Week

5
Lesson 9 Identify Causes and Effects of Stress

Experiencing stresses in life may lead you to struggle and may direct you to
unwanted emotions such as anger, frustration, and nervousness. These may result
into tensions which in return affect your physical, mental, and emotional responses.

What I Need to Know

This module is designed and written to help you cope with stress which you
will encounter in your middle and late adolescence period, and give you
understanding about the sources of stress as well. The scope of this topic will focus
on identifying ca
you will gain in this module will help you in your stress management and problem-
solving as you face more challenges in life. The lessons are arranged to follow the
standard sequence of the course in identifying the causes and effects of stress in
(EsP-PD11/12CS-If-5.1).

After going through this module, you are expected to:

1. Enumerate the sources of stress.

2. Determine the effects of stress.

Write true if the statement is true, and false if it is False. Write your answer on your
notebook.

_______1. Mental health includes psychological and social well-being.

_______2. You can determine how to handle stress.

_______3. Mental health is important to adolescent.

_______4. People with high psychological well-being are happy and satisfied with

life.

_______5. Emotional instability creates low health self-esteem.

_______6. The presence of anxiety is accompanied with fears and difficulty to

concentrate with the daily task.
_______7. Adolescents with low self-esteem are dissatisfied with life.
_______8. Stress is always a negative experience.

_______9. Admitting what you feel is a sign of weakness.

_______10. Stress is always shown in physical symptoms.

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 Do you recall a situation or event that caused you to lose your control? How
did it affect you?

List down inside the box the events or people that cause your stresses? On
the other box state your reaction about these.

Causes your stress Your Reaction

Process Questions:
1. What have you felt after writing the causes of your stresses?
2. While writing your reaction from the source of your stresses, what have
you realized?
3. Do you think you have control over your reaction?
4. What did you do to feel better?
5. Are your reactions good or harmful to you or to others?
6. Why do you think adolescence like you are experiencing these kinds of
stressors?

Let us discuss why these emotions are common to almost all teenagers by

What is It
Stress is a simple reaction to an input that disturbs our physical and mental

Therefore, you are not exempted from experiencing stress.

Different people have different stresses. As a student, you, too, have various
stressors. These are the commonly cited causes of stress of the students:

peers
examinations
making portfolios
returning to study
poor time management
bullying
overcrowding
noise

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 meeting the deadlines
difficulty in organizing work
various tasks from each subject
leaving assignments to the last minute
adjusting to life as senior high school students
parents or problems at home
balancing between family and school
difficulties with personal relationships (e.g. infatuation, crushes)

The Good Stress and The Bad Stress

as cited
by work. He said that there is distinction between
eustress and distress. In everyday life, we always use the term "stress" to describe
negative situations. This directs many people to believe that all stress is bad for
people, which is not true. Eustress, or positive stress, can motivate someone to regain
enthusiasm in their endeavor, it can give excitement to revitalize performance.

Causes of Good Stress:

Good stress is the type of stress you feel when you are excited. Your hormones
surges high and your pulse quickens. You feel that you are far from stress.
The following are examples of good stresses:

being promoted in the job

having your first date
becomes number one in your class or competitions
receiving good commendations from family, friends, and relatives
acquiring and possessing new gadgets
during holiday seasons
passing in your examinations
meeting your old closest friends
starting a new business
additional allowance
having outdoor activities together with your classmates
jamming/bonding

Causes of Bad Stress:

It happens when you feel stressors that burden you and put you in a
seemingly hopeless situation which hinders your problem-solving capability. Chronic
stress is the response to emotions that bring pressure to an individual wherein they
think that they have little or no control on the situations. These stresses may cause
anxiety.

The following are the examples of bad stress:

death of family members

losing a job
failed to submit task on time
hospitalization

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 illness/sickness
sleep problem
abused / neglected
bankruptcy/lack of finances
separation of parents
conflict with peers
physical appearance
being bullied
sexual abuse
traumatic experience
dropping out of school
lack of gadgets/ poor gadgets
left behind from trend
emotional problems
unhappy home/broken family
receive reprimand from authority

The causes of stress, either positive or negative, have impact to the teenagers.
If you are overjoyed and you cannot contain the positive effects of stress, you may
end up facing a negative response.

