7

Health
Quarter 3 – Module 8:
Stress Management
Techniques

CO_Q3_Health 7_Module 8
Health Education– Grade 7
Alternative Delivery Mode
Quarter 3 – Module 8: Stress Management Techniques
First Edition, 2020

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Published by the Department of Education
Secretary: Leonor Magtolis Briones
Undersecretary:

Development Team of the Module

Author: Alyne May C. Ladringan

Editors
Language: Leonora Q. Privado
Content: Mary Jane S. Dagohoy
Social Content: Maria Salvacion P. Villanueva
IPR Reviewer: Raizza Marie R. Buῆag
Technical Reviewer: Ma. Rubynita T. Del Rosario
Reviewers
Language Editor: Dr.Gleacel M. Hernandez
Content Editors: Evangelina L. De Leon, Catheryn Ann M. Mabunga,
Illustrator: Ronie Luther G. De Jesus
Layout Artist: Mark Angelo A. Dacayanan, Ronald A. Catedral
Project Development Managers: Benjamin D. Paragas
Mariflor B. Musa
Freddie Rey R. Ramirez
Danilo C. Padilla
Raquel P. Girao
Elizabeth T. Delas Alas
Ferdinand J. Gotoy

Assistant Secretary:
Printed in the Philippines by ________________________
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Office Address: Meralco Ave., cor. St. Paul Road, Pasig City, Philippines
Telefax: 02-8631-4070
E-mail Address: mimaropa.region@deped.gov.ph
 7

Health
Quarter 3 – Module 8:
Stress Management
Techniques
Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our dear learners,
can continue your studies and learn while at home. Activities, questions,
directions, exercises, and discussions are carefully stated for you to
understand each lesson.

Each SLM is composed of different parts. Each part shall guide you step-by-
step as you discover and understand the lesson prepared for you.

Pre-tests are provided to measure your prior knowledge on lessons in each

SLM. This will tell you if you need to proceed on completing this module or if
you need to ask your facilitator or your teacher’s assistance for better
understanding of the lesson. At the end of each module, you need to answer
the post-test to self-check your learning. Answer keys are provided for each
activity and test. We trust that you will be honest in using these.

In addition to the material in the main text, Notes to the Teacher are also
provided to our facilitators and parents for strategies and reminders on how
they can best help you on your home-based learning.

Please use this module with care. Do not put unnecessary marks on any part
of this SLM. Use a separate sheet of paper in answering the exercises and
tests. And read the instructions carefully before performing each task.

If you have any questions in using this SLM or any difficulty in answering the
tasks in this module, do not hesitate to consult your teacher or facilitator.

Thank you.

CO_Q3_Health 7_Module 8
 What I Need to Know

Stress is inevitable, you should learn how to manage it so you can carry on
effectively your daily tasks. This module contains various stress management
techniques which can help you cope with all the stress that you may possibly
encounter.

After going through this module, you are expected to demonstrate various
stress management techniques that one can use every day in dealing with stress.
(H7PH-IIId-e-36)

1 CO_Q3_Health 7_Module 8
 What I Know

Hello! This will be your first task. Activate your prior knowledge. Carefully read
the following questions and answer them the best way you can.

Test I. Multiple Choice. Read and analyze each question carefully. Choose the best
answer and write it in your notebook.

1. These are techniques that can be used to cope with the harmful effects of stress.
______________________
A. Stress management skills
B. Production management skills
C. Decision making skills
D. Planning skills

2. It is when the mind is free of all thoughts and the emotion is in calm and stable
state. ________________________

A. Yoga
B. Breathing Exercise
C. Meditation
D. Deep Muscle Relaxation

3. It is the body’s natural relaxation technique _____________________

A. Deep Muscle Relaxation
B. Breathing Exercise
C. Yoga
D. Meditation

4. It is the process of tensing the muscle while breathing in and relaxing them as
one breathes out__________________
A. Meditation
B. Yoga
C. Breathing Exercise
D. Deep Muscle Relaxation

