PERSONAL DEVELOPMENT

Name: _________________________________________________ Grade & Section:____________________________

Module 5: Coping with Stress in Middle and Causes and Effects of Stress

Late Adolescence Just as there is great variety in the range of emotions

you might experience, there are many possible manifestations
of stress – in your private life and in your working life. Here are
some words that describe the emotions associated (as cause
Objectives: and effect) with stress.
At the end of this module you will be able to:
1. discuss that understanding stress and its sources during  Anxiety  Tension
adolescence may help in identifying ways to cope and have a  Pressure  Anger
healthful life,  Misery  Panic
2. identify sources of your stress and illustrate the effect of stress  Strain  Dejection
on your system, and  Desperation
3. demonstrate personal ways of coping with stress for healthful
living.
Prolonged stress can be devastating; burnout, breakdown,
and depression are some of the potential results of long-term,
Lesson 1: STRESS MANAGEMENT unmanaged stress. By wearing a mask, you may expect to hide
stress caused by problems in your personal life and not let them
Dictionary definitions do not quite capture the meaning of influence your performance on the job. This will probably not work.
stress as it is seen and experienced in the world of work. One of the The more you try to hold your emotions in, the greater the pressure
Webster’s definitions describes it as an “…emotional factor that causes build-up will be.
bodily or mental tension.”
Everyday frustrations cause stress build-up
A practical way of defining stress is the feeling one gets from
prolonged, pent-up emotions. If the emotions you experience are From the time you wake up until you go to sleep, you may
pleasant and desirable – joy, elation, ecstasy, delight – you usually feel be confronted with a succession of stressful situations. Managing to
free to let them show. They are not suppressed. Therefore; positive get yourself (and possibly a spouse and children) out of bed and
emotions do not usually cause stress. Negative emotions, on the other ready to face the day can be a challenge to your patience and
hand, are more often held inside. They are hidden. You suffer quietly ingenuity. Driving to school or work can be harrowing – especially
and you experience stress. Do not confuse positive situations with if you’re running late. You may experience frustration in arranging
positive emotions. A wedding, for example, is a positive situation that to get the car repaired. You may face conflicts in school or at work,
often brings about the negative emotions of anxiety and tension. So such as coping with unrealistic deadlines, equipment failures, or
stress can exist in great situations. unexpected bad weather. If part of your job is selling, you may
experience feelings of rejection when most of your customers say
 A series of stressful and frustrating experiences throughout the
day can cause you to lie awake at night in an emotional turmoil – unable Activity 1: WHAT CAUSES YOU TO “LOSE YOUR COOL”?
to get needed rest. You face the next day with less emotional and physical
stamina. After another stressful day and another night without rest, you We all have certain things, situations, or people that cause us to lose our
may have even less emotional strength and stability. Therefore, stress composure from time to time. Determine what causes YOU to “lose your cool” by
build-up, if not resolved, continues day after day. completing this activity. When you begin to identify your stressors, you can become
skilled at preventing negative consequences. Place an X next to each factor that causes
Problems in our personal life can be devastating
you stress. There are blank spaces provided so you can add your own.
Surviving the normal, everyday stress described above can be
difficult. But far more serious and painful circumstances can create long-
______ being late ______ parents fighting
term stress. More serious stressful circumstances may include separation ______ no transportation
from loved ones, personal illness, or illness of a loved one, death of ______ too much homework ______ getting detention
______ playing on a sports team
someone you care about, or conflict with a spouse or close friend. Other
major causes of stress are problems with drug and alcohol abuse, ______ your job
______ speaking in public ______ not being included in a sports team
domestic violence, care of children and elderly relatives, chronic mental ______ taking tests ______ losing something valuable
illness, injury, physical handicaps, even moving to a new home, if you’ve ______ babysitting
______ slow drivers
lived in the same place for more than 10 years. The list goes on and on. ______ video games
______ going to the dentist
Managing your personal finances can be another stressful ______ using a computer ______ loud people
experience. This can be a problem no matter what your income level, but ______ arguments with friends
it is especially difficult if you must support a family and do not earn ______ closed-in spaces ______ baby crying
enough to live comfortably. Unpaid bills, unwise use of credit, and ______ restrictions at home ______ disrespectful children
______ commercials
budget limitations can make life difficult.
______ chores ______ interruptions while busy ______ a friend betrays you

A common cause of stress is dealing with life’s transitions ______ lack of sleep ______ getting an injection ______

This is especially true when a person must cope with too many ______ no date for a dance ______ arguments with parents ______
transitions all at once. For example, Ellen has just completed a program ______
______ fight with boyfriend/girlfriend
in fashion merchandising. She is eager to get started on her new job. Her ______ pimples ______
mother is ill and requires care. Her father died a few months ago. Ellen’s ______ losing
______ physical education class
new job requires that she relocate to a town 100 miles from home. The
______ careless drivers
move, a new career, and a change in family relationships may cause ______ math class
excessive stress for her. Too many changes have arrived at the same time. ______
______ English class

______ other class

Source: Personal Development for Life and Work, 8th Ed., by Wallace, H.R. &
______ boredom
Masters, L.A., 2001.
______ rude people

