Personal

Development
Quarter 1– Module 5:
Coping with Stress in
Middle and Late Adolescence
Personal Development– Grade 12
Quarter 1 – Module 5: Coping with Stress Middle and Late Adolescence
First Edition, 2020

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Personal
Development
Quarter 1 – Module 5:
Coping with Stress in
Middle and Late Adolescence
Introductory Message
For the facilitator:
As a facilitator, you are expected to orient the learners on how to
use this module. You also need to keep track of the learners' progress
while allowing them to manage their own learning at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on
any part of the module. Use a separate sheet of paper in
answering the exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are
done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this
material, you will experience meaningful learning and gain deep
understanding of the relevant competencies. You can do it!

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 Let Us Learn

This module will teach you that understanding stress and its
sources may help in identifying ways and strategies on how to cope
with it. Learning the skills to cope with stress is important in reducing
its effects. Since stress is causing or influencing the vast majority of
health problems.
After studying this lesson, you should be able to:
1. Identify causes and effects of stress in one’s life
(EsP-PD11/12CS-If-5.1)
2. Demonstrate personal ways to cope with stress
(EsP-PD11/12CS-If-5.2)

CONTENT STANDARD
The learners demonstrate an understanding of stress and its
sources; various stress responses; and coping strategies for healthful
living in middle and late adolescence.

PERFORMANCE STANDARD
The learners shall be able to identify personal ways of coping for
healthful living.

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 Let Us Try

Activity: FISHBONE, Why I “lose my cool”?

We all have certain things, situations, or people that cause us to lose
our composure from time to time. Determine what causes YOU to “lose your
cool” by completing this activity. When you begin to identify your stressors,
you can become skilled at preventing negative consequences.
At the diagram below, fill each bone with reasons that cause you to
lose your cool.

Areas of 4 3 2 1
Assessment
Organization ad Output is easy to read, Output is neat and Output needs No organization
appearance neat and well organized organized effort and work

Understanding shows strong shows a clear shows adequate shows little

understanding understanding understanding understanding
Word Choice uses vivid words and Uses vivid words Uses words that uses a limited
phrases. and phrases. The communicate vocabulary.
choice and clearly, but the Jargon or clichés
placement of writing lacks may be present
words is variety and detract from
inaccurate at the meaning.
times and/or
seems overdone.

Let Us Study
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Reading: Stress Symptoms, Signs, and Causes
What is stress? Stress is your body’s way of responding to any kind of
demand or threat. When you sense danger—whether it’s real or
imagined—the body’s defenses kick into high gear in a rapid, automatic
process known as the “fight-or-flight” reaction or the “stress response.”
The stress response is the body’s way of protecting you. When working
properly, it helps you stay focused, energetic, and alert. In emergency
situations, stress can save your life—giving you extra strength to defend
yourself, for example, or spurring you to slam on the brakes to avoid a car
accident.
Stress can also help you rise to meet challenges. It’s what keeps you
on your toes during a presentation at work, sharpens your concentration
when you’re attempting the game-winning free throw, or drives you to study
for an exam when you’d rather be watching TV. But beyond a certain point,
stress stops being helpful and starts causing major damage to your health,
mood, productivity, relationships, and your quality of life.
If you frequently find yourself feeling frazzled and overwhelmed, it’s
time to take action to bring your nervous system back into balance. You can
protect yourself—and improve how you think and feel—by learning how to
recognize the signs and symptoms of chronic stress and taking steps to
reduce its harmful effects.
The effects of chronic stress
Your nervous system is not very good at distinguishing between
emotional and physical threats. If you are super stressed over an argument
with a friend, a work deadline, or a mountain of bills, your body can react
just as strongly as if you’re facing a true life-or-death situation. And the
more your emergency stress system is activated, the easier it becomes to
trigger, making it harder to shut off.
If you tend to get stressed out frequently, like many of us in today’s
demanding world, your body may exist in a heightened state of stress most
of the time. And that can lead to serious health problems. Chronic stress
disrupts nearly every system in your body. It can suppress your immune
system, upset your digestive and reproductive systems, increase the risk of
heart attack and stroke, and speed up the aging process. It can even rewire
the brain, leaving you more vulnerable to anxiety, depression, and other
mental health problems.
Health problems caused or exacerbated by stress include:

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 1. Depression and anxiety
2. Pain of any kind
3. Sleep problems
4. Auto-immune diseases
5. Digestive problems
6. Skin conditions, such as eczema
7. Heart disease
8. Weight problems
9. Reproductive issues
10. Thinking and memory problems
Signs and symptoms of stress overload
The most dangerous thing about stress is how easily it can creep up
on you. You get used to it. It starts to feel familiar, even normal. You don’t
notice how much it’s affecting you, even as it takes a heavy toll. That’s why
it’s important to be aware of the common warning signs and symptoms of
stress overload.
Cognitive symptoms:
● Memory problems
● Inability to concentrate
● Poor judgment
● Seeing only the negative
● Anxious or racing thoughts
● Constant worrying
Emotional symptoms:
● Depression or general unhappiness
● Anxiety and agitation
● Moodiness, irritability, or anger
● Feeling overwhelmed
● Loneliness and isolation
● Other mental or emotional health problems
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Physical symptoms:
● Aches and pains
● Diarrhea or constipation
● Nausea, dizziness
● Chest pain, rapid heart rate
● Loss of sex drive
● Frequent colds or flu

Behavioral symptoms:
● Eating more or less
● Sleeping too much or too little
● Withdrawing from others
● Procrastinating or neglecting responsibilities
● Using alcohol, cigarettes, or drugs to relax
● Nervous habits (e.g. nail biting, pacing)
Causes of stress
The situations and pressures that cause stress are known as
stressors. We usually think of stressors as being negative, such as an
exhausting work schedule or a rocky relationship. However, anything that
puts high demands on you can be stressful. This includes positive events
such as getting married, buying a house, going to college, or receiving a
promotion.
Of course, not all stress is caused by external factors. Stress can also
be internal or self-generated, when you worry excessively about something
that may or may not happen, or have irrational, pessimistic thoughts about
life.
Finally, what causes stress depends, at least in part, on your
perception of it. Something that is stressful to you may not faze someone
else; they may even enjoy it. While some of us are terrified of getting up in
front of people to perform or speak, for example, others live for the spotlight.
Where one person thrives under pressure and performs best in the face of a
tight deadline, another will shut down when work demands escalate. And

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while you may enjoy helping to care for your elderly parents, your siblings
may find the demands of caretaking overwhelming and stressful.
Common external causes of stress include:
● Major life changes
● Work or school
● Relationship difficulties
● Financial problems
● Being too busy
● Children and family
Common internal causes of stress include:
● Pessimism
● Inability to accept uncertainty
● Rigid thinking, lack of flexibility
● Negative self-talk
● Unrealistic expectations / perfectionism
● All-or-nothing attitude
Improving your ability to handle stress
Get moving. Upping your activity level is one tactic you can employ right
now to help relieve stress and start to feel better. Regular exercise can lift
your mood and serve as a distraction from worries, allowing you to break
out of the cycle of negative thoughts that feed stress. Rhythmic exercises
such as walking, running, swimming, and dancing are particularly effective,
especially if you exercise mindfully (focusing your attention on the physical
sensations you experience as you move).
Connect to others. The simple act of talking face-to-face with another
human can trigger hormones that relieve stress when you’re feeling agitated
or insecure. Even just a brief exchange of kind words or a friendly look from
another human being can help calm and soothe your nervous system. So,
spend time with people who improve your mood and don’t let your
responsibilities keep you from having a social life. If you don’t have any
close relationships, or your relationships are the source of your stress, make
it a priority to build stronger and more satisfying connections.

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Engage your senses. Another fast way to relieve stress is by engaging one
or more of your senses—sight, sound, taste, smell, touch, or movement. The
key is to find the sensory input that works for you. Does listening to an
uplifting song make you feel calm? Or smelling ground coffee? Or maybe
petting an animal works quickly to make you feel centered? Everyone
responds to sensory input a little differently, so experiment to find what
works best for you.
Learn to relax. You can’t completely eliminate stress from your life, but you
can control how much it affects you. Relaxation techniques such as yoga,
meditation, and deep breathing activate the body’s relaxation response, a
state of restfulness that is the polar opposite of the stress response. When
practiced regularly, these activities can reduce your everyday stress levels
and boost feelings of joy and serenity. They also increase your ability to stay
calm and collected under pressure.
Eat a healthy diet. The food you eat can improve or worsen your mood and
affect your ability to cope with life’s stressors. Eating a diet full of processed
and convenience food, refined carbohydrates, and sugary snacks can worsen
symptoms of stress, while a diet rich in fresh fruit and vegetables,
high-quality protein, and omega-3 fatty acids, can help you better cope with
life’s ups and downs.
Get your rest. Feeling tired can increase stress by causing you to think
irrationally. At the same time, chronic stress can disrupt your sleep.
Whether you’re having trouble falling asleep or staying asleep at night, there
are plenty of ways to improve your sleep so you feel less stressed and more
productive and emotionally balanced.
Source: https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes.htm

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 Let Us Practice
Activity: Stress Signals
Look at the warning signs of stress listed below. Write / beside the signs
that apply to you.
Physical Emotional Behavioral
___headaches ___mood changes ___smoking
___stomach aches ___lack of concentration ___nail biting
___dizziness ___nightmares ___tapping
___back pain ___panic attacks ___pulling hair
___neck stiffness ___anxiety ___grinding hair
___ulcer sores ___anger ___use of alcohol
on mouth
___jaw pains ___irritability ___compulsive
dieting
___weight loss ___crying ___hair chewing
___weight gain ___thoughts of suicide ___nervous
Laughter
___twitches ___depression ___pacing
___weakness ___confusion ___lateness
___nausea ___feelings of helplessness ___putting things
Off
___indigestion ___restlessness ___not caring
about physical
appearance
___excessive sleeping ___racing thoughts ___compulsive
Overeating
___overeating ___aggressiveness
___loss of appetite
___inability to sleep
___skin problem
___constant fatigue
___cold hands or feet
___excessive sweating
___chest pains
___high blood pressure
___rapid or difficult breathing

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 Let Us Practice More
Stress Survival Kit. A stress survival kit is a box containing objects
or things that may alleviate stress. Whenever you’re feeling down, these are
the things that comfort you.
Choose 3 objects or symbols that make you feel relaxed to include in
your kit. You may create the objects or symbols. You can use words or
pictures. Think about the symbol/object helps you when you are dealing
with stress and stressful situations.
Write a paragraph for each symbol or object in your kit and how it
helps you cope with stress in your everyday life.

Output will be evaluated using the rubric below.

Areas of 4 3 2 1
Assessment
Neatness and Output is easy to Output is neat and Output needs effort and Output not
Appearance read, neat and well organized work legible
organized

Ideas and Present ideas in an Present ideas Ideas are too general Ideas are vague,
Creativity original and creatively no creativity
creative manner, shown
Understandin shows strong shows a clear shows adequate shows little
g understanding understanding understanding understanding

Let Us Remember

We all experience stress, whether your young or old, rich, or poor. Each new
day presents a situation that might be stressing or worrying us. We might be
facing a loss of a loved one, or a failing grade, or even the mundane day to
day activities. It may even occur during a positive situation wherein the
event brings about negative emotions of anxiety and tension. Learning to
cope with stress can help reduce the negative effects associated with it.

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 Let Us Assess
Test 1. Multiple Choice
Read each statement carefully. Answer what is being asked, then select the
right answer from the choices given. Write your answers in a separate sheet
of paper.
1. Joey gets to school late. He's tired and refuses to take notes during class.
The teacher yells at him to pay attention and Joey yells back that he
doesn't care about the notes. The teacher is perplexed by Joey's
disruptive behavior. Which of the following could be causing Joey's lack
of attention in class?
A. Joey is being lazy and needs more discipline in class and at home.
B. Joey needs help with time management since he can't seem to wake
up on time.
C. Joey's parents recently split up and have been fighting every night,
keeping him up.
D. Joey has stopped caring about school because he doesn't see the
connection between doing good in school and making money.
2. Which of the following causes academic stress in teenagers?
A. pressure to become sexually active
B. pressure to succeed to get scholarships for college
C. problems getting to class on time because of public transportation
issues
D. pressure to take care of their family and contribute financially by
having a job
3. Which of the following is a cause of teen stress with peers?
A. pressure to engage in sexual relationships
B. pressure to study the most for upcoming exams
C. pressure to act as an interpreter for important family events
D. pressure to perform well in sports to get scholarships for college
4. The general term for the psychological and physiological response to any
real or imagined disruptions, demands, stimulations, or changes in life is
known as:
A. Endorphins B. Performance anxiety
C. Stress D. Test anxiety
5. Robert recently started a new job. Just as he feels he is starting to get the
hang of things, Robert hears that his new employer has issued a hiring
freeze and is going to begin laying off individuals in his department

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 following the loss of a large contract. Robert is experiencing which of the
following?
A. Distress B. Eustress
C. Good Stress D. Hopefulness

