Personal Development

Quarter 1 – Module : 16
Demonstrate and Create Ways
to Manage Various Emotions
Personal Development
Alternative Delivery Mode
Quarter 1 – Module
First Edition, 2020

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Undersecretary: Diosdado M. San Antonio

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Personal Development
Quarter 1 – Module : 16
Demonstrate and Create Ways
to Manage Various Emotions

This instructional material was collaboratively

developed and reviewed by educators from public and
private schools, colleges, and or/universities. We encourage
teachers and other education stakeholders to email their
feedback, comments, and recommendations to the
Department of Education at action@deped.gov.ph.

We value your feedback and recommendations.

Introductory Message
For the facilitator:

Welcome to the Personal Development - Grade 11/12 Alternative Delivery Mode

(ADM) Module 16: Demonstrate and Create Ways to Manage Various Emotions!

This module was collaboratively designed, developed, and reviewed by educators

both from public and private institutions to assist you, the teacher or facilitator, in
helping the learners meet the standards set by the K to 12 Curriculum while overcoming
their personal, social, and economic constraints in schooling.

This learning resource hopes to engage the learners into guided and independent
learning activities at their own pace and time. Furthermore, this also aims to help
learners acquire the needed 21st century skills while taking into consideration their
needs and circumstances.

In addition to the material in the main text, you will also see this box in the body
of the module:

Notes to the Teacher

This contains helpful tips or strategies
that will help you in guiding the learners.

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. Moreover, you are expected to encourage and assist the learners as
they do the tasks included in the module.

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For the learner:

Welcome to the Personal Development - Grade 11/12 Alternative Delivery Mode

(ADM) Module 16: Demonstrate and Create Ways to Manage Various Emotions!

The hand is one of the most symbolized parts of the human body. It is often used
to depict skill, action, and purpose. Through our hands we may learn, create, and
accomplish. Hence, the hand in this learning resource signifies that you, as a learner,
are capable and empowered to successfully achieve the relevant competencies and skills
at your own pace and time. Your academic success lies in your own hands!

This module is designed to provide you with fun and meaningful opportunities
for guided and independent learning at your own pace and time. You are expected to
process your own learning with the guide provided in each part of the module.

This module has the following parts and corresponding icons:

This will give you an idea of the skills or

What I Need to competencies you are expected to learn in
Know the module.

This part includes an activity that aims to

What I Know check what you already know about the
new lesson. If you get all correct answers
(100%), you may decide to skip this
module.

This is a brief drill or review to help you link

What’s In the current lesson with the previous one.

In this portion, the new lesson will be

What’s New introduced to you in various ways such as
a story, a song, a poem, a problem opener,
an activity or a situation.

This section provides a brief discussion of

What is It the lesson. This aims to help you discover
and understand new concepts and skills.

This comprises activities for independent

What’s More practice to solidify your understanding and
skills of the topic. You may check the
answers to the exercises using the Answer
Key at the end of the module.

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 This includes questions or blank
What I Have sentence/paragraph to be filled in to
Learned process what you learned from the lesson.

This section provides an activity which will

What I Can Do help you transfer your new knowledge or
skill into real life situations or concerns.

This is a task which aims to evaluate your

Assessment level of mastery in achieving the learning
competency.

In this portion, another activity will be

Additional given to you to enrich your knowledge or
Activities skill of the lesson learned. This also helps
in the retention of learned concepts.

This contains the correct answers to all

the activities in the module.
Answer Key

At the end of this module you will also find:

References This is a list of all sources used in developing

this module.

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 What I Know before moving on to the other activities
included in the module.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and in 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

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 What I Need to Know

This module is designed to deal with the different emotions of the learner. It
explores how to deal with difficult emotions, where emotions can have a significant
impact on physical health, and how to deal effectively with feelings to face life’s daily
challenges.
The versatility of this program allows it to be used in several different learning
circumstances. The terminologies used understand the diverse vocabulary of learners.
The lessons are organized in order to follow the standard sequence of the course. But
the order in which you read them can be changed to match the textbook that you are
now using.
The Content of this lesson deals with Emotional Expressions.
After going through this module, you are expected to:
1. demonstrate and create ways to manage various emotions; and
2. manage how to handle different emotions;

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 What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.

