Personal

Developme
nt
Week 3

John Paul P. Sampilo

causes and
effects of
stress in
ones life.
Stress
simple reaction to an input
that disturbs our physical
and mental balance. It is
ever present in everyone’s
life in various situations and
activities. Therefore, you are
not exempted from
experiencing stress.
 peers
examinations
making portfolios
Common returning to study
poor time management
Stressor for bullying
Student overcrowding
noise
meeting the deadlines
difficulty in organizing
work
various tasks from each
subject
leaving assignments to the
last minute
adjusting to life as senior
high school students
parents or problems at
home
balancing between family
and school
difficulties with personal
relationships
 • being promoted in the job
• having your first date

Causes of Good Stress • becomes number one in

your class or competitions
• receiving good
Good stress is the type of stress commendations from
you feel when you are excited. family, friends, and
relatives
Your hormones surges high and • acquiring and possessing
your pulse quickens. You feel new gadgets
that you are far from stress. • 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
Effects of Positive Stress
1. motivate individual to pursue his goal
2. create positive effect in every human
endeavor
3. boost someone’s morale
4. benefit good health / create good immune
system
5. increases performance
6. become more responsible
7. handle things lightly
8. enhance memory
9. drive to surpass previous achievement
10.improve decisions
11.help someone to grow more with
pleasant attitude
12.has a positive views for the future
 • losing a job
• failed to submit task on
time

Causes of Bad Stress • hospitalization

• illness/sickness
• sleep problem
It happens when you feel stressors that
• abused / neglected
burden you and put you in a seemingly
hopeless situation which hinders your • bankruptcy/lack of
problem-solving capability. Chronic stress finances
is the response to emotions that bring • separation of parents
pressure to an individual wherein they • conflict with peers
think that they have little or no control on • physical appearance
the situations. These stresses may cause • being bullied
anxiety. • sexual abuse
• traumatic experience
• dropping out of school
• lack of gadgets/ poor
gadgets
• left behind from trend
• emotional problems
• unhappy home/broken
family
Effects of Negative Stress
1.Depression
2.Aggressive behavior
3.Suicidal tendency
4.Involvement in fighting
5.Involvement in gambling
6.Taking alcohol and drugs
7.Early marriage
8.Peer pressure
9.Develop fatigue
10.Irritability
11.Withdrawing from people
12.Changes in sleeping and eating habit
Signs that a teen is suffering
from Stress
• Increased complaints of headache,
stomachache, muscle pain
• Crying most of the time.
• Withdrawing from people and activities.
• Increased anger or irritability
• Feelings of hopeless.
• Chronic anxiety and nervousness.
• Changes in sleeping and eating habits
• Lack concentration
• Experimentation with drugs or alcohol.
• Hangouts with friends
 Stress can be overcome

through
Looking for someone to talk with like friends, family and relatives and share your problems with
them.
 Think positive that you can handle your stress.
 Take time to relax by exercising and having work out.
 Do things that are important one at a time.
 Get proper sleep.
 Train your mind by thinking that all things will get well.
 Face your fears
 Work on your worst scenario and expect that something good will happen.
 Focus on what you can control and let go things that are incontrollable
 Lower down your standard as long as it will not ruin your plans/ambitions.
 Have a break and engage in enjoyable activities.
 Accept yourself as you are because you are peculiar.
 Identify your unique strengths and focus much on them.
 Remember that you are made for a reason and you are part of the intricate plan of your creator.
Coping
with
Stress
Coping
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.
In coping with stress, we are using all aspects
of our self to deal with both the causes of
stress and their impacts on our emotions that
can make us feel uneasy or uncomfortable.
Approaches in Coping with Stress

Avoidance Approach
•In this approach, people tend to run away from
the stress by denying the presence of stress and by
distancing 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. Avoidance is
usually a negative response, although you must do
it sometimes if it deemed necessary.

Example: You want to avoid the person who has hurt you badly
because it will remind you again of the past pain, he/she has
caused you.
Approaches in Coping with Stress

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

Example: You know that you have an upcoming test. So, for you to pass or
get a high grade from the test, you have to exert some efforts like
studying/reviewing.
Ways on how to cope
with stress to maintain
a healthy well-being
Physically
Simple Exercise
Like stretching,
proper breathing
exercise,
walking, jogging,
Zumba.
Eat nutritious
and Healthy Food

Vegetables, fruits,
eggs, and less
fatty foods, salty,
and sweet food,
etc.
Drink Lot of
water

(8-10) glasses of water

a day- drinking water
helps eliminate the
toxins in our body and
help our bodies to
relax and keep us
hydrated.
Take a bath
daily

Taking a bath
will help you feel
clean and
relaxed
Proper Hygiene

washing
hands,
brushing teeth
Take a Nap

whenever you
get tired of
doing any work
or activities
Sleep at least 8
hours

good sleep will

help you
regain your
strength
Find, Look
or Imagine
a relaxing
place or even
a picture
Do
Sports
like
badminton,
volleyball,
basketball
Emotionally
Listen to Music
(inspiring music
that would help
you feel better)
Do your favorite
hobbies like dancing,
playing musical
instruments, drawing,
singing, painting,
reading, blogging
Watch funny
videos /movies
that will make
you laugh
Play relaxing
games
Make a
journal/blog
Release your
emotions –share
them to friends,
siblings, parents,
teachers, and
counselors
Have a positive talk
to yourself like:
“never give up”,
“kaya ko to”, words
of encouragement
and self-
affirmations.
Learn to forgive-
to let go about
your ill-feeling
towards others
who have
offended you or
even to yourself
Accept mistakes
and learn from it
knowing that
nobody is
perfect
Support group-
people who can
be there for you
specially in
times of crisis
Talk to
professionals
like doctors or
counselors if
needed
Mentally and
Spiritually
Read
books/Novels
/Comics,
Inspirational
books, Bible
Think Positive- look
at the brighter side
in every situation.
(What lesson can I
learn? How can I
improve myself
from this situation?)
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.
Pray to God-
telling/pouring
out your
emotions/proble
ms to God.
Be thankful
instead of
grumbling
Know your Value
as a being
created in the
image of God
and loved by
God
Things to be avoided when you
are stressed
A.Tobacco/cigarette
B.Alcoholic beverage
C.Illegal drugs
D.Too much coffee and soft
drinks
E.Negative thoughts
Parts, Process
and Function
of the Brain
• Thalamus is connected to the cerebral cortex that sends, receives, and organize
information. Hypothalamus is located below the thalamus and above the brainstem which
links the nervous system with the endocrine system that regulates digestive process and is
also responsible for growth and development. Limbic System composes parts of cerebral
cortex and hypothalamus which regulates various types of emotions that affect blood
temperature and blood pressure facilitated by the hypothalamus.

THALAMUS

HYPOTHALAMUS
The Midbrain is located between the forebrain
and hindbrain It is responsible for motor
movements particularly the visual and auditory
processing
The Hindbrain is situated at the back of the head
which includes Cerebellum that receives
information from the sensory system and the
spinal cord to regulate balance, postures, and
coordinate movement.
• The brainstem connects the cerebrum and cerebellum
to the spinal cord. It composes nerve fibers that carry
signals to and from all parts of the body. Basically, its
functions are for safety and survival as it regulates
breathing, consciousness, heart rate, body
temperature, blood pressure, digestion, and wake and
sleep cycles.
• This is a partial view of how brain works for you.
Again, cerebrum and cortex have something to do with
your ability to think. The limbic system has something
to do with your feelings, while the brainstem has
something to do with your behaving safely to survive.
These are all important for personal development.
Ways to Improve
brain functions
Exercise- benefits your
brain health and cognition,
improves your memory
and even protects your
brain from degeneration.
Aerobic exercise is
particularly good for the
brain. Activities that keep
your blood pumping is
good for your heart and
great for your brain.
Meditate- taking
10-15 minutes of
meditation a day
could help to extend
your cognitive
longevity.
Sleep – enough sleep
is required to
consolidate memory
learning. If you do not
get enough sleep, you
will have a less healthy
brain.
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.
Sunlight- sunlight and
exercise can sometimes go
hand in hand. Getting too
little sunlight is not good
for your brain. Higher
levels of vitamin D in your
system allow you to
perform better and can
even slow down the aging
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.
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
Be creative - when
something is broken,
find creative repair
solutions using
common objects.
Classical music-
listening to calm
music can improve
to brain functions.
Drink coffee-
drinking coffee in
moderation
increases your brain
performance and
speed and will even
boost your
intelligence,
including your
reaction time and
reasoning.
Ways to Improve your Mental Focus
1. Assessment - begin by assessing just how strong your mental focus is at the present
moment before you start working.
2. Eliminate distractions- request to be left alone and set aside a specific time and place,
seek out a calm or quite place where you can work undisturbed. The library, a private room
in your house, or even a quiet coffee shop might all be good spots to try.
3. Limit focus- Part of improving your mental focus is all about making the most of the
resources you have available. Stop multitasking and instead give your full attention to one
thing at a time.
4. Live in the moment- It is hard to stay mentally focused when you are ruminating about the
past, worrying about the future, or tuned out of the present moment for some other reason.
It may take some time but work on learning to truly live in the moment. You cannot change
the past and the future has not happened yet, but what you do today can help you avoid
repeating past mistakes and pave a path for a more successful future.
5. Practice mindfulness- Practicing mindfulness can involve learning how to meditate, but it
can also be as simple as trying a quick and easy deep breathing exercise.
Ways to Improve your Mental Focus
1. Take a short break- Shift your attention to something unrelated to the task at
hand, even if it is only for a few moments. These short moments might mean that
you are able to keep your mental focus sharp and your performance high when
you really need it.
2. Build your mental focus- it is not something that will happen overnight. it
requires plenty of time and practice to strengthen concentration skills. By
building your mental focus, you will find that you are able to accomplish more
and concentrate on the things in life that truly bring you success, joy, and
satisfaction.
3. Brainstorm- A mind map is an easy way to brainstorm thoughts organically
without worrying about order and structure. It allows you to visually represent
the structure your ideas to help with analysis and recall.