Test II. Essay

Read the question and answer succinctly. Write your answer in a separate
sheet of paper. Your answer will be evaluated by the rubric below.
1. What is stress? How does it affect you? Illustrate the effects of stress in
your daily activities. How are you going to reduce the effects of stress?
Areas of 4 3 2 1
Assessment
Ideas Presents ideas in an Presents ideas in a Ideas are too Ideas are vague
original manner consistent manner general or unclear
Organization Strong and organized Organized Some No organization;
beg/mid/end. beg/mid/end organization; lack
attempt at a beg/mid/end
The introduction is The introduction beg/mid/end
inviting, states the main states the main There is no clear
topic, and provides an topic and provides The introduction introduction,
overview of the paper. an overview of the states the main structure, or
Information is relevant and paper. A topic. A conclusion.
presented in a logical order. conclusion is conclusion is
The conclusion is strong. included. included.

Understanding Writing shows strong Writing shows a Writing shows Writing shows
understanding clear adequate little
understanding understanding understanding
Word Choice uses vivid words and uses vivid words uses words that uses a limited
phrases. and phrases. The communicate vocabulary.
choice and clearly, but the Jargon or clichés
placement of writing lacks may be present
words is variety and detract from
inaccurate at the meaning.
times and/or
seems overdone.
Sentence Sentence structure Sentence structure Sentence No sense of
Structure enhances meaning is evident; structure is sentence
sentences mostly limited; structure or flow
flow sentences need
to flow

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 Let Us Enhance
Journal Writing. You need one (1) notebook to maintain a personal
journal. Answer these questions as you write in your journal. Your answers
will be rated by the rubric below.
1. How do you know that you are stressed?
2. How much stress do you think you are currently under?
3. How are your stress signals different for different types of stressors?
4. What are some ways that you usually remove or reduce the stress that
cause you physical, emotional, or behavioral difficulties?

Areas of 4 3 2 1
Assessment
Ideas Presents ideas in an Presents ideas in a Ideas are too Ideas are vague
original manner consistent manner general or unclear
Organization Strong and organized Organized Some No organization;
beg/mid/end. beg/mid/end organization; lack
attempt at a beg/mid/end
The introduction is The introduction beg/mid/end
inviting, states the main states the main There is no clear
topic, and provides an topic and provides The introduction introduction,
overview of the paper. an overview of the states the main structure, or
Information is relevant and paper. A topic. A conclusion.
presented in a logical order. conclusion is conclusion is
The conclusion is strong. included. included.

Understanding Writing shows strong Writing shows a Writing shows Writing shows
understanding clear adequate little
understanding understanding understanding
Word Choice uses vivid words and uses vivid words uses words that uses a limited
phrases. and phrases. The communicate vocabulary.
choice and clearly, but the Jargon or clichés
placement of writing lacks may be present
words is variety and detract from
inaccurate at the meaning.
times and/or
seems overdone.
Sentence Sentence structure Sentence structure Sentence No sense of
Structure enhances meaning is evident; structure is sentence
sentences mostly limited; structure or flow
flow sentences need
to flow

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 Let Us Reflect
Day in the Life of a Teenager
Your alarm goes off at five in the morning. Though you just want to
sleep in, you know you need to get breakfast ready for your little sister and
get her off to school. Your mom works the night shift as a nurse, and your
father doesn't live with you, so your sister is depending on you. After
walking her to school, you catch the bus to your own school.
At school you scramble to finish the homework you didn't have
time to do last night. You had basketball practice, had to drop mom off at
work, and needed to make dinner for you and your sister. Also, your head
has been elsewhere since your best friend landed in the hospital due to a
stray bullet in your neighborhood.
You can't seem to get your head on straight. Welcome to the life of
a teenager. Although all teens don't face the challenges listed above, most
face at least some. Academic stress, family issues, relationships with peers,
and neighborhood safety all weigh heavily on the shoulders of today's youth.

Answer Key
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Anwers to multiple choice

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 References

Book:
Barbara Fernandez, et al., Personal Development Reader, Quezon City,
Sunshine Interlinks Publishing House, Inc., 2016, 29-35

Websites:
“Improving Your Ability to Handle Stress”, Fabian Hirose, accessed August
19,2020,
https://www.linkedin.com/pulse/improving-your-ability-handle-stress-f
abian-hirose/

“Stress Symptoms, Signs, and Causes”, Jeanne Segal, et al., accessed

September 1,2020,
https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-
causes.htm

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