The document focuses on personal development related to coping with stress, outlining its causes, effects, and coping strategies. It emphasizes the importance of mental health and suggests various techniques for managing stress, including problem-focused and emotion-focused methods. Additionally, it encourages self-reflection through exercises and activities to enhance personal well-being and resilience.

1. Personal
Development
Quarter 1 – Module 5
COPING WITH
STRESS

2. OBJECTIVE/S:
1. identify causes and effects of stress in one’s life
2. demonstrate personal ways to cope with stress and maintain
mental health.

3. Activity 1: A FIGHT FOR THE RIGHT
Photocredit: Philstar.com
1. What does the picture depicts ?
2. What messages do this picture give to an adolescent like you ?
3. How this picture affects the lifestyle, self -esteem, and value of a person ?
WHaT’S IN
Hello there! Let us get some information from you on how this editorial cartoon may
impress you. Try to ponder what messages this editorial cartoon conveys to you. Please
answer the questions below in a complete sentence on a separate sheet of paper.

4. WHaT’S NEW
Having seen the editorial cartoon above and answered the following questions.
We may ask ourselves what kind of feelings we have for now and wonders how this
may affect our dealings with other people. As you continue, let me know your
opinion to this given scenario below by answering the questions in a sentence and
write this in one whole sheet of paper.
aCTIVITy 2 REad THE SCENaRIO
What can you say about the scenario in Davao City, Philippines
POSITIVE
_____________
______________
NEGATIVE
____________
______________

5. WHaT IS IT
Learning from the activities above, you understand that your answers are
pointing to a common topic which is STRESS. 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 ( Webster
dictionary ). It is the feeling one gets from prolonged, pent-up emotions.
2 TYPES OF STRESS
EUSTRESS DISTRESS
this consists of our everyday stresses and is
considered as good or positive stress because
of the benefits it brings to people who
experienced it.
this is a form of negative stress that is
experienced when the situation or event
encountered is threatening or
overwhelming and one’s ability to cope is
inadequate
Effects: help improve work performance,
increase motivation and energy, excite an
individual.
Effects: decrease work performance, cause
anxiety and worry, can cause mental, physical
and health consequences, unpleasant feeling.

6. Stressor/s - pertain to the causes of stress. It is a stimulus that is perceived
to be a threat or that which causes stress.
The diagram below shows different kind of Stressors ( Girdano, Dusek, & Everly,2012, as cited in Taladua,
2018 )
Bioecological Psychointraper-
Influence sonal Influence
Biological and They involve some
ecological factors personality such as
sunlight, constructs like gravitational pull,
thoughts, beliefs, electromagnetic values,
attitudes, fields, and opinions.
Environmental Stress happens toxins, solar
when any of them radiation, noise are
violated. pollution, etc.
Social Influence
Influence by social
causes such as financial
insecurity, violation of
human rights,
technological advances,
lifestyle behavior, peer
pressures, etc.
Technostress
Devastating emotions
caused by the
outpouring amount of
information from online
technology like identity
theft, internet gambling,
distractions of emails
and text messages, etc.
(Levy)

7. 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.
Y o u c a n c h e c k y o u r w a y s o f c o p i n g , b e c a u s e t h e y c a n b e e i t h e r
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.

8. There are other techniques on how to manage stress:
1. Track your stressors 7. Develop healthy responses
2. Establish boundaries 8. Eat healthy and nutritious
foods
3. Smile and Laugh 9. Exercise
4. Take time to recharge 10. Sleep 9 – 11 hours
5. Learn how to relax 11. Talk to your parents,
teachers, elders,
6. Pray to God pastors/priests

9. 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:
1. Take a deep breath, get more oxygen for you to think logically and 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.

10. 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.

11. 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.

12. 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.

