BAGUIO PATRIOTIC HIGH SCHOOL

#21 Harrison Road, Baguio City

Junior High School Department

School Year 2020-2021

HEALTH 7
LEARNING MODULE
Living Things and Their Environment

Week 21—04-08 January 2021

Week 22—11-15 January 2021

Prepared by:

RYAN A. BERSAMIN

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 Learning Module in Health 7

DATE TOPICS
Week 21 Lesson 4: Coping with Stress
04-08 January 2021
Reference Book: Sumera, Pamela Rose S. et al., Living with
Music, Art, Physical Education, & Health 9, (VIBAL Group,
Inc., 2017), pages 304-308
Week 22  Emotional Stages of Dying
11-15 January 2021  Coping with Dying and Death
Reference Book: Sumera, Pamela Rose S. et al., Living with
Music, Art, Physical Education, & Health 9, (VIBAL Group,
Inc., 2017), pages 304-308
Other References:
 https://www.healthychildren.org/English/healthy-living/emotional-
wellness/Building-Resilience/Pages/For-Teens-Creating-Your-Personal-Stress-
Management-Plan.aspx
___________________________________________________________________________________
Most Essential Learning Competencies: At the end of this module, each learner
should be able to:
 Demonstrate various stress management techniques that one can use every
day in dealing with stress.
 Explains the importance of grieving.
 Demonstrates coping skills in managing loss and grief.
___________________________________________________________________________________
Values:
 Creativity and critical thinking in conducting an activity.
 Discipline in accomplishing this module and in following guide instructions.

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 Week 21
Lesson 4: Coping with Stress
Acute stress is
a normal part of life.
“Acute” refers to the
kind of stress that
results from having to run to
catch a bus. Almost everyone
experiences this kind of stress
from time to time. 
Stress can be good in small
doses, though. When your body
is under stress your brain
releases special hormones. These
hormones cause your brain
activity to increase, raise your
pulse, and cause muscle tension. Stress is your body’s way of giving you an extra edge
in a difficult situation. However, sustained stress, or chronic stress, can have negative
health effects. That’s the kind of stress we experience when every day includes a long
commute, negative interactions at work, worry about ongoing problems, or a feeling of
being overwhelmed by the demands of life.
Learning how to cope with stress is very important. If you cannot manage or
handle stressors, it will affect your mental and emotional health. First, you have to
understand that stress is a normal part of life. Our body was designed to experience
stress and be able to react to it. It is something that can be managed. There are things
that you can do to cope with stress.

For Adolescents: Guide for Managing Stress

Hey Patricians, here is a plan
to help you manage stress. All of these
ideas can lower stress without doing any
harm. None are quick fixes, but they will
lead you toward a healthy and successful
life. The plan is divided into 3 parts.
 Tackling the problem
 Taking care of my body
 Dealing with emotions
When you read over the plan, you'll notice that you can come up with a bunch of
ideas for each point. PLEASE don't think you should try them all.
This plan is supposed to help you reduce stress, not give you more. Try out
some ideas, then stick to one or two for each point.
You might notice that this plan is almost like building a college or work résumé.
This is the sane way to build a résumé; you are doing it to manage your life and
remain happy and prepared for success, not to cram in activities to impress someone
else. It will ensure you're healthy and balanced, and that's very attractive to colleges
and employers.

Part 1: Tackling the Problem

Point 1: Identify and Then Address the Problem.
First decide if a problem is a real tiger or just feels like one. If it can't hurt you,
chances are that it can be better handled with clear thinking. This means turning off
those thoughts that make you interpret the situation as a disaster.
 A lot of people cope by ignoring problems. This doesn't make them go away;
usually they just get worse.
 People who cope by trying to fix problems tend to be emotionally healthier.

