Personal Development q1 Mod 4 Coping With Stress in Middle Late Adolescence v5

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Personal Development Q1 Mod-4

Coping-with-Stress-in-Middle Late-Adolescence v5
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PERSONAL DEVELOPMENT
Quarter 1- Module 4:
COPING WITH STRESS

IN MIDDLE AND LATE
ADOLESCENCE
Department of Education ● Republic of the Philippines

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Personal Development
Alternative Delivery Mode
Quarter 1 – Module 4: COPING WITH STRESS IN MIDDLE AND LATE ADOLESCENCE
First Edition, 2020
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Published by the Department of Education 3 Division of Cagayan de Oro

Schools Division Superintendent: Dr. Cherry Mae L. Limbaco, CESO V
Development Team of the Module

Author/s: Emily A. Tabamo
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Assistant Schools Division Superintendent
Mala Epra B. Magnaong, Chief ES, CLMD
Members Neil A. Improgo, EPS-LRMS

Bienvenido U. Tagolimot Jr., EPS-ADM
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PERSONAL DEVELOPMENT
Quarter 1- Module 4:
COPING WITH STRESS

IN MIDDLE AND LATE
ADOLESCENCE
This instructional material was collaboratively developed

and reviewed by educators from public and private schools,
and/or universities. We encourage teachers and other education
stakeholders to email their feedback, comments, and
recommendations to the Department of Education at
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We value your feedback and recommendations.
Department of Education ● Republic of the Philippines

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Table of Contents
What This Module is About …………………………………………………................ 1
What I Need to Know………………………………………………………………. ....... 1
How to Learn from this Module…………………………………………………………. 1
Icons of this Module……………………………………………………………………… 2
What I Know. ......................................................................................................... 3
Lesson 1: Understanding of Mental Health and Psychological Well-Being to

Identify Ways to Cope with Stress during Adolescence
What9s In: What is Mental Health? ..................................................... 5
What9s New: Mental Health Matters .................................................. 7
What Is It: 4 Basic Dimensions of Health and Well-Being.................. 8
What9s More: Activity 1: Express Yourself ......................................... 9
What9s More: Activity 2: Wellness………………………………………. 10
What9s More: Activity 3: My Pandemic Message……………………… 12
Lesson 2: Identify Causes and Effect of Stress in Life

What9s In………………………………................................................. 13
What9s New Activity 4: Are you Happy or Sad? ……………………… 14
What9s New: Activity 5: My Diary ………………………………………. 14
What9s More: Activity 6: X Factor …………………………….………… 15
What9s More: Activity 7: Checkmate …………………………………… 16
What I Can Do: Activity 8: Stress Exploration ………………………… 17
Lesson 3: Demonstrating Personal Ways to Cope with Stress and Maintain

Mental Health
What9s New: Activity 9: Introduction to Stress Management ........... 18
What9s More: Activity 10: Healthy and Unhealthy Coping Strategy . 19
What9s Is It: Tips for Reducing or Controlling Stress ....................... 20
What I have Learned ........................................................................................... 22

Additional Activities ............................................................................................. 23
Assessment: Post-Test ....................................................................................... 24
Answer Key......................................................................................................... 26
References ......................................................................................................... 27

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Welcome to
PERSONAL
DEVELOPMENT
MODULE 4
Coping with Stress in
Middle and Late
Adolescence
To the Student of Personal Development:
Hello dear learners. Welcome to the fourth module.
Stress is a natural part of life. It is a part of life that everyone

must face and learn how to cope with. Some people are able
to manage stress well, while others tend to really struggle to
cope.
Stress can lead to other issues, like anxiety, depression,

motivation issues and relationship issues, so it is important
for people to know and practice proper stress management
skills to cope with life stressors.
When experiencing long-term stress, your brain is exposed

to increased levels of a hormone called cortisol. This
exposure weakens your immune system, making it easier for
you to get sick.

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What This Module is About

If you9re living with high levels of stress, you9re putting your entire well-being at risk. Stress
wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows
your ability to think clearly, function effectively, and enjoy life. It may seem like there9s
nothing you can do about stress. The bills won9t stop coming, there will never be more
hours in the day, and your work and family responsibilities will always be demanding. But
you have a lot more control than you might think.
This module talks about few effective stress management to help you break the hold
stress has on your life, so you can be happier, healthier, and more productive. The
ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun4and
the resilience to hold up under pressure and meet challenges head on. But stress
management is not one-size-fits-all. That9s why it9s important to experiment and find out
what works best for you. The following stress management tips can help you do that.
What I Need to Know
After going through this module, you are expected to:

1. Discuss understanding of mental health and psychological well-being to
identify ways to cope with stress during adolescence
EsP-PD11/12CA-Id-4.1
2. Identify causes and effects of stress in one9s life
EsP-PD11/12CS-If-5.2
3. Demonstrate personal ways to cope with stress and maintain mental health
EsP-PD11/12CS-Ig-5.3
How to Learn from this Module

To attain the goals of this module, please do the following;
1. Take your time to read and understand the concepts in this module.
2. Follow the instruction carefully in every given task.
3. Answers all the given test and exercise
4. Work on the activities in this module and in every performance task given.
5. Take the Post-Test after you are done with all the lessons and activities in the
module
6. Familiarize yourselves with the given terms.
7. Meet with your teacher. Ask him/her about any difficulty or confusion you have
encountered in this module.
8. Finally, prepare and gather all your outputs and submit them to your teacher.
9. Please write all your answers of the tests, activities, exercises, and others on
your separate activity notebook.
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ICONS OF THIS MODULE

