Khaira Louise F. Peralta 12 – Accountability Date of accomplishment: 09.14.

21

SNHS-PFA-2021-

THE 2020 ONLINE AND

SELF-GUIDED PFA MODULES

AUTHORS

PIA ANNA PERFECTO

RAMOS, Ph.D. EDUARDO
C. CALIGNER, Ph.D.

ANNA KATRINA K. BERSAMIN, M.A.

Psychological Association of the Philippines

This 2020 Online and Self-Guided Modules:Class Supplemental to the

adviser: Mr. SEES
Paul JohnManual
A. Nite is
Jr.
intended for use of Secondary Teachers, School Heads and identified Non-Teaching
Personnel of DepEd region and division offices for the provision of remote Psychological
First Aid to secondary learners.

©DepEd 2020
Khaira Louise F. Peralta 12 – Accountability Date of accomplishment: 09.14.21

Module I on PFA: Validating and Normalizing Feelings

My Dear Friend,

The lockdown has changed lots of things to me – both physically and mentally. I can say
that the person I was before the lockdown was way different from the version of myself today,
after multiple number of lockdowns. Here are some of the routines that I got used to, while we
were in quarantine:

1. During the first quarter of the lockdown, one of the routines that I did was to bake and
cook whatever I see on the internet due to boredom. Other than cooking, I would also
do other household chores such that cleaning the house and washing the dishes.
2. But most of the time, what I normally did and still do is to wake up in the morning just
to wait for the day to end. Oftentimes, I sleep in order to kill time.
3. Also, one of my routines during lockdown was to do my passion – which is dolling up
and doing my makeup every midnight, specifically 1:00 – 3:00 AM.
4. Further, I was also able to get used to working out every afternoon to burn some
calories.
5. Lastly, eating from time to time was also included in my daily routine especially when I
was really bored.

(back page)

Along with these daily activities, here are the real feelings and emotion that I have felt
while I was in the process of doing such routines:

1. Personally I wasn’t really an expert when it comes to baking and cooking but I couldn’t
deny the fact that I actually got entertained and felt excited while doing so. Doing the
household chores also felt therapeutic especially when I wasn’t forced to do it.
2. Sleeping felt so good yet it was boring. I realized that doing nothing can also be tiring
and draining. Oftentimes, I would also overthink, feel anxious and exhausted for not
doing anything.
3. Every midnight of lockdown, I would sleep late at night and just do my makeup because
of boredom. Every time I do so, I would always feel empowered, confident, and
energized. However, while on the process, I couldn’t help it but to think about things
deeply.
4. Working out was indeed helpful not only physically, but also emotionally and mentally.
It helped me feel calm during the days that I wouldn’t feel good about myself and it also
helped me feel at ease.
5. Eating was fun not until I became very conscious about my physique.

Analysis

What are the common feeling/s to the usual routines of your everyday life? What are your shared
human experiences of Covid-19 or of the disaster that hit your town? Are they similar? Are they
dissimilar?

Mostly, I do my usual routines due to boredom. Similar to one another, when I did those routines, I

Class adviser: Mr. Paul John A. Nite Jr.

Khaira Louise F. Peralta 12 – Accountability Date of accomplishment: 09.14.21

oftentimes felt anxious and paranoid leading to overthinking. Personally, most of my family relatives got
affected by the covid-19 and I also experienced being a closed contact to a positive patient. Other than that,
similar to other people, I also get bored because the things that we can do are also limited. Unlike before,
we cannot just go out whenever we want to. Also, we cannot go out of the city instantly.

Module I Handout: When Terrible Things Happen

Abstraction/Reflection

Now that you knew that what you were feeling or how you were reacting was similar to the one
on the list, how do you feel now about yourself?

After knowing that my feelings and reactions were similar to the one on the list, I
somehow felt validated. You know, after several months of lockdown, it was so hard to feel that
someone is willing to listen and understand what you feel. All this time, I felt that sharing my
negative feelings towards other people would also add up to their problems that it would do
nothing good to them but a burden that they would also carry. Being validated felt so good as if I
was heard and understood.

