Health Optimizing Physical Education 4

Performance Task 1

Activity: Stress Management Plan

Stress & Coping Self-Test

Instructions: Answer all 18 of the following questions about how you feel and how things have
been going with you during the past month. Mark the response that best applies to you.

Question 5 4 3 2 1 0
In an excellent In a very good In a good My mood In a poor In a very poor
How have you
frame of mind mood mood mostly has been frame of mind frame of mind
been feeling in
up and mostly
general down
Not at all A little Some- Yes, quite Yes, very Extremely so,
enough to a bit much to the point
Have you been
bother me where I could
bothered by
not work or
nervousness? take care of
the things
Have you been Yes, definitely so Yes, for the most Generally so Not too No, and I am No, and I am
in firm control of part well somewhat very troubled
your behavior, troubled by by that
that
thoughts,
emotions, and
feelings?

Not at all A little Some- Yes, quite Yes, very Extremely so,
enough to a bit much to the point
bother me where I could
Have you been not work or
feeling so sad, take care of
discouraged, or the things
hopeless, or had
so many
problems that
you wondered if
anything was
worthwhile?
Have you been
feeling that you
were under any Not at all A little About the Yes, more Yes, a bit of Yes, almost
strain, stress, or same than usual pressure more than I
pressure? amount as could bear
usual

How happy or Extremely happy Very happy Fairly happy Somewhat Somewhat Very
satisfied have satisfied dissatisfied Dissatisfied
you been with
your personal
life?

Performance Task 1
Activity Sheet
H.O.P.E. 4
First Term, AY 2020--2021
Prepared by: Ms. Kate Fabroa
 Have you had
any reason to
wonder if you Not at all A little Some, but Some, and Some, and I Yes, a lot, and
were losing your not enough I have am quite I am very
mind or to be been a concerned concerned
memory, or concerned little
concerned
losing control
over the way
you act, talk,
think, or feel?

Extremely so,
to the point
Have you been Not at all Some-
Yes, quite Yes, very where I could
anxious, worried A little enough to
a bit much not work or
or upset? bother me
take care of
the things
How often have
you awakened
refreshed and None of the
Everyday Almost everyday Fairly often Less than Rarely
rested? time
half of the
time

Have you been

bothered by an
Yes- a
illness, bodily Some of the Yes- most of Yes- all of the
Not at all A little good bit of
disorder, pain or time
the time
the time time
fear about your
health ?
Has your daily
life been full of
things that were Yes a good
interesting to Yes, all of the Yes, most of the Some of
bit of the A little Not at all
time time the time
you? time

Have you been

Yes- a
feeling Some of the Yes- most of Yes- all of the
Not at all A little good bit of
downhearted time
the time
the time time
and blue?
Have you been
feeling
emotionally Yes a good
stable and sure Yes, all of the Yes, most of the Some of
bit of the A little Not at all
time time the time
of yourself? time

Have you been

feeling tired, Yes- a
Some of the Yes- most of Yes- all of the
worn out, used Not at all A little
time
good bit of
the time time
up or the time
exhausted?

Performance Task 1
Activity Sheet
H.O.P.E. 4
First Term, AY 2020--2021
Prepared by: Ms. Kate Fabroa
 Questions Check the number on the scale ( from 0-10) that seems closest to how you have generally been
feeling during the past month
How
concerned or
worried have
you been 10
1
about your 9 8 7 6 5 4 3 2
Very Concerned
health? Not
concerned at
all
How relaxed
or tense have 1
you been? 9 8 7 6 5 4 3 2
10 Very tensed
Very Relaxed
How much
energy, pep,
or vitality
have you 10 1
9 8 7 6 5 4 3 2
had? Very No energy at all, listless
energetic,
dynamic
How
depressed or 10 1
9 8 7 6 5 4 3 2
cheerful have Very cheerful Very depressed
you been?

Scoring:

1. Add up the numbers that correspond to box you have chosen.

2. Compare your result on the criterion reference below.

Coping Score Stress/Coping Description

Coping well. You are in the “ Positive well-being” zone.
76- 110

Marginal
71-75

Not coping very well

56-70 You are in the “stress zone”

Not coping well at all.

0-55 You are in the “Distress” zone.

Performance Task 1
Activity Sheet
H.O.P.E. 4
First Term, AY 2020--2021
Prepared by: Ms. Kate Fabroa
 1. What is your stress and coping skill test score?
46

2. What is your stress/coping description?

Not coping well at all, in the “Distress” zone.

3. Share what could be the possible reason of your result.

Too much going on and can’t really do most things all at once.

4. Give at least 1 example for each source of stressors you experience;

• Work/School Stressors: Unsupportive groupmates
• Home Stressors: Physical illness of family members
• Finances: Spending too much money on wants
• Major life events: Choosing a course for undergrad
• Emotions/Feelings: Feeling too self-pressured

My Personal Stress Plan

Part 1: Tackling the Problem

Point 1: Identify and address the problem

( Based on the identified stressors in no. 3, write how will you address these stressors)

• Work/School Stressors: Seek a conversation with groupmates to discuss expectations and

communication strategies. Set clear roles and responsibilities within the group.
• Home Stressors: Offer support to family members facing physical illness. Consider seeking
professional advice and assistance if needed.
• Finances: Create a budget and stick to it. Differentiate between needs and wants, and prioritize
spending on necessities.
• Major life events: Research and gather information about various undergrad courses. Seek
guidance from academic advisors, mentors, or trusted individuals in your field of interest.
• Emotions/Feelings: Practice self-compassion and remind yourself that it’s okay to ask for help or
take breaks when feeling overwhelmed. Set realistic expectations and focus on progress rather
than perfection.

Point 2: Avoid stress when possible

I know that everyone has stress, but there are things that I could stay away from that really stress me out. I
will

• Avoid certain people, like individuals who consistently contribute to negativity or conflicts in your life.
• Avoid certain places, like environments that consistently trigger stress or anxiety.
• Avoid certain things, like activities or habits that tend to exacerbate your stress levels.
• Avoid certain memories that create pain for me, like revisiting traumatic or distressing experiences
unnecessarily.

Performance Task 1
Activity Sheet
H.O.P.E. 4
First Term, AY 2020--2021
Prepared by: Ms. Kate Fabroa
Point 3: Let some things go; so I can focus on others.
I realize that I waste some of my energy worrying about things I can’t fix. Here are some things that I will try
to let go, so I can focus on the problems I can change.

• Let go of worrying about things beyond your control. Focus on taking action where you can make a
difference.

I know I waste some of my energy when I take things personally that really have nothing to do with me. I
am going to learn this lesson by remembering a time I did this and by choosing not to repeat that mistake.

• Release the need for perfection. Understand that it’s okay to make mistakes and learn from them.

Part 2: Taking Care of My Body

Point 4: The Power of Exercise.

I will do something that makes my body work hard for at least 20 minutes every other day – more is better. I
know that strong bodies help people better deal with stress, and this will keep me in shape. The kinds of
things I like to do include

• Engage in activities like jogging, yoga, and dancing to keep my body active and reduce stress levels.
• Commit to 30 minutes of exercise a day. Consider exercising for 30 minutes before school to improve focus.
• I can commit to 20 minutes of exercise a day. If I have trouble focusing in school, I will try exercising before
school for 20 minutes.
I can commit to 20 minutes of exercise a day. If I have trouble focusing in school, I will try exercising before
school for 20 minutes (recommended minimum 20) to see if it helps me concentrate better.

I know that a really hard physical workout will help me calm down when I am feeling most worried, stressed,
or fearful. This is especially true when I can’t concentrate on my homework because it feels like too much.
The kinds of things I might do include

• Commit to 30 minutes of exercise a day. Consider exercising for 30 minutes before school to improve focus.

Point 5: Active Relaxation.

I will try to teach my body to relax by using

• Include activities like intense cardio workouts, boxing, or high-intensity interval training for stress relief.

Point 6: Eat well.

I know that having a healthy body helps people deal with stress better. I have already agreed to exercise
more. I understand that good nutrition also makes a difference in my health and how well I deal with stress.
The changes I am ready to make include

• Incorporate more fruits, vegetables, and whole grains into my diet. Limit sugary and processed foods.
• Focus on balanced meals with adequate protein, healthy fats, and carbohydrates.

Performance Task 1
Activity Sheet
H.O.P.E. 4
First Term, AY 2020--2021
Prepared by: Ms. Kate Fabroa
Point 7: Sleep well.

I know that people who get a good night’s sleep do a better job of dealing with stress and do better in
school. For me to get the sleep I need, I will try to go to bed at ____:____.

• I will consider the following plan to help me get the best night’s rest.

Aim to go to bed at 10:00 PM. Establish a calming bedtime routine to signal my body it’s time to wind down.

• I will use my bed only for sleeping. I will use another place to do some of the things I do in bed now.
I will

Create a comfortable sleep environment and use the bed exclusively for sleeping.

Part 3: Managing my emotions

Point 8: Take instant vacations.

Everyone needs to be able to escape problems for a while by taking an instant vacation. I will

• Engage in activities I find enjoyable and mentally refreshing, like reading, listening to music, or taking short
nature walks.

Point 9: Release emotional tension.

I will try to let my worries go, rather than letting them build up inside.

• Practice journaling or meditation as a means of letting go of worries and emotions.

When it seems that I have too many problems and they seem like more than I can handle, I will work on
one at a time.

• Seek healthy outlets for emotional expression, such as talking to a trusted friend or counselor.

Part 4: Helping a little can make your world better… and help you feel better

Point 10: Contribute.

I know that people who realize they are needed feel better about themselves because they can make a
difference in other people’s lives. I plan to

• Help a member of my family by offering assistance with their tasks or spending quality time with them.
• Volunteer in my community by participating in local events or contributing to a cause I am passionate about.
• Help the environment by participating in clean-up initiatives, recycling, or supporting conservation efforts.

Performance Task 1
Activity Sheet
H.O.P.E. 4
First Term, AY 2020--2021
Prepared by: Ms. Kate Fabroa
Reference:
Creating your personal stress-management plan. (n.d.). Retrieved from
http://www.fosteringresilience.com/stress_management_plan.php

Performance Task 1
Activity Sheet
H.O.P.E. 4
First Term, AY 2020--2021
Prepared by: Ms. Kate Fabroa