Stress Management

1. STRESS
MANAGEMENT
IN THE
WORKPLACE
Prepared by:
DR. HENNIE P. LOMIBAO, RGC
Professor VI
Dean of Admissions

3. UNESCO SURVEY
2020
Lack of familiarity with distance
education and competence in the
use of ICT tools
Confusion and stress among
teachers and school leaders
due to school closures
Abrupt shift in instructional
delivery modes
Unpleasant work- related
emotions due to depletion
of psychological resources

4. US RAND Survey
(2022)
Teacher and Principal stress
running twice the rate of
the general working public
Occupational wellbeing
is generally poor among
mid- career teachers,
female teachers, and
principals

5. EUROPEAN Survey
(2022)
Excessive
workloads
Interpersonal
communication
problems
Insufficient
training
High incidence
of stress,
anxiety, and
depression

6. ASIAN SURVEY
(2022)
Prevalence of anxiety, depression, and job-
related stress symptoms among teachers/
school administrators
Psychosomatic problems due to
exhaustion and burnout
Poor coping responses to stressful events

7. ASIAN SURVEY
(2022)
Low quality student learning environments
Poor academic and non- academic student
outcomes
Limited or no access to employer- provided mental
health supports

8. PERSONAL AND
ORGANIZATIONAL
IMPLICATIONS
Commitment
Work
Engagement
Productivity Job Satisfaction
General Life
Satisfaction

10. Activity 1: The
Human Bingo!
(15 minutes)
TASKS:
1. Identify and rank the signs and symptoms of stresses that you
have.
2. Put an X mark on at least (5) boxes containing a statement that
best describes you lately.
3. Plan out what to do to lessen, manage or deal with the stress
that you identified.
4. What can you say about the boxes you have marked in terms of
the stress you currently experience.
5. Think of ways you think you can do to help you feel better.

12. Activity 2: The
Mood Butterfly
(15 minutes)
TASKS:
1. Get to know your stress level through simple art therapy.
2. Color your butterfly using the hues that best capture how you feel
for the past 6 months.
3. Join a group of five, preferably, be with participants least familiar
or known to you. Share your artwork and be able to explain the
colors you used.

14. Activity 3: The
Thought Boxes
(30 minutes)
TASKS:
1. Think of your hot buttons that usually bring into surface, negative
or unwanted emotions and make you feel stressed out.
2. Complete the sentence fragments provided in each box as
honestly as possible.
3. Analyze your answers using Albert Ellis’ ABC Model, as illustrated
below.
4. Write at least (3) key learning takeaways from this activity.

16. Albert Ellis’ ABCDE Model:
Towards Cognitive, Affective
and Behavior Regulation

17. WHAT CAN WE
LEARN FROM
CURRENT STRESS-
RELATED SURVEYS?
42% INCREASE IN NO. OF
FILIPINOS EXPERIENCING
ELEVATED STRESS,
ANXIETY AND DEPRESSION
(HEALTH ASIA BAROMETER
REPORT, 2021)
1. Mental
2. Emotional
3. Work- Related

18. WHAT CAN WE
LEARN FROM
STRESS- RELATED
SURVEYS IN THE
COUNTRY?
50% SPIKE IN NO. OF CALLS
FOR HELP (NATIONAL CENTER
FOR MENTAL HEALTH, 2021)
• Anxiety and Panic Attack
• Sleep Disorder
• Suicidality and Self- Harm
(women = 18 – 30 y/o)
• Need for Counseling
• Need for Psychological
Assessment
• Need for Medical/ Psychiatric
Intervention

19. DEPRESSION
31.82%
SCHIZOPRENIA
5.92%
BIPOLAR DISORDER
14.46%
ALCOHOL USE DISORDER
24.28%

20. Understanding Your Current Stress Level is the First Step
to Taking Control
HOW
ARE
YOU?

21. In a scale of 1- 10, where do you
place yourself in the continuum
and why?
I AM NOT OK- I AM PARTLY OK/NOT OK- I AM OK

22. SELF-
SURVEY
EXERCISE:
T H E A P G A R T E S T
( A P G A R A N D
H E L LW I G )

23.  Are you looking overly tired or stressed?
 Have you been gaining or losing weight?
 Is there any indication of substance abuse?

24. Are you becoming less efficient
or effective over time which
could be connected to
increased distress?
Are you over- performing but
neglecting other parts of their
lives?

25. How do you react to new
challenges or goals? Are you
overwhelmed, indifferent, cynical
or bored?

26. Are you in control of your
emotions or are you controlled by
your emotions at work and at
home?
Have you had recent emotional
outbursts, mood swings or
meltdowns?

27. Has your working relationship with
superiors, peers or staff
deteriorated?
Do you have tendencies to socially
isolate than to get involved?

28. PATHWAYS TO DE-
STRESS AND COPE :
COGNITIVE,
AFFECTIVE AND
PHYSIOLOGICAL
RECOMMENDATI
ONS

29. Stress
Inoculation
Exercises for
Personal &
Workplace
Efficiency

30. Activity 1: Work- Life
Review
(My Life’s Lyrics)
Objectives: Identify past and current issues or problems that interfere with occupational,
emotional and social functioning through a comprehensive work- life review
Activity/ Strategy:
• Encourage the client to sit comfortably; ask him to close his eyes, relax and
stay calm as he listens to the musical piece. (1st exposure); Tell the client to
listen to the musical piece again. (2nd exposure.) This time, let him focus and
reflect on past and current experiences in his home, work and other areas of
his life guided by the question: “If you were a song writer, what would be your
life’s lyrics?”
• Request the client to write down his recollections/memories or reminiscences
that surfaced in his consciousness. Allow ample time for the client to do this
exercise. (Counselor observes any residual emotional reactions).

31. Activity 1: Work- Life
Review
(My Life’s Lyrics)
• Invite the client to share his contemplations liberally without
unduly disrupting the client’s disclosure (Counselor actively
listens, shows acceptance, empathetic understanding and takes
note of the content and significant themes that may be drawn
from the narrative)
• Explore client’s thoughts, feelings and resultant behaviors,
including consequences for his action/ inaction on issues or
problems raised
• Draw out from the client his insights about the activity.

32. Activity 2: Meditative
Session 1: (The Stick
Exercise)
Objectives: Identify problematic aspects of the client’s discourse and clarify all resources
available at his disposal.
Activity/ Strategy:
• Ask the client to watch a brief demonstration video of a simple meditative
exercise. Tell him to pay attention to the routine and listen to the accompanying
rhythm or beat.(1st exposure)
• Repeat showing the demonstration video and request the client to try imitating
the routine. While doing the exercise, ask the client to clear his thoughts of
unwanted head loads and emotions. Instead, ask him to imagine a wonderful
place, a delightful travel, a dear friend, a good, hearty conversation, a
promotion at work, a fascinating book or movie and or a joyous family
occasion.

33. Activity 2: Meditative
Session 1: (The Stick
Exercise)
• Let client share his insights on Activity 2 guided by the following questions:
• What were you feeling when you were just watching the routine? Did you feel
the same way when you were asked to replicate the performance and at the
same time imagine beautiful things?
- (Counselor notes down affective reactions.)
• What made you feel that way? Would you have felt different if you were just
asked to focus on replicating the performance or imagining beautiful things?
(Counselor affirms reasons cited by the client; stresses that the mind is
muddled, tangled and confused when it has too many loads)
• Recall highlights of client’s disclosure during Session 1 and jointly identify
specific problematic areas; ask for his commitment to cooperate in finding
other ways or means to address his concerns

34. Activity 3: Exercise on Personal
Growth and Change
Objectives: Identify alternative courses of action and work collaboratively towards a more
acceptable solution from the options jointly discussed.
Activity/ Strategy:
Session 1
• Let the client close his eyes and listen to a musical piece entitled “Pathways
to Change” (1st exposure)
• Let him read an inspirational essay on personal growth and change and
reflect on the content of the narrative (adopted from the message of Pope
Francis on New Year 2018)
• Repeat playing the musical piece and ask the client to write down his
reflections in terms of its relevance to his life experiences guided by the
following questions:

35. Activity 3: Exercise on Personal
Growth and Change
1. Do you find the essay meaningful or relevant to your life?
In what ways? (Allow client to articulate his thoughts)
2. What part of the essay do you find very inspiring?
3. After reading the material, what other realizations do you
have especially in terms of how you cope with problems
and stressful experiences?
• Wrap up Session 1 highlighting the benefits of mental flexibility, emotional
regulation, resilience, faith- based practices, mindful reflections, meditation
and other rituals in reducing confusion, inner dissonance, unwanted
emotions and increasing focus and rationality which are essential to
problem- solving

36. Activity 4: Chair Workout
Exercise
Objectives:
• Enhance physical, mental and emotional coping skills through stress reduction and relaxation
• Conduct trainings on various self- development issues to help employees cope with
occupational stress and appropriately deal with other hazards to personal health and
wellbeing
• Conduct individual assessment to employees as may be necessary
• Refer employees to other medical and health care professionals if their needs for specialized
services are beyond the scope of the program
Activity/ Strategy:
• Show the chair workout exercise demonstration video and ask the client
to imitate the routine
• After the performance, ask client/s to form a circle and follow- up on what
steps have they taken to resolve their personal difficulties
• During the quieting period, let them pick from a box of inspirational
quotes to close the session in an affirmative, optimistic way.

37. Activity 4: Chair Workout
Exercise
Training- Workshop on the following:
• Cognitive Behavioral Therapy
• Relaxation and Stress Reduction Techniques
• Work- Life Balance
• Psychological Wellness and Emotional Resilience
• Conflict Management
• Team Building
Act on referrals for psychological evaluation of employees
Act on requests for referral to external agencies and institutions for specialized
care
Persons Involved: Counselor Clients IPESR Faculty, Counselor Client/s
Resource Speakers, Psychometrician Counselor, Counselor Psychologist,
Medical Doctors, Social Workers

38. LET’S TRAVEL
THROUGH VISUAL
IMAGERY
Level: Adults
Objective: To be able to decrease the level of stress felt and gain back focus of
oneself.
Expected Competency: Knows how to meditate and feel relax.
Time Frame: 45 Minutes to 1 Hour
Material/s: None
Instructions:
1. Seat comfortably.
2. Now slowly close your eyes and stay that way while someone reads the narrative.
3. Hear what is said and be more relaxed and comfortable.
4. Breathe normally and be at rest.

40. PROCSESSING
QUESTIONS
1.Where did the visualization take your
imagination?
2.What thoughts or emotions accompanied
the images of the places you have been?
3.How did the activity make you feel?

41. LET’S TRAVEL
THROUGH VISUAL
IMAGERY
Level: Adults
Objective: To be able to decrease the level of stress felt and gain back
focus of oneself through
Arts.
Expected Competency: Decrease in level of stress and feel relaxed.
Time Frame: 30 minutes to 1 hour
Material/s: Crayons, Coloring Pencil or Water colors + Brush. (Either of
the 3)
Instructions: Color each illustration.
Art Therapy: Coloring Illustrations

43. PROCESSING
QUESTIONS
1.What thoughts run through your mind while
doing this activity?
2.How did this exercise make you feel?