According to George Essel and Patrick Owusu (2017) in their research on

s stress among
students. In the case of Environmental factors, worries about the future was the
main factor causing stress among students, whereas, class workload was the main
element of stress about the Academic factors. In the category of Personal factors,
financial problems caused most stress to students. The causes of stress can affect
many aspects of life.

Environmental factors of stress occur when an event or stimulus requires us

to change in some way that makes a change in living environment a stressful
experience. Apart from moving from home to school, commuting going to school,
bumping into new faces on campus, disorders from roommates, etc. is tensed
experience.

Academic factors of stress are the responsibilities related to work in school.

While in school students will certainly compound to a heavy academic load which is
bound to result in stress. There are some factors that happen in the academic
curriculum that causes so much stress to students. So many things take place in
the day to day activities of the academic processes that make students stress up.

Physical factors of stress deal with the health issues which are the concern of
everyone because bad health causes a lot of damage to the life of a person. In the life
of a student, health problems cause a lot of stress and these stresses turn out to
even make the conditions worst by adding insult to injury. Stress can lead to physical
symptoms including headaches, upset stomach, elevated blood pressure, chest pain,
and problems sleeping.

Emotional Factors of stress involves emotional problems (depression, anxiety,

anger, grief, guilt, low self-esteem) Taking care of an elderly or sick family member.
Traumatic event, such as a natural disaster, theft, rape, or violence against you or a
loved one. It may lead into chronic disease if not properly handled.

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 Effects of Stress
Most young people go through situations that cause stress. Most of the time,
these stressors pile up, affecting behavior once stress hits the individual. Whether
good or bad stress, both may result into developing good or bad effects. Since this is
a part of life, and everyone may experience it, there is a need for you to know the
different effects of these stressors.
Too much stress can affect your mood, behavior, action, performance, and
even your relationships. It is important to help yourself identify signs of stress, how
it affects you, and what you can do about it. The following are some examples of
positive stressors and negative stressors.
Some good effects of positive stress:

1. motivate individual to pursue his goal

2. create positive effect in every human endeavor
3.
4. benefit good health / create good immune system
5. increases performance
6. become more responsible
7. handle things lightly
8. enhance memory
9. drive to surpass previous achievement
10. improve decisions
11. help someone to grow more with pleasant attitude
12. has a positive views for the future

Some of the bad effects of negative stress:

1. Depression
2. Aggressive behavior
3. Suicidal tendency
4. Involvement in fighting
5. Involvement in gambling
6. Taking alcohol and drugs
7. Early marriage
8. Peer pressure
9. Develop fatigue
10. Irritability
11. Withdrawing from people
12. Changes in sleeping and eating habit

What are some signs that a teen or adolescent is suffering from stress?

Increased complaints of headache, stomachache, muscle pain

Crying most of the time.
Withdrawing from people and activities.
Increased anger or irritability
Feelings of hopeless.
Chronic anxiety and nervousness.
Changes in sleeping and eating habits
Lack concentration
Experimentation with drugs or alcohol.
Hangouts with friends

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Stress can be overcome through:

Looking for someone to talk with like friends, family and relatives
and share your problems with them.
Think positive that you can handle your stress.
Take time to relax by exercising and having work out.
Do things that are important one at a time.
Get proper sleep.
Train your mind by thinking that all things will get well.
Face your fears
Work on your worst scenario and expect that something good will
happen.
Focus on what you can control and let go things that are
incontrollable
Lower down your standard as long as it will not ruin your
plans/ambitions.
Have a break and engage in enjoyable activities.
Accept yourself as you are because you are peculiar.
Identify your unique strengths and focus much on them.
Remember that you are made for a reason and you are part of the
intricate plan of your creator.

