PERDEV m5

Coping with
Stress in
Middle and
Late
- MODULE 4 -
Adolescenc
Have you
experienced
stress?
Why is it
important to
know what
causes
ACTIVITY
Divide the class into small groups. Provide each
group with a large sheet of paper and markers. In a
relay format, each group member adds one
common stressor (e.g., exams, social media, family
expectations) to the group’s "Stress Map." After all
members have contributed, they identify and circle
the top three stressors.
Stre Stress
response
is
to
the body’s
anything
ss that m a ke s us
threatened or pressured.
It is caused by any kind
feel
of demand, to which we
must adapt, adjust, or
respond.
What do you
understand
about
“stress?”
Causes and
Effects
Just as there is a great of
variety inStress
the range of
emotions you might
experience, there are
many possible
manifestations of stress-
in your private life and in
your working life. Here
are some words that
describe the emotions
Physical Effects
of
 Stress Digestive
Increased
Heart Rate Issues
High Blood Appetite
Pressure Changes
Chest Pain Breathing
Muscle
Diffi culties
Tension Insomnia
Back Pain

Mental Effects
of Stress
Anxiety Anger
Pressur Panic
e  Desperati
Misery on
Rejecti
Everyday frustrations cause stress build-up
From the time you wake up until you go to sleep, you
may be confronted with a succession of stressful
situations. Managing to get yourself (and possibly a
spouse and children) out of bed and ready to face the
day can be a challenge to your patience and ingenuity.
Driving to school or work can be harrowing- especially if
you are running late. You may experience frustration in
arranging to get the car repaired. You may face conflicts
in school or at work , such as coping with unrealistic
deadlines, equipment failures, or unexpected feelings of
rejection when most of your customers say “no.”
Problems in our personal life can be devasting
Surviving the normal, everyday stress described above

can be difficult. But far more serious and painful
circumstances can create long-term stress.
A common cause of stress is dealing with life’s
transitions
This is especially true when a person must cope with
too many transitions all at once.
Managing stress effectively requires a combination of strategies
that address both the physical and mental aspects of stress.
Here are some simple yet effective strategies:
1. Time Management
• Prioritize Tasks: Start by identifying the most
important tasks and focus on completing them first.
This helps prevent feeling overwhelmed by too many
responsibilities.
• Set Realistic Goals: Break large tasks into smaller,
manageable steps and set achievable goals. This can
help reduce stress by making projects seem less
daunting.
• Use a Planner or To-Do List: Keeping track of
deadlines and appointments in a planner or to-do list
helps stay organized and ensures nothing is
forgotten.
• Avoid Procrastination: Tackle tasks as they arise
instead of delaying them. Procrastination often leads
to last-minute stress.
• Delegate: Don’t hesitate to delegate tasks to others
if possible. Sharing responsibilities can lighten the
load and reduce stress.
2. Relaxation Techniques
• Deep Breathing: Practice deep breathing exercises to calm

the mind and body. Inhale slowly through the nose, hold
for a few seconds, and exhale slowly through the mouth.
• Progressive Muscle Relaxation: This technique involves
tensing and then slowly releasing each muscle group in
the body, starting from the toes and working up to the
head, to relieve physical tension.
2. Relaxation Techniques
• Meditation: Regular meditation can help clear the mind,

reduce anxiety, and improve focus. Even a few minutes a
day can make a difference.
• Mindfulness: Engage in mindfulness practices, such as
focusing on the present moment and observing your
thoughts without judgment. This can help reduce stress
and increase emotional resilience.
• Yoga: Yoga combines physical movement, breathing
exercises, and meditation, making it an excellent practice
for reducing stress and promoting relaxation.
3. Physical Activity
• Regular Exercise: Physical activity helps reduce stress

hormones like cortisol and releases endorphins, which are
natural mood elevators. Activities like walking, running,
swimming, or dancing can be beneficial.
• Stretching: Simple stretching exercises can help relieve
muscle tension caused by stress and improve circulation.
• Outdoor Activities: Spending time in nature, such as
hiking, biking, or gardening, can provide a mental break
and reduce stress levels.
4. Healthy Lifestyle Choices
• Balanced Diet: Eating a nutritious diet supports overall

health and energy levels, which can help the body cope
better with stress.
• Adequate Sleep: Aim for 7-9 hours of quality sleep each
night. Good sleep hygiene, like sticking to a regular sleep
schedule and creating a relaxing bedtime routine, can
improve sleep quality.
• Limit Caffeine and Alcohol: Reducing intake of caffeine
and alcohol can help prevent exacerbating stress and
anxiety.
5. Seeking Support
• Talk to Someone: Sharing your feelings with a trusted

