This is the Senior High School Personal Development self-learning module for Quarter 1, Module 16 (Lesson 16), “Demonstrate and Create Ways to Manage Various Emotions.” It was developed by DepEd Region IV-A CALABARZON (First Edition, 2021) for home-based learning through the Alternative Delivery Mode. It helps learners recognize difficult emotions, see how emotions affect physical health, and practice healthy ways to handle the feelings that come with everyday challenges.
What learners will learn
The module focuses on emotional expressions. After going through it, learners are expected to:
- demonstrate and create ways to manage various emotions; and
- manage how to handle different emotions.
Why emotions matter
The lesson opens by explaining that life without emotions is hard to imagine. Pleasant feelings, such as the fun of a night out with friends, matter. So do negative ones, such as sadness when a loved one dies, anger when we are violated, or fear in a frightening or unknown situation. In the module’s words, emotions “color life experiences and give meaning and flavor” to them.
The module describes emotion as an affective state of consciousness in which feelings such as joy, grief, fear, or hate are experienced. Emotions give events meaning, help us keep relationships with other people, and help hold human groups together.
Three steps in handling emotions
The module adapts these steps from the “Dealing With Difficult Emotions” article on TeensHealth (kidshealth.org).
- Identify the emotion. Notice your feelings and body sensations, such as a hot face or tense muscles. The module gives the example of feeling jealous when your best friend spends more time with other peers. It adds three reminders:
- Don’t hide how you feel from yourself. Naming the feeling keeps you from exploding without thinking.
- Don’t blame. Your feelings come from inside you and help you make sense of what is happening.
- Accept all your emotions as natural and understandable, without judging yourself.
- Take action. Choose the best way to express the emotion. You can gently confront the person involved, talk to a friend you can rely on, or work off the feeling by running or exercising. The module’s example: fear of bullies may be a sign to talk to a school counselor.
- Get help with difficult emotions. If sadness or worry lasts more than a couple of weeks, or you feel so upset you might hurt yourself or others, talk to the school guidance counselor, your parents, a trusted adult friend, or a therapist.
Tips to help manage your emotions
The module lists nine tips:
- Use your emotions and body responses to spot stress. A racing pulse, dry mouth, aching stomach, or tight muscles can be warning signs.
- Write down your thoughts and feelings. A daily notebook can help you see patterns in your ups and downs.
- Control the parts of the stress that you can. Look for the “gray areas” you can influence, and prepare your response ahead of time.
- Don’t make mountains out of molehills. Think about the causes of a situation before panicking over minor issues.
- Redefine the problem. Your attitude toward stress can affect your health more than the stress itself.
- Develop behaviors that distract you from stress, such as a walk in nature or gardening.
- Reach out to a friend or family member. Social relationships are good for your health.
- Exercise regularly. Exercise releases feel-good chemicals called endorphins.
- Meditate and relax. Meditation and deliberate deep breathing help lower stress.
The module ends this part by noting that there is no single way to instantly manage emotions. Using a variety of tools helps you calm your mind.
Activities in the module
- What’s In: Feeling Good. List three events and three people that made you feel good, and your reactions.
- What’s New: Picture Analysis. Identify the emotions in three scenes (a fight, being scolded by parents, feeling stressed out) and how you would react.
- What’s More: Word Pictures Ice Breaker. Name your present emotion (for example, frantic), express it using drawn strokes, then explain your work.
- What I Have Learned: Commitment Form. Complete “In this module, I realized…” and “As a result, I will…”
- What I Can Do. Using the module’s table of positive emotions (such as love, hope, and respect) and negative emotions (such as sadness, anxiety, and stress), list five of each and how you manage them. The example given is stress in studies, managed by managing your time.
- Additional Activity: Remember It Right. Write about a special gift from a loved one you have lost, and what you felt and realized.
How to use this module
- Learners: Start with the 15-item pretest (What I Know) to check what you already know. Then work through each part in order and finish with the 15-item Assessment. Write all answers on a separate sheet of paper, and do not mark the module.
- Parents and facilitators: The module is designed for home-based learning. Help your child follow the instructions, and use the answer key honestly to check the tests.
- Teachers: The answer key covers both the pretest and the Assessment. The written activities, such as the commitment form and the emotions grid, are open-ended and can be checked for reflection.
Frequently asked questions
What grade and quarter is this Personal Development module for?
It is a Senior High School Personal Development module for Quarter 1. It is Module 16, which covers Lesson 16.
Does the module have an answer key?
Yes. The answer key covers both the 15-item pretest (What I Know) and the 15-item Assessment.
What are the steps in handling emotions in this module?
There are three steps: identify the emotion, take action by choosing a healthy way to express it, and get help from a counselor, parent, trusted adult, or therapist when difficult emotions last or feel overwhelming.
When should a learner seek extra help with emotions?
The module advises getting help if feelings of sadness or worry last more than a couple of weeks, or if you feel so upset that you might hurt yourself or others.
Who developed this module?
It was developed by DepEd Region IV-A CALABARZON as a First Edition, 2021 Alternative Delivery Mode module. The writer is Jessica V. Durante.
Full text of the module
The text below is a transcription of the PDF above, as printed.
Senior High School
Personal Development Quarter 1 – Module: 16 Demonstrate and Create Ways to Manage Various Emotions
[illustration: group of students studying under a tree, a teacher at a desk with a student, a girl and boy with a globe, and a boy reading by a lamp]
CO_Q1_Personal Development SHS Module 16
Personal Development Alternative Delivery Mode Quarter 1 – Module 16: Demonstrate and Create Ways to Manage Various Emotions First Edition, 2021
Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Government of the Philippines. However, prior approval of the government agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such agency or office may, among other things, impose as a condition the payment of royalties.
Borrowed materials (i.e., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this module are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them.
Published by the Department of Education Secretary: Leonor Magtolis Briones Undersecretary: Diosdado M. San Antonio
Development Team of the Module
Writer: Jessica V. Durante
Editors: Georgina Jepa
Reviewers: Sherelyn N. Mijares, Jonathan L. Cañales, Shenn Ann G. Ariola, Shiela F. Adia, Bernadette B. Patag
Illustrator: Gilbert R. Esguerra
Layout Artist: Diana F. delos Santos, Crizalyn D. Billones
Management Team: Francis Cesar B. Bringas, Job S. Zape Jr., Ramonito Elumbaring, Reicon C. Condes, Elaine T. Balaogan, Fe M. Ong-ongowan, Christopher R. Diaz, Juan R. Araojo Jr., Cristina C. Salazar, Priscilla V. Salo, Bernadette B. Patag, Rosanito S. Paras, Rochene I. Garcia
Printed in the Philippines by ________________________
Department of Education – Region IV-A CALABARZON
Office Address: Gate 2 Karangalan Village, Barangay San Isidro Cainta, Rizal Telefax: 02-8682-5773/8684-4914/8647-7487 E-mail Address: lrmd.calabarzon@deped.gov.ph
Personal Development Quarter 1 – Module: 16 Demonstrate and Create Ways to Manage Various Emotions
Senior High School
Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our dear learners, can continue your studies and learn while at home. Activities, questions, directions, exercises, and discussions are carefully stated for you to understand each lesson.
Each SLM is composed of different parts. Each part shall guide you step-by-step as you discover and understand the lesson prepared for you.
Pre-tests are provided to measure your prior knowledge on lessons in each SLM. This will tell you if you need to proceed on completing this module or if you need to ask your facilitator or your teacher’s assistance for better understanding of the lesson. At the end of each module, you need to answer the post-test to self-check your learning. Answer keys are provided for each activity and test. We trust that you will be honest in using these.
In addition to the material in the main text, Notes to the Teacher are also provided to our facilitators and parents for strategies and reminders on how they can best help you on your home-based learning.