ICON LABEL IN THE MODULE DETAILS
What I Need to Know This part contains learning
objectives that are set for you to
Learning Objectives
learn as you go along the
module.
What I Know This is an assessment as to your
level of knowledge to the subject
Pre-Assessment
matter at hand, meant
specifically to gauge prior related
What9s In knowledge.
This part connects the current
lesson with the previous lesson
Review Activity
by going over points that were
taught or learned previously.
What9s New This part introduces the new
lesson through various activities
Motivational Activity
like story, an activity, a poem, a
song, or a situation.
What Is It This a brief discussion of the
lesson as a way to deepen your
Lesson Proper
discovery and understanding of
the concept.
What9s More These are follow-up activities
that are intended for you to
Performance Task
practice further in order to master
the competencies.
What I Have Learned Activities designed to process
what you have learned from the
Generalization
lesson.
What I Can Do These are tasks that are

designed to showcase your skills
Application
and knowledge gained and
applied into real life concerns
Assessment and
This situations.
part evaluate your level of
mastery in achieving the
Post-Assessment
learner9s objectives.
Additional Activities Thus are activities in any form

that can increase the strength of
Enrichment
the response and tends to induce
repetitions of actions/learning.
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What I Know
PRE-ASSESSMENT
As an initial activity, you will be assessed on your prior knowledge about finding the
answers to the research questions. This is to find out what are the things you need to
learn more about the subject matter.
Multiple Choice: Encircle the letter of the best answer.
1. It is a positive concept related to the social and emotional wellbeing of
individuals and communities
A. Mental disorder C. Mental illness
B. Mental health D. Psychological well-being
2. It is quite similar to other terms that refer to positive mental states, such as
happiness or satisfaction, and in many ways it is not necessary, or helpful to
worry about fine distinctions between such terms.
A. Mental disorder C. Mental illness9
B. Mental health D. Psychological well-being
3. It can affect your mental health in some areas of life.

A. Appetite C. Relationships with other
B. Energy levels D. All of the about
4. It is a physical, mental, or emotional strain or tension resulting from adverse or

very demanding circumstances. It is the body9s response to a threatening
situation or to change.
A. Mental Health C. Well-Being
B. Stress D. Stressor
5. Why should mental health matter to you and your family?

A. When your mental health suffers, it can become hard to enjoy life.
B. Many of these changes can make it harder to enjoy a balanced and
rewarding life.
C. Everyone can benefit from learning how to enhance and protect their
mental health.
D. All of the above
6. They have a major influence upon mood, our sense of well-being, behaviour,
and health.
7. It refers to a positive and healthy response of the body from a stressor. It

produces good feelings to one9s well-being.
A. Distress C. Stress
D. Eustress D. Depressed
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8. It refers to a negative reaction of the body towards a given stressor.

B. Eustress D. Depressed
9. Which of the following situations develop eustress?

A. Attending a birthday party
B. Arguing with a classmate
C. Losing a cellphone
D. Getting a failing mark
10. Which of the following may help teens in coping with stress EXCEPT?
A. Get enough rest
B. Focus on your weaknesses
C. Engage in physical activity
D. Do things that make you happy
11. Which of the following is an Unhealthy coping strategy?

A. Procrastination
B. Healthy eating
C. Relaxation technique
D. Using social Support
12. Which of the following statement is NOT true about mental health?
A. Mental health can affect many areas of your life.
B. Mental health affects how we think, feel, and act.
C. Mental health includes our emotional, psychological, and social well-being.
D. Mental health can9t determine how we handle stress, relate to others, and
make choices.
13. Stressors include

A. daily hassles
B. major life changes
C. life circumstances
D. all of the above
14. These are the ways you act and respond to your environment
A. Behavior C. Thoughts
B. Body Actions D. Emotions
15. Mental health can influence _______________

A. How you feel about yourself, the world and your life
B. Your ability to solve problems and overcome challenges
C. Your ability to achieve your goals
D. All of the above

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Lesson Understanding of Mental health and

Psychological Well-Being to Identify Ways to
1 Cope with Stress during Adolescence
EsP-PD11/12CA-Id-4.1
WHAT IS MENTAL HEALTH?

What’s In
Mental health includes our emotional, psychological, and social well-being. It affects how
we think, feel, and act. It also helps determine how we handle stress, relate to others, and
make choices. Mental health is important at every stage of life, from childhood and
adolescence through adulthood.
Mental health is a positive concept related to the social and emotional wellbeing of
individuals and communities.
Having good mental health, or being mentally healthy, is more than just the absence of
illness, rather it9s a state of overall wellbeing.
The concept is influenced by culture, but it generally relates to:

 Enjoyment of life
 Having the ability to cope with and 8bounce back9 from stress and sadness
 Being able to set and fulfill goals
 Having the capability to build and maintain relationships with others
People who are mentally healthy are generally happy and confident about their lives. They
accept and deal with their problems realistically, recognize and accept their weakness,
have good relationship with others, understand themselves and try to have a decent life.
Mental health deals with both the emotional and psychological conditions of a person.
According to the World Health Organization (WHO), mental health is <a state of well-
being in which the individual realizes his or her own abilities, can cope with the normal
stresses of life, can work productively and fruitfully, and is able to make a contribution to
his or her community= (World Health Organization. Promoting mental health: concepts,
emerging evidence, practice (Summary Report) Geneva: World Health Organization;
2004).
At the most basic level, psychological wellbeing (PWB) is quite similar to other terms
that refer to positive mental states, such as happiness or satisfaction, and in many ways
it is not necessary, or helpful to worry about fine distinctions between such terms. If I say
that I9m happy, or very satisfied with my life you can be pretty sure that my psychological
wellbeing is quite high!

