12 Department of Education

National Capital Region

S CHOOLS DIVIS ION OFFICE
MARIK INA CITY

PERSONAL DEVELOPMENT
First Quarter – Module 5
Aspects of Personal Development

Writer : NIDA P. ANDRADA

Cover Illustrator : CLARISSA A. FAMILARA

DISCIPLINE • GOOD TASTE • EXCELLENCE

 What I Need to Know

in this lesson, you will learn coping strategies in dealing with stress.
Likewise, You will also learn to develop personal ways of coping with stress so
that you will maintain mental health. This lesson has the following specific
objectives:

1. identify ways to cope with stress

2. demonstrate personal ways to cope with stress and maintain mental
health

What I Know

Before you proceed exploring this module, answer first this pre-
assessment activity below to find out what you know about this topic.

Pre-Assessment Activity

Directions: Tell whether the following statements are applicable to you or not.
If yes, state a reason. If not, give a reason as well.

1. Run away from situation that causes you stress

Reason:--------------------------------------------------
2. Talk to your parents about the thing that stresses you
Reason--------------------------------------------------
3. Do physical exercises to help you stay mentally healthy
Reason---------------------------------------------------
4. Face your problems bravely
Reason---------------------------------------------------
5. Keep your problems alone to yourself
Reason---------------------------------------------------

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 Lesson Coping with Stress in Middle
5 and Late Adolescence

What’s In

In the previous lessons, you learned about STRESS, Causes and Effects, and
Stress Management. Can you still remember what you’ve learned? Well, to really find
out if you really learned a lot from your previous lesson, answer the following.

Choose the answer by picking out the letter of the correct answer. Write it in your
notebook.

1. It is the body’s automatic way of reacting to changes, challenges, and demands

placed on us

A. Emotions B. Feelings C. Stress D. behaviors

2. Which of the following situations show cause of stress

A. Being new in a school C. Attending a wedding

B. Going camping with friends D. playing with a pet

3. The following situations are effects of stress except…

A. Getting hard sleep at night

B. Having stomach pain

C. Feeling elated

D. Experiencing panic attack

4. Which of the following situations are the best way to escape stress

A. Going out into the woods

B. Engaging in volunteer work

C. Going out for a movie

D. All of the above

5. List down 5 stressors you have in life. Arrange them from the most to the least

Very good! I am glad that you were able to recall your previous lesson.

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 What’s New

In your previous lesson, you learned the causes and effects of stress in one’s
life, as well as identifying your stressors to maintain mental health. The lesson you
are about to learn is the continuation of the previous one. This time, you will learn
about ways to cope with stress among adolescence. We must also know how to
identify ways to cope with it. But before going further, I want you to ponder on the
quotation below and try to analyze the predominant thought it connotes.

“More smiling, less worrying, more compassion, less judgement, more blessed,
less stressed, more love, less hate”, - Roy Bennet

Answer these questions.

1. What do you think is the quotation all about?
2. Are the words/ phrases positive?
3. What predominant feeling is shown when one smiles?
4. Give other words you associate with compassion, love, blessed.

Very good. Now let’s find out what our topic is all about. Maybe this time, you already
have an idea.

What is It

In your previous lesson, you already identified the causes and effects of stress.
This time, it is also very important to learn how to cope them it. Read and understand
carefully the given texts.

Keep Stress under control

There are many effective ways to handle stress. Of course, you can’t avoid
stress- in fact, you wouldn’t want to avoid all stress, because you’d never grow.
However, you can manage your life so that you can survive the emotional down times
without allowing stress to engulf you. Also, you can work to eliminate controllable
stress factors, such as running late or not getting enough sleep. But when stress is
constant or too great, your wisest option is to find ways to reduce or control it. You
need not, and should not, live your life in emotional stress and discomfort. Stress
can be successfully managed. Here are some suggestions that may help.

1, Understand the causes of stress

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 Understanding why you are under stress is important. This may seem
obvious, but it requires deliberate, conscious effort to pause and simply ponder your
situation. By now, you are familiar with the stress response, the emotional or
physical symptoms of uncontrolled stress. Now you need to try to discover the
stressors, the factors of which create stress in your life.

3. Analyze your Stress Factors and Write Them Down

Write down your response to stress. For example, you may write down, “I feel tired
most of the time. My lower back seems to ache all through the day and night. I miss
deadlines and run behind schedule.” Analyze stress responses and consequences,
and consider each item, and ask why. “Why am I feeling tired? Why does my back
ache? Why do I run behind schedule? Carefully consider each answer, because the
answers will reveal your stressors, such as deadlines, anxieties, trying to do much,
managing time or money poorly, or poor health habits.

4. Deal with the Stressors

Develop techniques to deal with the causes of stress. The longer you avoid dealing
with the stress factors, the more the stress will build up. If tension comes because
you have to put off an unfinished task, restructure your priorities so you can get the
task that you have been avoiding out of the way and off your mind.

5. Learn to work under Pressure or Unusual Conditions

When you can’t reduce the stressors, you need to manage your stress response.
Almost everyone, at least at some point, has to meet deadlines, keep several jobs
going at once, resolve problems that come up, and do extra work when necessary.
However, when the pressure mounts, you can relieve it, Relaxation is key--- but most
people must train themselves to relax when the pressure is on.

