Lesson 5: Coping with Stress in Middle and Late Adolescence

CONTENT STANDARD:

The learners demonstrate an understanding of stress and its sources; various stress responses; and coping
strategies for healthful living in middle and late adolescence.

PERFORMANCE STANDARD:

The learners shall be able to identify personal ways of coping for healthful living.

LEARNING COMPETENCIES

The learners discuss that understanding stress and its sources during adolescence may help in identifying
ways to cope and have a healthful life. EsP-PD11/12CS-If-5.1

The learners identify sources of one’s stress and illustrate the effect of stress on one’s system. EsP-
PD11/12CS-If-5.2

The learners demonstrate personal ways of coping with stress for healthful living. EsP-PD11/12CS-Ig-5.3

Lecture: What is stress?

Our ultimate goal in this chapter is to help you cope with various stresses brought about by being in the
middle or late adolescence. For you to identify the efficient ways to manage stress, you have to
understand first what stress is and its sources.

Basically the opposite of those things that make us calm and relaxed, stress is "a medical term for a wide
range of strong external stimuli, both physiological and psychological, which can cause a physiological
response called the general adaptation syndrome" ("Stress," n.d.). Especially in the case of adolescents
like you, stress can be the byproduct of your response to challenges and reaction to expectations of the
people around you.

Stress can be anything—a simple threat to one's pride, not knowing whether you would pass a quiz or not,
or a life threatening situation. Depending on one's take on things, anything can be stressful. To be stressed
is just normal as it is part and parcel of our life. Furthermore, stress does not discriminate, that is, it
affects people regardless of age, race, and status.

As stresses can either be helpful or damaging, some categorize them as either good or bad. Good stress is
that which helps to bring out the best in us. A particular stress is good if it propels us to perform well in
our endeavors. On the other hand, bad stress is that which hinders us from functioning well. When a
specific stress or group of stresses overwhelms our coping mechanism that we become helpless, it is
deemed as bad. These bad stress may result in distress or a condition in which one can no longer respond
to the challenges in life.

Learning Competency 5.2

The learners identify sources of one's stress and illustrate the effect of stress on one's system
Lecture: Common Sources of Stress

Stressor is the term used to denote those which cause stress. Stressors are things, events, situations, or
thoughts that bring about stress. What are the usual stressors among adolescents?

Common Stressors in the Lives of Adolescents

The following are the usual sources of stress in an adolescent's life.

1. Physical appearance

Adolescence is accompanied by certain changes in the physical features of an individual. One's height,
weight, body figure, skin problems, and the like are common "issues" for adolescents. The desire to look
good to others does causes stress among them.

2. School/Academic pressure

Many adolescents often feel stressed about academic and extracurricular requirements such as recitation,
daily seatwork, quiz, project, homework, examination, and graded performance. The desire to pass
subjects and courses and its entailed sacrifices (e.g. rigorous reviewing, researching, beating deadlines,
sleepless nights, etc.) generates pressures and stresses. These stresses, nonetheless, are commonly helpful
and necessary.

3. Family/Home

Family issues may also bring about stress. Changes in the family situation such as divorce or annulment
of parents usually result in new living arrangements and other stressful conditions (e.g. having blended
family, lacking privacy, having to adjust to new residence and school, etc.). Conflict with parents, sibling
rivalry, and the obligation to look after younger siblings also generate stress.

Personal Development
4. Social/Peer pressures

Stress can also be the result of the pressures an adolescent gets from his/her friends or other teenagers.
These may include pressures to cut classes, to smoke, or to experiment with alcohol, drug, or sexual
activities. There may also be pressure from the bullying or harassment by fellow adolescents. The
combination of these pressures may lead to stress overload.

5. Loss

The loss of a loved one—a family member, relative, or friend—also creates stress. Relatedly, breaking up
with a boyfriend/girlfriend, ending a friendship, and separation from a much loved work also produce a
sense of loss, and are thus stressful as well. These may lead to losing one's self-worth and the appetite to
socialize or attend classes.
6. Frustration

Failures to reach goals or carry out plans result in stress. Some frustrations are due to uncontrollable
factors such as a stormy weather or sudden brownout. These may lead to stressful situations such as
inability to take examinations or finish a research assignment. The so-called "hassles and uplifts of
everyday life" are potential sources of stress too.

7. Romantic relationships

Adolescence is a stage in which romantic relationships usually blossom and bloom. Both having a
boyfriend/girlfriend and not having one generate stress among teenagers. Those who are not in a
relationship feel that they lack something. Those in a relationship, on the other hand, deal with love
quarrels, disagreements, arguments, conflicts, "emotional roller coaster," and other complications brought
about by the relationship.

8. Future

Adolescents also think about their future, especially those in the late adolescence. Not knowing what one
really wants to be in the future can be stressful. Equally worrying is knowing what one wants to be but
unable to attain it due to factors such as financial constraints and skill or aptitude mismatch.

The Effects of Stress

The common effects of stress can be grouped into four classifications:

1. Physical

Stress increases the level of adrenaline and corticosterone in the body, which in turn leads to an increased
heart-rate, respiration, and blood-pressure and puts more physical stress on body organs.

Especially when stress becomes long-term, it may lead to illnesses such as heart disease, high blood
pressure, and stroke. Other disorders related to stress are stomachaches, headaches, digestive disorders,
and body pains (such as in the neck, back, and face). Stressed individuals may also experience insomnia
or sleeplessness, colds and infections, nervousness and shaking, excessive perspiration, and sweaty palms
and feet.

2. Emotional

Stressed individuals are prone to agitation, impatience, irritability, and moodiness. When stress is too
much, there may be a feeling of being overwhelmed by pressures and powerlessness to control things.
Stressed persons may feel bad about themselves and are usually not in the mood to socialize.

3. Cognitive

The thoughts of stressed individuals are filled with worrying. As a result, they commonly become
forgetful and disorganized. As negative thoughts cloud their minds, they subsequently become
pessimistic.
4. Behavioral

Due to stress, changes in behavior also occur. Some stressed people lose appetite while others tend to
overeat. When overstressed, many tend to procrastinate and avoid responsibilities. Some may even
engage in drinking alcohol, taking drugs, or smoking cigarettes. Nervous behaviors may also come about
such as fidgeting, pacing, nail biting.

On a positive note, stress provides energy to handle emergencies, make necessary adjustments, meet
challenges, and excel in activities. Moreover, stress can stimulate and motivate people to actualize their
full potential and courageously push themselves to the limit of their capacity.

Common Coping Strategies

1. Problem-focused approach

This strategy fundamentally involves focusing on the source of the stress. This may include trying to
analyze the situation and making extra effort or working harder to solve the problem. Confronting or
communicating with the direct source of stress is also under this strategy.

2. Emotion-focused strategy

This approach encompasses concentrating on one's feeling or emotion brought about by the stress instead
of facing the actual source of stress. A person subscribes to this strategy when he or she accepts the stress
but mopes around, keeps on complaining, or blames herself/himself or others for the stressful event. This
approach may also entail resorting to drinking alcohol, taking drugs, and other forms of escaping the
stressful situation. Evidently, this strategy is not advisable.

Other Tips on Coping with Stress

The following are some of the tips which you could use to cope with stress:

1. Engaging in physical activities

This includes exercising, deep breathing, and meditation. Some also suggest yoga or taichi. Physical
activities improve our resistance and immunity against the damages brought about by stressors.

2. Doing activities that are relaxing

Relaxation is a remedy to stress. During stressful events, it helps when we learn to stop for a while, give
ourselves a break, or engage in activities that bring relaxation. Relaxation brings us back to our senses,
produces calmness, and contributes to our wellness. Calming activities include walking one's pet on the
park, taking a warm bath, reading good books, watching "feel good" movies, and eating healthy comfort
foods.

3. Acquiring social support

In times of stress and crisis, our loved ones, relatives, and friends can provide us helpful emotional
support. The assistance and encouragement they provide can make stressful events easier to deal with. It
is thus advisable to build a strong support system. When we are physically and emotionally alone, we are
prone to be vulnerable victims of stresses.

4. Getting ample rest and sleep

The significance of getting enough rest and sleep is known to many. As adolescents often stay up late at
night doing assignments, web browsing, or playing e-games), it is advisable that they get enough sleep
whenever proper opportunity permits. Enough rest and sleep help people not only to perform well in
activities but also to resist the damages caused by stress.

5. Being realistic

Being realistic involves acknowledging and accepting our weaknesses and limitations. Nobody is perfect
and no one is a superhero. If we need help for something, we should not be ashamed to ask for help.
Some people are better than us at least in some aspects.

6. Thinking positively

Our outlook and attitudes in life have an impact on the way we see things. Thinking with optimism helps
us to make the best out of stressful situations. We have to embrace life and its crises and learn to laugh at
ourselves once in a while. Though easier said than done, it will help to be hopeful and have an optimistic
mindset even in the midst of negative events. As the philosopher William James once said, "The greatest
weapon against stress is our ability to choose one thought over another" ("William James," n.d.).