1. It colors life experiences and give meaning to all these experiences.

A. Affection
B. Emotion
C. Feeling
D. Love
2. It is a Greek word which refers to have a good spirit
A. Eudaima
B. Eudaimonia
C. Eudaim
D. Eudaimonism

3. It is something that refers to feeling or expression of great sadness.

A. Anger
B. Anxiety
C. Fear
D. Grief

4. Which of the following defines “mad”?

A. Stress
B. Emotion
C. Depression
D. Mentally disturbed

5. Which of the following statement is a direct assault on your self-esteem?

A. “I am not worth it.”
B. “I failed.”
C. “I am good.”
D. “I am mentally disturbed.”

6. Which does not refer to negative emotion?

A. Boredom
B. Inferiority
C. Sadness
D. Solidarity

7. Which of the following defines “stress”?

A. Disorganized
B. Oriented
C. Pressure
D. Relaxed

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8. Which of the following defines “feelings”?
A. Clever
B. Love
C. Pressure
D. Patience

9. Which of the following statement shows sign of stress?

A. Irritable
B. Happy
C. Excited
D. Lonely

10. Which of the following statement is one way of coping emotions?

A. Avoiding others
B. Not blaming oneself
C. Refusing advice
D. Seeking attention

11. Which of the following statement shows how to cope difficult emotions?
A. Ignore bodily responses
B. Ignore the problem
C. Stay home
D. Control emotions

12. Which of the following statement is one way of identifying the emotions?
A. Be aware of your feeling
B. Blame yourself
C. Hide your feeling
D. Ignore your feeling

13. The following people will help resolve your problem in dealing with
difficult emotions EXCEPT:
A. Guidance Counselor
B. Parents
C. Therapist
D. Untrusted friend

14. Which of the following emotions is triggered by grief?

A. Exhausted
B. Inferiority
C. Jealousy
D. Sadness

15. It is unpleasantly strong emotion triggered by danger.

A. Anger
B. Fear
C. Disgust
D. Surprise

3
 Lesson Demonstrate and Create
16 Ways to Manage Various
Emotions

Emotions play a crucial role in our lives.

Life without emotions is impossible to imagine. We treasure our feelings — the

pleasure of a ball game, the pleasure of a loved one's touch, or the fun of a night out
with friends. Even negative emotions are important, such as sadness when a loved one
dies; anger, when we are violated; fear that overcomes us in a frightful or unknown
situation; or guilt or shame towards others when our dark secrets get publicized.
Emotions color life experiences and give meaning and flavor to all these experiences.

In fact, emotions have played many important roles in people's lives and have
been the subject of scientific research on psychology for more than a century (Cannon,
1927; Darwin, 1872; James, 1890). This module explores why we have emotions and
why they are important to us. We will discover that emotions remind us who we are,
what our relationships with others, and how to behave in social interactions.

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 What’s In

ACTIVITY : FEELING GOOD

1. List at least three events that made you feel good. In the right column, state your
reaction.

Event Reaction

Example: Awarded with honors I was glad after receiving the award

1.

2.

3.

2. List at least three people that made you feel good. In the second column,
write the instances or things they did that gave you such feeling. In the
third column, write your reaction.

People Situation Reaction

She encouraged me when I

Example: Friend Thankful
was sad and feeling hopeless

1.

2.

3.

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 What’s New

ACTIVITY: PICTURE ANALYSIS

1. Identify the emotions in these scenarios.

A. B. C.

Engaging in a fight Getting scolded by parents Feeling stressed out

2. How would you react if you were in these situations?

3. Write your answers on a sheet of paper for the images A, B, and C.

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 What is It

HOW TO MANAGE EMOTIONS?

Emotion is an affective state of consciousness in which joy, sorrow, fear, hate, or
the like, is experienced, as distinguished from cognitive and volitional states of
consciousness. Emotions give meaning to events; without emotions, such events would
be mere facts. Emotions help you manage your interpersonal relationships. Emotions
also play a significant role in the collective functioning of holding human communities
together.
All in all, we can see that emotions are a critical part of our psychological
structure; that they have value and individual purpose in our life, to our relationships
with other and to our societies as a whole.

STEPS IN HANDLING EMOTIONS

The following are suggestions in Dealing with Difficult Emotions from the Teens
Health posted in kidshealth.org in 2017.