Application

Today you learned that our reactions to the stressful events of Pandemic or any other form of
disaster were normal and valid. How does this new learning that my reactions and feelings
toward Covid-19/disaster were normal after all help me?

After learning that my reactions and feelings toward the current pandemic were all normal, I felt
better than ever. Different opinions have been circulating all over the social media, mostly from elderly –
invalidating the feelings of the youth. Some would say that we were just overreacting for feeling lonely and
alone, however none would ever realize that the youth nowadays were happier outside their home and
that would probably because of some certain reasons. Thus, I can say that we, students, need this kind of
validation from anyone. It helps us feel normal and feel the belongingness in the society.

How can you apply this learning to your life especially after experiencing such a pandemic?

During these difficult and challenging times, I can actually apply these learnings in my
everyday life. Each day, I can’t help but to think negatively about how this pandemic might end.
Each day, I also think about cutting off some friends and disconnecting from people whom I think
isn’t good for my mental health yet I couldn’t help but to have second thoughts and doubt about
my own decisions and actions. Yet because of these learnings from this module, I get to realize
that what I decide for my own sake isn’t questionable at all. Other than that, I realized that being
optimistic may or may not be constant and feeling negative sometimes does not make you any
less of a person.

Class adviser: Mr. Paul John A. Nite Jr.

Khaira Louise F. Peralta 12 – Accountability Date of accomplishment: 09.14.21

Closure

Read your letter again. Compare how you feel now that you know that those feelings were
normal and valid? Say to yourself: my feelings are valid. My reactions are normal. My feelings
and reactions are valid and normal.

In comparison to my mood from writing the letter and my current mood, I can say that
I feel much better and feel much at each after my feelings and reactions were validated.

Module II on PFA: Calming Down and Managing one’s Emotions and

Thoughts
Analysis

What do you feel? What do you think was the point of Catching, Checking and Changing your
feelings?

Catching, checking, and changing your feelings is a great way to manage and cope with your
feelings. It is a way and a process of accepting, and validating what you feel. Precisely, catching your
feelings is like embracing and accepting without denying that you have thought about certain things.
Denying you own feelings and thoughts is one of the least things that you should do when dealing with
problems. Moreover, checking takes place when you are able to criticize your own feelings – whether it is
beneficial or not, then proceed to analyzing how it affects us both negatively and positively. Afterwards,
changing your feelings take place. At this point, you are already able to not consider anything as a mistake
or as if losing, instead, you consider it as either you win or you learn. Changing your feelings involves
looking at any circumstances in a bigger picture in which you consider everything you see. Basically, it can
help an individual to move forward and embrace acceptance in a faster pace. To sum it up, the 3c’s:
Catching, checking, and changing your feelings help you manage your emotion in a calm yet definite way.

What was the reason why you had to reframe your thoughts?

Reframing your thoughts is a way of understanding yourself. Sometimes, even you

cannot understand what you feel and where your thoughts are coming from. By reframing
your thoughts, you get to change it from thinking in a different perspective. You get to
consider everything that is involved and think about it rationally. It isn’t only good for other
people for it is very helpful in your mental health. Reframing your thoughts happen when no
one, including yourself, cannot understand your point. This way, you get to answer and
clarify queries that has been on your mind. It happens when certain ideas and new
information makes you change your perception about something.

Abstraction

Can you compare how you feel right now with how you felt before we started with the activity? Do

Class adviser: Mr. Paul John A. Nite Jr.

Khaira Louise F. Peralta 12 – Accountability Date of accomplishment: 09.14.21

you see some changes? Are the feelings positive? What are these new changes in the way you feel
at the moment?

Unlike before, I already feel more confident in handling and managing my emotion. I get to have a
clearer vision about understanding my feelings because of the analogy given in the activity. I see
some changes because I can say that I became a little positive and feel more at ease, thinking
about the process that I can make whenever I feel lost. I am certain that this activity has changed
how I see things because personally, I consider myself as pessimistic. When uncertainties happen,
oftentimes, I get to manage my emotion in the least way that I expect myself to become. Out of
anger, there are times that I fail to filter what I say resulting to saying unlikely things. Now, I
realize how important and easy it is to manage what I feel towards certain things.

