LESSON 9

Choose the letter of the best answer. Write your chosen letter on a separate
sheet of paper

.1. Stress is the body’s reaction to challenge.a. True B. False

2. Difficulty in concentration to one’s task is a sign of stress.a. True B. False
3. Being with your closest friend can help lessen your stress.A. True B. False
4. Calmness is negative stress.A. True B. False
5. Stress is a term that has been linked to varied concepts and operations.A.
True B. False
6. Different people have different stresses.A. True B. False
7. Adolescents with low self-esteem are dissatisfied with life. A. True B. False
8. Stress can be avoidedA. True B. False
9. Stress and anxiety are the same things.A. True B. False
10. Can being easily annoyed and usually irritable be an emotional warning
sign of too much stress?A. True B. False
11. Mary was happy upon receiving her promotion. Did her promotion give her
positive stress?A. Yes B. No
12. Which kind of emotion did Eloise feel after winning in the declamation con-
test? A. Good B. bad
13. Eljim’s cell phone is an old model. His friend told him to update his CP.
What kind of stress Eljim may feel?a. Good stress B. Bad Stress
14. Marian has many school projects to finish. Is school pressure cause stress
to her? A. Yes B. No
15. Eric started to worry about his future. He said that he could no longer
adapt to the new changes in computer programming since the day he stopped
teaching. What factor of stress is he experiencing?A. physical factor C. aca-
demic factorB. emotional factor D. mental factor

Stress is a simple reaction to an input that disturbs our physical and mental
balance. It is ever-present in everyone’s life in various situations and activi-
ties.

There are two types of stress, “eustress”, which is the term for positive
stress or good stress, and “dystress” which refers to negative stress or bad
stress as cited by Dr. Lazarus, building on Dr. Selye’s work

The following are examples of good stresses:

• being promoted in the job

• having your first date
• becomes number one in your class or competitions
• receiving good commendations from family, friends, and relatives
• acquiring and possessing new gadgets
• during holiday seasons
• passing in your examinations
• meeting your old closest friends
• starting a new business
• additional allowance
• having outdoor activities together with your classmates
• jamming/bonding

The following are the examples of bad stress:

• death of family members
• losing a job• failed to submit a task on time
• hospitalization• illness/sickness
• sleep problem• abused / neglected
• bankruptcy/lack of finances
• separation of parents
• conflict with peers
• physical appearance
• being bullied
• sexual abuse
• traumatic experience
• dropping out of school
• lack of gadgets/ poor gadgets
• left behind from trend
• emotional problems
• unhappy home/broken family
• receive a reprimand from authority

Environmental factors of stress occur when an event or stimulus requires us to

change in some way that makes a change the living environment a stressful
experience. Apart from moving from home to school, commuting going to
school,bumping into new faces on campus, disorders from roommates, etc. is
tensed experience

.Academic factors of stress are the responsibilities related to work in school.

While in school students will certainly compound to a heavy academic load
which is bound to result in stress. Some factors that happen in the academic
curriculum that causes so much stress to students. So many things take place
in the day-to-day activities of the academic processes that make students
stress up.

Physical factors of stress deal with health issues which are the concern of ev-
eryone because bad health causes a lot of damage to the life of a person. In
the life of a student, health problems cause a lot of stress and this stress turns
out to even make the conditions worst by adding insult to injury. Stress can
lead to physical symptoms including headaches, upset stomach, elevated
blood pressure, chest pain, and problems sleeping.

Emotional Factors of stress involve emotional problems (depression, anxiety,

anger, grief, guilt, low self-esteem) Taking care of an elderly or sick family
member. A traumatic event, such as a natural disaster, theft, rape, or violence
against you or a loved one. It may lead to chronic disease if not properly han-
dled.

LESSON 10

What I Know
A. Directions: Write T if the statement is true and write F if the statement is
false.
_______ 1. Stress is real and cannot be avoided.
_______ 2. Stress does not affect your health.
_______ 3. Coping with stress needs the effort to help you deal with the causes,
and effects of stress.
_______ 4. Everyone has the same way of dealing with stress.
_______ 5. To deal with stress is to find effective solutions/ways to overcome it.

“Coping refers to mental and behavioral efforts that we use to deal with
problems relating to stress, including its presumed cause and the unpleasant
feelings and emotions it produces.”

Approaches in Coping with Stress

1). Avoidance Approach

In this approach, people tend to run away from the stress by denying
the presence of stress and by taking steps away from the causes of stress or
stressor. People will tend to avoid the place, people, situation, feeling, etc.,
that would remind them of the stressful moment in their lives.

2)Acceptance-Action Approach
In this approach, you acknowledge and accept the fact that stress is
real, and that stress has good and bad effects on a person. Acknowledging
and
accepting the reality of stress and its effects would lead you to take actions to
feel better or to resolve stress and have a healthy life. Dealing with stress
leads
to finding better solutions.

Acceptance –action will help to lessen the stress in your life by doing
something before or even during stressful times, which can help you do
better and live well.
ACCEPTANCE- ACTION APPROACH- In this approach, adolescents are en-
couraged to think of helpful and effective ways to cope with stress.

Ways on how to Cope with Stress to Maintain a Healthy Well-Being:

1. Physically:
A. Simple exercise- like stretching, proper breathing exercise, walking, jog-
ging, Zumba, etc. B. Eat Nutritious Food and Healthy foods: Vegetables, fruits,
eggs, and less fatty foods, salty, and sweet food, etc.
C. Drink a Lot of water (8-10) glasses of water a day- drinking water help
eliminate the toxins in our body and help our bodies to relax and keep us
hydrated.
D. Take a Bath Daily. Taking a bath will help you feel clean and relaxed
E. Proper Hygiene- washing hands, brushing teeth, etc.
F. Take a Nap whenever you get tired of doing any work or activities
G. Sleep at least 8 hours- good sleep will help you regain your strength.
H. Find, Look, or Imagine a relaxing place or even a picture
I. Engage in sports like badminton, volleyball, basketball, etc.

2. Emotionally/Socially:
A. Listen to Music (inspiring music that would help you feel better)
B. Do your favorite hobbies like dancing, playing musical instruments,
drawing, singing, painting, reading, blogging, etc.
C. Watch funny videos /movies that will make you laugh and feel relax
D. Play relaxing games
E. Make a journal/blog
F. Release your emotions –share them with friends, siblings, parents,
teachers, and counselors
G. Have a positive talk to yourself like: “never give up”, “kaya ko to”, words
of encouragement, and self-affirmations.
H. Learn to forgive- to let go about your ill-feeling towards others who have
offended you or even to yourself
I. Accept mistakes and learn from them knowing that nobody is perfect
J. Find a Support group- people who can be there for you especially in times
of crisis
K. Talk to professionals like doctors or counselors if needed

3. Mentally and Spiritually:

A. Read books/Novels/Comics, Inspirational books, Bible, etc.
B. Think Positive- look at the brighter side in every situation. (What lesson
can I learn? How can I improve myself from this situation?)
C. Manage your Time-Plan ahead of your activities and make schedules
like classes, tests, household chores, breaking a bigger task into simple
ones, one activity at a time, etc.
D. Pray to God- telling/pouring out your emotions/problems to God.
E. Be thankful instead of grumbling
F. Learn to say No if needed
G. Know your Value as a being created in the image of God and loved by
God

4. Things to be avoided when you are stressed:

1. Tobacco/cigarette
2. Alcoholic beverage
3. Illegal drugs
4. Too much coffee and soft drinks

How to minimize Stressful situations?

1. Manage your time wisely
2. Work with others
3. Think optimistically
4. Trust God

LESSON 11

8. The cerebral lobe that controls memory, emotion, stress response, speech,
decision-making, and planning.
A. Frontal Lobe
B. Parietal Lobe
C. Occipital Lobe
D. Temporal Lobe
9. The cerebral lobe that regulates sensory perception.
A. Frontal Lobe
B. Parietal Lobe
C. Occipital Lobe
D. Temporal Lobe
10. The cerebral lobe that regulates memory, hearing, and comprehension.
A. Frontal Lobe
B. Parietal Lobe
C. Occipital Lobe
D. Temporal Lobe
11. The cerebral lobe situated at the back of the head which regulates sight.
A. Frontal Lobe
B. Parietal Lobe
C. Occipital Lobe
D. Temporal Lobe
5. It connects the cerebrum and cerebellum to the spinal cord that carries sig-
nals to and from all parts of the body. A. ThalamusB. BrainstemC. Limbic Sys-
temD. Hypothalamus
14. It controls the left side of the body.A. BrainstemB. CerebellumC. Left hemi-
sphereD. Right hemisphere
15. It controls the right side of the body.A. BrainstemB. CerebellumC. Left
hemisphereD. Right hemisphere

The Cerebral Cortex in the outermost layer of the cerebrum is responsible

for receiving and processing information also in initiating a response from the
processed information in the brain

The cerebral cortex contains four lobes that share complex

relationships to function. These are the Frontal Lobe, Parietal Lobe, Tem-
poral Lobe,
and Occipital Lobe.

WHAT ARE THE 5 SENSES?

LESSON 12

Ways to Improve your Brain Function for Personal Development

The brain is responsible for our way of thinking, feeling, and behaving. Still,
it is important to observe and exercise ways to improve your brain functions
as a
maturing adolescent. Here are some useful tips to improve your brainpower
that will
help you activate brain functions for personal development:

1. Exercise- benefits brain health and cognition, improves your memory, and
even protects your brain from degeneration. Aerobic exercise is good for the
brain. Activities that keep your blood pumping are good for your heart and
great for your brain.
2. Meditate- taking 10-15 minutes of meditation a day could help to extend
your
cognitive longevity.
3. Sleep – getting enough sleep at night for 7 to 9 hours is enough to consoli-
date
memory learning. This is important in resetting the brain, allow it to heal and
restore.
4. Food Intake- just as the body needs fuel, so does the brain. Eat a brain
boosting diet such as food rich in omega-3, antioxidants, amino acids, and
vitamin E. Eat more vegetables, limit calorie, and saturated fat intake. Drink
green tea and wine or grape juice in moderation.
5. Sunlight- 15 to 30 minutes of morning sunlight and exercise can sometimes
go hand in hand however, getting too little sunlight is not healthy for your
brain. Higher levels of vitamin D in your system allow you to perform better
and slow down the aging of your brain.
6. Good Relationship- make time for friends. Building a strong support system
around you will enable you to stay healthy mentally and psychologically over
the long term. This is called the ultimate brain booster.
7. Do not smoke- smoking can cause brain disorder called dementia. Those
people who smoked more than two packs of cigarettes a day had twice the
rate
of dementia when they were older.
8. Be creative – engaging in activities that will boost one’s creativity like arts
and crafts, writing poem, choreograph a dance performance and the like are
good for enhancing brain functions.
9. Classical music- listening to calm music can improve brain functions.

10.Drink coffee- drinking coffee in moderation increases your brain perfor-

mance and speed and will even boost your intelligence, including your reac -
tion time and reasoning.

Multiple Choice. Choose the letter of the best answer. Write the chosen letter
on a separate sheet of paper.

1. The following are tips on how to enhance your brain power EXCEPT one.

A. Exercise B. Meditate C. Enough sleep D. Limit focus

2. When do you assess your mental focus if you are going to do a task?
A. During the accomplishment of the taskB. After accomplishing the task C.
Before doing the taskD. All of the above
LESSON 13