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  When it comes to studying or chores, it is best to get the work done first.
Because work or studying produces stress, many people put it off and choose to
do fun things first. The problem with that is they're not really having fun
because they're worrying about the work they're ignoring. And of course, the
longer they put it off, the more they worry. The cycle is endless.
 Fights with parents and friends don't go away unless you deal with what upset
you in the first place, or unless everyone apologizes and decides to forgive each
other.
Three ideas can help you manage a lot of work.
 Break the work into small pieces. Then do one small piece at a time, rather
than look at the whole huge mess. As you finish each piece, the work becomes
less overwhelming.
 Make lists of what you need to do. This will help you sleep because your head
won't spin with worry about whether you can do everything. At the end of the
day, you'll have less to worry about as you check off the things you have
finished. You will look at the same huge amount of work and realize you can
handle it.
 Timelines can help with big projects.

Point 2: Avoid Stress When Possible.

Sometimes we know exactly when we are headed for trouble. Avoiding trouble from
a distance is easier than dealing with it up close. You know the people who might be a
bad influence on you, the places where you're likely to get in trouble, and the things
that upset you. Choose not to be around those people, places, and things that mess
you up.

Point 3: Let Some Things Go.

It's important to try to fix problems, but sometimes there is nothing you can do to
change a problem. For example, you can't change the weather, so don't waste your
energy worrying about it. You can't change the fact that teachers give tests, so just
study instead of complaining about it. You can't change the fact that your parents
need to know where you go, so prove that you're responsible and deserve more
freedoms. People who waste their energy worrying about things they can't change don't
have enough energy left over to fix the things they can. Also learn when not to take
things personally. You feel badly for no reason when you take something personally
that really has little to do with you.

Part 2: Taking Care of My Body

Point 4: The Power of Exercise.
Exercise is the most important
part of a plan to manage stress. When
you are stressed, your body is
saying, "Run!" So do it. Exercise every
day to control stress and build a
strong, healthy body. You may think
you don't have time to exercise when
you are most stressed, but that is
exactly when you need it the most. If
you are stressed about an assignment
but too nervous to sit down and study
—exercise! You will be able to think
better after you have used up those
stress hormones. Some people exercise before school so they can focus and learn
better.

Point 5: Active Relaxation.

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 You can flip the switch from being stressed to relaxed if you know how to fool your
body. Because your body can only use the relaxed or emergency nervous system at
any one time, you can turn on the relaxed system. You do this by doing the opposite of
what your body does when it is stressed. Here are 2 ideas.
 Breathe deeply and
slowly.  Try the 4–8
breathing technique. Lie
on your back and place
your hands on your
belly with your fingers
loose. Deep breaths first
fill the belly, then the
chest, then the mouth;
the breath expands the
belly and your hands
pull gently apart. Take a full breath while counting to 4. Then hold that breath
for about twice as long, or an 8 count. Slowly let it out to the count of 8, or even
longer if you can. This will relax your body after a few breaths, but just as
importantly, it requires your full concentration. Your mind is too focused on
breathing to focus on worries. Do this 10 times and you will feel much more
relaxed. Yoga, martial arts, and meditation also teach great breathing skills.
When you get good at this, you can even do this in a chair during a test and
nobody will know.
 Put your body in a relaxed position.
Your body knows when you're nervous. If you sit down to take a test and
your legs are shaking, you are saying, "I want to run!" Remember, you can't
concentrate and run at the same time, so you are making it harder to take the
test. Instead, take those deep breaths, lean back, and tell your body there is no
emergency.
When you're angry, the natural thing to do is stand up and face someone
shoulder-to-shoulder and chest-to-chest. You do this without even thinking, but
this subconsciously tells the other person that you're angry and ready to fight. It
also may prevent you from thinking clearly. Do the opposite of what you would
do if you were really going to fight—sit down, take deep slow breaths, and tell
your body there is no danger. Then use your brain to get out of the situation.

Point 6: Eat Well.

