Republic of the Philippines
Department of Education
REGION X
SCHOOLS DIVISION OF MISAMIS OCCIDENTAL
ALORAN TRADE HIGH SCHOOL
SOCIAL
EMOTIONAL
LEARNING
“ENHANCING POSITIVITY AND COPING LIFE”
Be Happy
Keep
Pushing
Stay Positive
Walk with
Faith in God
Introduction
Social-emotional learning is exactly what it sounds like. The ability to understand your own
feelings and the feelings of others to know how to react in specific settings.
Social-emotional learning provides students with the ability to have emotional intelligence
and empathize with others to build strong relationships. Those who invest in social-emotional
learning are able to not only leverage it at the moment but also use it to lead others on a
meaningful course.
In this learning module student will learn to understand more about Stress, Anxiety,
Depression and Suicide and how to cope with this.
Before you begin
The following are some reminders in using this module:
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 all activities included in the module.
3. Read the instruction 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 through with it.
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!
Page
1
FAIR USE AND CONTENT DISCLAIMER: This Learning Module is for educational purposes only.
Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.
include in these modules are owned by their respective copyright holders. The publisher and
author do not represent nor claim ownership over them. Sincerest appreciation to these who have
made significant contribution to these modules. This module is for the consumption of the
ALORAN TRADE HIGH SCHOOL only.
I.
What Is Stress?
Stress can be defined as any type of change that causes physical, emotional, or
psychological strain. Stress is your body's response to anything that requires attention or
action. Everyone experiences stress to some degree. The way you respond to stress, however,
makes a big difference to your overall well-being.
Signs
Stress can be short-term or long-term. Both can lead to a variety of symptoms, but
chronic stress can take a serious toll on the body over time and have long-lasting health effects.
Some common signs of stress include:1














Identifying Stress
Stress is not always easy to recognize, but there are some ways to identify some signs
that you might be experiencing too much pressure. Sometimes stress can come from an
obvious source, but sometimes even small daily stresses from work, school, family, and friends
can take a toll on your mind and body.
If you think stress might be affecting you, there are a few things you can watch for:
 Psychological signs such as difficulty concentrating, worrying, anxiety, and trouble
remembering
 Emotional signs such as being angry, irritated, moody, or frustrated
 Physical signs such as high blood pressure, changes in weight, frequent colds or
infections, and changes in the menstrual cycle and libido
2

Changes in mood
Clammy or sweaty palms
Decreased sex drive
Diarrhea
Difficulty sleeping
Digestive problems
Dizziness
Feeling anxious
Frequent sickness
Grinding teeth
Headaches
Low energy
Muscle tension, especially in the
neck and shoulders
Physical aches and pains
Racing heartbeat
Trembling
Page

Behavioral signs such as poor self-care, not having time for the things you enjoy, or
relying on drugs and alcohol to cope
Types of Stress
Not all types of stress are harmful or even negative. Some of the different types of stress
that you might experience include:
 Acute stress: Acute stress is a very short-term type of stress that can either be positive
or more distressing; this is the type of stress we most often encounter in day-to-day life.
 Chronic stress: Chronic stress is stress that seems never-ending and inescapable, like
the stress of a bad marriage or an extremely taxing job; chronic stress can also stem
from traumatic experiences and childhood trauma.
 Episodic acute stress: Episodic acute stress is acute stress that seems to run rampant
and be a way of life, creating a life of ongoing distress.
 Eustress: Eustress is fun and exciting. It's known as a positive type of stress that can keep
you energized. It's associated with surges of adrenaline, such as when you are biking,
playing basketball or racing to meet a deadline. You may feel drain and tired but you
enjoy the process and you meet your certain goal.