Maturing into adolescence develop responsibility to handle. Mature

people develop habit of extracting lessons from everyday experiences. Having
lists of life lessons will help someone realize their worth. Here are some few
questions to jog your memory and get started to do your list.

1. What Lesson I get from my failures?

2. What taught me from lack of money?
3. What I learned from pain, sorrow, and depression?
4. What taught me through illness?
5. What I learned from waiting?
6. What I get from disappointment?
7. What I learn from my family, friends, peers that help me grow?

Activity 1: My Mirror
1. Identify at least 3 stressors you are currently experiencing. List them down in
the human image inside the mirror. Put an X mark opposite the stressor you
want to overcome.

MY MIRROR

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Activity 2:
1. Think of a situation where you felt stressed (good or bad) from the past
week/month. Identify them and place them under the different sources labeled
below.
Environmental Factor Academic Factor

Physical Factor Emotional Factor

Activity 3: My Stress Planner

From the listed stressors above. Plan how to work on them. Inside the box write
how can you avoid these stressors.
Example:

My stressor: I will have an examination on the coming week.

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 My Plan: I must review ahead of time.

My Action: I will avoid playing computer games.

What I Have Learned

activity.
MY REFLECTION
Based on the topic, I have learned that the sources of stresses are:

________________________________________________________________
________________________________________________________________
I can overcome various stresses that may come my way by:

________________________________________________________________
________________________________________________________________
I will apply what I have learned through:

________________________________________________________________
______________________________________________________________

What I Can Do
Activity: Mind Mapping
Think of other causes and effects of stress that might be encountered by a teenager
like you. Make a mind mapping.
Example:

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 Assessment
A. Write true or false on the space provided before the number.

________1. Are stress and anxiety different from each other?

________2. Can being easily annoyed and usually irritable an emotional

warning sign of too less stress?

________3. Can managing your time help you cope up with stress?

________4. Is Adaptive stress helps

________5. Stress CAN NOT be avoided?

________
added that she has to bear it. Does Mary think right?

________7. Edna got irritated with her sister. Oftentimes she shouts at her,
but after shouting, you may see her crying, and refrains from talking to her family.
Does she experience stress?

________8. Is stress a physical and mental response of the body to inputs

that disturb the balance in our well-being?

________9. Is stress a simple reaction to an input that disturbs physical and

mental balance?

_______10. Is positive stress bad?

B. Choose the Letter of the correct answer.

11. Which is NOT an example of good stress?

A. motivate individual to pursue his goal

B. create positive effect in every human endeavor
C.
D. decrease good immune system

12. Which is NOT an example of bad stress?

A. losing a job
B. failed to submit task on time
C. hospitalization
D. injury
13
A. improves performance
B. focuses energy
C. feels exciting
D. feels unpleasant.

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 14. Which is NOT true about stress?
A. If you ignore stress, it will go away.
B. Women appear more distressed than men.
C. Stress is a hormonal response from the body.
D. Stress can overburden your mind with incessant worries.

15. Grace is very workaholic. She works more than 10 hours a day. She said
that nothing bad can happen to her from too much stress. What right
advice can you tell her?

A. You take your rest every other day.

B. It is okay to work 10 hours a day to earn more money.
C. Too much can stress can lead to physical and mental health.
D. Being workaholic is a good habit but working beyond time is not good
to your health.

Additional Activities
Activity 1
1. Interview your family members, friends, and relatives who experienced a
threatening or challenging event.
2. Compare and contrast the reactions of those who experienced the event
as threatening with those who viewed the event as challenging.

3. Why do you think there were differences in how these individuals judged
the same event?

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 Personal Development
Coping with Stress in Middle and
Late Adolescence
Personal Development
Coping with Stress in Middle and Late Adolescence
First Edition, 2020

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Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this
module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use
these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over
them.