7. Learning the art of resilience

There are people who are quick to recover from stressful events. They have learned the art of being able
to bounce back after experiencing crises in life. We should learn and practice the art of resiliency to be
just "cool" and tough, despite high levels of stress.

1. A learner fails a quiz and blames the teacher instead of reviewing. Which coping strategy is
shown?

A. Resilience
B. Emotion-focused coping
C. Problem-focused coping
D. Positive thinking

2. A learner creates a study schedule and asks for help after failing a test. Which coping strategy
is demonstrated?

A. Avoiding stress
B. Emotional reaction
C. Problem-focused coping
D. Stress denial
3. Two learners have the same workload, but only one becomes overwhelmed. What best
explains this difference?

A. Intelligence determines stress.

B. Stress affects everyone equally.
C. Schoolwork is always harmful.
D. People cope with stress differently.

4. Headaches, poor sleep, and difficulty concentrating are examples of—

A. Emotional effects only

B. Healthy adjustment
C. Physical and cognitive effects of stress
D. Social pressure

5. Which action best shows healthy stress management during academic pressure?

A. Ignore deadlines.
B. Blame classmates.
C. Prioritize tasks and seek help.
D. Stop attending classes.

6. Why is emotion-focused coping often ineffective when used alone?

A. It removes the stressor.

B. It improves resilience.
C. It strengthens decision-making.
D. It does not address the real source of stress.

7. A learner is worried about college expenses. Which response best shows resilience?

A. Explore scholarships and alternative plans.

B. Quit studying.
C. Wait for things to improve.
D. Compare life with others.

8. A learner spends every night playing online games to escape school stress. What is the most
likely result?

A. Better time management.

B. Less academic pressure.
C. Stronger self-control.
D. Increased stress because the problem remains unresolved.

9. Why is it important for adolescents to identify their stressors?

A. To avoid every stressful situation.
B. To choose appropriate coping strategies.
C. To eliminate all life challenges.
D. To prevent emotional experiences.

10. Which action best reflects healthy stress management?

A. Identify stressors and apply healthy coping strategies.

B. Depend on others to solve every problem.
C. Ignore stressful situations.
D. Avoid all difficult responsibilities.

Answer Key:

1. B 2.C 3.D 4.C 5.C 6.D 7.A 8.D 9.B 10.A

PART 4: THE EFFECTS OF STRESS

(Teacher's Discussion)

Ngayon na alam na natin ang mga pinagmumulan ng stress (stressors), susunod naman nating
tatalakayin ang mga epekto ng stress sa ating katawan, emosyon, pag-iisip, at kilos.

Ayon sa lesson, ang effects of stress ay nahahati sa apat na uri:

1. Physical Effects
2. Emotional Effects
3. Cognitive Effects
4. Behavioral Effects

1. Physical Effects

Paliwanag

Ang physical effects ay tumutukoy sa mga pagbabagong nangyayari sa ating katawan kapag
tayo ay nakararanas ng stress.

Kapag tayo ay nai-stress, naglalabas ang ating katawan ng mga hormones tulad ng adrenaline at
corticosterone. Dahil dito, bumibilis ang tibok ng puso, paghinga, at pagtaas ng presyon ng
dugo. Kung madalas at matagal ang stress, maaari itong magdulot ng iba't ibang karamdaman.

Mga Halimbawa ng Physical Effects

  Madalas na pananakit ng ulo (headache)
 Pananakit ng tiyan (stomachache)
 Pananakit ng likod o leeg
 Hirap matulog (insomnia)
 Madaling sipunin o magkasakit
 Labis na pagpapawis
 Panginginig ng kamay
 Mabilis na tibok ng puso

Halimbawa

Isang Grade 12 student ang may sabay-sabay na research defense, examinations, at performance
task.

Kinagabihan bago ang defense:

 hindi siya makatulog;

 sumasakit ang ulo;
 mabilis ang tibok ng puso.

Tanong sa klase:

Bakit kaya nangyari ito?

Sagot:
Dahil sa physical effects of stress.

2. Emotional Effects

Paliwanag

Ang emotional effects ay tumutukoy sa mga pagbabagong nararamdaman o emosyon ng

isang tao kapag siya ay nakararanas ng stress.

Kapag sobra ang stress, maaaring maging:

 madaling magalit;
 iritable;
 mainipin;
 malungkot;
 o makaramdam na wala na siyang kontrol sa kanyang sitwasyon.
Maaari ring mawalan ng ganang makisalamuha sa ibang tao.

Halimbawa

Isang estudyante ang dati ay masayahin.

Ngunit nang dumami ang kanyang problema,

 madali na siyang magalit;

 ayaw nang makipag-usap sa mga kaibigan;
 at palaging malungkot.