1. Identify the Emotion

You should learn to notice and identify your feelings and your body sensation
like when your face gets hot or your muscles tense. Be aware of how you feel. When you
feel negative emotion, like anger, try to understand what you're feeling. A good example
for this would be when you get jealous because your best friend is hanging out more
often with other peers than with you.

Don't hide how you feel from yourself.

It is expected that you will not announce your feelings to other people but do not
suppress your feelings entirely. When you name and understand the negative
feeling, you will never explode without thinking. Awareness of the feeling will help
you think clearly on the actions that you will do next.
Don't blame.

Being able to recognize and explain your emotions isn't the same as blaming
someone or something for the way you feel. How you feel when these things happen
comes from inside you. Your feelings are there for a reason — to help you make
sense of what's going on.

Accept all your emotions as natural and understandable.

Don't judge yourself for the emotions you feel. Acknowledging how you feel can
help you move on.

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2. Take Action

Think about the best way to express your emotion. You may gently confront the
person whom you have negative feelings. You can share why you had that bad feelings
to a friend you can rely on, or work off the feeling by going for a run, jogging, or exercise.
Once you've processed what you're feeling, you can decide if you need to express your
emotion

For example:

“My fear of being around those bullies is a sign that they have gone too far.
Perhaps I should talk about what's going on with a school counselor.”

Learn how to change your mood. You must learn how to see the positive in mood.
Exercise also can release stress buildup and help you from staying stuck on
negative feelings.

3. Get Help with Difficult Emotions

If you find yourself stuck in feelings of sadness or worry for more than a couple
of weeks, or if you feel so upset that you think you might hurt yourself or other people,
you may need extra help.
Talk to the school guidance counselor, your parents, trusted adult friend, or
therapist. Counselors and therapists are trained to teach people how to break out of
negative emotions. They can provide lots of tips and ideas that will help you feel better.

TIPS TO HELP MANAGE YOUR EMOTIONS

Emotions can have a significant influence on physical health, and it is vital to

cope effectively with the emotions that follow the ups and downs of daily life.
1. Use your emotions and bodily responses to recognize when you are under stress.

A racing pulse, dry mouth, aching stomach, tight muscles, or muscle pain may
all indicate that something is amiss in your emotional world.
2. Write down your thoughts and feelings about what is stressing you.

Take a daily inventory of your emotions. By writing down what you feel, you may
be able to identify patterns of emotional ups and downs. It is also important to
write down the thoughts that go with your feelings.

3. Control whatever aspect of the stress that you can.

Life presents many situations every day, and you should not view them in black
and white terms- those you can control versus those you cannot. Look for the
shades of grey- the elements you can control. When you know what’s going to
happen in a situation, your nervous system can gear up to handle it.

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 4. Don’t make mountains out of molehills.

When difficult situations arise, it is important to assess how bad they really are
before going into panic mode. If you want to live a low-stress life, don’t get all
worked up over trivial matters.

5. Redefine the Problem.

Your attitude to stress can affect your health more than the stress itself can. If
the problem is out of your control, recognize that and redefine the problem to
determine which parts you can avoid or handle.
6. Develop behaviors that distract you from stress.

Anything you do that distracts you from your stress for a while is good. For
example, you could get out in nature and take a walk, work in the garden or
perhaps learn to fly fish.

7. Reach out to a friend or a family member.

Social relationships are good for your health, and reaching out to someone
about your stress can improve your outlook. If you are lacking social
networks, you may find it easiest to meet others during a shared activity
8. Exercise Regularly.
Regular exercise is good for your physical and emotional health. Even
moderate exercise can help reduce stress.

9. Meditate and Relax.

Meditation has a wide variety of health benefits, and stress reduction is one of
the big ones.

There is no single way to instantly reduce stress or manage your emotions. By

using a variety of tools and methods, you will be able to calm your mind and regain
your emotional health.

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 What’s More

In our previous module, you have learned what positive and negative emotions
are. In this activity, you will learn to express your strong personal emotion.

