Module
5:Coping with
stress in
middle and
Objectives:
• Recognize the sources of
one’s stress;
• Illustrate the effects of
stress on one’s system; and
• Identify personal ways of
coping with stress for
Activity: Tell the
emotions in the box that
you identify with:
ANXIOUS STRESSED WORRIED
FEARFUL LOW LONELY
OVERWHELMED HELPLESS FRUSTRATED
GUILTY ANGRY
Corona Virus
Pandemic
(2019)
What did you feel?
What would you do
differently in the future?
What were your
thoughts?
STRESS
• It is the reaction of the
mind and body to
stimulus that causes
tension on the well-being
and disturbs the state of
calm or equilibrium of a
STRESS
• Stress is now understood
as a way of life crisis
(Masih & Gulrez, 2006)
affecting any individual
regardless of their
developmental stage
•Sources
of Stress
Stress According Psychologist
Example of Distress
Divorce
Anxiety
Deadlines
Financial problems
Bullying
Feeling burnt out
Example of Eustress
-Giving Birth
-Buying a Home
-Marriage
-Learning something new
-Starting a new job
-Participating in competition
-Accepting Challenging Tasks
3 Views of Stress
Stress as STIMULUS
Stress as
RESPONSE
Stress as
Healthy Stress
It can motivate,
energize, and
produce fruitful
actions.
Two sources of Stress
External Stressors – comes
from the outside of you like
certain situations and people.
Example: Major life changes,
such as death of a loved one.
Work or school.
Two sources of Stress
Internal Stressors – coming from
within your thoughts that caused
you to feel fearful about the future
and personal beliefs, which include
your own expectations. Example:
Negative self-talk, Unrealistic
1.School demands (test and
homework) and
frustrations
2.Negative thoughts and
feelings about themselves
3.Change in their bodies.
1. Problems with friends
and/or peers at school
2. Unsafe living
environment or
neighborhood
6. Separation or divorce of
parents
7. Chronic illness or sever
problems in the family
8. Death of a loved one
9. Moving or changing schools
10. Taking on too many activities
11. Family financial problems
12. Moving to new home and
school
13. Dating
14. Too high parental and school
expectations
15. Sports and extracurricular
activities
16. Job Hunting
17. Social backwardness
18. Too many things to do
19. Not achieving something
that you really wanted
20. Thinking about future
21. Dealing with sexual
feelings
22. Worrying about
neighborhood or world
problems
23. Feeling guilty
21. Dealing with sexual
feelings
22. Worrying about
neighborhood or world
problems
23. Feeling guilty
Stress Responses
Fight
•Aggressiveness
•Toughness of body
•Stomp, kick
•Anger, rage
•Knot in stomach,
nausea, vomiting
Flight
•Restless legs and
feet
•Feeling trapped
•Anxiety/ adrenaline
•Wide eyes
Freeze
•Feeling numb
•Heart pounding
•Sense of dread
•Pale skin
•Holding breath/
restricted breathing
Two types of Coping
Mechanisms.
1. Emotion Focused
Coping Skills
2. Problem Based
Coping Skills.
Teens can handle stress with the
following behaviors and techniques:
1. Exercise and eat regularly
2. Avoid excess caffeine intake
which can increase feelings of
anxiety and agitation
3. Avoid illegal drugs, alcohol and
tobacco
1.Learn relaxation exercise
(abdominal breathing and muscle
relaxation technique).
2.Develop assertiveness training
skills. For example, state feelings in
polite firm and not overly
aggressive or passive ways: (“I feel
angry when you yell at me”,
“Please stop yelling”)
6. Rehearse and practice
situations which cause stress.
7. Learn practical coping skills
8. Decrease negative self-talk:
challenge negative thoughts
about yourself with alternative
neutral or positive thoughts.
6. Learn to feel good about doing a
competent or good enough job
rather than demanding perfection
from yourself and others.
7. Take a break from stressful
situations.
8. Build a network of friends who
help you cope in a positive way.