Page
3
Coping
Although stress is inevitable, it can be manageable. When you understand the toll it takes
on you and the steps to combat stress, you can take charge of your health and reduce the
impact stress has on your life.
 Learn to recognize the signs of burnout. High levels of stress may place you at a high
risk of burnout. Burnout can leave you feeling exhausted and apathetic about your job.
When you start to feel symptoms of emotional exhaustion, it's a sign that you need to
find a way to get a handle on your stress.
 Try to get regular exercise. Physical activity has a big impact on your brain and your
body. Whether you enjoy biking or you want to begin jogging, exercise reduces stress
and improves many symptoms associated with mental illness.
 Take care of yourself. Incorporating regular self-care activities into your daily life is
essential to stress management. Learn how to take care of your mind, body, and spirit
and discover how to equip yourself to live your best life.
 Practice mindfulness in your life. Mindfulness isn't just something you practice for 10
minutes each day. It can also be a way of life. Discover how to live more mindfully
throughout your day so you can become more awake and conscious throughout your
life.9
Page
4
ACTIVITY 1: That Really Stressed Me Out
ACTIVITY 2. De-Stressing
Below are activities to relieve stress. Do at least 10 of the following activities for
destressing and answer the following questions after.
Page
1. List down 10 activities you accomplished.
2. What do you feel after accomplishing each task?
3. Is it important to manage stress? Why?
5
Answer the following:
II.
What is Anxiety?
Anxiety is your body’s natural response to stress. It’s a feeling of fear or apprehension
about what’s to come. The first day of school, going to a job interview, or giving a speech may
cause most people to feel fearful and nervous. But if your feelings of anxiety are extreme, last
for longer than six months, and are interfering with your life, you may have an anxiety disorder.
It’s normal to feel anxious about moving to a new place, starting a new job, or taking a
test. This type of anxiety is unpleasant, but it may motivate you to work harder and to do a
better job. Ordinary anxiety is a feeling that comes and goes, but does not interfere with your
everyday life.
In the case of an anxiety disorder, the feeling of fear may be with you all the time. It is intense
and sometimes debilitating.
This type of anxiety may cause you to stop doing things you enjoy. In extreme cases, it
may prevent you from entering an elevator, crossing the street, or even leaving your home. If
left untreated, the anxiety will keep getting worse.
Anxiety disorders are the most common form of emotional disorder and can affect
anyone at any age. According to the American Psychiatric Association, women are more likely
than men to be diagnosed with an anxiety disorder.
Page
Symptoms of anxiety
Anxiety feels different depending on the person experiencing it. Feelings can range from
butterflies in your stomach to a racing heart. You might feel out of control, like there’s a
disconnect between your mind and body.
6
What are the types of anxiety disorders?
Anxiety is a key part of several different disorders. These
include:
 panic disorder: experiencing recurring panic attacks at
unexpected times. A person with panic disorder may
live in fear of the next panic attack.
 phobia: excessive fear of a specific object, situation, or
activity
 social anxiety disorder: extreme fear of being judged
by others in social situations
 obsessive-compulsive disorder: recurring irrational
thoughts that lead you to perform specific, repeated
behaviors
 separation anxiety disorder: fear of being away from home or loved ones
 illness anxiety disorder: anxiety about your health (formerly called hypochondria)
 post-traumatic stress disorder (PTSD): anxiety following a traumatic event
Other ways people experience anxiety include nightmares, panic attacks, and painful thoughts
or memories that you can’t control. You may have a general feeling of fear and worry, or you
may fear a specific place or event.
Symptoms of general anxiety include:
 increased heart rate
 rapid breathing
 restlessness
 trouble concentrating
 difficulty falling asleep
Your anxiety symptoms might be totally different from someone else’s. That’s why it’s
important to know all the ways anxiety can present itself. Read about the many types of
anxiety symptoms you might experience.
Causes anxiety
Researchers are not sure of the exact cause of anxiety. But, it’s likely a combination of
factors play a role. These include genetic and environmental factors, as well as brain chemistry.
In addition, researchers believe that the areas of the brain responsible for controlling fear may
be impacted.
Current research of anxiety is taking a deeper look at the parts of the brain that are involved
with anxiety. Learn more about what the researchers are finding.
Page
7
Natural remedies are used for anxiety
Lifestyle changes can be an effective way to relive some of the stress and anxiety you
may cope with every day. Most of the natural “remedies” consist of caring for your body,
participating in healthy activities, and eliminating unhealthy ones.
These include:
 getting enough sleep
 meditating
 staying active and exercising
 eating a healthy diet
 staying active and working out
 avoiding alcohol
 avoiding caffeine
 quitting smoking cigarettes
If these lifestyle changes seem like a positive way to help you eliminate some anxiety, read
about how each one works—plus, get more great ideas for treating anxiety.
ACTIVITY 3: Anxiety Prep
Instruction: It can be helpful to be prepared when you are going into a situation that might
make you feel anxious or nervous. Use this worksheet to figure out things that you can do