Published by the Department of Education

Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio

Development Team of the Module

Writers: Rebecca T. Arevalo

Editors: Gorgenia C.Jepa
Reviewers: Sherelyn N. Mijares, Jean L. Reyes
Illustrator: Gilbert R. Esguerra
Layout Artist: Diana F. delos Santos
Management Team: Wilfredo E. Cabral, Job S. Zape Jr., Elaine T. Balaogan, Christopher R. Diaz, Juan R. Araojo, Cristina Salazar,
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 Week

5
Lesson 10 Coping with Stress
In this module we will discuss what is coping with stress and discover ways
on dealing with the different sources and effects of stress during middle and late
adolescence.

What I Need to Know

This module was designed and written to help you to manage your stress in
life, and to maintain mental health. In this module, you will realize that stress is
real, unavoidable, and has different impacts on every individual depending on the
level of tolerance a person has toward stress. Stress should not be taken for granted
because it will bring negative effects on the mind, emotion, and body, if not given
attention and solution. The focus of this module is to help the middle and late
adolescent to cope with prevailing stress and learn how to minimize its effects. The
scope of this module permits it to be used in many different learning situations. The
language used recognizes the diverse vocabulary level of students. The lessons are
arranged to follow the standard sequence of the course. But the order in which you
read them can be changed to correspond with the textbook you are now using.

The module focuses on ideas and activities on how to cope with stress and to
maintain mental health.

After going through this module, you are expected to:

1. Identify the meaning of coping stress/stress management.
2. List ways on how to face the different cause and effects of stress.
Share ideas in dealing with stress and maintaining mental health with siblings,
friends and family.

Now let us have a review of the previous lesson: Identify if the words below
are causes of stress or effects of stress. Write STOP for causes of stress and draw a
SAD FACE for effects of Stress.

1. Taking a test 6. Overeating

2. Headaches 7. Vomiting
3.Covid 19 8. No Internet connection
4.Lack of money 9. Noisy environment
5.Anger 10. Tired

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Activity: Read the poem and answer the questions below.

Coping with Stress

Stress! Stress! Stress!

Stress coming from anyone and anywhere
Stress in home and stress in school
Stress in the streets and stress in the markets
Stress from the virus and other issues

Headaches, sweats, and fears are exposed

Eating and sleeping pattern are destroyed
Tired, irritated, agitated and broken
Are some of the signs of stressed being

By those stressors big or small

By the help of God who loves us all
He will answer us when we call

I will look to the situation in a positive way

Finding solutions to stay healthy
Do simple exercises and sometimes play
To help me become relax and be okay

By: Rebecca T. Arevalo & Riza L. De Leon

Questions:
1. What is the poem all about?

2. What did the author say about stress?

3. How did the author cope with stress?

What is It
Coping Defined
Coping refers to mental and behavioral efforts that we use to deal with
problems relating to stress, including its presumed cause and the unpleasant
feelings and emotions it produces.
In coping with stress, we are using all aspects of our self to deal with both the
causes of stress and their impacts on our emotions that can make us feel uneasy or
uncomfortable.
Stress will not disappear when we do nothing about it. Instead, it will worsen
situations that can cause more problems to our physical and mental health, which
is more difficult to handle.
So,
better solution.

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How do people cope with stress?
Since stress is real and cannot be avoided, we need to deal with it. When we are
stressed out, we typically wanted to feel good and well. This may include knowing
the causes of stress, understanding its effects on us, and finding ways to deal with
it.

Approaches in Coping with Stress

I. Avoidance Approach
In this approach, people tend to run away from the stress by denying
the presence of stress and by distancing from the causes of stress or stressor.
People will tend to avoid the place, people, situation, feeling, etc., that would
remind them of the stressful moment in their lives. Avoidance is usually a
negative response, although you must do it sometimes if it deemed necessary.

Example: You want to avoid the person who has hurt you badly because it
will remind you again of the past pain, he/she has caused you.

Some people practice avoidance by directing their action or resorting to

bad/negative habits like smoking, drinking alcoholic beverages, or even taking
illegal drugs, which they think is helpful, but is worsening the situation and
causing more stress.