5. Which of the following is NOT a way to reduce stress? __________________

A. Guided Imagery
B. Deep Muscle Relaxation
C. Music Therapy
D. Drinking Liquor

2 CO_Q3_Health 7_Module 8
Test II. True or False. Write T if the statement is true and F if false.

____1. Birthday surprises can be stressful.

____2. Stress management skills are techniques that cannot be used in coping with
the harmful effects of stress.
____3. Muscle relaxation, breathing exercise and guided imagery are examples of
stress reduction activities.
____4. To meditate means to think of calm thoughts in order to relax or to have a
spiritual activity.
____5. Stress is anything that changes your moods and emotions like transferring to
a new place, being surprised by your friends and family, or being annoyed by
your little brother or sister.

Test III. Matching Type. Match the terms in column A with their corresponding
meaning in column B. Write the letter of your answer in your activity notebook.

Column A Column B

_____1. Deep Breathing Exercise a. Thinking calm thoughts

_____2. Guided Imagery b. Breathing in and out slowly
_____3. Deep Muscle Relaxation c. Using imagination
_____4. Meditation d. Techniques in reducing stress
_____5. Stress Management Skills e. Listening to music
f. Tightening deep muscles

3 CO_Q3_Health 7_Module 8
 Lesson Mental and Emotional
1 Health: Stress Management
Techniques

Stress is the nonspecific response of the body to an unanticipated or

stimulating event. Hans Selye (1975) has described stress resulting from pleasant
event as EUSTRESS. On the other hand, DISTRESS is the stress generated from the
negative or unpleasant event (Anspaugh,1995).

Everyone is exposed to daily stress. To ensure emotional stability, you need

to manage it. Managing stress means taking charge of yourself, your emotions,
thoughts, feelings, actions and even your environment. Once you’ve taken care of
these factors, you will overcome stress in your everyday tasks.

What’s In

Let us recall the two types of stress by answering this activity below.

Activity 1: Eustress or Distress?

Directions: Put a check (✓) mark if you consider the situation as a source of
eustress and () mark if it causes distress. Do this in your activity notebook.

________1. Choosing a gift for my parents

________2. Arguing with my younger brother
________3. Moving to a new house.
________4. Having a newborn sibling
________5. Transferring to a new school
________6. Losing money
________7. Getting a birthday surprise
________8. School graduation
________9. Watching a meteor shower
________10. Getting a failing grade

4 CO_Q3_Health 7_Module 8
 What’s New

Acknowledging that stress is inevitable in your day to day living, the following
relaxation techniques can help you manage your stress. Study them. Practice them
for positive results.

Activity 2: Visualization (Creative Imagery)

Unforgettable
Positive Emotion Negative Emotion
Experience

e.g., Birthday
Happy, blessed, Sad because my grandmother was not
party when I was 7
excited there.
years old.

5 CO_Q3_Health 7_Module 8
 What is It

Directions: Simply close your eyes for a few minutes and imagine that you are
walking or sitting on the beach listening to the waves, while smelling the briny smell
of the ocean and feeling its warm breeze. Feel the moment. Think about your
unforgettable experiences. After a few minutes, open your eyes and go back to the
reality.

Now, fill in the table by writing your unforgettable experiences and what
emotions you felt, classify them as positive or negative emotion.

Stress management skills are techniques that can be used to cope with
stressors and to lessen the harmful effects of distress. These includes social support
from responsible family members, friends and community leaders; good
communication skills to express oneself and to listen to others; do regular exercise;
eat healthy diet for proper nourishment; have enough rest and sleep; have good time
management and use relaxation techniques. (Insel and Roth,1998). This module
focuses on the relaxation techniques that you can use to cope with your daily stress.
Here are some ways on how to manage and reduce stress using simple
relaxation techniques. Read and practice them.