friend, family member, or counselor can provide emotional
support and perspective.
• Join a Support Group: Participating in a support group with
others facing similar challenges can provide a sense of
community and shared understanding.
• Professional Help: If stress becomes overwhelming,
seeking help from a therapist or counselor can provide
tools to manage stress more effectively.
6. Hobbies and Leisure Activities
• Engage in Hobbies: Spend time on activities that bring you

joy, whether it’s reading, crafting, playing music, or
cooking. Hobbies can provide a mental break and reduce
stress.
• Take Breaks: Regular breaks throughout the day, even just

a few minutes, can help prevent burnout and maintain
focus.
7. Positive Thinking and Mindset
• Practice Gratitude: Focusing on positive aspects of your

life can shift your mindset and reduce stress. Consider
keeping a gratitude journal.
• Positive Self-Talk: Replace negative thoughts with positive

affirmations and remind yourself of your strengths and
capabilities.
• Set Boundaries: Learn to say no when necessary and

protect your time and energy by setting clear boundaries
with others.
8. Time for Relaxation and Fun
• Schedule Relaxation: Dedicate time each day for

relaxation and fun activities, whether it’s reading,
watching a movie, or spending time with loved ones.
• Unplug: Take regular breaks from screens and digital

devices to reduce stress from constant connectivity.
What
activities do
you currently
use to relax
Can you
think of a
time when a
particular
activity
What
activities
have you
heard about
In small groups, students brainstorm
and list activities that can help manage
stress (e.g., exercise, hobbies,
meditation, deep breathing, journaling).
Students individually create a “Stress
Management Plan” by selecting 3-5
activities from the master list and explaining
how they would use each to manage
different types of stress.
Two types of
EUSTRESS- Positive stress. It produces positive feelings of
Stress
excitement, fulfillment, meaning, satisfaction, and well-
being, this type of stress empowers you to grow in three
areas:
Emotionally- it can result in positive feelings of contentment,

inspiration, motivation, and flow.
Psychologically- it helps us build our self-efficacy, autonomy, and
resilience.
Physically- it helps us build our body (e.g., through completing a
challenging workout).
Two types of
DISTRESS- negativeStress
stress. It can make you feel
overwhelmed because your resources (physically,
mentally, emotionally) are inadequate to meet the
demands you are facing. It is defined as persistent stress
that does not resolve itself despite our best efforts. This
form of stress can be chronic and debilitating to the
individual. It can lead to anxiety, depression, and
withdrawal which are all symptoms of perceived defeat.
Healthy ways to cope
Feeling emotional and nervous or having
troublewith Stress
sleeping and eating can all be
normal reactions to stress.
Here are some healthy ways you can deal
with stress:
Take care of yourself
 Eat healthy, well-balanced meals
 Exercise on a regular basis
 Get plenty of sleep
Talk to others- share your problems and
with Stress
how you are feeling and coping with a
parent, friend, counselor, doctor, or pastor.
 Get Active- go for a walk, play sports, play
a musical instrument, or join an after-school
program. Volunteer with a community group
that promotes nonviolence or another school
or community activity that you care about.
These can be positive ways to handle your
Avoid Drugs and Alcohol- these may seem
with Stress
to help, but they can create additional
problems and increase the stress you are
already feeling.
Take a break- if news events are causing
you stress, take a break from listening or
watching the news.
Recognize when you need more help- if
problems continue or you are thinking about
Selye’s model stress that an event that
threatened an organism’s well-being (a stress)
leads
1.ALARM tooccurs
- this a three-stage bodily
when we first perceive response:
something as stressful,
and then the body initiates the fight-or-flight response (prepares our
bodies to stay and fight or to flee)
2.RESISTANCE- if the perceived stress continues, the body stays
activated at a higher metabolic level to offset the persistent stress. The
body cannot maintain this indefinitely , and its resources will
eventually deplete.
3.EXHAUSTION- prolonged exposure to the stressor will result in
the depletion of the body’s resources, and the resulting wear and tear
will suppress the immune system and cause bodily functions to
deteriorate.

PERDEV m5

Uploaded by

Copyright:

Available Formats

PERDEV m5

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

PERDEV m5

Uploaded by

Copyright:

Available Formats

Coping with

Surviving the normal, everyday stress described above

• Deep Breathing: Practice deep breathing exercises to calm

• Meditation: Regular meditation can help clear the mind,

• Regular Exercise: Physical activity helps reduce stress

• Balanced Diet: Eating a nutritious diet supports overall

• Talk to Someone: Sharing your feelings with a trusted

• Engage in Hobbies: Spend time on activities that bring you

• Take Breaks: Regular breaks throughout the day, even just

• Practice Gratitude: Focusing on positive aspects of your

• Positive Self-Talk: Replace negative thoughts with positive

• Set Boundaries: Learn to say no when necessary and

• Schedule Relaxation: Dedicate time each day for

• Unplug: Take regular breaks from screens and digital

Emotionally- it can result in positive feelings of contentment,

You might also like