Designing a Training Program

Stress Management for Faculty and Staff

In Southdale Integrated School

I. Rationale

Stress is a normal psychological and physical reaction to ever-increasing demands of life. Stress
management is a skill to learn and identify problems and implement solutions to successful stress
reduction. One cannot accomplish a goals and objectives in the organization if stress is the focus or
centerin doing the task. The word "stress" is generally used when we feel that everything seems to have
become too much - we are overloaded and wonder whether we really can cope with the pressures placed
upon us.

It has been a problem that employees are having trouble in coping up stress that causes a problem towards
the organization and to the co-employees. Southdales employees are working 5 times a week who takes
all the demands of the local areas. In addition to work, we have found out that the main cause of stress is
their family problems where they sometimes bring their personal family problems and share it to their co-
workers that eventually inhibit them to work inefficiently, the job causes stress because of some
employees are handling two responsibilities or job title. And as a result, the members of the local
government unit are not able to manage stress and cannot work efficiently.

Thus, the group decided that a training design on stress management would be of great help to
maintain good relationship and progress.This training design would try to enhance, improve and
strengthen their work under pressure.

The facilitators will be more than willing to have an SLE on stress management, aiming to help
build a good relationship and peaceful mind in order to have a productive organization and have a quality
of work life.

II. Program Title

“Fight and Flight”

SLE on Stress Management

There are always stressors in our life that we need to fight that we think it satisfies our mood until to the
point that we flight and letting it go, to relieve ourselves from being stress, it just how we handle and
response stress.

When faced with a challenge or a threat, your body activates resources to protect you - to either get away
as fast as you can, or fight

III. Program Description

The program is a developmental training that deals with stress in the work place where the
purpose of achieving is to experience the stress in relation to the progress of the organization and
releasing the stress. An SLE activity will be given to 26employees in Southdale Integrated School. The
implementation will be on April 18, 2018 at Dumaguete City. Aside from the SLE activity, there will
also be lecturette about stress management.
IV. PARTICIPANTS

The participants in this activity are the faculty and staff in Southdale Integrated School.

V. Program Objective

At the end of the activity, it is aimed that the participants will be able to:

Cognitive:

 To know a broader knowledge about stress and its importance

 To identify the stress and the stressors in life.

Affective:

 Have the courage to face their stressors and can manage them properly.
 To build a good and less stressful environment in the work place.

Psychomotor:

 To instil and apply every now and then what they have learned about coping stress.
 To apply the knowledge that they’ve got from the activities in the workplace.

VI. Program Content

TIME DURATION ACTIVITY FACILITATOR

1:00 pm -1:30 pm 30 mins. Call Time/Registration
1:30 pm -1:45 pm 15 mins Opening Prayer/ Flag Ceremony

“Video Presentation”

1:45 pm -1:55 pm 10 mins. Introduction/ Objectives

1:55 pm - 2:05 pm 15 mins. Energizer

“Progressive Muscle
Relaxation Technique”

2:05 pm-2:35 pm 30 mins. Lecturette

Lecture1: “What is Stress?”

Lecture 2: “Kinds of Stress”
Lecture 3: “What causes Stress”

2:35 pm -3:35 pm 30 minutes. SLE Proper

“Fight and Flight”

- The Crossword Puzzle
-Helium Balloon
3:35 pm -3:55 pm 20 mins.
Processing/ Synthesis

3:55 pm -4:10 pm 15 mins. SNACKS

4:10 pm -4:17 pm 7 mins.
Giving of certificates

4:17 pm -4:27 pm 10 mins.

Evaluation

4:27 pm -4:30 pm 3 mins.

 Closing Prayer

4:30pm – 5:00 pm 30 mins. Clean Up

LECTURETTE

Lecture 1: What is Stress?

Stressa reaction to a stimulus that disturbs our physical or mental equilibrium.

Lecture 2: Kinds of stress

Acute Stress - the most widely experienced one, since it typically is caused by the daily demands and
pressures encountered by each one of us. It is what actually brings about excitement, joy and thrill in our
lives. It occurs only at a very short period of time.

 Emotional distress — some combination of anger or irritability, anxiety and depression, the three
stress emotions.
 Muscular problems including tension headache, back pain, jaw pain and the muscular tensions
that lead to pulled muscles and tendon and ligament problems.
 Stomach, gut and bowel problems such as heartburn, acid stomach, flatulence, diarrhea,
constipation and irritable bowel syndrome.
 Transient overarousal leads to elevation in blood pressure, rapid heartbeat, sweaty palms, heart
palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath and chest pain.

Acute stress can crop up in anyone's life, and it is highly treatable and manageable.

Episodic Stress

Acute stress that is suffered too frequently is called episodic stress. Seen in people who make self-
inflicted, unrealistic or unreasonable demands which get all clamoured up and bring too much stress in
their attempt to accomplish these goals.

- observed in people with “Type A” personality.

- competitive, aggressive, demanding and sometimes tense and hostile.

Chronic Stress

Chronic stress is the total opposite of acute stress; it’s not exciting and thrilling, but dangerous and
unhealthy. Chronic stress tears the life of a person apart his mind, body or spirit.

-long-term exposure to stressors, such as unhappy marriage, traumatic experiences, unwanted career or
job, stress of poverty, chronic illnesses, relationship conflicts, political problems, and dysfunctional
families.

These stressful situations seem to be unending, and the accumulated stress that results from exposure to
them can be life-threatening, and can even lead a person to resort to violence, suicide and self-harm.

Serious illnesses like stroke, heart attack, cancer, and psychological problems such as clinical depression
and post-traumatic disorder can originate from chronic stress.

Lecture 3: What causes stress?

Personal problems

Health- chronic illness such as heart disease, diabetes, or arthritis

 Emotional problems- anger you can't express, depression,grief, guilt, or low self-esteem

Relationships- problems with relationshipor feeling a lack of friendships or support in your life

Major life changes- death of a parent or spouse, losing your job, getting married.

Stress in your family- having a family member who is under stress, or being a caregiver to a family
member who is elderly or who has health problems

Conflicts with your beliefs and values- you may value family life, but you may not be able to spend as
much time with your family as you want.

Social and job issues

Surroundings- Overcrowding, crime, pollution, or noise is a problem can create chronic stress.

Social situation- No enough money to cover your expenses, feeling lonely, or facing discrimination
based on your race, gender, age, or sexual orientation can add stress to your life.

Job- Unhappy with your work or finding your job too demanding can lead to chronic stress.

Unemployment- Losing your job or not being able to find work.

Common effects of stress ...

... On your body ... On your mood ... On your behaviour

 Headache  Anxiety  Overeating or undereating

 Muscle tension or
pain
 Chest pain
 Fatigue
 Change in sex drive
 Stomach upset
 Sleep problems
 Restlessness  Angry outbursts
 Lack of motivation  Drug or alcohol abuse
or focus  Tobacco use
 Irritability or anger  Social withdrawal
 Sadness or
depression

Mini Activity:

Materials:

 Tag

Lecture 4: Ways in coping up stress

ENERGIZER:
Progressive Muscle Relaxation Technique

No materials is needed

During this exercise, you will be working with almost all the major muscle groups in your body. To make
it easier to remember, start with your feet and systematically move up (or if you prefer, you can do it in
the reverse order, from your forehead down to your feet).

1. Raise your eyebrows and wrinkle your forehead. Try to touch your hairlinewith your eyebrows.
Hold for 5 sec and relax.

2. Make a frown. Hold for 5 seconds and relax.

3. Close your eyes as tightly as you can. Draw the corners of your mouth back with your lips closed. Hold
for 5 sec and relax.

4. Open your eyes and your mouth as wide as you can. Hold for 5 sec and relax. Feel the warmth and
calmness in your face.

5. Stretch your arms out in front of you. Close your fist tightly. Hold for 5 sec and relax. Feel the warmth
and calmness in your hands.