______ no money
 Activity 2: STRESS SIGNALS
Activity 3: My Stress Signals
Take a look at the warning signs of stress listed below. Place an X
Write about your stress signals. Answer the following
all of the warning signs that apply to you.
questions:

PHYSICAL EMOTIONAL BEHAVORAL

1. How do you know that you are stressed?
_________________________________________________
_______headaches ______ mood changes ______ smoking _________________________________________________
_______stomach aches ______ lack of concentration ______ nail biting _________________________________________________
______ nightmares
_________________________________________________
______ dizziness ______ tapping
_________________________________________________
______ back pain ______ panic attacks ______ pulling hair _________________________________________________
______ neck stiffness ______ anxiety ______ grinding hair
_________________________________________________
_________________________________________________
______ ulcer sores on mouth ______ anger ______ use of alcohol _________________________________________________
______ jaw pains ______ irritability ______ use of medication
______ weight loss ______ crying ______ compulsive dieting
2. How much (or what percent of) stress do you think
you are currently under?
______ weight gain ______ thoughts of suicide ______ hair chewing _____________________________
______ twitches (eyelids, face) ______ depression ______ nervous laughter
______ confusion
3. What are the things you do to manage or cope the
______ weakness ______ pacing
stress?
______ nausea ______ feelings of helplessness ______ lateness ___________________________________
______ indigestion ______ restlessness ___________________________________
___________________________________
______ excessive sleeping ______ racing thoughts
___________________________________
______ overeating ______ aggressiveness ___________________________________
______ loss of appetite ___________________________________
___________________________________
______ inability to sleep Source: Emotional Intelligence Activities for teens 13-18.
___________________________________
______ skin problems ___________________________________
_________________________________
Lesson 2: STRESS RESPONSE 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
Your stress response is the collection of physiological
life in emotional stress and discomfort. Stress can be successfully managed. Here
changes that occur when you face a perceived threat—when you
face situations where you feel the demands outweigh your are some suggestions that may help.
resources to successfully cope. These situations are known as
stressors.
Understand the Causes of Stress
When your stress response is triggered, a series of changes Understanding why you are under stress is important. This may seem
occur within your body. They include: obvious, but it requires deliberate, conscious effort to pause and simply ponder your
 Redirection of blood away from extremities and instead to situation. By now, you are familiar with the stress response, the emotional or
major organs physical symptoms of uncontrolled stress. Now you need to try to discover the
 The release of cortisol and other hormones, which bring other stressors, the factors of which create the stress in your life.
short- and long-term changes.
 The stress response is intended to give you a burst of energy Analyze your Stress Factors and Write Them Down
so you’re able to fight off attackers or run away from them Write down your response to stress. For example, you may write down, “I
effectively. 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
This helped our ancestors, who faced numerous physical consequences, and consider each item, and ask why. “Why am I feeling tired? Why
threats, to stay safe. However, now our threats tend to be less does my back ache? Why do I run behind schedule? Carefully consider each answer,
physical and more associated with our way of life—a challenge because the answers will reveal stressors, such as deadlines, anxieties, trying to do
to our status, a demand for performance, etc. In addition to so much, managing time or money poorly, or poor health habits.
giving us a set of changes that may not match our needs as well
(it might be more effective for us to have a burst of mental
clarity or wisdom than a burst of physical strength, for
Deal with the Stressors Develop techniques to deal with the causes of
example), the stress response can actually cause harm if it leads stress.
to a state of chronic stress—that is, if our stress response is The longer you avoid dealing with the stress factors, the more the stress will
triggered, and then our body doesn’t go back to its normal state build up. If tension comes because you have put off an unfinished task, restructure
via the relaxation response. your priorities so you can get the task that you have been avoiding out of the way
and off your mind.
Source: “What is a stress response? by Scott,E.(2016)

Learn to Work under Pressure or Unusual Conditions

KEEP STRESS UNDER CONTROL
There are many effective ways to handle stress. Of course, you
When you can’t reduce the stressors, you need to manage your stress response.
can’t avoid stress—in fact, you wouldn’t want to avoid all stress, Almost everyone, at least at some point, has to meet deadlines, keep several jobs
because you’d never grow. However, you can manage your life going at once, resolve problems that come up, and do extra work when necessary.
so that you survive the emotional down times without allowing However, when the pressure mounts, you can relieve it. Relaxation is key—but most
stress to engulf you. 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 (especially 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.
How it helps you to cope with stress?
 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 a book of jokes.

Source: The Nemours Foundation, available from kidshealth.org

Activity 4: STRESS SURVIVAL KIT

1. Choose 2 objects or symbols that make you feel relaxed to include in your kit. You can Please attach a photo of your stress reliever image
make the symbols. You can use words or pictures.
2.. You can take a picture of an object from home.
3.. Think about how the symbol/object helps you when you are dealing with stress and
stressful situations.
4.. Write a paragraph for each symbol or object in your kit and how it helps you cope
with stress in your everyday life.

Source: Mental Health Kit, Junior High School, Alberta Health Services
Object #2

How it helps you to cope with stress?

Please attach a photo of your stress reliever image __________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________

Object #1