Bataan National High School

Senior High School

Grade 11 - Personal Development Class

Jennlyn Y. Dizon September 2019

 Stress Management
Coping with Stress in Adolescence
 Day 1 Learning Objectives:
1. Understand stress, its mechanism,
causes and effects may help in
identifying ways to cope and have
a healthy life;
2. Identify sources of stress and
illustrate the effect of stress on
their system, and
 Day 2 Learning Objective:

3. Demonstrate personal ways

of coping with stress for
healthful living
 Understanding stress

• body response
• mechanism
• causes
• effects
• Read and use the
manual to make
it work for you…
  a physical, mental or emotional
response to events that causes
bodily or mental tension (Webster)

 mind and body’s response or

Stress reaction to a real or imagined
threat, event or change.

 a condition in which the human system

responds to changes in its normal
balanced state.(homeostasis)
 Caused by any
kind of demand,
to which we must
adapt, adjust, or
respond
 Body’s automatic
way of reacting to
changes, challenges,
and demands
placed on us.
 Stressor/s
 Anything that is perceived as challenging,
threatening or demanding.

 These are the events, changes or threat to

organism’s well-being that one needs to
respond to.
 Kinds of Stress
1. Eustress or positive stress:
 occurs when your level of stress is
high enough to motivate you to
move into action to get things
done.
 manageable stress which can lead
to growth and enhanced
competence.
 Kinds of Stress
2. Distress or Negative
stress:
 The level of stress is either too
high or too low and your body
and/or mind begin to respond
negatively to the stressors.
 Uncontrollable, prolonged, or
overwhelming stress is
destructive.
 Comparison of NO STRESS, EUSTRESS and DISTRESS

No excitement
Eustress Distress
No stimuli

Lethargic Energetic Disappointed

Threatened
Dull Successful Failed
Unenthusiastic Positive Embarrassed
 Definition of Terms:
 Adaptation – change that takes place as a
result of the response to a stressor.

 Coping – a balancing act between

biological, psychological, and social process.

 Adaptive Coping – contribute to resolution of

the stress response
 Maladaptive Coping –strategies that cause
further problems
 Definition of Terms:
 Active Coping – actively seeking resolution
to the stress
 Homeostasis – a steady state and various
physiologic mechanisms within the body
responding to internal changes to maintain a
relative constancy in the internal environment.

 Resilience – resistant quality that permits a

person to recover quickly and thrive in spite of
adversity
 Slide Title

• Make Effective Presentations

• Using Awesome Backgrounds
• Engage your Audience
• Capture Audience Attention
 TWO Slide Title

•COMMON
Make Effective Presentations

SOURCES OF
• Using Awesome Backgrounds
• Engage your Audience
• Capture Audience Attention

STRESS:
POSITIVE EMOTIONS
are expressed naturally and
spontaneously while

Slide Title
NEGATIVE EMOTIONS are
SUPPRESSED and may cause BUILD UP…
 CAUSES OF STRESS
1. Everyday frustrations, pressure,
anxiety (stress build up)
2.Personal problems (light-heavy)
3.Dealing with life’s transition
4.Unable to accomplish work in
due time
Stress Response
and
Stress Signals Slide Title
Day 2
 Day 2 Learning Objective:

3. Demonstrate personal ways

of coping with stress for
healthful living
Stress Response
1. Redirection of blood (from
extremities and to major organs)
2. Release of cortisol and other
hormones(short/long term effect)
3. Burst of energy (Fight or flight) Slide Title
4. Be aware of the environment
and safe as needed
Chronic stress can cause harm!
 Activity B. MY STRESS SIGNALS
 Put a √ on the warning signs of when you
are stressed and answer the questions that
follows
 Analyze your warning signs
 So you can choose which of the coping
strategies will work best for you.
 EFFECTS OF STRESS
Cognitive: Emotional:
 Memory problems  Feeling Down
 Inability to concentrate  Feeling overwhelmed
 Continuous worry  Irritability (short temper)
 Racing thoughts  Inability to relax
Physical: Behavioral:
 Excessive Perspiration  Increase/decrease appetite
 Chest pains/ elevated heart  Nervous habits
rate  Difficulty/irregular sleeping
 Frequent colds/illness  Excessive use of alcohol,
 Nausea, dizziness or cigarettes or drugs
headaches
KEEP STRESS UNDER CONTROL
1. Understand the Causes of Stress
2. Analyze your Stress Factors and Write
Them Down
3. Deal with the Stressors
4. Learn to Work under Pressure or
Unusual Conditions
 Some tips to relax when under
pressure are the following:
1. Stop for a moment (especially when you feel your
muscles tightening up) and take a few deep
breaths.
2. Do a relaxing exercise. Swing your hands at your
sides and stretch.
3. Take a “power nap.” Lie down and totally relax for
a few minutes.
4. Find time to do the things you enjoy.
5. Leave your study area for a while to take a brisk
walk.
 Some tips to relax when under
pressure are the following:
6. Find a quiet place to read a magazine or
novel during break or at lunch.
7. If possible, look at some peaceful images
such as forests, beaches, etc. These images
can initiate a relaxation response.
8. Look up.
9. Keep something humorous on hand, such as
a book of jokes.
Techniques and Strategies
1. Everyday Strategies
These are proven to reduce the physical
effects of stress and in the long run
positively affect how we feel and behave.
Meditation
Exercise
Healthy Eating
Laughter
Techniques and Strategies
2. Coping Strategies:
Talking back to unhelpful thought
(negative thought patterns)
o All or Nothing Thinking o Jumping to Conclusions
o Overgeneralization o Emotional Reasoning
o Filtering out the o Should Statements
Positive o Catastrophizing
o Personalization
Thought-Behavior-Emotion Cycle
Techniques and Strategies
2. Coping Strategies
Focus on what you are in control and put aside
what is not.
Be flexible and use revolving door approach in
choosing ways to reduce stress
“I can do these! I will do it! It is finished! Trying is
better than nothing.”
 The Role of Control in Stress Reduction
Focus on Put aside
what is in your control what is out of your control
 Examples of areas in your  Examples of areas outside of
control: your control:
• Your ability to prioritize work & • How people respond to
personal obligations
you
• Your reactions to events and
people • Other people’s feelings
• Your thoughts  Focusing on areas outside of
 Focusing on areas in your your control results in feeling:
control results in feeling: • hopeless
• empowered • anxious
• relief • STRESSED
Techniques and Strategies
3. Relaxation Techniques
a) controlled deep breathing
b) progressive muscle relaxation
Example activities:
 Meditation
 Yoga
 Mindfulness
 Slide Title

• Make Effective Presentations

• Using Awesome Backgrounds
• Engage your Audience
• Capture Audience Attention
 Identify your stressors and warning
signs
 Significance of prompt and proper
response to these stressors
 The value of loving yourself