Use the columns below labeled with the words “Before” on one side and “After” on the other side.
Under the word Before, write your feelings during the pandemic/disaster. Under the word After,
write your feelings at this very moment, after going through the Catch, Check and Change
Exercise.

BEFORE AFTER
(my feelings during the (my feelings right now)
pandemic/disaster)
To be honest, reading this module cannot really
change what I feel, instantly. However, I can say
I felt anxious with the thought of the world, not that this helped me feel the reassurance that we
getting back to normal even after several years. all need; anxiety is still there yet changing these
negativities and overthinking with positive
thoughts makes a really big difference.
Right now, I can’t deny the fact that I am still
scared – especially now that I have been in the
I felt scared thinking that the cases have been position where I was a close contact of a people
drastically increasing. who was infected by the virus. However, the
activity, a while ago, helped me feel calm and at
ease.

Application

How can you apply your newfound knowledge to your daily life?

The knowledge that I have learned today may actually serve as a guide in my daily life. Through
this, I will be able to think critically and rationally.

After going through the activity, I learned that the feelings that I CAUGHT could be normal and
valid. Catching feelings is the first step to attain acceptance. Validating your own thoughts and
feelings is the best way to understand yourself. I realized that validation is impossible when even

Class adviser: Mr. Paul John A. Nite Jr.

Khaira Louise F. Peralta 12 – Accountability Date of accomplishment: 09.14.21

you, yourself, think that what you think and feel isn’t normal. Everything starts with catching your
thoughts then the rest follows.

After a while, I CHECKED the feelings and realized that I could organize and analyze my
thoughts: I could think about how it may and may not help me in any way. Checking your
feelings is also a way of validating yourself for it sees things in different perspectives. It happens
when you fill yourself with lots of realizations.

And so I CHANGED my feelings into the following: as much as I can, I will allow myself to feel and
think about something that will help me feel better and at ease.

Module III on PFA: IDENTIFYING and ADDRESSING NEEDS

Needs Form

Family/Relative/Friend Current Immediate Need Refer to

Catherine F. Peralta (mom) Medical assistance Barangay health center
Ronald D. Peralta (dad) Transportation outside city Barangay Center
Ashley Yvonne F. Peralta (sister) Transportation within area Barangay Center
Johan Mathieu F. Peralta (brother) Educational assistance Parents/teachers

Can we talk about what you think your own needs are? Who can you approach in order
to address your own needs?
Personally, I think I need nothing but an emotional support system. All the tangible things are
already provided by my parents – we have enough food for at least 3 meals a day, we have a
shelter to live, my dad still has work and is still earning. However, for the past months, I’ve
got no one to talk to since the quarantine. I couldn’t help it but to overthink especially at
night before going to bed. I’ve been feeling alone and I’ve been wanting to be heard and
understood. The past months were actually mentally draining and tiring for me. Thus, I can
say that I need nothing but an emotional and mental support. Considering my situation, they
would probably say that the best person to approach in order to address my own need is of
course my family or my parents – however, I honestly don’t feel comfortable talking and
opening up to them what I truly. Not to give a negative impression about them because I still
think that they’re the best, but I always feel that they never listen. They would just probably
make fun of me and would say that I was just overreacting. Now, I think the best person to
approach in order to address my needs is the person who is physically and mentally ready to
both listen and understand, otherwise, I need no one but myself.

Analysis

Why do you think it is important for all of you to learn about whom you can go to for
your own needs and the needs of your family?

Class adviser: Mr. Paul John A. Nite Jr.

Khaira Louise F. Peralta 12 – Accountability Date of accomplishment: 09.14.21

It is really important for all of us to learn about whom we can go to for our needs in order
to address these needs in a way that we are expecting it to be addressed: instantly and
accurately. Knowing the right person who has the capability to provide help will make
our life much more convenient. For instance, a firefighter cannot defend a criminal, while
a lawyer is not the right person to extinguish hazardous fires; doctors do not kill people,
while police officers are responsible for crimes. Thus, it is really important to know who
to approach to provide your needs to have a better life.