13. 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. T he capacity to control a n d 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

14. WHaT’S MORE
Instructions: Read the poem carefully and answer the questions below. “The Portal of
the Mystery of Hope” which was written by a French poet, Charles Péguy ( charls
pegi ). The poem is written from God’s perspective and is meant to remind man that
God is happy with His people when they give importance to sleep.
Just sleep. Why don’t people, make use of it ? I’ve given this secret to
everyone, says God, I haven’t sold it. He who sleeps well, lives well. He who
sleeps, prays. He who works, prays too. But there’s time for everything. Both for
sleep and for work. Work and sleep are like two brothers. And they get on very
well together. And sleep leads to work just like work leads to sleep. He who
works well sleeps well, he who sleeps well works well.
And yet they tell me that there are men who don’t sleep. I don ‘t like the man
who doesn’t sleep, says God. Sleep is the friend of man. Sleep is the friend of
God. Sleep may be my most beautiful creation. And I too rested on the 7th day.
He whose heart is pure, sleeps. And he who sleeps has a pure heart. This is the
great secret to being as indefatigable as a child.

15. Yes, they tell me that there are men who work well and who sleep poorly. Who don’t
sleep. What a lack of confidence in me.
I’m talking about those who work and who don’t sleep. I pity them. I’m talking about
those who work, and who thus in doing this are the following my commandment, poor
children. And who, on the other hand, don’t have the courage, don’t have the confidence to
sleep. I pity them. I hold it against them. A bit. They don’t trust me. As a child lays
innocently in his mother’s arms, thus do they not lay innocently in the arms of my
Providence. They have the courage to work. They don’t have the courage to do nothing.
They possess the virtue of work. They don’t possess the virtue of doing nothing. Of
relaxing. Of resting. Of sleeping. Unhappy people, they don’t know what’s good.
-Charles Péguy
Activity 3: SHORT POEM ANALYSIS
1. What was the poem all about ? _______________________________________
2. Do you agree or disagree to the ideas of the author about the poem ? ______
3. Why yes or why not ? ________________________________
4. Do you agree that sleep is important ? _________ Why yes or why not ?________
5. Write the line of sentence /s that struck you most and explain why ?
6. What are the barriers in your dreams in life ?
7. What possible actions/steps you will take to achieve those dreams ?

16. WHaT I HaVE LEaRNEd
I believe that you are done answering the activities above and learned many things based on the
discussions. What I am going to let you do by now, is to activate your retention of the concepts by letting
you do some activities in your notebook or separate sheet of paper. Please write your answers either in
sentence form or phrase.
Activity 4: CAUSES AND EFFECTS OF STRESS IN YOU
A. Why do you consider them as the causes of stress ?
_______________________________________________________________________
B. What are your coping mechanism to overcome stressors?
_______________________________________________________________________
C. How to maintain mental health ?
________________________________________________________________________

17. Activity 5: WEB OF STRESS
Instructions:
In your notebook, draw and supply the blank shapes of the Graphic
Organizer with your answers in phrase / sentence form.

18. WHaT I CaN dO
Activity 6: CREATIVE PERSONAL STRESS BUSTING TECHNIQUES
In any piece of paper or in your notebook. Draw symbols or pictures, write your own
quotes, or cut pictures to form a collage or you make a poem, compose a song that you
believe that will be helpful in coping your stress.
This Works for Me

19. addITIONaL aCTIVITIES
Activity 7: SLEEP AND BEDTIME DIARY
Direction: In a separate sheet of paper, copy the table below, write in the third row
the activities you do before you went to sleep.
From your list , put an X of those activities that need to be taken out which causes stress and
retain those activities that may help improve your life. Be sure to keep track on these and
hopefully you will be able to realize that you must choose activities that are wholesome and
stressbuster.
Day What was I doing before I went to bed ? Did this affect what time
you went to sleep ?
SUNDAY Examples:
* Playing a sport
* Playing a video game
* Reading a book
* Watching TV
* Talking on the phone
* Texting with friends
* Chatting with friend in Facebook
Yes No

20. * Others _________.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY