatalakay ng
paksa ay mga tao na may kaalaman ukol sa stress management na karaniwang mga
Psychologists, Personal Development Teachers o Counselors

DIAGNOSTIC TEST QUESTIONS

1. Ano-anong mga bagay ang madalas na nakapagpapastress sa iyo?
2. Anong mga bagay ang nakapagpapa-wala ng stress na nararanasan mo?
3. Kung ire-rate mo ang pagkastress sa iyong sarili mula 1-10, anong rate ang
para sa iyo? At bakit?
4. Sa tingin mo ba, natural na ba ang mastress? Bakit?
5. Kapag sa mga oras na pakiramdam mo ay walang makakatulong sa iyo para
mawala ang stress na nararanasan mo, ano na lamang ang ginagawa mo?
6. Ano ang ibig sabihin ng managing stress o stress management?
7. Kung walang stress o problema ang mga tao, ano kaya sa palagay mo ang
nararamdaman ng lahat ng tao sa ngayon?
8. Para sa iyo, bakit hinayaan ng Panginoong Diyos na magkaroon ng mga
problema ang bawat tao sa mundo na ikinalalagyan natin?
9. Bakit sa tingin mo ay malalampasan natin ang pagkastress o pagkakaroon ng
mga problema sa buhay?
10. Ano ang isang pinakaimportanteng bagay ang dapat nating gawin upang
mawala ang stress o pagsubok sa buhay? At bakit?

TOPIC DISCUSSION
Ipapanood po muna ang sumusunod na video; https://www.youtube.com/watch?
 v=15GaKTP0gFE

Stress and Coping Strategies of it.

What is stress?
It is the total response of an individual to what may be perceived as harmful or
dangerous stimulus in his/her external environment. (Caparas, 2018)

It experienced when an individual encounters a threat that s/he could not deal with
due to lack of proper resources (McLeod, 2010)

KINDS OF STRESS

ACUTE EPISODIC ACUTE CHRONIC

STRESS STRESS STRESS
- common & easily - frequently - most damaging
recognized experiences - destroys health
- short-term acute stress and well-being
- ex. riding a roller - usually becomes - may root from
coaster, going to impatient, always in a traumatic
an interview or hurry, and have very experiences
class presentation short temper
- displays high
irritability and anxiety
- ex. cramming on
deadlines or exams

What are the causes of stress?

Stress are caused by so-called stressors which are circumstances that cause
threat, danger, or tension. They can be also stimuli or threats that cause stress.
It is brought by both internal or external factors and depends on how people
perceive them. The following are the most common source of stress for teenagers:

1. Academic Pressure – burden of the workload of tasks given and fear to

fail due to the expectations given
2. Family Relationships – encounter with changes in family dynamics, and also
the pressure of being able to maintain healthy relationship with family amidst of
other responsibilities
3. Social Pressure – you experience competition and comparison with others, role
confusion and peer pressure experienced in order to avoid rejection and isolation
4. Self – Doubt – your self worth is questioned

What can be the effects of stress?

Stress symptoms can affect your body, your thoughts and feelings, and your
behavior. Being able to recognize common stress symptoms can help you manage
them.
 MENTAL PHYSICAL EMOTIONAL BEHAVIORAL
 Trouble thinking  Tightness in  Moodiness  Eating more or less
clearly muscles  Easily Upset or  Sleeping too much
 Memory Problems  Aches and pains Hurt or too little
 Can’t Concentrate  Headaches,  Irritability or Short  Isolation yourself
 Short Attention tremblings, Temper from others
Spans sweating  Agitation, Unable  Procrastination or
 Poor judgement  Nausea, dizziness to Relax or keep neglecting
 Anxious or racing  Chest pain, rapid Still responsibilities
thoughts heartbeat  Feeling  Using alcohol,
 Constant Worrying  Loss of Appetite Overwhelmed cigarettes or drugs
 Lack of Sleep,  Sense of Loneliness to relax
nightmares and Isolation  Nervous habits
 Depression or (nail biting, pacing)
General Happiness

Keeping Stress Under Control

(Steps to overcome it)

1. Understand the cause of stress – know exactly what has been keeping you
pressured. Stop and reflect for a bit in order to think about it
2. Analyze stress factors. Write them down – identify how it has been
causing you stress by writing them down. Once you have done them, you
can be completely aware of your emotions so that you can act upon it.
3. Deal with the stressors – the following coping strategies can be done in
order to deal with stress (take note that it has to match your current
situation) :
 Manage your time – the feeling of being overwhelmed with your
tasks can be addressed by managing your time wisely. Learn to set
plans, goals and standards when planning your schedule. It should
be smart and realistic.
 Slow it down – besides managing your time, one must learn to do
things gradually as trying to do a lot of things at one time will just
make you more feel pressured.
 Talk it out – It is always the best option to open your problems to
someone you trust and you know can give you a good advice when
you are feeling at a loss or at constrained times
 Laugh – Enjoy yourself and laugh at those things, studies have
shown that laugher relieves your stress by stimulating your organs,
soothing your tension which makes you feel relaxed all over.
 Move – exercise has been proven to give your body a positive feeling
as it stimulates the release of endorphin.
 Make time for rest – giving yourself a break eases the tension which
helps to feel calm and relaxed
 Schedule “Me Time” – give yourself also opportunities to satisfy
yourself by doing what you love and enjoy. However, it must be
managed properly so that it wouldn’t affect important
responsibilities
  Be Positive – your decision at the end is what will matter the most.
Train yourself to always think positive and act proactive. One must
try to see the good in every situations.
 Pray – God will always help us on our problems.

4. Learn to work under pressure or unusual conditions – dealing at stress

might be difficult at first. However, if people learn and master how to deal
with it, they can be completely effective and invulnerable in every
situations.

“It’s not stress that kills us, it’s our reaction to it”
-Hans Selye