ACTIVITY : WORD PICTURES ICE BREAKER

1. Identify your present emotional condition or state. Example, frantic

2. Express the emotion using different strokes.

Example:

3. Explain your work and write it on a separate sheet of paper.

1. What effect did the activity have on you?

2. What have you felt after positively expressing your emotions?

3. Would you recommend the activity to others?

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 What I Have Learned

Activity : Commitment Form

Complete the statement below

In this module I realized
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

As a result, I will
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

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 What I Can Do

These are negative and positive emotions that anyone can feel. Some of these
examples are given below:

POSITIVE NEGATIVE

• Love • Sadness
• Affection • Boredom
• Hope • Abuse
• Acceptance • Bitterness
• Appreciation • Anxiety
• Kindness • Revenge
• Relief • Shame
• Integrity
• Humiliation
• Humility
• Betrayal
• Harmony
• Harassment
• Honesty
• Motivation • Fear
• Solidarity • Failure
• Satisfaction • Misery
• Understanding • Bullying
• Respect • Stress
• Peace • Envy
• Confidence • Confusion
• Dignity • Inferiority
• Energy • Irritation

Activity : Fill in the grid below.

Think of your five positive and five negative emotional feelings. Tell us about how you
manage these feelings.

POSITIVE/NEGATIVE EMOTIONS WAYS TO MANAGE EMOTIONS

e.g.
stress in studies Manage your time

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 Assessment

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. It plays a crucial role in our lives as they have essential roles.

A. Affection
B. Emotion
C. Feeling
D. Love

2. It is a Greek word which refers to having a good spirit

A. Eudaima
B. Eudaimonia
C. Eudaim
D. Eudaimonism

3. It is an unpleasant emotion caused by the belief that someone or something

is dangerous.
A. Anger
B. Anxiety
C. Fear
D. Grief

4. Which of the following defines “humility”

A. Esteem
B. Humble
C. Hope
D. Integrity

5. Which of the following statement is a direct assault on your self-esteem?

A. “I am not worth it.”
B. “I failed.”
C. “I am good.”
D. “I am mentally disturbed.”

6. Which does not refer to negative emotion?

A. Boredom
B. Inferiority
C. Sadness
D. Solidarity

7. Which of the following defines “stress”?

A. Disorganized
B. Oriented
C. Pressure
D. Relax

13
 8. Which of the following defines “feelings”?
A. Clever
B. Love
C. Pressure
D. Patience

9. Which of the following statement shows sign of stress?

A. Excited
B. Happy
C. Irritable
D. Lonely

10. Which of the following statement is one way of coping emotions?

A. Avoiding others.
B. Not blaming oneself.
C. Refusing advice
D. Seeking attention

11. Which of the following statement shows how to cope difficult emotions?
A. Ignore bodily responses
B. Ignore the problem
C. Stay home
D. Control emotions

12. Which of the following statement is one way of identifying the emotions?
A. Be aware of your feeling
B. Blame yourself
C. Hide your feeling
D. Ignore your feeling

13. The following people will help resolve your problem in dealing with difficult
emotions EXCEPT
A. Guidance Counselor
B. Parents
C. Therapist
D. Untrusted friend

14. Which of the following emotions is triggered by grief?

A. Exhausted
B. Inferiority
C. Jealousy
D. Sadness

15. It is unpleasantly strong emotion triggered by danger.

A. Anger
B. Fear
C. Disgust
D. Surprise

14
 Additional Activities

Activity : Remember it Right

1. Write down a special gift that was given to you by a loved one that you have lost.

2. Write what you have felt and realized.

Answer Key

B 15. B 15.
D 14. D 14.
D 13. D 13.
A 12. A 12.
D 11. D 11.
B 10. B 10.
A 9. C 9.
B 8. B 8.
C 7. C 7.
D 6. D 6.
A 5. A 5.
D 4. B 4.
D 3. C 3.
B 2. B 2.
B 1. B 1.

What I Know Assessment

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References:
Spielman et.al, Psychology: Ways to Enhance Memory. Open Educational Resources.
Accessed May 22, 2020 https:// www.oercommons. org/ courseware /lesson
/15339/overview

Hyisung Hwang et.al, Functions of Emotions. Open Educational Resources: Accessed

May 25, 2020 https://www.oercommons.org/courses/functions-of-emotions

Norman Rosenthal, Tips to Help Manage Emotions. 2011:

https://www.normanrosenthal.com/blog/2011/08/tips-help-manage-stress-
emotions/

D'Arcy Lyness, Dealing With Difficult Emotions

https://kidshealth.org/en/teens/stressful-feelings.

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