Abstraction

Think about news reports that showed how at times, even these linkages could not do their
responsibilities efficiently. Why do you think these groups had a hard time? Can you
also recall some great or good stories about how other groups were able to help you very
well?

I think not doing their responsibilities efficiently has something to do with the delegation
of tasks. People will only have a hard time in doing something if they are not willing and
capable of doing so.

Module IV on PFA- SOURCES OF STRENGTHS

Can you also identify what or who acts like the wind for you? Who provides you with
support? Who or what helps you soar? On the areas outside the kite, write down the
names of these people or things that act like the wind for you.

Optimism

Determination Acceptance

Mama Cathy Nami

Daddy Ronald
Carlos
Passion
Rufel
Johan
Lia
Claire

Jesus

Class adviser: Mr. Paul John A. Nite Jr.

Khaira Louise F. Peralta 12 – Accountability Date of accomplishment: 09.14.21

This kite is actually a visual representation of how I am going through with my life
from the beginning of the pandemic. The four words that are to be found inside the kite are
my strengths: optimism, determination, passion, and acceptance. First, being optimistic has
helped me feel at ease just by thinking and focusing on the brighter side of every uncertainty
that is brought by the virus. Another is determination. My determination has helped me to do
my best despite the pandemic; I learned how to study hard even though we are just having an
online modality. My determination to help in reducing the increasing cases made me become
obedient when it comes to following the protocols. Next is passion. My passion has helped me
a lot – it helped me earn my own money, and it helped me feel better every time that I do not
feel okay. Lastly, acceptance. My strength to make it possible to accept things easily is
something that I am proud of. Accepting the fact that everything has changed is not easy for
everyone. Furthermore, the names outside the kite are the people whom I considered as the
wind. They are the people who gave such a huge impact to myself and to my life, in general. It
is a combination of the special people in my life: my family by blood and those who I consider
my family even just by heart.

Analysis

What have you realized about yourself after drawing the kite?

Honestly, for the past weeks, I’ve been feeling all alone but after drawing the kite, I realized that I am still
surrounded with wholesome people who may be more than willing to listen. I realized that I shouldn’t feel
alone because I am not I am today if not because of them. They thought me lots of things in life and they
gave me strength at times when I do not feel good about myself. Most of the time, I may say that I need no
one but myself, however, it is indeed true that no man is an island – you can be independent but you cannot
live alone.

Abstraction

How are you similar to the kite? What are your strengths as a person?

Just like a kite, I am who I am by the help of the people that surrounds me. Both the materials
of a kite and my personality are identical in a way that it both needs pieces of information
and materials to be built as a whole. Further, wind is very significant for a kite to be able to
fly. Similarly, it is impossible for me to rise and live without having a will, motivation and
strength. Personally, my strength as a person comes within myself, other than that, I become
stronger just by the presence of my loved ones like my family by blood and by heart. On a
different perspective, my strength includes creativity, determination, and bravery. I am
creative not only when it comes to art – I am also creative and resourceful when it comes to

Class adviser: Mr. Paul John A. Nite Jr.

Khaira Louise F. Peralta 12 – Accountability Date of accomplishment: 09.14.21

thinking about living life. Another is determination; I am also determined and I do not give up
easily: I always make sure that both my objectives and goals in life are always attained, if not,
I make sure to always learn from it. Lastly, my bravery. I am very much opinionated and I do
not tolerate people disrespecting me. I will always and will never regret standing up for
myself whenever I feel disrespected, no matter who you are.

Application

The next time you feel weak, imagine your saranggola in order to remind yourself that
you have a number of sources of strength? Finally, can you write a poem with one
stanza and 4 lines (isang saknong na may 4 na linya o taludtod ng tula) about your
sources of strengths?

Where’s my strength coming from?

On my greatest downfall,

They stood up straight and tall.

They were my strength and motivation,

To get up and go back on the right direction.

Class adviser: Mr. Paul John A. Nite Jr.