Everyone knows good nutrition makes
you healthier. Only some people realize
that it also keeps you alert through the day
and your mood steady. People who eat
mostly junk food have highs and lows in
their energy level, which harms their
ability to reduce stress. Instead of eating
greasy or sugary foods, eat more fruits,
vegetables, and whole grains—they keep
you focused for a longer time.

Point 7: Sleep Well.

Most kids don't get the sleep they need to grow and think clearly. Tired people can't
learn as well and can be impatient and irritable. Here are some ideas to improve your
sleep.
 Go to sleep about the same time every night.
 Exercise 4 to 6 hours before bedtime. Your body falls asleep most easily when it
has cooled down. If you exercise right before bed, you will be overheated and
won't sleep well. A hot shower 1 hour before bedtime also helps your body relax
to fall asleep.

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  Use your bed only to sleep. Don't solve your problems in bed. When you think
about all the things that bother you, you have trouble falling asleep and wake
up in the middle of the night to worry more. Instead, have another spot to think,
like a worry chair. Give yourself plenty of time to think things through, make a
list if you need to, and then set it aside! Go to bed to sleep.
 Don't do homework, watch television, read, or use the phone while in bed.

Part 3: Dealing with Emotions

Point 8: Take Instant Vacations.
Sometimes the best way to de-stress is to take your mind away to a more relaxing
place.
 Visualize. Have a favorite place
where you can imagine yourself
relaxing. The place should be
beautiful and calm. When you're
stressed, sit down, lean back, take
deep breaths, close your eyes, and
imagine yourself in your calm place.
 Take time out for
yourself. Everyone deserves time
for themselves—a bath or something
that allows time to think and de-
stress. Try a warm bath with your
ears just underwater. Listen to yourself take deep, slow breaths. Take your
pulse and count as your heart rate goes down.
 Enjoy hobbies or creative art as an instant vacation.
 Look at the beauty around you and get pleasure from the small things you may
have stopped noticing.
 Take mini-vacations. Sometimes we forget that the park around the corner is a
great place to hang out. A walk outside can be a mini-vacation if you choose to
forget your worries.
 Reading a good book is an escape from reality. You have to imagine the sights,
sounds, and smells—you are somewhere else for a while.

Point 9: Release Emotional Tension.

Sometimes feelings become so overwhelming
that we cram them all away in an imaginary box
and think we'll deal with them later. But later,
there's so much stuff in the box that there is too
much to deal with. This can make your head feel as
if it is spinning. Sometimes you get angry or
frustrated without even knowing why. You just
know there is too much stuff going on in your head.
It's good to pick just one problem to work on and
forget the rest for the moment. When we decide to
deal with only one problem at a time, it's much less
scary to open the box.
Here are some ideas to release your thoughts or
worries one at a time.
 Creativity. People who have a way to express
themselves don't need to hold it inside.
Creative outlets like art, music, poetry,
singing, dance, and rap are powerful ways to
let your feelings out.
 Talking. Every young person deserves a
responsible adult to talk to and some friends to trust. Hopefully, you can talk to

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 your parents. If you do not want to tell your parents everything, make sure to
find an adult who'll listen and whom you can ask for advice.
 Journaling. Write it out!
 Prayer. Many young people find prayer or meditation helpful.
 Laughing or crying. Give yourself permission to feel your emotions fully.
Pit Stop!
My Reaction

Below are common reactions to stress that you might already have experienced.
Encircle those you already experienced and classify each as physical, mental, and
behavioral in the table provided.
acne emotional outburst headaches
grinding of teeth loss of appetite rapid heart beat
agitated sweaty armpits loss of emotional control
hurting anger denial
desire to be alone inability to sleep desire to sleep
nail biting laughing fear
over-talkative loss of control vomiting
dizziness depressed silent
nausea irritable guilt
sweaty palm anxiety day dreaming