6. Stretch your arms out to the side. Pretend you are pushing against aninvisible wall with your hands.
Hold for 5 sec and relax.

7. Bend your elbows and make a muscle in your upper arm. Hold for 5 sec and relax. Feel the tension
leave your arms.

8. Lift your shoulders. Try to make your shoulders touch your ears. Hold for 5 sec and relax.

9. Arch your back away from the back of your chair (or off the floor). Hold for 5 sec and relax

Structured Learning Experience

The facilitators chose this game because it doesn’t require much space and it is convenient to our
participants. This will allow the participants to experience the stressors and to release the stress in their
inner self.

Time: 30 minutes

Objective of the game:

 The employees can handle and experience stress and pressure.

 To be able to identify the stressors and be able to release it.

First Activity: Crossword puzzle

Materials:

 Crossword puzzle board

 Cut out letters
 Strip of papers for the questions
 Red box for the cut out letters
 Blue box for the strip paper questions
 Timer
 Table

Preparation:

1. A crossword puzzle board will be placed in a table.

 2. In the right side of the puzzle board the red box will be placed and the blue box at the left side.

Red Box:

A (7), C (4), D (2), E (10), F (2), G(1), H (4), I (7), L(4), M (1),N (6), O (4), P (2), R (6), S (11), T (5), U
(1), X (1), Y (1),

Blue Box:

Questions:

Vertically

1. Is a state of complete physical, mental and social well-being and not merely the absence of
disease or infirmity. – Health
2. A continuous pain in the head. – Headache
3. Persons who has committed a crime. – Criminals
4. A reaction to a stimulus that disturbs our physical or mental equilibrium.– Stress
5. The way in which two or more concepts, objects, or people are connected, or the state of being
connected. – Relationship
6. Tears the life of a person apart his mind, body or spirit. – Chronic Stress
7. Extreme tiredness, typically resulting from mental or physical exertion or illness. – Fatigue

Horizontally

1. A feeling of worry, nervousness, or unease, typically about an imminent event or something with
an uncertain outcome. – Anxiety
2. A state of feeling sad: a serious medical condition in which a person feels very sad, hopeless and
unimportant and often is unable to live in a normal way.- Depression
3. A serious disagreement or argument, typically a protracted on

Instructions:

1. The participants will be divided into 5 groups.

2. One facilitator will be assigned in each group as the time keeper.
3. The tables have a designated number that correspond the group.
4. To start the game, the groups will be given 10 minutes to finish the crossword puzzle.
5. The participants will pick a question in the blue box and find the letters in the red box that
correspond the answer to the question.
6. The answer will be placed in the crossword puzzle board.

Next Activity: Helium Balloon

Materials:

 Helium Balloon
 Sticky notes
 Double sided tape
 Pen

Preparation:

The helium balloons were already placed at the sides of the venue as part of the design.

Instructions:

1. The participants will be given a 2 different color of sticky notes.

2. Each participant will write the stressors in their life in the yellow sticky notes and the green sticky
notes will be their stress relievers.
 3. The facilitators will give one helium balloons to the participants and stick the notes to the
balloons.
4. After, each participants are done they will find a place near the venue where they can release their
balloon.

PROCESSING:

1. What was your strategy in each challenge?

2. Were you able to identify the stressors in the game?
3. Does the activity helped you improve and discovered ways in coping up with stress?
4. What have you learned from the activity?
5. Was the activity applicable and relevant to everyone?

Future Benefits:

1. Through the activity, it helps the Faculty and Staff to identify the biggest cause of their stress and
their stress relievers.
2. The employees can already manage stress and can work in their office with peaceful mind.
3. It can help build harmonious relationship with others and communicate others with stress free
environment.

Future Problems:

1. Inactive performance and lack of cooperation to the activity

2. The venue may not be suited to the activity
3. Accidents to both participants and the facilitator

Prepared by:

Cheska Pink V. Temones