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INFLUENCES ON MENTAL HEALTH AND WELL-BEING
Mental health is influenced by several biological, psychological, social and environmental

factors which interact in complex ways. These include:
Structural factors such as safe living environments, employment, education, freedom

from discrimination and violence, and access to economic resources.
Community factors such as a positive sense of belonging, community connectedness,

and activities to highlight and embrace diversity, social support, and participation in
society.
Individual factors such as the ability to manage thoughts and cope with stressors and
having communication and social skills to support connection with others.
TIPS FOR MENTAL AND WELL BEING

We all know that to keep a car going, we have to fill it with petrol, check the oil and water
regularly and give the tires some air. To see a bank balance grow, we need to make
steady deposits. But how often do we take the time to reflect on whether we are giving
ourselves what we need to flourish and live well?
It can be so easy for us to take our mental health for granted; to prioritize other things; to
put it off until next week. It can also seem too big and too hard, but it9s not. There are
some things everyone can do. The following are some tips to get you started:
1. Get enough sleep and rest. Sleep affects our physical and mental health, but can
be the first thing we trade in when we get busy or stressed.
2. Take time out for things you enjoy. Balance in life is important, so taking time out for
things you enjoy can make a difference to how you think and feel.
3. Be active and eat well. Our physical and mental health is closely linked so adding
exercise and nutritious food every day can make us feel better.
4. Nurture relationships and connect with others. Our connection to others is what
builds us up and keeps us strong.
5. Learn to manage stress. If you have trouble winding down or managing thoughts to
find relaxation, yoga or writing your feelings down might be of help.
6. Get involved and join in. Being part of a group with common interests provides a
sense of belonging so find out about sporting, music, volunteer or community groups
locally.
7. Build your confidence. Learning improves your mental fitness and taking on a new
challenge can build confidence and give you a sense of achievement.
8. Be comfortable in your own skin. Everyone is unique and should be celebrated.
Know who you are and what makes you happy.
9. Set realistic goals and deal with tasks one at a time. It is good to be specific when
you set a goal to help keep you on track.
10. Reach out for help when you need it. Everyone needs support from time to time.
Talking to a family member, a friend, your doctor or one of the many services can
be of great help.
https://everymind.org.au/mental-health/understanding-mental-health/understanding-mental-health-and-wellbeing

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What’s New MENTAL HEALTH MATTERS
Disappointed in life?
Feeling stressed out?
Not having any fun?
Feeling worn out?
If your answer is YES, you are not alone.
No one experiences perfect mental health or well-being all of the time. We all have to
learn how to balance the different aspects of our lives. When things in our life change, we
have to re-establish the balance. However, ongoing mental health problems can take a
real toll on your well-being.
Your mental health can affect many areas of your life; work, school, or home life,
relationships with others, sleep, appetite, energy levels, ability to think clearly or
make decisions, physical health, life satisfaction and more...
Mental health is just as important to our lives as our physical health.

Mental health is not the same thing as the absence of a mental illness. Mental health
includes emotional, psychological and social well-being.
It can influence:
 How you feel about yourself, the world and your life
 Your ability to solve problems and overcome challenges
 Your ability to build relationships with others and contribute to your communities
 Your ability to achieve your goals
Many people take care of their physical health before they feel sick. They may eat well,
exercise and try to get enough sleep to help maintain wellness. You can take the same
approach to mental health. Just as you may work to keep your body healthy, you can also
work to keep your mind healthy.
Why should mental health matter to you and your family?

When your mental health suffers, it can become hard to enjoy life. You may start to feel
run down, both mentally and physically. Many of these changes can make it harder to
enjoy a balanced and rewarding life. Everyone can benefit from learning how to
enhance and protect their mental health4whether or not they9ve experienced mental
illness or a substance use problem.
https://www.heretohelp.bc.ca/wellness-module/wellness-module-1-mental-health-matters#top

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4 BASIC DIMENSIONS OF HEALTH AND

What Is It WELL-BEING
Mental health is determined by our overall patterns of Thoughts, Emotions, Behaviours

and Body reactions.
Thoughts
The way you think about something has a big impact on your mental health. Changes in
your thoughts often go along with changes in your mental health. When you feel well, it's
easier to see life in a more balanced and constructive way. When you aren't well, it's easy
to get stuck on negative things and ignore positive things.
Examples of helpful thoughts:

 I know I can cope and get through these rough times
 There are things in my life that I feel excited about!
 I know my friends really care about me
Emotions
A big part of emotions is the way you feel. Emotions can be pleasant, unpleasant or
blended, such as when you have two emotions at the same time. Changes in emotions
often accompany changes in mental health.
Examples of emotions/feelings:
 Happiness or joy
 Contentment
 Calmness
Behaviors
Behaviours are the ways you act and respond to your environment. Some behaviours are
helpful, and some can be harmful. Changes in behaviour often go along with changes in
mental health.
Examples of helpful behaviors:

 Working on a solution to a problem one step at a time
 Reaching out to a friend or family member for support and understanding
 Practicing your spiritual activities
Body reactions
Body reactions are changes in your body functions such as heart rate, breathing,
digestion, brain chemicals, hormones and more. Changes in your body reactions often
go along with changes in your mental health.
Examples of body reactions

 Muscle tension, muscle aches or headaches
 Dry mouth
 Upset stomach or nausea

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What’s More
4 BASIC DIMENSIONS OF HEALTH AND
WELL-BEING
ACTIVITY 1: EXPRESS YOURSELF
Directions: Each of the four mental health dimensions can influence all of the
others. Give 5 examples of each dimension on how you express
your mental health and well-being. Reflect on your day to day life
experiences.
Thoughts Emotions
Behaviors Body reactions