PHYSICAL MENTAL SOCIAL

nail biting agitated over-talkative

Week 22
Emotional Stages of Dying
Knowing that death is not far away takes an emotional toll on the person with
cancer and their loved ones. Some people might feel shock or fear. They might feel
guilty about being a burden or worry about how their death will affect loved ones left
behind. This is an emotional time, and though it’s hard to talk about them, these
issues must be addressed. Knowing these feelings are normal and expected may help
you cope with what’s happening. Some of the emotions you can expect to have include:
Fear
People are often afraid to die, but sometimes
it can help to pinpoint what part of death
they’re afraid of. Are they afraid of where they
might die? Are they afraid of dying alone? Are

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they afraid of suffering or pain? Are they afraid they’ll die and there will be nothing
beyond earthly life? Is there a fear that their lives had no purpose or meaning? These
are some of the more common reasons for how people may fear death.
Trying to figure out what you fear can help you face it and manage it. It will also
help others be able to support and care for you better. For example, if you’re afraid of
being alone, share this with your family and loved ones so they can try to always have
someone with you. Sharing with loved ones and your health care team gives them a
chance to help you find ways to cope with and ease some of your fears. It gives them a
chance to talk with you about the ideas you may have, too. It can also give you a
chance to look at and deal with some of your fears in new ways.
Anger
Anger is sometimes hard to identify. Very
few people actually feel ready to die. It’s
perfectly normal to feel angry about your life
ending—maybe earlier than you expected. It’s
unfair and you have a right to be mad!
Unfortunately, anger often gets directed at
those closest to us, the ones we love the
most. We feel safest with these people and
know they’ll probably accept our anger and
forgive us for it. But it might help to try to
direct anger at the disease and not your loved
ones. Also, you can try to channel your anger as a source of energy to help you take
action where it’s needed. You can use it as fuel to solve problems, to become assertive,
or to get your needs met. Try to re-channel your anger to do meaningful, positive
things.
Guilt and Regret
In the last stage of life, a person might
regret or feel guilty about things they have
done or not done, or maybe about things
they have said. We feel regret when we think
that we should have done something
differently. Or maybe there’s something we
wish we had not done at all. We may feel
guilty when we don’t meet our own
expectations or think we haven't met
someone else's. But worrying endlessly about
things won’t make you feel better about
them. Worrying won’t improve relationships
or ease burdens.
Sometimes the best thing to do is to decide to “let yourself off the hook” and not
feel guilty about things that are out of your control. You can’t change the past, but
there are things you might be able to do today. Maybe you'll consider apologizing for
the things you regret. Maybe you can ask for forgiveness or forgive others and yourself.
It may be best to try to let go of the things that can’t be changed.
This is a good time to talk with your children about the important things you want
them to know. It’s also good to talk to them about how to handle their feelings and the
loss they will soon go through. Spend your time focusing on your children’s future, not
feeling guilty about the past. Strengthen your relationships with loved ones. You may
want to write letters to the people you love, record messages for them, or make videos
they can watch – give them things they can keep to remember their time with you. Live
the best life you can, and use your time for what’s most important to you.
Grief
It’s natural to feel intense grief during
the last stage of your life. You’re grieving
the loss of the life you planned and
expected. You might feel well and not have

