STRESS MANAGEMENT

1. LESSON 1: STRESS

2. Stress is a reaction of the body and mind to unkind or
challenging life incidents such as tense feelings, worry,
and discomfort. The imbalance between the demand
from the environment and the person’s ability to cope
can trigger feelings of anxiety. Some responses like
being irritated, frightened, or anxious can cause
headache or stomach ache.

3. Most people consider stress as a negative experience but this
is not always the case; it can be also positive. The enhancing
influence on our productivity and satisfaction is called
“eustress” while the harmful physical consequence of stress
called “distress.” Eustress or positive stress promotes
growth and accomplishments and stimulates you to go on.
On the other hand. Distress or negative stress often causes
poor performance. The perception of stress as positive or
negative varies from person to person. One event might elicit
a positive response to someone while it could be negative to
another person.

4. Eustress, the positive stress, is
beneficial in attaining best
performance. Distress, the negative
stress, is detrimental to
performance. Plenty or very little
stress affects performance.

5. What causes stress?
A stressor is an event or a situation that causes
stressful situations, which are seen as risks to the well-
being of a person. The body responds to stress by
secreting hormones that prepares the body to respond
to the situation. The stress response is not harmful to
the body; however, frequent activation of the stress
response has negative consequences on the body. It
leaves the body feeling week, tired, and impairs the
immune system.

6. What causes stress?
These cause anxiety that effects an individual’s health, behavior,
and life, stress affects our health and can be classified as acute,
cumulative, or chronic. acute stress, the most common form
arises from recent, past, and foreseen difficulties. It occurs
briefly and appears in bits of thrill. Cumulative stress is a series
of stress that has built up. Several individuals ignore the signs
early and end up accumulating them. Chronic stress is a form
of stress that is recurring. It is a prolonged stress that is
dangerous and can lead to severe health problems.

7. When people say” stress,” they are really talking
about stressors. Stressors lead to stress response
or the body’s reaction to stress which help bring
balance.
There are different sources of stress, which range
from life-threatening events to small events like
being late to class. Some of these include:

8. Majority of stressors are key life changers that
influence an individual’s family and social life.
These stressful changer threaten one’s sense of
security and self esteem. Changer due to stressful
events in life endanger an individual’s sense of
safety and confidence. Some examples include
death of a loved one, losing a job, etc.

9. The stress or “hassles” we encounter everyday or
occasional petty incidents are part of this group.
Examples of these stressors include dressing concerns,
misplacing or losing things, too much things in mind, or
physical appearance.
These maybe insignificant but they accumulate as it
happen daily.

10. The immediate surrounding affect the level of day to-day stress
(i.e., crowded transportation in going to school or workplace,
street walks with foul odors, or unbearable weather
conditions).
Noise is also one of the overlooked factors causing stress
especially if you are residing near airports, train rail tracks, or
factories with loud machines.
Machines. People in depressed, dangerous, or polluted areas
also suffer high stress levels as well as those exposed to
calamities, tragedies, armed conflicts, and other disasters.

11. Other stressors involving teenagers include
worrying about their future, conflicts and
disagreements with family members, friends, and
other people, among others. Sometimes,
teenagers who cannot manage their issues resort
to alcohol and prohibited drugs.

12. . Muscle tension . Anger, irritability
. Headache . impatience
. Pounding heart . nervousness
. Shortness of breath . forgetfulness
. Increased sweating . Inability to concentrate
. Dry mouth . Negative thinking
. skin rash . Excessive worrying
. Grinding teeth, nail biting . Loss of interest
. Self-criticism
. Frequent crying

13. . Loss of appetite . Constantly irritable with other
. Overeating people
. Drug abuse . Feeling of being a failure
. Sleep problems . Difficulty in making decisions
. Restlessness . Loss of interest in other people
. Hurrying and talking to fast . Having a hard time to
. Criticizing others concentrate
. Reckless behavior
. fidgeting

15. Once a person senses a stressor, his/her body goes through the
following stages of general adaptation syndrome (GAS), a
theory developed by Austrian-Canadian, Hans Selye.
1. Alarm stage - is the phase where the brain deciphers the
distress and instantly deals with it. This is also known as
“fight or flight.”
2. Resistance stage - the process where the stress is being
resolved after meeting its demands then the body goes
back to normal afterward.

16. 3. Exhaustion stage - develops when stress recurs until it
becomes chronic and reaches this final stage. Stress level peaks
and plateaus then develops health risks that cause high blood
pressure, stomach, and heart problems.

18. 1.Manage stressors. An important approach to minimize
stress is to lessen stressors. Stressors cannot be eliminated but
it can be avoided being burdened with too much work could
be prevented by prioritizing and time management. Refrain
from unnecessary matters and focus on the important ones.
2.Rest and sleep. A very helpful way of reducing stress and
relieving tension is having a good amount of rest and sleep.
Grown-ups normally need seven to nine hours of comfortable
sleep every night. It also helps taking a 15-to30-minute
daytime nap. Stress and exhaustion are best countered by a
sound and relaxed body.

19. 3.Exercise. Exercising naturally relieves the body from the
effects of stress. An aerobic workout stimulates hormones,
wears down tight muscles, and gives a nicely tired but stress-
free condition. Exercise has also been known to help secrete
feel-good hormones called endorphins, which help the body
relax.
4.Use relaxation methods in coping with stress.
Numerous types of relaxation methods can be done to counter
the adverse effects of stress. Some of these are progressive
relaxation, deep-breathing, meditation, and creative
visualization.

20. a. Progressive relaxation uses body’s feedback
mechanism in reducing muscle tension, a common
indicator of stress. It is essential to learn and practice
exercises that can relax tense muscles.
b. Deep breathing tells the brain to calm down
and relax, relieving the stress.

21. c. Meditation is a technique that temporarily
“tunes out” the world, disregards outside
disturbances, and provides inner peace. A
relaxed physical and mental state wipes out
accumulated stress
d. Visualization (creative imagery) uses imagination
to relax and reduce stress (e.g., creating a
pleasing image in your mind).

22. Coping is defined as the capacity to respond and recover from
something stressful” (who 1999). Coping is the conscious response
to psychological stress in an attempt to balance mental and
emotional conditions. Stressors are commonly labeled as negative
incidents in life, like loss of a family member or loved ones,
separation and loss of a job, however, there are also positive life
changes like birth, marriage and finding a new job.
Both positive and negative incidents need coping skills that will
accommodate these changes in life. These include how to behave,
thinking of ideas, and controlling emotions in order to minimize or
tolerate stressful events.

23. People use various coping style to counter stress but is
effectiveness depends on the situation and the individual.
Coping can be adaptive or maladaptive. Adaptive
coping involves direct confrontation and prevention of stress
while maladaptive coping is a counterproductive
mechanism that includes the use of alcohol and drugs.
Researches differentiate coping styles into broad categories
depending on which part of the stress response is targeted (i.e.,
stressor emotional response). For instance, problem-solving
or instrumental coping focuses on approaches that tackle the
problem to reduce stress of a particular situation.

24. Whereas emotional-focused coping deals with
nurturing the emotional health through the stressful
period. Likewise, coping is classified as active or
avoidant. Active coping strategies comprise the
recognition of the stressor to lessen its adverse
consequences while avoidant coping strategies
ignore the issue or deny the problem. Example of
avoidant coping includes alcohol intoxication,
sleep, and isolation.

25. 1. Time management requires planning a schedule ahead and
sticking with it. This helps in avoiding cramming and things
pilling up. Success in planning builds self-respect.
2. Sharing and talking about problems with someone.
3. Being at ease lying or sitting down while emptying the
mind with upsetting ideas, listening to gentle music, or
imagining being in a quiet place can relieve stress.
4. Having a good laugh with friends or family, watching
different movies, or going to funny places after a stress
day.

26. HERE ARE SOME SPECIFIC COPING
STRATEGIES THAT YOU CAN ADOPT.
•Humor – look at the funny side of a problem. “Positive
reframing” is believed to relief small flops.
•Seek Support – in the course of a stressful event, support
from family members or friends keep emotional health
balance.
•Problem-solving – it is a helpful mechanism that aims to
pinpoint the source of the problem and determine solutions.
This is often helpful in work conditions.
•Relaxation – Unwinding events or calming skills help
manage stress and enhance overall coping.

27. HERE ARE SOME SPECIFIC COPING
STRATEGIES THAT YOU CAN ADOPT.
•Physical Recreation – Regular exercises like yoga,
meditation, and muscles relaxation are helpful in handling
stress.
•Adjusting Expectations – Accepting different results of
situations in life may help in adjusting the stress associated
with any given change or outcome.
•Venting – An expressing-type of coping technique by voicing
out strong sentiments with friends or family. Moderate
venting can be beneficial but pondering the negative may up
to edgy relations over time.

28. 2ND QUARTER PERFORMANCE
TASK
• Each group will be assigned to demonstrate or to discuss one
topic from the list.
• The group will create a video about the assigned topic.
• The minimum time is 10 min. and maximum of 20 min. included
the ff.
- Brainstorming or planning max of 3 min
- demonstration and discussion of topic 7 min.
- Bloopers max 3 max.

29. 2ND QUARTER PERFORMANCE
TASK
Topic: Types of Fitness Activities
- Source of energy during aerobic exercise
- Resistance Training
- Flexibility Training
- Types of Stretching exercise
- Benefits of fitness activity
- Illustration of 1 Aerobic Exercise and Sports Activity

30. 2ND QUARTER PERFORMANCE
TASK
Topic: Modifiable Risk Factors of Lifestyle Diseases
- Healthy Eating Habits
- Poor Dietary habit
- Sedentary Lifestyle
- Physical inactivity
- Types of Diseases associated with unhealthy lifestyle
- Ways to prevent lifestyle diseases
(Discussion and illustration)

31. 2ND QUARTER PERFORMANCE
TASK
Topic: Fuel for Performance
- Nutrition and Exercise
- Fad Diets for Weight Control
- Benefits and Risk of Supplements
- Discussion about one week program before, during,
and after physical activity. Choose one physical
activity or sport

32. 2ND QUARTER PERFORMANCE
TASK
Topic: STRESS
- Stages of stress
- Cause and effects of stress
- A Relaxation Method/ Technique
- Simple Exercises to Fight Stress
- Coping Strategies

33. REMINDERS
•Discuss
•Illustrate
•Elaborate
•Make us learn
•Give example
•Enjoy the Ptask

34. RUBRICS
•Content 50 %
Information about the topic
Clarity of the topic
Research to the topic
• Video Presentation 30 %
Creativity of presentation
Editing of Video
Articulation
• Group Dynamics 20 %
Total 100%