PERSONAL DEVELOPMENT 1.
Take a deep breath, get more oxygen for you to think logically and
LESSON 5: COPING WITH STRESS AND MAINTAIN MENTAL HEALTH
At the end of the lesson, you will be able to:
1. identify causes and effects of stress in one’s life
2. demonstrate personal ways to cope with stress and maintain
mental health.
There are many causes of stress and their also many effects either to
the person having it or to the person/s who induced stress.
What is Stress?
Stress – an emotional factor that causes bodily or mental tension. It
is the feeling one gets from prolonged, pent-up emotions.
2 Types of Stress
EUSTRESS DISTRESS
this consists of our everyday this is a form of negative stress
stresses and is considered as that is experienced when the
good or positive stress because situation or event encountered
of the benefits it brings to is threatening or overwhelming
people who experienced it. and one’s ability to cope is
inadequate
Effects: help improve work Effects: decrease work
performance, increase performance, cause anxiety and
motivation and energy, excite worry, can cause mental,
an individual. physical and health
consequences, unpleasant
feeling.
Stressor/s - pertain to the causes of stress. It is a stimulus that is
perceived to be a threat or that which causes stress.
Coping with Stress
Stress is part of growing up. You may feel pressure in
everything you do, both at home and in school. Broken cellphone, a
failed exam, miscommunication with parents and teachers, late in
coming to school, a conflict with a classmate – all these are your
stressors or causes of stress. You experience stress when you
respond to your stressors that you perceive to surpass your
capabilities. You can check your ways of coping, because they can be
either PROBLEMFOCUSED or EMOTION-FOCUSED.
1. PROBLEM-FOCUSED METHODS - deal with the stressors directly
in practical ways which include:
A. Seeking social support – talking and discussing the problems.
B. Anticipatory Coping – anticipate the symptoms and feelings of
stress and we can do something to avoid them.
2. EMOTION-FOCUSED METHODS - used when a person has no
capacity to deal with the source of the problem which include:
A. Defense Mechanism – pretending it’s not happening.
B. Reappraisal – take another look of the situation and change the
way they feel.
C. Arousal Reduction – the person is less aroused, feels less stressed,
like in meditation.
Personal Ways of Coping with Stress
When you are stressed out, you may probably feel overwhelmed.
These are the following ways to cope with stress:
clearly.
2. Having a massage, taking a warm shower or even taking a nap can
calm your muscles.
3. Engaging in physical activities such as brisk walking and playing
favorite games, will divert your attention.
4. When you deal stress, learn to comfort yourself.
5. Comfort yourself for some limitations and forgiving those who
hurt you.
6. Choose of being a good person and improving yourself.
7. Soothe yourself with aromatherapy like before exam you can wear
your favorite perfume.
8. Crying in your private room.
9. Talking about what you feel and what you think about your
situation.
Mental Health – refers to a state of well-being in which the
individuals realizes one’s own abilities and potentials, scopes
adequately with the normal stresses of life, display resilience in the
face of extreme life events, works productively and fruitfully, and is
able to make a positive contribution to the community. ( Republic Act
11036 )
MAINTAINING MENTAL HEALTH
1. Think bright. Think well. Be positive. Keep your optimism high,
look on the bright side of life and count your blessings everyday.
2. Do what is right. Take good action. Take care of yourself. Avoid
risky behaviors. If uncertain or confused, seek guidance or ask for
help. consult your parents, teachers, counsellors, and other people
you trust.
3. Be on the move. Exercise it lifts your mood, keep you fit and
energizes you.
4. Be strong. Manage your stress. Know what gives you stress and
deal with them. Find ways to slow down and relax look away from
gadgets, enjoy the beauty of nature, breathe some fresh air. Be strong
and resilient.
5. Lift yourself up. Build your confidence. Avoid negative people,
value and develop your abilities, know your weaknesses and find
your strengths, love the gifts from God in you and surround yourself
with people and things that will inspire and make you happy.
6. Find peace inside and out. Accept yourself and your
circumstances. it is the best point to bring about changes. Take quiet
time to be at peace, bring peace round you and it goes back to you.
7. Develop life skills. Learn to manage time, how to budget, learn
how to cook, repair or fix things, learn how to apply first aid, learn to
ask help, learn to survive, learn our laws, learn basic self defense and
etc.
8. Establish a support network. It is good to have a group whom
you can turn to when you need for some help.
9. Help someone. Be useful, volunteer, apply what you learn, be a
gift to others.
10. Enhancing self-esteem. Means self worth. You are confident,
feel good about yourself, find ways to improve, work cooperatively.
11. Enhancing resilience. The capacity to recover from an
unpleasant experience. Resilient individuals can return to their
original condition after a life changing experience such illness or an
accident. Establish connections to people, accept reality that nothing
is permanent, love and take care of self, and knows how to solve
problems.
12. Developing self- regulation. The capacity to control and
monitor your own behavior. It is setting goals and standard and
delaying gratification of needs. Examples: you do not play cellphone
because you must focus on deadlines at school, do not use any social
media during midterm and final tests, skip attending parties to focus
on your studies.
13.Enhancing social skills. The abilities to relate more effectively
with others. May help you meet outstanding people and build strong
connections with them when you are about to build your career. Set
your limitations or boundaries, show empathy to others, learn to
negotiate, promote good feelings, be thankful and appreciative,
practice forgiveness, learn to help others and accept help from
others.