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many symptoms, so you're having trouble grasping that much loss is going to happen.
Or, you may have lost things already, such as the strength to get around like you used
to, or the interest in doing the things you enjoy, or maybe the ability to get together
with friends. You may feel distanced from those who are not coping well with the fact
that you are in your last stage of life. This is another loss that can cause sadness and
grief. Many physical and emotional losses come before the loss of life itself.
The people you love are grieving too. They know they’re about to physically lose
you. How can you and those who love you find meaning in what’s happening? Try to
talk to your loved ones about the grief and loss of dreams you’re all going through.
Being able to connect spiritually to something greater than one’s self might help your
loved ones heal after you are gone.
Talking with someone about these feelings—a partner, a dear friend, a spiritual
advisor, someone you trust—can help you process these feelings so that they no longer
weigh you down. It may take many tries, but can help you feel that a burden has been
lifted. It can help you move on to care for other physical and emotional tasks that are
part of the end of life. There are many important tasks at the end of life, but coming to
terms with the losses is one of the most painful.
Anxiety and Depression
What does anxiety feel like? Anxiety has
been described as having a nervous stomach,
a shaky feeling all over, being short-tempered,
a sense of dread or worry, or a fear of the
unknown. It can be unpleasant and make you
worry.
Some anxiety is expected, but if it’s severe
it may need to be treated through counseling
or with medicine. The goal is to make you
more comfortable and help you better cope
with the changes that are taking place. Anti-
anxiety medicines or even anti-depressants
may be able to help. Counseling may be
especially helpful in helping you focus on the
present and not worry about tomorrow.
Breaking problems into smaller, easier-to-
manage pieces can be a good way to handle some kinds of anxiety.
Depression is more than just feeling sad. Depression includes feeling hopeless or
helpless, feeling useless, feeling sad for weeks at a time, and having no joy in any
activity. These feelings are not normal, not even when life is ending. Depression can
sometimes be helped with anti-depressants, counseling, or a combination of both.
Managing anxiety and depression well can make a big difference in how much joy or
pleasure you can find in your last stage of life.

Feeling Alone
When someone knows they’ve
reached their last stage of life, there
can be a loneliness that’s different from
any other. It’s a loneliness that
happens even when you have people
around you. There may be people who
can really talk with you in a way that
helps you feel less lonely. Some of them
may be experts who are comfortable
talking with people at the end of life,
such as hospice social workers, nurses,
or other end-of-life caregivers. They
may have that special gift for silence or
listening when you need it. Finding people that you can connect with can ease your

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sense of loneliness. Your health care team may end up being one of your greatest
resources in this area.

Seeking Meaning
It's normal to want to feel like
there's a purpose in life and that
there is a reason for being on earth
and for what has happened in life.
Some people find meaning in their
work. Others find that raising a
family has brought them the greatest
sense of joy and accomplishment. It’s
helpful to go through a process of
reviewing your life and trying to find
out what your purpose in life has
been. Maybe you're wondering what
your special contribution to the world
has been. Or, what you have done to make the world a better place. Maybe you would
like the world or your children, family, and friends to remember you in a certain
way. Think about what things have been really important and that you want your
children to know about for their future. It doesn’t have to be something huge or earth-
shaking – look for those things that have been important to you and those around you.
The end-of-life experience is full of meaning that can be uncovered using personal
reflection. Sharing your thoughts, experiences, and wisdom is a gift that your friends
and family can cherish for years to come.

Coping with Dying and Death

Grief happens to us all. Time is a good healer, but it can help to acknowledge
grief and take steps to heal. Here are 5 ideas that might help you cope when someone
you love has died:

Join in rituals. Memorial services, funerals, and other traditions help

people get through the first few days and honor the person who died. Just
being in the presence of other people who knew your loved one can be
comforting.

Let your emotions be expressed and released. Don't stop yourself

from having a good cry if you feel one coming on. Don't worry if listening to
particular songs or doing certain things is painful because it brings back
memories of the person that you lost. It's natural to feel this way. After a
while, it becomes less painful. Know that you can (and will) feel better over
time.

Talk about it when you can. Some people find it helpful to tell the story
of their loss or talk about their feelings. But sometimes a person doesn't feel
like talking about a loss, and that's OK, too. No one should feel pressured to
talk.
Even if you don't feel like talking, find ways to express your emotions and
thoughts. Start writing in a journal about the memories you have of the
person you lost and how you're feeling since the loss. Or write a song, poem,
or tribute about your loved one. You can do this privately or share it with
others.

