STRESS

MANAGEMENT
CLEVER JHAY D. GABRIEL, CPSST
GUIDANCE ADVOCATE
WHO
ARE
YOU?
-GRADUATED BS MASS COMMUNICATION (2018)
ACADEMIC SCHOLAR, HOSTING CARRIER, ISO AUDIT
FORCE, HARD LINE, IFM (PAPA CLEV), RPN, RADYO
NATIN, BBC, MASS RADIO, EMEDIA, RADYO AGILA,
SUMMA CUM LAUDE
-NET 25 (2019)
ZAMBOANGA DEL NORTE
-COLLEGE INSTRUCTOR (2019-2020)
ZAMBOANGA DEL NORTE
-RADYO AGILA & NET 25 EBC (2020-2022)
DAVAO REGION
-ENERGY FM (2022-2023)
PAGADIAN CITY
-DEPARTMENT OF AGRICULTURE Fuel Assistance
(2023)
PAGADIAN CITY
-MASTER OF ARTS IN GUIDANCE AND COUNSELING
(2023-Present)
Certified Soft Skills Trainer, Guidance Advocate, Gatekeper
Against Suicide-Trainer 1
-CUP 2 GO FOOD HUB (2024)
OIC-Finance & Marketing
-CHURCH ORGANIST (2019-Present)
Choir member since 2018
-FINANCIAL LITERACY ADVOCATE (2023-Present)
Health Insurance, Life Insurance, Life Plan and Non-Life
 HOW TO
CHOOSE
STRESS
MANAGEME
NT HABIT?

“YOU LOOK SO STRESS!”

Stress occurs when
you are overwhelmed
by issues and
responsibility in your
life.
To find a stress management
habit that will help you
manage stress you must
identify the causes of stress at
your life, seek help in
choosing a stress management
technique, and pick a strategy
that will be into your lifestyle.
 STEP 1. Determine what
causes your stress.

Before you learn how to choose a stress management habit, figure out what areas in your
life are causing your stress
STEP 1. Determine what
causes your stress.

Rate your level of stress

from 1 to 10 with 1 being
not stress and 10 being the
most stress you’ve ever
experienced
STEP 1. Determine what
causes your stress.

Stress can cause headaches,

gastrointestinal problems,
depressions, mood swings,
insomnia and other problems
STEP 2. Get help choosing a
stress management habit.

Working with a therapist is a

good way to choose a stress
management habit
STEP 2. Get help choosing a
stress management habit.

Stress reduction techniques

recommendation from a
licensed therapist may include
such things as breathing
exercises, meditation or regular
physical exercise.
STEP 2. Get help choosing a
stress management habit.

Discuss the recommendations

with your therapist to
determine which techniques
you are willing to try
STEP 3. Choose a stress management
habit that will fit into your lifestyle..

The stress management technique

you pick should be something
you enjoy doing and that you will
make time for.
STEP 3. Choose a stress management
habit that will fit into your lifestyle..

Techniques that increase your

level of stress, even though they
may be effective for others,
should be discontinued and
avoided.
HOW TO DEVELOP A PLAN
TO MANAGE STRESS

Stress is often a common feeling in many people’s lives. If not

dealt with accordingly, stress can feel like it is taking over your
life and can even affect your physical health
Consider the following in your attempt to
develop a plan to manage your stress.

1. Do a free-association or stream of consciousness exercise. As you begin to develop a

plan to manage your stress, it can feel like an overwhelming task
 Consider the following in your attempt to
develop a plan to manage your stress.

a. For a very short amount of time

(approximately two to three
minutes), write out everything that is
causing you stress.

b. Don’t stop writing until your time is

up. Doing it quickly prevents you from
focusing on each specific stressor, so that
you can get as many of your thoughts as
possible onto paper.

c. Write any thoughts or feelings that

surface about your stress or stress
management as well.
 MAKE A
LIST

2. Make a list. To manage your stress, try to identify what you are stressed about and where it’s coming
from
 MAKE A LIST

a. Feel free to write your

stressors out with paper and
pen, or consider typing your
list on a spreadsheet to make
it easier to move things
around later, if needed.

b. Don’t worry too much about

the order at this time.
 DEFINE

3. Define each stressor with as much detail as possible. As you look at you list, try to
narrow any broad categories of stressors down to specifics
DEFINE
a. Ask yourself if there is a specific factor about
your work that is the actual stress sources or if
it is more of a general stress about working.
For example, if you work at a call center and
enjoy the job itself, maybe you are stressed by
long work hours, by your boss, or by the cold
calling portion of your job.
b. b. Ask yourself if your stressors might be
related to particular people, places, tasks,
responsibilities, thoughts or feelings.
c. c. If you remove what you have identified as a
specific stressor and your feelings towards that
broader topic improve, you are on the right
track.
TAKE A BREAK

4. Take a break. Evaluating your stressors and having them all written in front of you is a big step! If
you are feeling your stress increase by just looking at the list, then take a break
TAKE A BREAK

a. Go for a short walk.

b. Have a glass of cold water and focus on the act
of drinking water for a few moments.
c. Do a short relaxation exercise such as deep
breathing.
 LABEL

5. Label each stressor as a big stressor or a small stressor

 LABEL

a. Use your thoughts as well as

your own body reactions and
responses to help you
determine the importance or
severity of each stressor.
b. Notice your urges to avoid
anything during this process
LIST THE RESOURCES

6. Make a list of the resources

you have to combat your stress
LIST THE RESOURCES

a. People, such as friends,

family, or therapists.
b. Activities, such as spiritual
practices, hobbies, or relaxation
exercise.
c. Online tools and resources
LIST THE RESOURCES

7. Resist the urge to ignore or

avoid your stress. Experiencing
stress is unpleasant.
PART 2 MANAGING YOUR
STRESS
PART 2 MANAGING YOUR
STRESS
 PART 3 PREVENTING STRESS
IN THE FUTURE

1. LEARN TO SAY NO
2. Practice mindfulness
3. Engage in active relaxation
4. Sleep and eat well
 PART 3 PREVENTING STRESS
IN THE FUTURE

1. LEARN TO SAY NO
2. Practice mindfulness
3. Engage in active relaxation
4. Sleep and eat well
STRESS
MANAGEMENT
CLEVER JHAY D. GABRIEL, CPSST
GUIDANCE ADVOCATE
DO NOT
OVERDRAMATIZED!
 REFERENCES

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