Activity 3: Deep Breathing Exercise (Belly Breathing)

Purpose:

The learner practices deep breathing techniques as part of stress reduction

Materials:

No materials needed

Procedure:

1. Stand straight with your feet shoulder-width apart. Sitting position (sitting
on a chair but preferably cross sitting position) for a more stable body.
2. Relax your arms and hands downward.
3. Relax your body.
4. Close your eyes and focus on the lower abdomen (belly) and imagine a
small balloon in that space.
5. Breath in slowly and deeply through your nostrils, imagining the balloon
inflating (getting bigger/larger) slowly, hold a few seconds.
6. Slowly exhale through the mouth, imagining the balloon gently deflating
(getting smaller); blow out of the mouth as if blowing out a candle; and
7. Repeat at least 10 times

6 CO_Q3_Health 7_Module 8
Activity 4: Progressive Relaxation (Deep Muscle Relaxation)
Purpose:
Student learns deep muscle relaxation as stress reduction activity

Materials:

No materials needed

Procedure:

1. Raise your eyebrows and frown. Raise your eyebrows as

high as you can to the extent that they almost touch your
hairline. Hold it for 5 seconds...and relax

2. Close your eyes as tightly as you can. Draw the

corners of your mouth back with your lips closed. Hold
for 5 seconds…and relax.

3. Open your eyes and your mouth as wide as you can.

Hold for 5 seconds…and relax. Feel the warmth and
calmness on your face.

4. Stretch your arms out in front of you. Close your fists

tightly. Hold for 5 seconds…and relax. Feel the warmth and
calmness in your hands.

5. Stretch your arms out to the side.

Pretend you are pushing against an invisible wall with
your hands. Hold for 5 seconds…and relax.

7 CO_Q3_Health 7_Module 8
 6. Lift your shoulders. Try to make your shoulders
touch your ears. Hold for 5 seconds…and relax.

8. Tighten your thigh muscles by

pressing your legs together as close as you can.
Hold for 5 seconds…and relax.

Guide Questions:

Answer the questions below to assess your understanding from the above
task. Write your answer in your activity notebook.

1. How did you feel after doing all the relaxation techniques in managing
stress? Draw a facial expression to show your feelings.

2. Did this activity help you feel better?

________________________________________________
________________________________________________________________.

8 CO_Q3_Health 7_Module 8
 What’s More

Activity 5: Looking Back

Directions: In column 2, list down at least 5 stressful situations that you have
encountered lately. Write the date or month on the first column when it happened.
On the third column, describe what you did to cope with it. Describe what happened
afterwards on the fourth column. On the fifth column, identify the stress
management technique/s you used. An example is given as your guide. Do this in
your activity notebook.

Stressful Stress
Date Description of Effect
Situation Management
what you did
Technique
My mother
scolded me I feel lighter
Breath in
e.g. because of my and more calm Deep breathing
deeply and
11/28/2019 quarrel with after doing the exercise
exhale slowly
my little activity.
brother.

9 CO_Q3_Health 7_Module 8
 What I Have Learned

To be able to use regularly the relaxation techniques learned, you must

memorize its sequence first. Do Activity 6.

Activity6: Sequencing the Event

Directions: Below are relaxation technique procedures which are mixed up! Put the
seven procedures in order starting with which step happened first. Sequence the
steps by writing numbers 1-7.

A. Breathing Exercise

______Relax your arms and hands downward.

______Breath in slowly and deeply through nostrils, imagining the balloon inflating
(getting bigger/larger) slowly, hold a few seconds;

______Stand straight with your feet shoulder width apart.

______Repeat at least 10 times.

______Close your eyes and focus on the lower abdomen (belly) and imagine a small
balloon in that space.

______Relax your body.

______Slowly exhale through the mouth, imagining the balloon gently deflating
(getting smaller); blow out of the mouth as if blowing out alighted candle;

B. Deep Muscle Relaxation

________ ________ _______

________ ________

________ ________

10 CO_Q3_Health 7_Module 8
 What I Can Do

Activity 6: Dear Diary

After doing the relaxation techniques, let see how you apply those in real-life
situation by engaging in your next task. By working on this task, your ability to
decide and to handle stressful situations will be tested. So, get your notebook and
do this exercise.

Make a diary consisting of the following:

• Date the last time you felt stress.
• Steps on how you managed your stress.
• Effects after you were able to manage your stress.