Preserve memories. Create a memorial or tribute to the person who died

by planting a tree or garden, or honor the person in a fitting way, like taking

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 part in a charity run or walk.
Make a memory box or folder that has reminders of the person who has
died. Include mementos, photos, quotes, or whatever you choose. If you
want, write a letter to the person. In it, you might want to include your
feelings, things you want to say, or perhaps thank your loved one for being a
part of your life.

Join a support group. If you think you may be interested in going to a

grief support group, ask a parent, school counselor, or religious leader how
to find one. You don't have to be alone with your feelings or your pain

Health Check!!!

Write a reflection on the things you’ve learned from this module and their
relevance to you. Tell how you can apply what you have learned in your daily life and
cite specific instances in which you feel these learnings will come handy.

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Post-Test

Let’s Check What You’ve Learned!

############################################################
Name: _________________________________________ Year/Sec:
_________________
Activity 3
Stress Management
I MULTIPLE CHOICE: Carefully read the following items and encircle the letter
of the best answer. (10 points)
1. Stress can affect not only your health, but also other aspects of your life. What else
can be affected by stress?
A. Family relationships B. Work performance
C. Your attention to safety D. All of the above
2. Which of the following statements is true?
A. In small quantities, stress is good
B. Too much stress is harmful
C. All stress is bad
D. Only ‘A’ & ‘B’ are right
3. Stress management is about learning __________.
A. How to avoid the pressures of life.
B. How to develop skills that would enhance our body’s adjustment when we are
subjected to the pressures of life.
C. Both ‘A’ & ‘B’ are true.

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 D. None of the above.
4. Which of the following statements is true about stress management?
A. Stress management is learning about the connection between mind and body.
B. Stress management helps us control our health in a positive sense.
C. Stress management teaches us to avoid all kinds of stress.
D. Only ‘A’ & ‘B’ are right.

5. Which of the following are the basic sources of stress?

A. The Environment B. Social Stressors
C. Thoughts D. All of the above
6. What thoughts come to the mind when you’re under negative stress?
A. You think that you can cope with the situation
B. You think that you cannot cope with the situation
C. You think that everything will get fine eventually
D. You think that you will get help immediately
7. What are the questions you need to ask yourself while you are assessing
yourself for stress?
A. Where do you feel stress in your body
B. How do you know when you are stress
C. How do you react to stress
D. All of the above
8. Why are high levels of stress during examinations detrimental to
performance?
A. Because students may become ill as a consequence of stress during the exam
period.
B. It is not detrimental, stress is good in exam conditions.
C. Because stress can impair memory and attention as a consequence of too
much arousal.
D. Because stress can stop students revising for their exam.
9. What are some positive effects of stress?
A. It causes sleep loss, which gives you more waking hours to get things done.
B. It forces you to slow down.
C. It causes changes in appetite, resulting in weight loss.
D. It improves performance and efficiency.
10. Which is true about depression?
A. Depression is a whole-body illness that affects one’s body, moods and
thoughts.
B. Everyone experiences depression and it’s not serious.
C. Depression is a sign of weakness.
D. Depression never leads to suicide.

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 Health 7 Module 9 Answer Key

BAGUIO PATRIOTIC HIGH SCHOOL

#21 Harrison Road, Baguio City
Junior High School Department
SY 2020-2021

Post-Test
I II
A B C D
1. TRUE
1. [ ] [x] [ ] [ ]
2. TRUE
2. [ ] [ ] [x] [ ]
3. TRUE
3. [ ] [ ] [ ] [x]
4. FALSE
4. [ ] [ ] [x] [ ]
5. FALSE
5. [x] [ ] [ ] [ ]
6. FALSE
6. [x] [ ] [ ] [ ]
7. TRUE
7. [ ] [ ] [ ] [x]
8. TRUE
8. [ ] [x] [ ] [ ]

9. [ ] [ ] [x] [ ]

10. [x] [ ] [ ] [ ]

11. [ ] [ ] [ ] [x]

12. [ ] [x] [ ] [ ]

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