Ito ay halimbawa ng emotional effects of stress.

Mahalagang Punto

Hindi lahat ng taong tahimik ay okay na.

Minsan, ang sobrang stress ay hindi nakikita sa panlabas na anyo ngunit nararamdaman sa
emosyon.

3. Cognitive Effects

Paliwanag

Ang cognitive effects ay tumutukoy sa epekto ng stress sa ating pag-iisip.

Kapag stressed ang isang tao,

 maraming iniisip;
 hirap mag-concentrate;
 nagiging makakalimutin;
 nahihirapang magdesisyon;
 at nagiging negatibo ang pag-iisip.

Halimbawa

Habang nag-eexam,
biglang nakalimutan ng estudyante ang mga nireview niya kahit alam naman niya ang mga ito
noong gabi.

Bakit?

Dahil ang sobrang stress ay maaaring makaapekto sa memorya at konsentrasyon.

Isa pang Halimbawa

May estudyanteng paulit-ulit na nagsasabing,

"Hindi ko kaya."

"Sigurado akong babagsak ako."

Hindi pa man siya sumusubok, negatibo na agad ang kanyang pag-iisip.

Ito ay cognitive effect ng stress.

4. Behavioral Effects

Paliwanag

Ang behavioral effects ay tumutukoy sa mga pagbabagong nakikita sa kilos o asal ng isang
tao kapag siya ay stressed.

Ayon sa lesson, ang ilang tao ay:

 nawawalan ng gana kumain;

 samantalang ang iba naman ay sobra ang pagkain;
 nagpo-procrastinate;
 iniiwasan ang kanilang mga responsibilidad;
 o kaya ay gumagawa ng hindi malusog na paraan ng pagharap sa stress, tulad ng pag-
inom ng alak, paninigarilyo, o paggamit ng ipinagbabawal na gamot. Maaari rin silang
magkaroon ng nervous habits gaya ng nail biting o pacing.

Halimbawa

May project na ipapasa sa susunod na linggo.

Sa halip na simulan agad,

palaging sinasabi ng estudyante,

"Mamaya na lang."

Hanggang sa huling araw, saka lamang siya nagsimula.

Ito ay halimbawa ng procrastination, isang behavioral effect ng stress.

Isa pang Halimbawa

Tuwing kinakabahan bago ang reporting,

kinakagat ng isang estudyante ang kanyang kuko at hindi mapakali sa paglalakad.

Ito rin ay behavioral effect ng stress.

Positive Effects of Stress

Paliwanag

Mahalagang tandaan na hindi lahat ng epekto ng stress ay negatibo.

Ayon sa lesson, maaari ring magkaroon ng positibong epekto ang stress. Maaari itong:

 magbigay ng dagdag na enerhiya sa oras ng emergency;

 tumulong sa pag-aangkop sa mga pagbabago;
 magbigay ng motibasyon upang harapin ang mga hamon; at
 hikayatin ang isang tao na maabot ang kanyang buong potensyal.

Halimbawa

May interschool quiz bee ang isang estudyante.

Dahil kinakabahan siya,

 mas nagsipag siyang mag-review;

 naging mas disiplinado sa oras;
 at naging handa sa kompetisyon.
Ang stress ay naging dahilan upang pagbutihin niya ang kanyang paghahanda.

Ito ang positive effect of stress.

Buod ng Effects of Stress

Uri ng Ano ang

Halimbawa
Epekto Naaapektuhan?
Physical Katawan Headache, insomnia, mabilis na tibok ng puso
Emotional Damdamin Pagiging iritable, malungkot, madaling magalit
Pagiging makakalimutin, hirap mag-concentrate,
Cognitive Pag-iisip
negatibong pag-iisip
Procrastination, overeating, nail biting, pag-iwas sa
Behavioral Kilos o asal
responsibilidad

Mahalagang Tandaan

✔ Ang stress ay maaaring makaapekto sa katawan, emosyon, pag-iisip, at pag-uugali.

✔ Ang matagal at hindi napapamahalaang stress ay maaaring makasama sa kalusugan at

pang-araw-araw na gawain.

✔ Gayunpaman, kapag nakontrol at nagamit nang maayos, ang stress ay maaari ring maging
motibasyon upang mas pagbutihin ang ating sarili at harapin ang mga hamon sa buhay.

Sa Part 5, tatalakayin natin ang Common Coping Strategies, kung saan ipapaliwanag ang
pagkakaiba ng Problem-Focused Approach at Emotion-Focused Strategy, at kung bakit mas
epektibo ang una sa pagharap sa stress.