PERSONAL DEVELOPMENT
 The learners demonstrate an
understanding of… stress and its
sources; various stress responses; and
coping strategies for healthful living in
middle and late adolescence
 The learners…
 identify personal ways of coping for
healthful living
The learners...
1. discuss that understanding stress and its
sources during adolescence may help in
identifying ways to cope and have a healthful
life
2. identify sources of one’s stress and illustrate
the effect of stress on one’s system
3. demonstrate personal ways of coping with
stress for healthful living
Write down a couple of
stressful situations that
came up this week, how
you dealt with them and
how you felt afterward.
 Dictionary: pressure, tension, hardship,
emphasis, importance
 Hans Selye (1907-1982): the body's reaction
to perceived threats or tension that affects
our body's balance (homeostasis: our
normal, healthy, steady state)
1. The Alarm Phase
 recognize the stressor
 “adrenaline rush” --> “fight or flight” Upon




encountering a stressor,body reacts with"fight-orflight" response
reactions in the body stirred
nervous system activated
hormones act up (such as corticosterone) --> surge of
energy to allow handling of the stressful situation
The body's resources now mobilized
2. The Resistance Phase
 able to handle stress or adapt to the situation
 restore sense of balance
 defenses still up
 body still in state of arousal to resist effects of
stress
3. The Exhaustion Phase
 stressful situation persists
 neither able to adjust nor hold up
 exhaustion sets in
 burnout, fatigue, dysfunction, health problems
 heart diseases
 gastrointestinal problems
 anxiety
 depression
 Draw anything that makes you stressed in a
piece of paper and try to explain what you
have drawn.
 is any event, experience, or environmental
stimulus that causes stress in an individual.
These events or experiences are perceived as
threats or challenges to the individual and
can be either physical or psychological.
 Researchers have found that stressors can
make individuals more prone to both physical
and psychological problems, including heart
disease and anxiety.
(https://en.wikipedia.org/wiki/Psychological_
stress )

is the other form of stress that is positive and
beneficial. We may feel challenged, but the
sources of the stress are opportunities that
are meaningful to us. Eustress helps provide
us with energy and motivation to meet our
responsibilities and achieve our goals
 igraduating from college,
 getting married,
 receiving a promotion,
 or changing jobs
 Motivates, focuses energy.
 Is short-term.
 Is perceived as within our coping abilities.
 Feels exciting.
 Improves performance
 is a continuous experience of feeling
overwhelmed, oppressed, and behind in our
responsibilities. It is the allencompassing
sense of being imposed upon by difficulties
with no light at the end of the tunnel.
 financial difficulties,
 conflicts in relationships,
 excessive obligations,
 managing a chronic illness, or
 experiencing a trauma
 Causes anxiety or concern.
 Can be short- or long-term.
 Is perceived as outside of our coping abilities.
 Feels unpleasant.
 Decreases performance.
 Can lead to mental and physical problem
 Work/studies
 academic requirements, tests, projects, deadlines,
overtime
 Money
 tuition fees, “baon”, everyday expenses, bills
 Relationships
 conflicts, frustrations with family and friends, peer
pressure
 Time - lack of it
 Environment
 pollution, transportation, traffic, flooding
 Change - adjustment with new things
 Unexpected events
 accidents, natural disasters
 Physical
 headaches/migraine
 tiredness
 palpitations/rapid pulse
 indigestion/heartburn
 breathing difficulty
 loss of appetite
 LBM/diarrhea
 skin problems
 Emotional
 unhappiness
 depression
 frustration
 irritability
 anxiety
 loss of sense of humor
 Behavioral
 restlessness
 difficulty in sleeping
 overeating/loss of appetite
 absenteeism/tardiness
 alcohol drinking
 smoking
 Stressful eating habits
 eating too fast
 not chewing food well
 eating too much
 drinking too much fluid
 Take care of your health
 Eat healthy
 Do not skip breakfast
 Take vitamins and supplements
 Avoid stressful eating habits that affect digestion
 Physical activities
 exercises - jogging, dancing, TaiChi
 Relaxation exercises
 Breathing exercises
 Finding your inner smile
 Laughter Therapy
 Ella Wheeler Wilcox (1883): “Laugh and the
whole world laughs with you. Weep and you weep
alone”
 Time Management
 Identifying Support Groups
 make connection
 find a group you can trust and make you feel safe
 know the people you can talk to - family
members, counselor, mentor
 be open to receive help
 Meditate/Pray
 How stressed are you? Rate your stress from
1-10, 1 being a calm, relaxed state, 10 being a
high stress level. Explain your rating
 What are your most important stressors right
now? list or draw them
 What are your reactions? Classify as to
physical, emotional and behavioral
 How do you handle them? Explain your
stress-busting technique.