Some Tips to relax when under pressure are the following:

⚫ Stop for a moment (specially when you feel your muscles tightening up) and take
a few deep breaths.

⚫ Do a relaxing exercise, Swing your hands at your sides and stretch.

⚫ Take a power nap. Lie down and totally relax for a few minutes.

⚫ Find time to do the things you enjoy.

⚫ Leave your study area for a while to take a brisk walk.

⚫ Find a quiet place to read a magazine or novel during break or at lunch.

⚫ If possible, look at some peaceful images such as forests, beaches, etc. These
images can initiate a relaxation response

⚫ Look up.

⚫ Keep something humorous on hand, such as book of jokes

Source: The Nemours Foundation, available from kidshealth.org

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Aside from those ways specified above in coping with stress, there are also some
coping mechanism recommended by experts like the following:

⚫ Perform diaphragmatic or “deep breathing” exercise

⚫ Meditation

⚫ Exercise regularly or take up Yoga

⚫ Make time for music, art or other hobbies that help relax and distract you

⚫ Learn to identify and monitor stressors. Come up with an organized plan for
handling stressful situations. Be careful not to overgeneralize negative reactions
to things.

⚫ Make a list of important things you need to handle each day.

Source:Slideshare.net/SudipGorai3/psychological-stress-and-coping-mechanism

What’s More

Now, let’s check your understanding about your new lesson by doing this activity
called STRESS SURVIVAL KIT

1. Choose 3 objects or symbols that make you feel relaxed to include in your kit
A. You can make the symbols
B.You can make words or pictures.
C.You can bring an object from home.
2. Think about how the symbols help you when you are dealing with stress and
stressful situations.
3. Write a paragraph or symbol or object in your kit and how it helps you cope with
stress in your everyday life. You may add this to your portfolio Output no.9

4. Sharing a part of your kit with peers maybe a follow up activity.

Source: Mental Health Kit, Junior High school, Alberta Health Services

As an adolescent, what were your common sources of stress?

Activuty 3. Rank the following stressors in order of how stressed they make you feel
(1=lowest to 7=highest

---1. conflicts with a boyfriend or girlfriend

---2. dissatisfaction with your athletic skills

---3. having your trust betrayed by a friend

---4. struggling to meet your academic standards

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---5. not having enough money

---6. conflicts with family members

---7. dissatisfaction with your physical appearance

Compare your responses with another person. You can call a friend

Source:slideshare.net/coburgpsych/coping-with-stressppt

At home, you observed all your family members and their sources of stress. Here is
a list of your family members. write down their main stressors.

Mother---

Father----

Brother---

Sister-----

Grand parent----

You-----------

Show them what you have come up with and let each member validate if your
observation is right.

What I Have Learned

In this lesson, we focused on the importance of identifying ways on how to

cope with stress during adolescence. In order to maintain mental health and avoid
stress, every human being has different ways of coping. Now, as an adolescent,
perform this activity by writing it in your notebook.

What are some of your ways of managing stress

What are your ways of coping with stress

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 What I Can Do
Now that you are fully equipped with the different ways to cope with stress to
maintain mental health, you are now ready to do this next activity.

ACTIVITY: PROJECT TO-DO-LIST

In senior high, you may become increasingly more responsible for

your own use of time. You may be given multiple tasks and expectations, for example
academic work, extracurricular activities, family, friends, and work. Learning how to
prioritize tasks and break them down into manageable steps is an important skill to
learn for managing stress. Here is an activity that will help you learn to do this.

Sample Project To-Do-LIst Now you do it

Project to-Do-List

Project Overview: Psychology Term Project Overview

Paper
Step 1: Find a Topic Step 1:
Tasks: Tasks:

⚫ Talk to the professor ⚫ -----------------------------

⚫ Check my textbook ⚫ -----------------------------
⚫ Peruse/scout the available books ⚫ -----------------------------
and journals at the library
Step 2: Locate Research Materials Step 2
Tasks:
⚫ Use library databases to locate ⚫ ------------------------------
articles ⚫ ------------------------------
⚫ Check online databases ⚫ ------------------------------
⚫ Get articles (download, copy, order
from interlibrary loan)
Step 3.Research Paper Step 3
Tasks:
⚫ Read articles, taking notes as I go ⚫ ------------------------------
⚫ Determine if I need references ⚫ ------------------------------
⚫ Place together an outline of my ⚫ ------------------------------
paper based on my notes

Portfolio Output No. 10: Project To-Do

With your group mates, plan your grade 11 year-end fun day following the
Project-To-Do template. Write this plan down.Then write a reflection on how your
experience of planning changed with the use of the planning tool. What did you notice
about your group’s work? Was there a lot of stress in planning? How did your group
reduce their stress level? How can you apply this planning method to other real-life
projects?

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 Assessment
Showcase the knowledge and skills you have learned in this lesson by
answering the assessment activity.

Assessment Activity

Directions: Choose the best answer by writing the letter of your choice in your
notebook.