II. Acceptance-Action Approach

In this approach, you acknowledge and accept the fact that stress is
real, and that stress has good and bad effects to a person. Acknowledging and
accepting the reality of stress and its effects would lead you to take action to
feel better or to resolve stress and have a healthy life. Dealing with stress leads
to finding better solutions.

Example: You know that you have an upcoming test. So, for you to pass or
get a high grade from the test, you have to exert some efforts like
studying/reviewing.

Acceptance action will help to lessen the stress in your life by doing
something before or even during the stressful times, which can help you do
better and live well.
In this approach, adolescents are encouraged to think of helpful and
effective ways to cope with the stress.

Ways on how to Cope with Stress to Maintain a Healthy Well-Being:

1. Physically:

A. Simple exercise- like stretching, proper breathing exercise, walking,

jogging, Zumba.
B. Eat Nutritious Food and Healthy foods: Vegetables, fruits, eggs, and less
fatty foods, salty, and sweet food, etc.
C. Drink a Lot of water (8-10) glasses of water a day- drinking water helps
eliminate the toxins in our body and help our bodies to relax and keep us
hydrated.
D. Take a Bath Daily. Taking a bath will help you feel clean and relaxed

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 E. Proper Hygiene- washing hands, brushing teeth, etc.
F. Take a Nap whenever you get tired of doing any work or activities
G. Sleep at least 8 hours- good sleep will help you regain your strength.
H. Find, Look or Imagine a relaxing place or even a picture
I. Do sports like badminton, volleyball, basketball, etc.

2. Emotionally/Socially:

A. Listen to Music (inspiring music that would help you feel better)
B. Do your favorite hobbies like dancing, playing musical instruments,
drawing, singing, painting, reading, blogging, etc.
C. Watch funny videos /movies that will make you laugh
D. Play relaxing games
E. Make a journal/blog
F. Release your emotions share them to friends, siblings, parents, teachers,
and counselors
G. Have a positive talk to yourself
of encouragement and self-affirmations.
H. Learn to forgive- to let go about your ill-feeling towards others who have
offended you or even to yourself
I. Accept mistakes and learn from it knowing that nobody is perfect
J. Support group- people who can be there for you specially in times of crisis
K. Talk to professionals like doctors or counselors if needed

3. Mentally and Spiritually:

A. Read books/Novels/Comics, Inspirational books, Bible etc.

B. Think Positive- look at the brighter side in every situation. (What lesson
can I learn? How can I improve myself from this situation?)
C. Manage your Time-Plan ahead of your activities and make schedules like
classes, tests, household chores, breaking a bigger task into simple ones,
one activity at a time, etc.
D. Pray to God- telling/pouring out your emotions/problems to God.
E. Be thankful instead of grumbling
F. Learn to say No if needed
G. Know your Value as a being created in the image of God and loved by God

4. Things to be avoided when you are stressed:

A. Tobacco/cigarette
B. Alcoholic beverage
C. Illegal drugs
D. Too much coffee and soft drinks
E. Negative thoughts

Since stress has individual effects on each of us, which depends on our level
of tolerance, it also requires personal techniques in overcoming and coping with it.

Why is Coping with Stress Important?

Coping with stress is very significant in middle and late adolescence since at
this stage, there is hormonal surge. Stress creates hormonal imbalances as
adolescents face different issues/expectations, challenges, and responsibilities,
while handling its effects on their physical, emotional, and mental well-being.

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 Coping/managing stress is important because it will help you to keep moving
amid the daily challenges you are facing. It will help you live a healthy mind and
healthy being. Too much stress can cause damage to your well-being if you will not
properly deal with it immediately. We are like an elastic rubber band but when
stretched out too much because of stress, we may lose the elasticity and eventually
snap and break.
Have faith, Stay Calm, and Live Healthy by coping stress!

Will you accept the challenge of coping with stress?

How to minimize Stressful situations?

1. Manage your time wisely
2. Work with others
3. Be Positive
4. Trust God

Understanding Coping Approaches

Learning Skills: Identifying Approaches and the ways of coping with stress.
Complete the table below with the appropriate response.

Causes of Effects of Coping- Coping ways

Stress Stress Approaches

Ex. Lack of Worried Acceptance- Pray and ask help from

Finances Action others on how to have
additional income.

1.

2.

3.

4.

5.

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Learning the Skill: Concepts on Coping up with stress
1. List factors that made you stressed out and demonstrate personal ways of coping
with it to achieve a healthy lifestyle.
2. Illustrate it through writing your steps on stairways to coping stress

What I Have Learned

Fill in the blanks with appropriate answers:

1. I have learned that

__________________________________________________________________________________
2. I realized that
__________________________________________________________________________________

What I Can Do
Choose only 1 activity for you to answer.
Activity 1

Hugot lines

as encouragement for them when they also face stressful moments.

Example:

Activity 2
Interview your friends (through messenger, text messages, or call) or
members of your family on how they were able to cope with stress. Then write
your realization/reflection in your journal.

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Assessment
I. Write True if the statement is true, write False if the statement is false.
1. Every person has the same way of coping with stress.

2. Stress should not be taken for granted instead you have to deal with it
properly.

3. Coping with stress needs effort to help you deal with its cause, and effect.

4. Avoidance approach in coping with stress is facing stressful situations

without fears.

5. Coping with stress is important to maintain mental health and healthy

living.

6. In the Acceptance-action approach, you tend to move away from

stressful scenarios.

II. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

7. Which of the following characteristics refers to avoidance approach?

a. Excited to solve the problem

b. Dealing with the cause of the problem
c. Denying the presence of the problem
d. Planning to solve the problem

8. Which of the following is more helpful in coping with stress?

a. Relaxing exercise
b. Drinking more coffee
c. Taking illegal drugs
d. Skipping meal

9. How to minimize the effects of stress?

a. Manage your time well

b. Stay positive
c. Wise decision-making
d. All of the above

10. Which of the situations below does NOT demonstrate the proper way in
coping with stress?
a. Leo does bike exercise at least 30 minutes everyday
b. Joel takes a nap whenever he feels tired.

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 c. Bing drinks alcohol when she has a problem
d. Liza listens to music whenever she is struggling

11. Who among them manages stress well?

a. Ana plays violin when she is facing problems/struggles

b. Kay yells at everyone around her when she is upset
c. Mark smokes when he is troubled
d. Jack fights with his siblings when he is annoyed

12. Which of the following are the steps in coping with stress using an
acceptance-action approach?

a. Knowing the cause of the stress

b. Understanding the effects of the stress
c. Finding ways which are effective in coping with stress.
d. All of the above

13. How to cope with stress in your daily life?

a. By making a simple and attainable schedule

b. By exercising ñana
c. By keeping records of the mistakes of others
d. By just thinking about yourselves

14. Why do we need to have stress management skills?

a. To become a better person

b. To be a good example to others
c. To have a healthy living
d. All of the above

15. There is a family with three (3) adolescents in the house, but these
siblings are always fighting about who will do the daily household chores,
so the parents are angry and stressed out with their situation. What would
be the best way to overcome their stressful life?

a. Separate them in different houses

b. Delegate the specific task for each of them with responsibility and
sanctions if they fail to do their task.
c. The parents will always yell at them
d. The parents will do the household chores

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Additional Activities
How are you going to cope with the stress that you are facing?
___________________________________________________________________________
___________________________________________________________________________
Search 5 words related to coping with stress then write a brief
description for each word.

A X W A R O Z N P E
U V J F N V U I C X
B C O P I N G N S E
H A C I T E A G O R
O S M K D T B U X C
W D E H P A E L F I
E I L E U S N D M S
L G C A F I J C Y E
S C U X E Z K O E W
A Y H T L A E H D B
M O B U Y D X A T M

1.______________ -__________________________________
2. _____________ - _________________________________
3. _____________ -__________________________________
4. _____________ -__________________________________
5. _____________ - _________________________________

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