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What’s More
WHAT IS YOUR WELLNESS LEVEL?
ACTIVITY 2: WELLNESS
Read each statement and record the score of the response that best reflects how
you have been feeling during the past month. Add up your selected responses to
find out your Total Wellness Score.
Almost Frequen Half the Rarely (2 Never (1
Always tly (4 time (3 points) point)
(5points) points) points
I felt self-confident
I felt satisfied with what I was able
to accomplished- I felt satisfied with what
I was able to
I was a "go-getter" - I took on lots
of projects
I felt emotionally balanced
I felt loved and appreciated
I had goals and ambitions
I felt like having fun, participating in
sports and all my favourite activities and
hobbies
I felt useful
I smiled easily
I was true to myself, being natural at
all times
I did a good job of listening to my friends
I was curious and interested in all sorts
of things
I was able to clearly sort things out when
faced with complicated situations
I found life exciting and I wanted to
enjoy every moment of it
My life was well-balanced between
my family, personal and professional
activities
I was quite calm and level-headed
I was able to easily find answers to
my problems
I got along well with everyone around me
I lived at a normal pace, not
doing everything excessively
I had the impression of really enjoying life
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I had a good sense of humour, I

easily make my friends laugh
I felt good, at peace with myself
I felt healthy and in good shape
I was able to face difficult situations in
a positive way
My morale was good
My Score=_____________
Your Wellness Score=____
What does my score mean?

Your score reflects the degree of balance you have across the different areas in your life,
how well you are coping, and how good you feel about things. These are all important
aspects of wellness and mental health. There is no magic score that guarantees perfect
wellness, so we have not included any guidelines on <high= or <low= scores and what they
mean. Instead, we recommend using this self-test to track your own wellness status over
time.
If you are actively working on ways to improve your health, your score will probably go up
over time. Increases usually mean that you are feeling better about things and feeling like
you can cope with life9s challenges while still finding time for fun. If you are experiencing
stress or changes in your overall health, your score may go down for a period of time.
Decreases usually mean that it is harder to feel good about things and that you are
struggling to find a sense of balance. Decreases in scores can be an important sign that
you need to take action to make things better for yourself. Most people experience ups
and downs in their wellness scores over time. To track your own wellness and general
mental health over time, we recommend taking this test once a month.
https://www.heretohelp.bc.ca/wellness-module/wellness-module-1-mental-health-matters#top
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JOURNAL WRITING
ACTIVITY 3: MY PANDEMIC MESSAGE
In January 2020 the World Health Organization (WHO) declared the outbreak of a new
corona virus disease, COVID-19, to be a Public Health Emergency of International
Concern. WHO stated that there is a high risk of COVID-19 spreading to other countries
around the world. In March 2020, WHO made the assessment that COVID-19 can be
characterized as a pandemic.
WHO and public health authorities around the world are acting to contain the COVID-19
outbreak. However, this time of crisis is generating stress throughout the population.
WHO, Department of Mental Health and Substance presented a series of messages
that can be used in communications to support mental and psychosocial well-being in
different target groups during the outbreak.
In your own, write an essay about Mental Health and Psychosocial considerations
during the COVID-19 outbreak
Write your message to the general population, for healthcare workers, for team leaders
or managers in health facilities, for careers of children, for older adults, people with
underlying health conditions and their careers, people in isolation.
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Lesson Identify Causes and Effects of Stress in

One’s Life
2 EsP-PD11/12CS-If-5.2
What’s In
Stress is simply a reaction to a stimulus that disturbs our physical or mental

equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger
the <fight-or-flight= response, causing hormones such as adrenaline and cortisol to surge
through the body.
Stress is a physical, mental, or emotional strain or tension resulting from adverse

or very demanding circumstances. It is the body9s response to a threatening situation or
to change.
Aside from being a reaction (or response), Stress is also a stimulus as well as a
relational condition between persons and the situations they are in (Feist and Rosenberg
2012).
Stress as a response is the way the body reacts to challenging situations. This
involves the interactions between the hormones, glands and nervous system where the
adrenal gland drives the production of cortisol or better known as <Stress hormone=.
Stressors have a major influence upon mood, our sense of well-being, behaviour,
and health. Acute stress responses in young, healthy individuals may be adaptive and
typically do not impose a health burden. However, if the threat is unremitting, particularly
in older or unhealthy individuals, the long-term effects of stressors can damage health.
Stress can come from any event or thought that makes you feel frustrated, angry
or nervous. The manner in which stress affects us depends on how we choose to think
about stress, and how we respond to it. But do you think that stress is always something
negative? Actually, stress can either be negative or positive. There are two kinds of stress
3 eustress and distress.
Eustress refers to a positive and healthy response of the body from a stressor. It
produces good feelings to one9s well-being. Example, a student who studied so hard for
the examination then took and got an outstanding grade in it, he may feel happiness and
enjoyment.
On the other hand, distress refers to a negative reaction of the body towards a
given stressor. Stressors are the things that make a person stressed. It may alter the
mood and emotions and can cause problems in health, and even affect the way a person
thinks. For example, when a student failed in his subject he may experience sadness and
disappointment.
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What’s New
ACTIVITY 4: ARE YOU HAPPY OR
SAD?
Objective: To identify situations that develop eustress and distress
Procedure: 1. Read the following situations.