before and during the situation to help you cope if you become anxious.
Depression (major depressive disorder) is a common and serious medical illness that
negatively affects how you feel, the way you think and how you act. Fortunately, it is also
treatable. Depression causes feelings of sadness and/or a loss
of interest in activities you once enjoyed. It can lead to a
variety of emotional and physical problems and can decrease
your ability to function at work and at home.
Depression symptoms can vary from mild to severe and can
include:
o Feeling sad or having a depressed mood
o Loss of interest or pleasure in activities once enjoyed
o Changes in appetite — weight loss or gain unrelated to
dieting
8
Depression
This is the word we always used a lot but what is really depression?
Page
III.
o
o
o
o
o
o
Trouble sleeping or sleeping too much
Loss of energy or increased fatigue
Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing)
or slowed movements or speech (these actions must be severe enough to be observable
by others)
Feeling worthless or guilty
Difficulty thinking, concentrating or making decisions
Thoughts of death or suicide
Depression Is Different From Sadness or Grief/Bereavement
The death of a loved one, loss of a job or the ending of a relationship are difficult
experiences for a person to endure. It is normal for feelings of sadness or grief to develop in
response to such situations. Those experiencing loss often might describe themselves as
being “depressed.”
But being sad is not the same as having depression. The grieving process is natural and
unique to each individual and shares some of the same features of depression. Both grief and
depression may involve intense sadness and withdrawal from usual activities. They are also
different in important ways:
o
o
o
In grief, painful feelings come in waves, often intermixed with positive memories of
the deceased. In major depression, mood and/or interest (pleasure) are decreased for
most of two weeks.
In grief, self-esteem is usually maintained. In major depression, feelings of
worthlessness and self-loathing are common.
In grief, thoughts of death may surface when thinking of or fantasizing about “joining”
the deceased loved one. In major depression, thoughts are focused on ending one’s
life due to feeling worthless or undeserving of living or being unable to cope with the
pain of depression.
Grief and depression can co-exist For some people, the death of a loved one, losing a job
or being a victim of a physical assault or a major disaster can lead to depression. When grief
and depression co-occur, the grief is more severe and lasts longer than grief without
depression.
Distinguishing between grief and depression is important and can assist people in getting
the help, support or treatment they need.
Page
9
Risk Factors for Depression
Depression can affect anyone—even a person who appears to live in relatively ideal
circumstances.
Several factors can play a role in depression:
o
o
o
o
Biochemistry: Differences in certain chemicals in the brain may contribute to
symptoms of depression.
Genetics: Depression can run in families. For example, if one identical twin has
depression, the other has a 70 percent chance of having the illness sometime in life.
Personality: People with low self-esteem, who are easily overwhelmed by stress, or
who are generally pessimistic appear to be more likely to experience depression.
Environmental factors: Continuous exposure to violence, neglect, abuse or poverty
may make some people more vulnerable to depression.
Preventing depression
Depression isn’t generally considered to be preventable. It’s hard to recognize what causes it,
which means preventing it is more difficult. But once you’ve experienced a depressive episode,
you may be better prepared to prevent a future episode by learning which lifestyle changes
and treatments are helpful.
Techniques that may help include:
 regular exercise
 getting plenty of sleep
 maintaining treatments
 reducing stress
 building strong relationships with others
Other techniques and ideas may also help you prevent depression.
Depression is among the most treatable of mental disorders. Between 80% and 90% percent of people with
depression eventually respond well to treatment. Almost all patients gain some relief from their symptoms.
Depression is a real illness and help is available. With proper diagnosis and treatment, the vast majority of people
with depression will overcome it. If you are experiencing symptoms of depression, a first step is to see your family
,physician or psychiatrist. Talk about your concerns and request a thorough evaluation. This is a start to addressing
your mental health needs. You can also go to your class adviser or school guidance counselor.
Page
10
You are not alone, together we can overcome depression!
Page
11
ACTIVITY 4. Explore Your Feelings
Instruction: Choose a family member you want to write a letter with it can be your mother,
father, or any sibling, they can also be your guardian or grandparents.
Complete each
given phrase.
IV.
Suicide and suicidal thoughts
Suicide, taking your own life, is a tragic reaction to
stressful life situations — and all the more tragic because
suicide can be prevented. Whether you're considering
suicide or know someone who feels suicidal, learn suicide
warning signs and how to reach out for immediate help
and professional treatment. You may save a life — your
own or someone else's.
It may seem like there's no way to solve your
problems and that suicide is the only way to end the pain.
But you can take steps to stay safe — and start enjoying
your life again.
For immediate help
If you're feeling overwhelmed by thoughts of not wanting to live or you're having urges to
attempt suicide, get help now.






In Touch Community Services. 24/7 free and confidential counseling support. Please
call (02) 8893 7603 or 0917 800 1123 and 0922 893 8944
National Mental Health Crisis Hotline. A 24/7 crisis hotline to assist people with mental
health disorder ranging from counseling to psychiatric emergencies and suicide
prevention. Please call 0917 989 8727 or (02) 8531 9001
DOH Mental Health Psychosocial Support Team. Monday – Friday, 8:00 am to 12:00
midnight. 0916 343 7016 or 0933 644 3488
Vicente Sotto Memorial Medical Center Center for Behavioral Sciences
Teleconsultation. 0929 287 3688 or (032) 253 4423
Tawag Paglaum Centro Bisaya. A 24/7 call-based hotline for suicide prevention and
emotional crisis intervention based in Cebu City. Please call 0939 936 5433 or 0927 654
1629
Hopeline, Natasha Goulbourn Foundation. A depression and suicide prevention hotline
to help people who are secretly suffering from depression. Please call (02) 804
4673 or 0917 558 4673 or 0927 654 1629 Globe and TM subscribers may call toll-free
(FREE CALL) to 2919

Talking about suicide — for example, making statements such as "I'm going to kill
myself," "I wish I were dead" or "I wish I hadn't been born"
Getting the means to take your own life, such as buying a gun or stockpiling pills
Page

12
Symptoms
Suicide warning signs or suicidal thoughts include:










Withdrawing from social contact and wanting to be left alone
Having mood swings, such as being emotionally high one day and deeply discouraged
the next
Being preoccupied with death, dying or violence
Feeling trapped or hopeless about a situation
Increasing use of alcohol or drugs
Changing normal routine, including eating or sleeping patterns
Doing risky or self-destructive things, such as using drugs or driving recklessly
Giving away belongings or getting affairs in order when there's no other logical
explanation for doing this
Saying goodbye to people as if they won't be seen again
Developing personality changes or being severely anxious or agitated, particularly when
experiencing some of the warning signs listed above
Warning signs aren't always obvious, and they may vary from person to person. Some people
make their intentions clear, while others keep suicidal thoughts and feelings secret.
When to see a doctor
If you're feeling suicidal, but you aren't immediately thinking of hurting yourself:





Reach out to a close friend or loved one — even though it may be hard to talk about your
feelings
Contact a minister, spiritual leader or someone in your faith community
Contact your school adviser or school guidance counselor
Call a suicide hotline
Make an appointment with your doctor, other health care provider or a mental health
professional
SUICIDAL THINKING DOESN'T GET BETTER ON ITS OWN — SO GET HELP.
Causes
Page
13
Suicidal thoughts have many causes. Most often, suicidal thoughts are the result of feeling like you
can't cope when you're faced with what seems to be an overwhelming life situation. If you don't have
hope for the future, you may mistakenly think suicide is a solution. You may experience a sort of
tunnel vision, where in the middle of a crisis you believe suicide is the only way out.
There also may be a genetic link to suicide. People who complete suicide or who have suicidal
thoughts or behavior are more likely to have a family history of suicide.
Risk factors
Although attempted suicide is more frequent for women, men are more likely than women to
complete suicide because they typically use more-lethal methods, such as a firearm.
You may be at risk of suicide if you:









Attempted suicide before
Feel hopeless, worthless, agitated, socially isolated or lonely
Experience a stressful life event, such as the loss of a loved one, military service, a breakup, or
financial or legal problems
Have a substance abuse problem — alcohol and drug abuse can worsen thoughts of suicide and
make you feel reckless or impulsive enough to act on your thoughts
Have suicidal thoughts and have access to firearms in your home
Have an underlying psychiatric disorder, such as major depression, post-traumatic stress
disorder or bipolar disorder
Have a family history of mental disorders, substance abuse, suicide, or violence, including
physical or sexual abuse
Have a medical condition that can be linked to depression and suicidal thinking, such as chronic
disease, chronic pain or terminal illness
Are lesbian, gay, bisexual or transgender with an unsupportive family or in a hostile environment
Prevention
To help keep yourself from feeling suicidal:
14

Get the treatment you need. If you don't treat the underlying cause, your suicidal thoughts are
likely to return. You may feel embarrassed to seek treatment for mental health problems, but
getting the right treatment for depression, substance misuse or another underlying problem
will make you feel better about life — and help keep you safe.
Establish your support network. It may be hard to talk about suicidal feelings, and your friends
and family may not fully understand why you feel the way you do. Reach out anyway, and
make sure the people who care about you know what's going on and are there when you need
them. You may also want to get help from your place of worship, support groups or other
community resources. Feeling connected and supported can help reduce suicide risk.
Page


Remember, suicidal feelings are temporary. If you
feel hopeless or that life's not worth living anymore,
remember that treatment can help you regain your
perspective — and life will get better. Take one step
at a time and don't act impulsively.

YOU ARE NOT ALONE, THERE WILL ALWAYS BE PEOPLE WHO IS
WILLING TO HELP AND LISTEN.

GOD WILL ALWAYS BE THERE FOR YOU NO MATTER
WHAT. Psalm 33:20-22 – We put our hope in
the Lord. He is our help and our shield. In him our
hearts rejoice, for we trust in his holy name. Let
your unfailing love surround us, Lord, for our hope
is in you alone.
Page
15
ACTIVITY 5: What’s on Your Mind?
Instruction: Write the things that is in your mind today it could be positive or negative thoughts. Write
everything.
ACTIVITY 5: Things That I Like About Myself
Page
16
ACTIVITY 6: Gratitude Journal
Page
17
ACTIVITY 7. Depression Anxiety Stress Scale (DASS)
18
Page
References
Page
Address: Labo, Aloran, Misamis Occidental
Contact Number: (088)-5454055
E-mail Address: aths.educ@yahoo.com.ph
19
https://www.dyknow.com/blog/what-is-social-emotional-learning/
https://www.verywellmind.com/stress-and-health-3145086
https://www.healthline.com/health/anxiety#natural-remedies
https://positivepsychology.com/stress-management-activities-worksheets/
http://homeschooldressage.com/wp-content/uploads/stress-management-worksheets-of-stressmanagement-worksheets-23.jpg
https://www.education.com/worksheet/article/seeing-the-beauty-all-around/
https://www.mylemarks.com/uploads/4/7/0/1/47012219/s815775378408561442_p147_i4_w640.png
https://www.psychologytoday.com/us/basics/depression
https://www.healthline.com/health/depression#prevention
https://www.psychiatry.org/patients-families/depression/what-is-depression
https://www.mayoclinic.org/diseases-conditions/suicide/symptoms-causes/syc-20378048
https://www.teensfindinghope.org/uploads/1/1/1/5/11155800/bestthingsaboutyouchart_11.28.2016.pdf
https://www.webbline.com/kb/suicide-prevention-hotlines/
https://www.scu.edu.au/media/scueduau/current-students/services/counselling/downloads/DepressionAnxiety-Stress-Scales-DASS3481.pdf