11 CO_Q3_Health 7_Module 8
 Assessment

Test I. Multiple Choice. Read and analyze each question carefully. Choose the best
answer and write it in your notebook.

1. These are techniques that can be used to cope with the harmful effects of stress.
______________________
A. Stress management skills
B. Production management skills
C. Decision making skills
D. Planning skills

2. It is when the mind is free of all thoughts and the emotion is in calm and stable
state. ________________________
A. Yoga
B. Breathing Exercise
C. Meditation
D. Deep Muscle Relaxation

3. It is the body’s natural relaxation technique _____________________

A. Deep Muscle Relaxation
B. Breathing Exercise
C. Yoga
D. Meditation

4. It is the process of tensing the muscle while breathing in and relaxing them as
one breathes out__________________
A. Meditation
B. Yoga
C. Breathing Exercise
D. Deep Muscle Relaxation

5. Which of the following is NOT a way to reduce stress? __________________

A. Guided Imagery
B. Deep Muscle Relaxation
C. Music Therapy
D. Drinking Liquor

12 CO_Q3_Health 7_Module 8
Test II. True or False. Write T if the statement is true and F if false.

____1. Birthday surprises can be stressful.

____2. Stress management skills are techniques that cannot be used in coping with
the harmful effects of stress.
____3. Muscle relaxation, breathing exercise and guided imagery are examples of
stress reduction activities.
____4. To meditate means to think of calm thoughts in order to relax or to have a
spiritual activity.
____5. Stress is anything that changes your moods and emotions like transferring to
a new place, being surprised by your friends and family, or being annoyed by
your little brother or sister.

Test III. Matching Type. Match the terms in column A with their corresponding
meaning in column B. Write the letter of your answer in your activity notebook.

Column A Column B

_____1. Deep Breathing Exercise a. Thinking calm thoughts

_____2. Guided Imagery b. Breathing in and out slowly
_____3. Deep Muscle Relaxation c. Using imagination
_____4. Meditation d. Techniques in reducing stress
_____5. Stress Management Skills e. Listening to music
f. Tightening deep muscles

13 CO_Q3_Health 7_Module 8
 Additional Activities

From the previous lessons in earlier modules, you have learned the various
stress management skills. The skills are reinforced by allowing you to experience
some relaxation techniques in this module. To truly assess if you have learned all
these do this last activity.

Activity 7: Applying Stress Management Skills

Directions: Prepare a personal guideline on how you can successfully cope with
stress using the various stress management skills learned:

• social support from responsible family members, friends and community

leaders;

• good communication skills to express oneself and to listen to others;

• do regular exercise;

• eat healthy diet for proper nourishment;

• have enough rest and sleep;

• have good time management and

• use relaxation techniques.

You can use the template below or have your own creative way.

14 CO_Q3_Health 7_Module 8
CO_Q3_Health 7_Module 8 15
What I Have Learned What’s In Assessment
Deep Breathing Exercise 1. ✓ Test I
2. 
1. 2 3. ✓ 1. A
2. 5 4. ✓ 2. C
3. 1 5.  3. B
4. 7 6.  4. D
5. 4 7. ✓ 5. D
6. 3 8. ✓ Test II.
7. 6 9. ✓
10.  1. T
2. F
Deep Muscle Relaxation 3. T
4. T
1. 7 5. T
2. 4 Test III.
3. 2
4. 1 1. B
5. 3 2. C
6. 6 3. F
7. 5 4. A
5. D
Answer Key
References

Department of Education. Physical Education and Health Learner’s Material.

Pasig City: Department of Education, 2017

“Stress Reduction Activities for Students.” Accessed November 8, 2019.

https://www.healthiersf.org/resources/pubs/StressReductionActivities.pdf.

16 CO_Q3_Health 7_Module 8
For inquiries or feedback, please write or call:

Department of Education - Bureau of Learning Resources (DepEd-BLR)

Ground Floor, Bonifacio Bldg., DepEd Complex

Meralco Avenue, Pasig City, Philippines 1600

Telefax: (632) 8634-1072; 8634-1054; 8631-4985

Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph