11
11 SENIOR HIGH SCHOOL
Physical Education
and Health 2
Quarter 3 – Module 3a (Weeks 1-2)
Stress Management
NegOr_Q3_PEH11_Module3a_v2
What’s In
What is Stress?
“The word “stress” is a commonly used term in today’s vernacular, and most
people appear to have an intuitive sense of what it means. Stress is difficult to precisely
define as it is often used interchangeably with a variety of other terms, such as anxiety,
pressure, or strain (Broman-Fulks, 2015).
Stress refers to a collection of physiological,
emotional, behavioral, and cognitive reactions that
occur in response to environmental demands. As we
interact with the world around us, we must make
observations of environmental threats, challenges,
and demands and attempt to cope with any issues
that may come up. At times, environmental demands
are easily handled, such as when you have to press
a button on a key to unlock your car. However, at
other times, the demands of the environment can
seem unmanageable, such as when you have to take https://www.psychologytoday.com/ca/
three exams on the same day, and result in feelings blog/coaching-and-parenting-young-
of physical tension, negative thought patterns, and athletes/201407/are-youth-sports-too-
stressful
unpleasant emotional experiences (Sherrod,2019).
A “stressor” is any event or stimulus that causes stress. However, what
serves as a stressor for one person may not be the same for another. For example,
being asked to attend a social event may create stress for someone who perceives
that they lack the necessary social skills to fit in, whereas another person who feels
comfortable in social situations may not experience any stress. Stressors can take
many forms, ranging from the daily hassles of life to significant life changes (Sherrod,
2019).
Body Responses to Stress
When threatened by environmental dangers, changes, or demands, humans
experience a variety of physiological and psychological changes. Once a threat has
been recognized and appraised as dangerous, the individual evaluates available
coping resources. If the demands of the
situation are deemed to be greater than the
available coping resources, an “alarm” or “fight-
or-flight Response” is generated. During the
fight-or-flight response, the body prepares for
action, generally consisting of either
confrontation or avoidance of the threat. The
sympathetic nervous system is activated, and
hormones, including adrenaline and
noradrenaline, are released into the blood
stream. Heart and respiration rates accelerate,
and blood pressure increases, enabling the
https://believeperform.com/anxiety-in-sports-
performance/
body to quickly circulate oxygen-rich blood to
the brain and large muscles of the body. Blood
is redirected away from the extremities to the core, and digestive processes are
2 NegOr_Q3_PEH11_Module3a_v2
slowed. Muscles tend to become tense, eyes dilate, and hearing becomes more acute.
Sweat glands activate to cool the body, and the skin often becomes paler or flushed
(Sherrod, 2019).
https://quizlet.com/340717421/wellness-literacy-module-6-flash-cards/
If the person is able to successfully manage or avoid the stressor, the body
begins to return to homeostasis. However, chronic exposure to stress or recurrent
confrontations with stressful stimuli can have a negative consequences on the
individual.
PHYSICAL SIGNS EMOTIONAL SIGNS BEHAVIORAL PSYCHOLOGICAL
SIGNS SIGNS
• Muscle • Anger, Irritability • Loss of • Constantly
tension • Impatience appetite irritable with
• Headache • Nervousness • Overeating other people
• Pounding • Forgetfulness • Drug abuse • Feeling of
Heart • Inability to • Sleep problems being a failure
• Shortness of concentrate • Restlessness • Difficulty in
breath • Negative thinking • Hurrying and making
• Increase • Excessive talking too fast decision
sweating worrying • Criticizing • Loss of interest
• Dry mouth • Loss of interest others in other people
• Skin rash • Self-criticism • Reckless • Having a hard
• Grinding • Frequent crying behavior time to
teeth, nail • Fidgeting concentrate
biting
Task 1: List down five different stressful situations that caused you concern, anxiety
or distress and explain how you handled each situation. Write answers in your
notebook.
Stressful Situation How I handled it
1.
2.
3.
4.
5.
Task 2: Answer the following questions below. Write answers in your notebook.
1. From the situations listed in Task 1, what situation in your life were you most
stressed?
_____________________________________________________________
_____________________________________________________________
_____________________________________________________________
3 NegOr_Q3_PEH11_Module3a_v2
2. Based on your answer in no. 1, identify the signs of stress you have
experienced for each category:
a. Physical stress
______________________________________________________________
______________________________________________________________
b. Emotional stress
______________________________________________________________
______________________________________________________________
c. Behavioral stress
______________________________________________________________
______________________________________________________________
d. Psychosocial stress
______________________________________________________________
______________________________________________________________
3. What coping strategies did you do? Explain your answer.
______________________________________________________________
______________________________________________________________
______________________________________________________________
What’s New
Benefits and Costs of Stress
Although we generally think of
stress as something to avoid, stress is
a natural, adaptive response that
serves a protective function. At
moderate levels, stress helps alert us
to potential threats in the environment
and enables us to focus our attention
on resolving the threat (Sherrod,
2019). https://www.stress.org/the-good-stress-how-eustress-
helps-you-grow
Although some stress is
beneficial, prolonged, or intense stress can be associated with a variety of negative
physical and psychological outcomes. For example, moderate amounts of stress help
to focus our attention, while excessive stress leads to diminished attention,
concentration, decision-making, and short-
term memory. High stress can also lead to a
variety of emotional disturbances, including
irritability, depression, and anxiety disorders.
Indeed, many researchers consider stress a
core component of the cause of emotional
disorders. Chronic high stress is associated
with serious physical health concerns,
including cardiovascular disease,
https://www.abc.net.au/news/2013-01-11/cibulkova- hypertension, immunosuppression and more
shows-her-distress/4461900?nw=0
frequent illnesses, sexual dysfunction,
gastrointestinal disorders, and recurrent headaches.
4 NegOr_Q3_PEH11_Module3a_v2
It is important to recognize that exceptionally low levels of stress can have
negative consequences as well. For example, when arousal levels are too low, people
generally experience boredom, poorer cognitive and physical performance,
procrastination, and lack of attention to detail (Sherrod, 2019).
Stress Management
The goal of stress management is not to eliminate all stress. Rather, stress
management techniques are designed to keep stress levels within an optimal range.
Engaging in healthy lifestyle behaviors can help to reduce stress and maximize the
likelihood of living a long, healthy life. The following stress management techniques
have been consistently supported by empirical research:
➢ physical activity and exercise;
➢ healthy eating;
➢ adequate sleep;
➢ relaxation, mindfulness and meditation;
➢ laughter, self-expression and social support;
➢ cognitive restructuring
https://quizlet.com/340717421/wellness-literacy-module-6-flash-cards/
A Prescription for Stress Management
Try the following to maximize your ability to cope with stress:
1. Exercise Regularly
2. Eat a Healthy Diet
3. Sleep
4. Practice Relaxation
5. Express Yourself
6. Reframe
What I Have Learned
Complete the following:
________________ ______.
I have learned that ________________
_________________ _____.
I have realized that ________________
_________________ _______________.
I will apply _____________
5 NegOr_Q3_PEH11_Module3a_v2
