List down experiences from the previous
week that made you feel uncomfortable and
describe your coping technique
Places Uncomfortable / Demanding Situation Actions you made to feel
better
Home
School
Community
The body’s
response to the
discomfort it
experiences is called
stress.
STRESS
the body’s way of reacting to
an external stimulus such as a
discomfort.
It activates the sympathetic
nervous system, which brings
about a fight or flight
response wherein cortisol and
adrenaline is released into the
bloodstream.
Emotional
Nervousness, gets easily
upset, moody
Overwhelming feeling and
sometimes uncontrollable
experience in relaxing the mind
Low-self esteem, loneliness
and the feeling of being
worthless
Mental
Lack of focus
Disturb mind
setting
Physical
Weak and lesser strength,
easily gets cold and infection
Headache
Upset stomach, including
diarrhea and constipation
Loss of appetite
Aches, pains, tense muscles
Sleeplessness
Physical activity is defined as any
bodily movement that works your
skeletal muscles and physical
skills, that requires strength and
energy expenditure. This includes
any motion performed throughout
the day. Walking, running,
dancing, swimming, yoga, and
gardening are a few examples of
physical activity.
1. Aerobic - light to moderate-
intensity physical activity that
requires more oxygen than sedentary
behavior, and thus promotes
cardiovascular fitness and other
health benefits (e.g., weight bearing
exercises like jumping rope, cycling,
swimming, running playing football,
basketball, or volleyball).
2. Anaerobic - high-intensity
physical activity that is done in a
short duration of time requiring
high energy. Anaerobic activities
are strength-base activities in the
absence of oxygen (e.g., sprinting
during running, swimming, or
cycling) requires maximal
performance during the brief
period.
3. Lifestyle - physical
activities which have been a
part of our daily routine
(e.g., walking, climbing
stairs, sweeping or raking
the yard), which is usually
light to moderate in
intensity.
4. Physical activity play - an
intense play activity that
requires substantial energy
expenditure (e.g. playing tag,
jumping rope).
5. Play - simple and self-
reflected activities with
flexible rules for the purpose
of enjoyment
6.Sports - a physical activity
requiring skill and physical
prowess that is governed by
set of rules and regulations
that is often done in a
competition. There are two
categories of sports: individual
and team.
Mood Booster
Engaging in physical activity can
improve moods and make us feel
better, increasing self-confidence, thus
reducing stress. Exercise can also
improve our quality and ability to sleep,
resulting in a fully rested body which
can definitely have a positive impact on
our overall disposition and cognitive
function.
Endorphin Release
Participating in physical activity can
result in an increase in endorphin
levels. Endorphins are chemicals or
neurotransmitter hormones that are
secreted from the brain and nervous
system. It activates the body’s opiate
receptors thus it has analgesic
properties that can make you feel good.
It also gives a person the feeling of
achievement and being in control.
Mind Stimulator
Exercise can be a form of meditation.
While involved in an engrossing
physical activity, we may find that we
are concentrating strictly on the
physical work. We tend to forget the
problems and worries you have at
present. With this, our mind is
somehow freed and stimulated to work
and find solutions to our stress.
Reduction of Fight or Flight Response
Stress, either big or small, activates our flight or
fight response and in doing so, deluges our body
with different hormones including cortisol,
adrenaline, and noradrenaline. Over-secretion of
these hormones is brought about by stress, thus
must be controlled and returned to normal state.
Otherwise it could interfere with body functions
leading to adrenal fatigue. Physical activity or
movement metabolizes the hormones triggered by
stress, processing these chemicals and returning
them to normal levels. Once these hormones have
been metabolized, the level of homeostasis
improves, regulating the internal conditions of the
body, thus bringing in a state of balance and
stability. In this manner, we feel calm and ready to
gear up and face the world once again.
Activity 1: Be a stress manager!
Directions:
1. With your partner, interview 15 other
classmates and asks them their sources of
stress, and of what they do to cope with it.
2. Make graphs, tables, and charts to help
you interpret your data. Present your
findings in an oral report and give
recommendations for plans to manage
stress through physical activity.
3. Produce your own information sheet to
be given to your peers.
Activity 2: Checking what’s on your mind.
Directions: Complete the sentences
1. Participation in physical activity helps in
managing stress by
2. Why is the release of hormones and its
processes important to stress response?
3. Therefore, if I am in a stressful situation, I’ll find
time to _______________
_________________________________________________
__________
because
_________________________________________________
__
_________________________________________________
_________.