1. It is something that a person resort to when faced with a problematic or stressful

situation

A. Stress identification C. Behavior changing

B. Coping mechanism D. stress management

2. When a person is stressed, what should be an important thing to do

A. Learn to identify stressor C. Engage in a gang

B. Resort to alcohol D. Avoid the stressor

3. Which of the following is one good way to manage stress?

A. Do your project a day before the deadline

B. Ask your mother to make your project

C. Plan the project ahead of time

D. Do not do it all

4. Who among the following exhibits good mental health

A. Alvin panics when asked to report

B. Roy researches about his topic before his time to report

C. Craig sweats profusely upon knowing his report

D. Rey stopped going to school for fear of failing

5. What is most likely to happen when a person fails to manage his stress?

A. He/she will live a happy life C. He/ she will show burnt out behavior

B. He/she will be a good role model D. He/she live a successful life

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 Additional Activities

Activity 2. Think of a situation in your life you felt you were hit the hardest. Specify the ways
how you emerged victorious. Are any of the given coping mechanism helped you? What in
particular.

As an additional task, answer these situations.

Situation A. In your research class, you oriented you at the beginning of the
semester on what requirements to pass on the subject. The course outline was also
provided including specific dates for submission. Your teacher is very strict when
it comes to submission of needed requirements. List down all the things that you
must do in order to pass the subject and to avoid being stressed. After this, call a
friend and compare your list with him/her. You will also share with him/her what
you have listed.

Situation B. You and your parents decided to relocate to the province

because your father was laid off from his job due to the pandemic. List down all the
things that you must do in order to adapt easily to your new environment specially
your new school. Ask a member of your family to add more to your list in case you
missed some. Write it in you notebook. You can include this in your portfolio

Write your reflection here:

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 RUBRIC FOR INDIVIDUAL WORK (REFLECTION PAPERS and ESSAYS)
Exemplary 4 points Sufficient 3 points Minimal 2 points Beginning 1 point
Student
Student demonstrates a Student Student
demonstrates general reflection demonstrates a demonstrates a lack
an in-depth reflection on, and minimal reflection of reflection on, or
on, and personalization of, on, and personalization of,
personalization the personalization of, the theories,
of the theories, theories, concepts, the theories, concepts, and/or
concepts, and/or and/or concepts, and/or strategies
strategies presented strategies strategies presented in the
Self
in presented in presented in the course materials.
disclosure /
the course materials. the course course materials. Viewpoints and
Depth of
Viewpoints and materials. Viewpoints and interpretations are
reflection
interpretations are Viewpoints and interpretations are missing,
insightful and well interpretations are unsupported or inappropriate,
supported. Clear, supported. supported with and/or
detailed examples Appropriate flawed arguments. unsupported.
from examples are Examples are not Examples are not
personal experiences provided provided or are provided.
are provided, as from personal irrelevant to the Connection to
applicable. experiences, as assignment. outside experiences
applicable.
Student goes into
Student goes into
little detail
Student makes in- some detail
explaining some
depth synthesis of explaining some
specific ideas or
thoughtfully selected specific ideas or
issues from outside Student merely
aspects of issues from outside
experiences related identifies
Connection experiences related experiences related
to the topic and m some general
to outside to the topic and to the topic and
very few ideas or issues from
experiences makes clear makes general
connections outside experiences
connections between connections
between what is related to the topic
what is learned from between what is
learned from
outside experiences learned from
outside
and the topic. outside experiences
experiences and
and the topic.
the topic.

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 References

Internet Sources:

The Nemours Foundation, available from kidshealth.org

Mental Health Kit, Junior High School. Alberta Health Services

Slideshare.net/SudipGorai3/psychological-stress-and-coping-mechanism

Thecouncilonalchoholanddrugshouston

slideshare.net/coburgpsych/coping-with-stressppt

http://www.d.umm.edu/-balbert/humandiversity/grading_rubric.html

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 Development Team of the Module

Writer: Nida P. Andrada (PSDS)

Editors: Elisa O. Cerveza (Chief, CID/OIC-ASDS)
Internal Reviewer: Emily G. Santos (PSDS)
Remia L. Ricabar (PSDS)
Nancy E. Suegay (PSDS)
Zenaida S. Munar (PSDS)
External Reviewer: Ma. Laarni Buenaventura (PNU Professor)
Cover Illustrator: Clarissa A. Familara
Layout Artist:
Management Team:
Sheryll T. Gayola
Assistant Schools Division Superintendent
OIC, Office of the Schools Division Superintendent

Elisa O. Cerveza
Chief, Curriculum Implementation Division
OIC, Office of the Assistant Schools Division Superintendent

Jovita Consorcia F. Mani

Education Program Supervisor – Music, Arts, Physical Education & Health

Ivy Coney A. Gamatero

Education Program Supervisor– Learning Resource Management Section

For inquiries or feedback, please write or call:

Schools Division Office- Marikina City

Email Address: [email protected]

191 Shoe Ave., Sta. Elena, Marikina City, 1800, Philippines

Telefax: (02) 682-2472 / 682-3989

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