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managing stress in personal development

1. Coping With Stress in
Middle and Late
Adolescence
-Group 5
Cuambot| Cabrera | Frasco | Ursonal

2. Objectives
▪Discuss that understanding stress and its sources during adolescence
may help in identifying ways to cope and have a healthful life.
▪Identify sources of one's stress and illustrate the effect of stress on
one's system.
▪Demonstrate personal ways of coping with stress for healthful living.

3. Game Time
Directions: Determine which pictures show a person being stressed.

4. Game Time
Directions: Determine which pictures show a person being stressed.

5. What is stress?
▪Stressis the reaction of the mind and body that causes tension on
the well-being and disturbs the equilibrium of a person.
▪Nowadays, stress is understood as a way of life crisis(Masih & Gulrez
2006) affecting any individual regardless of their development stage
(Banerjee & Chatterjee, 2016)
▪According to Oxington, stress is an inevitable result of life.

6. What is stress?
▪Webster defines stress as an "emotional factor that causes bodily or
mental tension". A practical way of defining stress is the feeling one
gets from prolonged, pent-up emotions. If your emotions are
pleasant and desirable you usually feel free to let them show. They
are not supressed.
▪Positive emotions do not cause stressbut rather, negative emotions.
This is because it is usually held inside as you suffer quietly and you
experience stress.
▪Do not confuse positive situations and positive feelings. There are
instances of positive situations that bring about a negative emotion.
Like for example weddings.

7. Two Types of Stress According to
Psychologists
▪Beneficial Stress (Eustress)-stress that can be helpful to individuals
when small and sporadic amounts of stress occurs.
▪Destructive Stress (Distress)–a stress that causes destruction to
both physical and mental head when excessive stress is prolonged
and sustained.

8. Three Views of Stress
▪Stress as Stimulus –caused by situations (stressors) that may be
threatening or life changing. (car accident, breakups)
▪Stress as Response –The way the body reacts to challenging
situations. Adolescents physical response to stress is faster than an
adult. (difficulty in breathing due to prolonged stress)
▪Stress as Relational –When a person allows reasoning to prevail and
weight the relevance or irrelevance of a situation. (sudden flight
delay, change of plans)

9. Causes and Effects of Stress
▪There are many possible manifestations of stress, from your private
life to your working life. The following are words that are usually
associated with stress.
-Anxiety
-Pressure
-Misery
-Strain
-Desperation

10. Causes and Effects of Stress
-Tension
-Anger
-Panic
-Dejection

11. Causes and Effects of Stress
▪Prolonged stress can have severe consequences; Depression is very
common amongst young adolescence and even amongst older
people. It is a result of long-term, unmanaged stress.
▪Causes of stress can range from within yourself or from within your
social environment or work environment. These factors are called
Stressors.
▪There are two types of stressors ; Internal andExternal

12. Internal Stressors
▪These stressors come from within your thoughts that can cause you
to feel fearful about the future and personal beliefs, which exclude
your own expectations. Ex. (overthinking, negative self-talk,
unrealistic expectations, comparing yourself to others)
▪A very common internal stressor is how we often overthink about
things that we have no control over. Like how high of a score we
might get from a test, or whether that person we are attracted to
feels the same way about is

13. External Stressors
▪These stressors come from outside or from your environment.These
often cause us to doubt ourself Ex. (bullying, negative words from
others, high expectations)
▪External stressors are very evident among students especially from
parents that have high expectations for their son/daughter.

14. Common stressors among students
▪School demands
▪Change in their bodies
▪Problems with friends and family
▪Unsafe living environment
▪Death of a loved one
▪Taking on too much activities
▪Overworked
▪Lack of sleep

15. Effects of Stress
▪There are many effects of stress and they can be classified into 4
types; Physical, Mental, Behavioural, Emotional
▪Physical –The most common form of stress and manifests itself as head aches or
sudden increase in heart rate.
▪Mental –This form of stress manifests itself as anxiety, overthinking, anxiety.
▪Behavioural–This type of stress is indicated by a sudden change in your typical
habits from sleep schedules to your food intake.
▪Emotional –This type of stress is indicated by a sudden change in your mood . This
is often associated with your fight or flight response system.

16. Stress Response
▪Your stress response is a collection of physiological changes that
occur when you face a perceived threat.
▪When your stress response is triggered, a series of changes occur
within your body. They include:
▪Stress response helped our ancestors to stay safe. However, now our
threats tend to be less physical and more associated with our way of
life.
▪Stress response may cause harm if it is triggered and our body does
not return to a relaxation state.
▪When stress response is triggered, a series of changes occur within
your body. They include:

17. Stress Response
▪Redirection of blood flow away from extremities and instead to
major organs.
▪The release of cortisol and other hormones, which bring other short
and long term changes.
▪Gives you a burst of energy so you’re able to fight of attackers or run
away from them effectively.

18. Coping with Stress
▪There are many ways to deal with stress especially for us teens who
are experiencing stress from academics. It is important to deal with
stress properlyin order for us to prevent stress from turning into a
chronic hazard to our mental and physical health.
▪The following are ways of coping and handling stress that teens can
do:

19. Coping with Stress
1.Exercise and eat regularly.
2.Avoid excess caffeine intake which can increase feelings of anxiety
and agitation.
3.Avoid Illegal drugs, alcohol, and tobacco.
4.Learn relaxation exercise such as abdominal breathing and muscle
relaxation technique.
5.Develop assertiveness training skills.
6.Rehearse and practice situations which cause stress.

20. Coping with Stress
7. Learn practical coping skills like breaking a large task into smaller,
more attainable tasks.
8. Decrease your negative self-talk. Challenge negative thoughts about
yourself with alternative neutral or positive thoughts.
9. Learn to feel good about doing a competent or good enough job
rather than demanding perfection from yourself and others.
10. Take a break from stressful situations. Activities like listening to
music, talking to a friend, drawing, writing , or spending time with a pet
can reduce stress.
11. Build a network of friends that you can cope with.

21. Keeping Stress Under Control
▪There are many ways to handle stress, of course, you cant avoid
stress –As a matter of fact, stress actually helps us to grow as a
person. However, there are ways to manage your life without
allowing yourself to be engulfed by stress.

22. Keeping Stress Under Control
▪Understanding Stress –This may seem obvious but it requires deliberate, conscious
effort to pause and simply ponder your situation. You must be familiar with the
different stressors that are associated with yourself so that you can find ways to
avoid it.
▪Analyze and Write Down Your Stress Factors –Writing down your stress factors and
how you react to them will allow you to figure out the different stressors that affect
your life.
▪Deal with The Stressors –Develop techniques to deal with the causes of stress. The
longer you avoid dealing with stress factors, the more the stress will build up.
▪Learn to Work Under Pressure –When you cant reduce your stressors, then you
must face them. Almost everyone at some point has to face their stresses. The
following are some tips to relax when under pressure.

23. Keeping Stress Under Control
▪Stop for a moment and take a few deep breaths.
▪Do a relaxing exercise
▪Take a power nap. Lie down and totally relax for a few minutes.
▪Find time to do the things you enjoy.
▪Leave your study area for a while to take a brisk walk
▪Find a quiet place to read a magazine or novel during breaks or at lunch.
▪Keep something humorous on hand such as book of jokes.
▪Look at some peaceful images such as forests.