I. Explain how stress processes and how human responds to it.

Processing stress and how human responds to it can be different for

each individual. Stress starts when stressors are triggered internally and
externally. Internal for example negative thoughts, pressure, and worries
while external for example is everything happening around us such as
argument or traffic. Once the stressors are being triggered our mind
evaluates the stress or the situation we’re in. Sometimes we view it as
overwhelming or threatening and sometimes we can view stress can be
manageable.
We humans respond to these triggers by releasing stress hormones.
Our body acts to either face the stressor or situation or escape from it.
There are also signs that our body reacts from it like our heart rate rises,
shallow breathing and even tensed muscles.
Dealing with stress can be handful; we try different ways to handle it
by talking to someone, taking a break, others smokes and drinks or do
active activities like hiking. Finding what we think that are best for us to
relieve our stress is one of the way to handle it. But when coping strategies
are ineffective it may lead to exhaustion, burnout even anxiety and
depression.
Understanding the stress helps us to handle it and develop effective
coping strategies and managing stress to maintain overall well-being.

iii. Make a Goal Setting Plan (Short Term Only) based on what you learned from
Locke’s goal setting theory.

Goals for the 2nd Semester

- Talk to a counsellor
- Organized Study space at home
- Change the body clock (waking up early and Sleep early)
- Go Hiking
- Stick to my Budget
IV. Enumerate 5 steps for self-care and explain how to achieve each.
1. Physical Exercise – Start with small steps if you are new to exercise.
First, set achievable goals like taking a daily walk instead of going
straight to jogging and do a short workout routine. There are also other
activities to do like dancing, swimming, and other sports. Consistency is
the Key. Create a schedule and be consistent, gradually increase the
duration and intensity of your exercise or workouts.

2. Relaxation and Mindfulness – practice a simple meditation like deep

breathing exercises for a few minutes of your time. Clear your mind and
focus on the present.

3. Healthy eating Habits – Health is wealth. Start by incorporating more

fruits, vegetables and proteins into your meals. Have a Meal Plan to
avoid relying on fast food or unhealthy snacks. Stay hydrated by drinking
enough water throughout the day. You can also consult a nutritionist for
you to track and consume the right amount of food intake accurately
depending on your status.

4. Quality Sleep – Maintain a consistent sleep schedule going to bed and

waking up the same time every day. Ensure your sleep environment is
comfortable and free from distractions such as noise and screens. Limit
caffeine and gadgets use before bedtime.

5. Setting Boundaries and Saying No – Identify your priorities and values to

understand when and where to set those boundaries. Practice
assertiveness in communicating your needs and limitations to others.
Learn to say No politely but firmly when request or commitments don’t
align with your well-being or goals. Surround yourself with people who
are supportive and respect your boundaries.
V. Answer this question comprehensively. “Self-compassion is a way to counter stress.
How do you show self-compassion towards yourself?”

Recently, we wrote a letter to ourselves showing self-compassion. I wrote the

things that myself would want to hear; validation, motivation and compassion. Though
it takes time to practice these to myself, I think could start by putting small acts of
kindness and adding it to my daily routine. Be gentle to myself, especially in difficult
times and treating myself with the same care and understanding that I show to my
friends and love ones.
 Sanaysay

May mga nauna pero Di ka pa Huli

Sa edad na bente singko, dapat nakapagtapos ka na sa pag-aaral, may
maganda ka ng trabaho at nakapagsimula ka nang mag-ipon. Mga pangarap na may
oras, mga pangarap na may pinagbabasehan at pinagkukumparahan. Sa edad kong
bente singko, ngayon ko pa lamang sinisimulan ang aking mga pangarap. Sa loob ng
walong taon mula noong ako ay nakapagtapos ng sekondarya, bakit ngayon lang ako
nagsimula sa aking mga pangarap? Ang mga ka-batch ko may mga kanya-kanya ng
buhay, pamilya at may mga naipupundar na. Nakaka-inggit sa una pero sa bandang huli
nakaka-inspire dahil kung kaya nila, kaya ko rin.

Hindi lingid sa kaalaman ng lahat, hindi ito ang una kong pagpasok sa kolehiyo
kundi pang-apat at panghuli. Maaaring sa pananaw ng iba parang winawaldas ko lamang
ang pera ng aking mga magulang pero may mas malalim pang rason kung bakit nangyari
iyon. Parang pumunta ako sa giyera na walang kaalam-alam sa kalaban, bala at armas.
Hindi ako naging handa sa aking pagpasok sa kolehiyo. Hindi ko alam kung anong kurso
ang kukunin ko tanging magulang ko lang ang nag dedesisyon kung ano kukunin ko at
sasangayunan ko lang ito. Tatlong beses itong naulit sa loob ng apat na taon. Kaya
tumigil muna ako pansamantala upang maiayos ko ang aking pagiisip patungkol sa aking
pangarap. Isipin mabuti kagustuhan na nasa aking puso’t isip.

Sa mga panahon na iyon, ako ay naghanap muna ng trabaho at nagbukas ng

negosyo para kumita ng pera at maibsan kahit kaunti ang kagastusan ng aking magulang
sa araw-araw. Sabi ng iba kapag nagsimula kang magtrabaho, tatamarin ka na mag aral
muli pero hindi ko lubos akalain na ito pala ang magpapalinaw ng aking isipan kung ano
ang pangarap ko at gusto ko maging. Hindi naging madali ang paghahanap ko ng
trabaho dahil may mga hinanahap sila na wala ako tulad ng degree at experience. Sa
negosyo naman ay kaalaman at kahusayan sa larangan. Naging malinaw na ang aking
pangarap.
 Natakot ako mag simulang muli dahil hindi ko mga ka-edad ang magiging kaklase
ko, ibang iba ang kursong kukuhain ko sa mga kursong kinuha ko noon at baka maulit
nanaman yung mga nakaraan. Ngunit lakas lang ng loob at malakas na suporta lamang
ang naging sandigan ko para magsimula muli. Ngayon, kinukuha ko ang kursong
Bachelor of Science in Business Administration Major in Financial Management sa
Eastern Quezon College.

Akala ko noong una hanggang doon nalang ako. Akala ko noong una hindi
na ulit ako makakakuha ng pagkakataon. Akala ko noong una wala akong pangarap.
Akala ko noong una wala akong patutunguhan. Akala ko huli na ako. Lahat pala ng iyon
akala ko lang. Magkakatotoo lang ang akala mo kapag walang kang ginawa para baguhin
ito. Noon, nasasaisip ko lang pala ang mga negatibo at takot. Kailangan pala muna may
magpa-realize sa akin para malaman ko ang kagustuhan ko at harapin ang mga nasa sa
isip ko. May sarili pala tayong mga timeline sa buhay. Sa mga ka-batch ko, iyon ang
timeline nila at sa akin naman ay ito. Sila man ay nauna pero hindi ibig sabihin sa akin
nito ako ay huli na.