2. Draw a happy face if you consider the situation as a source of
eustress, and a sad face if it causes distress.
3. After doing this activity, find a pair and compare your answers.
1. Attending a birthday party _______

2. Joining a fun run with friends _______
3. Arguing with a classmate _______
4. Losing a cellphone _______
5. Going to a tourist destination _______
6. Courting a lady _______
7. Getting a failing mark _______
8. Watching a blockbuster movie _______
9. Getting a birthday surprise _______
10. Choosing a gift for a friend _______
11. Losing a contest _______
12. Winning a volleyball game _______
13. Scolded by your mother _______
14. Caught cheating _______
15. Recognized as Best in Math _______
JOURNAL WRITING
ACTIVITY 5: MY DIARY
Reflect on your present situation.

1. Which situations bring eustress to you? Distress?
2. Did you have some situations with different answers with your partner?
What could be the reason/s why you have different answers?
3. What are your other sources of eustress and distress?
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What’s More
WHAT CAUSES YOU TO <LOSE
YOUR COOL=?
ACTIVITY 6: X FACTOR
All of us have certain things, persons or situations that cause us to lose our composure
in our everyday living. Determine your stressors by completing this activity. Put an X to
each factor that causes you stress. You can add more on the blank spaces provided.
______ being late in school _____ financial obligations

______ too much homework _____ pregnancy
______ oral recitation _____ social media (Facebook)
______ babysitting _____ taking tests
______ going to the dentist _____ using a computer
______ arguments with friends _____ break ups
______ household chores _____ traffic
______ lack of sleep _____ getting an injection
______ too much work at home _____ arguments with parents
______ pimples _____ fight with boyfriend/girlfriend
______ physical education class _____ careless drivers
______ Math class _____ noise
______ English class _____ slow drivers
______ no money _____ the death of loved one
______ no transportation _____ chronic illness or injury
______ playing basketball _____relationship with a girlfriend/
______ not being included in a sports team boyfriend
______ losing money _____
______ unfaithful friend _____
______ getting married _____
______ parents fighting _____
______ baby crying _____
Source: Emotional Intelligence Activities for teens 13-18
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What’s More
STRESS SIGNALS
ACTIVITY 7: CHECKMATE
1. Read the warning signs of stress listed below.

2. Check and write down in your journal all the warning signs that apply to you
Physical Emotional Behavioral
____headaches ____mood changes ____smoking

____stomach aches ____lack of ____nail biting
____dizziness concentration ____tapping
____back pain ____nightmares ____pulling hair
____neck stiffness ____panic attacks ____grinding hair
____ulcer ____anxiety ____use of alcohol
____rapid or difficult ____anger ____use of medication
breathing ____irritability ____compulsive dieting
____weight loss ____crying ____hair chewing
____weight gain ____depression ____nervous
____twitches (eyelids, face) ____laughter
____weakness ____thoughts of ____pacing
____nausea suicide ____lateness
____indigestion ____confusion ____putting things off
____excessive sleeping ____restlessness ____not caring
____overeating ____feeling of ____physical
____loss of appetite helplessness ____appearance
____insomnia ____ racing thoughts ____compulsive
____skin problems ____aggressiveness ____overeating
JOURNAL WRITING
ACTIVITY 7.1: STRESS SIGNS
Write about your stress signals. Answer the following questions:

1. How do you know that you are stressed?
2. How much stress do you think you are currently under?
3. How are your stress signals different for different types of stressors
4. What are some ways that you usually remove or reduce the stress that cause
physical, emotional or behavioral difficulties?
Source: Emotional Intelligence Activities for teens 13-18
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What I Can Do
ACTIVITY 8: STRESS EXPLORATION
https://www.therapistaid.com/therapy-worksheet/stress-exploration/stress/adolescents
The Stress Exploration worksheet will help you learn about your stressors, and factors
that protect you from stress. Stressors include daily hassles, major life changes, and life
circumstances.
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
Rating
1
2
3
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
Rating
1
2
3
Life Circumstances
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
Rating
1
2
3
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Lesson Demonstrate Personal Ways to Cope with Stress

and Maintain Mental Health
3 EsP-PD11/12CS-Ig-5.3
What’s New
Stress is a natural part of life. Everyone experiences stress, and everyone is affected by
stress in different ways. It is important to know how to manage stress. When you do not
know how to manage your own stress, you face consequences like anxiety, depression
and sleep issues.
The first step in learning how to manage your own stress is to understand how your
stress affects you.
Everyone experiences stress in their life. A moderate amount of stress is healthy and
can fuel productivity. Too much stress and poor stress-management skills can cause
significant consequence on a person9s mental health, physical health, relationships and
overall mood. It is important to understand how stress affects you in preparation for
developing healthy stress management skills.
ACTIVITY 9: INTRODUCTION TO STRESS

MANAGEMENT
Direction: Answer the questions below to understand stress management needs.

What causes stress for me?
_____________________________________________________________________
What do I gain from stress?
_____________________________________________________________________
What do I lose from stress?
_____________________________________________________________________
How does stress benefit me?
_____________________________________________________________________
What kind of stress management skills do I currently use?
_____________________________________________________________________
When I am stressed I feel….
Circle all that apply.
Anxious Tense Frustrated Depressed Upset Panicked

Exhausted Overwhelmed Afraid Alone Insecure Dizzy
https://www.psychpoint.com/mental-health/worksheets/introduction-to-stress-management/
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What’s More
ACTIVITY 10: HEALTHY AND UNHEALTHY

COPING STRATEGY
Coping strategies are the actions we take to deal with stress, problems, or uncomfortable
emotions. Unhealthy coping strategies often provide instant gratification or relief, but have
long-term negative consequences. In contrast, healthy coping strategies don9t always feel
good in the moment, but they contribute to long-lasting positive outcomes.
Examples of unhealthy coping Examples of healthy coping strategy

strategy
Drug or alcohol use Exercise
Overeating Talking about your problem
Procrastination Healthy eating
Sleeping too much or too little Seeking professional help
Social withdrawal Relaxation technique
Self-harm Using social support
Aggression Problem-solving techniques
Examples of Scenarios
Noelle has a research paper due in one of her classes. Because the paper will require
so much work, Noelle feels anxious every time she thinks about it. When Noelle distracts
herself with other activities, she feels better. Noelle uses the strategy procrastination to
avoid her feelings of anxiety. This helps her feel better now, but will cause problems in
the long run.
Juan feels jealous whenever his girlfriend spends time with her friends. To control the
situation, Juan uses insults to put down his girlfriends9 friends, and he demands that his
girlfriend stay at home. When Juan9s girlfriend caves to his demand, he feels a sense of
relief. Juan uses coping strategy of aggression to avoid discomfort of jealousy.
Rebecca is angry about being passed over for a promotion at work. Rather discussing
the situation with her boss and trying to improve her work performance, she holds onto
her anger. Rebecca has learned to manage her anger by drinking alcohol. Drinking
numbs Rebecca9s anger temporarily, but problems at work remain unsolved.
Scenario Discussion Questions
1. What consequence might result from this individual9s unhealthy coping strategy?
2. What healthy coping strategy could be helpful for the individual?
3. What barriers might be preventing the individual from using healthy coping
strategies?
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TIPS FOR REDUCING OR

What Is It CONTROLLING STRESS
If you are feeling stressed, there are steps you can take to feel better. As you read the
following suggestions, remember that conquering stress will not come from a half-hearted
effort, nor will it come overnight. It will take determination, persistence and time. Some
suggestions may help immediately, but if your stress level doesn9t seem to improve, it
may require more attention and/or lifestyle changes.
Be realistic. If you feel overwhelmed by some activities (yours and/or your family9s), learn
to say NO! Eliminate an activity that is not absolutely necessary. You may be taking on
more responsibility than you can or should handle. If you meet resistance, give reasons
why you9re making the changes. Be willing to listen to other9s suggestions and be ready
to compromise.
Shed the <superman/superwoman= urge. No one is perfect, so don9t expect perfection

from yourself or others. Ask yourself, <What really needs to be done?= How much can I
do? Is the deadline realistic? What adjustments can I make?= Don9t hesitate to ask for
help if you need it.
Meditate. Just ten to twenty minutes of quiet reflection may bring relief from chronic stress
as well as increase your tolerance to it. Use the time to listen to music, relax and try to
think of pleasant things or nothing.
Visualize. Use your imagination and picture how you can manage a stressful situation
more successfully. Whether it9s a business presentation or moving to a new place, many
people feel visual rehearsals boost self-confidence and enable them to take a more
positive approach to a difficult task.
Take one thing at a time. For people under tension or stress, their day-to-day workload
can sometimes seem unbearable. The best way to cope with this feeling of being
overwhelmed is to take one task at a time. Make a list of things you need to get done and
start with one task. Once you accomplish that task, choose the next one. The positive
feeling of <checking off= tasks is very satisfying. It will motivate you to keep going.
Exercise. Regular exercise is a popular way to relieve stress. Twenty to thirty minutes of
physical activity benefits both the body and the mind.
Hobbies. Take a break from your worries by doing something you enjoy. Whether it9s
gardening or painting, schedule time to indulge your interest.
Share your feelings. A conversation with a friend lets you know that you are not the only
one having a bad day, caring for a sick child or working in a busy office. Stay in touch with
friends and family. Ask them how they have dealt with a similar situation that may be
<stressing you out.= Let them provide love, support and guidance. Don9t try to cope alone.
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Be flexible! If you find you9re meeting constant opposition in either your personal or
professional life, rethink your position or strategy. Arguing only intensifies stressful
feelings. Make allowances for other9s opinions and be prepared to compromise. If you are
willing to be accommodating, others may meet you halfway. Not only will you reduce your
stress, you may find better solutions to your problems.
Go easy with criticism. You may expect too much of yourself and others. Try not to feel
frustrated, disappointed or even <trapped= when another person does not measure up.
The <other person= may be a coworker, spouse, or child whose behavior you are trying to
change or don9t agree with. Avoid criticisms about character, such as <You9re so
stubborn,= and try providing constructive suggestions for how someone might do
something differently.
Ways To Reduce Stress

Developing a personalized approach to reducing stress can help you manage your mental
health condition and improve your quality of life. Once you've learned what your triggers
are, experiment with coping strategies. Some common ones include:
 Accept your needs. Recognize what your triggers are. What situations make you
feel physically and mentally agitated? Once you know this, you can avoid them
when it's reasonable to, and to cope when you can't.
 Manage your time. Prioritizing your activities can help you use your time well.
Making a day-to-day schedule helps ensure you don't feel overwhelmed by
everyday tasks and deadlines.
 Practice relaxation. Deep breathing, meditation and progressive muscle
relaxation are good ways to calm yourself. Taking a break to refocus can have
benefits beyond the immediate moment.
 Exercise daily. Schedule time to walk outside, bike or join a dance class.
Whatever you do, make sure it's fun. Daily exercise naturally produces stress-
relieving hormones in your body and improves your overall physical health.
 Set aside time for yourself. Schedule something that makes you feel good. It
might be reading a book, go to the movies, get a massage or take your dog for a
walk.
 Eat well. Eating unprocessed foods, like whole grains, vegetables, and fresh fruit
is the foundation for a healthy body and mind. Eating well can also help stabilize
your mood.
 Get enough sleep. Symptoms of some mental health conditions, like mania in
bipolar disorder, can be triggered by getting too little sleep.
 Avoid alcohol and drugs. They don't actually reduce stress: in fact, they often
worsen it. If you're struggling with substance abuse, educate yourself and get help.
 Talk to someone. Whether to friends, family, a counselor or a support group,
airing out and talking can help.
https://www.therapistaid.com/therapy-worksheet/healthy-unhealthy-coping-strategies/stress/adolescents
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What I Have Learned

GENERALIZATION
Stress is a physical, mental, or emotional strain or tension. It is the body9s response
to a threatening situation or to change.
There are two kinds of stress- eustress and distress.
Eustress refers to a positive and healthy response of the body from a stressor.
Distress refers to a negative reaction of the body towards a given stressor.
Stressors are the things that make a person stressed.
Stress response is the collection of physiological changes that occur when you
face a perceived threat from stressors. These will cause changes in your body
physically, emotionally and behaviorally.
Stress management is a wide range of methods and therapies or treatment
aimed at regulating a person9s level of stress for a better every day functioning.
5 Tips for Helping Teens Cope with Stress

1. Get some sleep
Between homework, activities and hanging with friends, it can be hard to get enough
sleep, especially during the school week. Ideally, adolescents should get nine hours
a night. To maximize the chance of sleeping soundly, cut back on watching TV or
engaging in a lot of screen time in the late evening hours. Don9t drink caffeine late
in the day and try not to do stimulating activities too close to bedtime.
2. Focus on your strengths
Spend some time really thinking about the things you9re good at, and find ways to
do more of those things. If you9re a math ace, you might tutor a younger neighbor
who9s having trouble with the subject. If you are a spiritual person, you might
volunteer at your church. If you9re artistic, take a photography class. Focusing on
your strengths will help you keep your stress in perspective.
3. Engage in physical activity Do things that make you happy
Physical activity is one of the most effective stress busters. That doesn9t mean you
have to go for a jog if you hate running. Find activities you enjoy and build them into
your routine such as yoga, hiking, biking, skateboarding, or walking. The best types
of physical activities are those that have a social component. Whether you9re into
team sports, or prefer kayaking or rollerblading with a friend or two, you9re more
likely to have fun 4 and keep at it 4 if you9re being active with friends.
4. Do things that make you happy
Besides physical activities, find other hobbies or activities that bring you joy. That
might be listening to music, going to the movies, or drawing. Keep doing these things
even when you9re stressed and busy.
5. Talk to someone
It9s so much easier to manage stress when you let others lend a hand. Talk to a
parent, teacher, or other trusted adult. They may be able to help you find new ways
to manage stress. Or they may help put you in touch with a psychologist who is
trained in helping people make healthy choices and manage stress.
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Additional Activities
What are some Causes of Stress in Teens and Adolescents?
 School pressure and career decisions.
 After-school or summer jobs.
 Dating and friendships.
 Pressure to wear certain types of clothing, jewelry or hairstyles.
 Pressure to experiment with drugs, alcohol or sex.
 Pressure to be a particular size or body shape (with girls, the focus is often
weight; with boys, it is usually a certain muscular or athletic physique).
 Dealing with the physical and cognitive changes of puberty.
 Family and peer conflicts.
 Being bullied or exposed to violence or sexual harassment.
 Crammed schedules, juggling school, sports, after-school activities, social life
and family obligations.
What are some signs that a teen or adolescent is suffering from stress?
 Increased complaints of headache, stomachache, muscle pain and/or tiredness.
 Shutting down and withdrawing from people and activities.
 Increased anger or irritability (i.e., lashing out at people and situations).
 Crying more often and appearing teary-eyed.
 Feelings of hopelessness.
 Chronic anxiety and nervousness.
 Changes in sleeping and eating habits (i.e., insomnia, nightmares, or being <too
busy= to eat).
 Difficulty concentrating.
 Experimentation with drugs or alcohol.
Strategies for coping with stress:

 Talk about problems with others.
 Take deep breaths, accompanied by thinking or saying aloud, <I can handle this.=
 Perform progressive muscle relaxation, which involves repeatedly tensing and
relaxing large muscles of the body.
 Set small goals and break tasks into smaller, manageable chunks.
 Exercise and eat regular meals.
 Get proper sleep.
 Practice consistent, positive discipline.
 Visualize and practice feared situations.
 Focus on what you can control (your reactions, your actions) and let go of what
you cannot (other people9s opinions and expectations).
 Work through worst-case scenarios until they seem amusing or absurd.
 Lower unrealistic expectations.
 Schedule breaks and enjoyable activities.
 Accept yourself as you are; identify your unique strengths and build on them.
 Give up on the idea of perfection, both in yourself and in others. Give yourself
permission and cultivate the ability to learn from mistakes.
https://www.bradleyhospital.org/managing-stress-teens-and-adolescents-guide-parents
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Assessment: Post-Test
Multiple Choice: Encircle the letter of the best answer.

1. Which of the following is an Unhealthy coping strategy?
A. Procrastination
B. Healthy eating
C. Relaxation technique
D. Using social Support
2. Which of the following statement is NOT true about Mental Health?

A. Mental health can affect many areas of your life.
B. Mental health affects how we think, feel, and act.
C. Mental health includes our emotional, psychological, and social well-being.
D. Mental health can9t determine how we handle stress, relate to others, and
make choices.
3. Stressors include
A. Daily hassles
B. Major life changes
C. life circumstances
D. all of the above
4. These are the ways you act and respond to your environment
A. Behavior C. Thoughts
B. Body Actions D. Emotions
5. Mental health can influence__________________

A. How you feel about yourself, the world and your life
B. Your ability to solve problems and overcome challenges
C. Your ability to achieve your goals
D. All of the above
6. They have a major influence upon mood, our sense of well-being, behaviour,
and health.
7. It refers to a positive and healthy response of the body from a stressor. It

produces good feelings to one9s well-being.
D. Eustress D. Depressed
8. It refers to a negative reaction of the body towards a given stressor.

B. Eustress D. Depressed
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9. Which of the following situations develop eustress?

A. Attending a birthday party
B. Arguing with a classmate
C. Losing a cellphone
D. Getting a failing mark
10. Which of the following may help teens in coping with stress EXCEPT?
A. Get enough rest
B. Focus on your weaknesses
C. Engage in physical activity
D. Do things that make you happy
11. It is a positive concept related to the social and emotional wellbeing of

individuals and communities.
B. Mental health D. Psychological well being
12. It is quite similar to other terms that refer to positive mental states, such as
happiness or satisfaction, and in many ways it is not necessary, or helpful to
worry about fine distinctions between such terms.
B. Mental health D. Psychological well being
13. It can affect your mental health in some areas of life.

A. Appetite C. Relationships with other
B. Energy levels D. All of the about
14. It is a physical, mental, or emotional strain or tension resulting from adverse or

very demanding circumstances. It is the body9s response to a threatening
situation or to change.
15. Why should mental health matter to you and your family?
A. When your mental health suffers, it can become hard to enjoy life.
B. Many of these changes can make it harder to enjoy a balanced and
rewarding life.
C. Everyone can benefit from learning how to enhance and protect their
mental health.
D. All of the above
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Answer Key
Pr
26

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References
https://everymind.org.au/mental-health/understanding-mental-health/understanding-
mental-health-and-wellbeing
https://www.mentalhealth.gov/basics/what-is-mental-health
https://www.robertsoncooper.com/blog/what-is-psychological-wellbeing/
https://www.psychpoint.com/mental-health/worksheets/symptoms-of-stress/
https://www.heretohelp.bc.ca/wellness-module/wellness-module-1-mental-health-
matters
https://www.slideshare.net/PennVillanueva/coping-with-stress-in-middle-and-late-
adolescence
https://www.robertsoncooper.com/blog/what-is-psychological-wellbeing/
https://www.mhanational.org/stress-coping-everyday-problems
https://www.therapistaid.com/therapy-worksheet/healthy-unhealthy-coping-
strategies/stress/adolescents
https://www.nami.org/Your-Journey/Individuals-with-Mental-Illness/Taking-Care-of-Your-
Body/Managing-Stress
https://ourhappyschool.com/social-sciences/ways-become-responsible-adolescent-
prepared-adult-life
https://www.psychologytoday.com/intl/blog/the-race-good-health/201402/5-tips-helping-
teens-cope-stress
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For inquiries or feedback, please write or call:
Department of Education 3 Bureau of Learning Resources (DepEd-BLR)

Department of Education 3 Division of Cagayan de Oro
Office Address: Fr. William F. Masterson Ave. Upper Balulang,
Cagayan de Oro City
Telefax: (08822) 855-0048
E-mail Address: cagayandeoro.city@deped.gov.ph
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Personal Development Q1 Mod-4

Studocu is not sponsored or endorsed by any college or university

COPING WITH STRESS

Department of Education ● Republic of the Philippines

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Published by the Department of Education 3 Division of Cagayan de Oro

Development Team of the Module

Co-Chairpersons: Dr. Victor G. De Gracia Jr., CESO V

Members Neil A. Improgo, EPS-LRMS

Printed in the Philippines by

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COPING WITH STRESS

This instructional material was collaboratively developed

We value your feedback and recommendations.

Department of Education ● Republic of the Philippines

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Lesson 1: Understanding of Mental Health and Psychological Well-Being to

Lesson 2: Identify Causes and Effect of Stress in Life

Lesson 3: Demonstrating Personal Ways to Cope with Stress and Maintain

What I have Learned ........................................................................................... 22

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To the Student of Personal Development:

Hello dear learners. Welcome to the fourth module.

Stress is a natural part of life. It is a part of life that everyone

Stress can lead to other issues, like anxiety, depression,

When experiencing long-term stress, your brain is exposed

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What This Module is About

What I Need to Know

After going through this module, you are expected to:

How to Learn from this Module

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ICONS OF THIS MODULE

What I Can Do These are tasks that are

Additional Activities Thus are activities in any form

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3. It can affect your mental health in some areas of life.

4. It is a physical, mental, or emotional strain or tension resulting from adverse or

5. Why should mental health matter to you and your family?

7. It refers to a positive and healthy response of the body from a stressor. It

Downloaded by Mary Rose Llamas (mrpllamas14@gmail.com)

8. It refers to a negative reaction of the body towards a given stressor.

9. Which of the following situations develop eustress?

11. Which of the following is an Unhealthy coping strategy?

13. Stressors include

15. Mental health can influence _______________

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Lesson Understanding of Mental health and

WHAT IS MENTAL HEALTH?

The concept is influenced by culture, but it generally relates to:

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INFLUENCES ON MENTAL HEALTH AND WELL-BEING

Mental health is influenced by several biological, psychological, social and environmental

Structural factors such as safe living environments, employment, education, freedom

Community factors such as a positive sense of belonging, community connectedness,

TIPS FOR MENTAL AND WELL BEING

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What’s New MENTAL HEALTH MATTERS

Mental health is just as important to our lives as our physical health.

Why should mental health matter to you and your family?

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4 BASIC DIMENSIONS OF HEALTH AND

Mental health is determined by our overall patterns of Thoughts, Emotions, Behaviours

__ being late in school _ financial obligations

headaches mood changes smoking