Please use this module with care. Do not put unnecessary marks on any part of this SLM. Use a separate sheet of paper in answering the exercises and tests. And read the instructions carefully before performing each task.
If you have any questions in using this SLM or any difficulty in answering the tasks in this module, do not hesitate to consult your teacher or facilitator.
Thank you.
What I Need to Know
[illustration: hand pressing a button icon]
This module is designed to deal with the different emotions of the learner. It explores how to deal with difficult emotions, where emotions can have a significant impact on physical health, and how to deal effectively with feelings to face life’s daily challenges.
The versatility of this program allows it to be used in several different learning circumstances. The terminologies used understand the diverse vocabulary of learners. The lessons are organized in order to follow the standard sequence of the course. But the order in which you read them can be changed to match the textbook that you are now using.
The Content of this lesson deals with Emotional Expressions.
After going through this module, you are expected to:
- demonstrate and create ways to manage various emotions; and
- manage how to handle different emotions.
What I Know
[illustration: hand holding a pencil icon]
Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
It colors life experiences and give meaning to all these experiences.
A. Affection
B. Emotion
C. Feeling
D. LoveIt is a Greek word which refers to have a good spirit
A. Eudaima
B. Eudaimonia
C. Eudaim
D. EudaimonismIt is something that refers to feeling or expression of great sadness.
A. Anger
B. Anxiety
C. Fear
D. Grief
CO_Q1_Personal Development SHS Module 16
Which of the following defines “mad”?
A. Stress
B. Emotion
C. Depression
D. Mentally disturbedWhich of the following statement is a direct assault on your self-esteem?
A. “I am not worth it.”
B. “I failed.”
C. “I am good.”
D. “I am mentally disturbed.”Which does not refer to negative emotion?
A. Boredom
B. Inferiority
C. Sadness
D. SolidarityWhich of the following defines “stress”?
A. Disorganized
B. Oriented
C. Pressure
D. RelaxedWhich of the following defines “feelings”?
A. Clever
B. Love
C. Pressure
D. PatienceWhich of the following statement shows sign of stress?
A. Irritable
B. Happy
C. Excited
D. LonelyWhich of the following statement is one way of coping emotions?
A. Avoiding others
B. Not blaming oneself
C. Refusing advice
D. Seeking attentionWhich of the following statement shows how to cope difficult emotions?
A. Ignore bodily responses
B. Ignore the problem
C. Stay home
D. Control emotions
CO_Q1_Personal Development SHS Module 16
Which of the following statement is one way of identifying the emotions?
A. Be aware of your feeling
B. Blame yourself
C. Hide your feeling
D. Ignore your feelingThe following people will help resolve your problem in dealing with difficult emotions EXCEPT:
A. Guidance Counselor
B. Parents
C. Therapist
D. Untrusted friendWhich of the following emotions is triggered by grief?
A. Exhausted
B. Inferiority
C. Jealousy
D. SadnessIt is unpleasantly strong emotion triggered by danger.
A. Anger
B. Fear
C. Disgust
D. Surprise
CO_Q1_Personal Development SHS Module 16
Lesson 16: Demonstrate and Create Ways to Manage Various Emotions
Emotions play a crucial role in our lives.
Life without emotions is impossible to imagine. We treasure our feelings — the pleasure of a ball game, the pleasure of a loved one’s touch, or the fun of a night out with friends. Even negative emotions are important, such as sadness when a loved one dies; anger, when we are violated; fear that overcomes us in a frightful or unknown situation; or guilt or shame towards others when our dark secrets get publicized. Emotions color life experiences and give meaning and flavor to all these experiences.
In fact, emotions have played many important roles in people’s lives and have been the subject of scientific research on psychology for more than a century (Cannon, 1927; Darwin, 1872; James, 1890). This module explores why we have emotions and why they are important to us. We will discover that emotions remind us who we are, what our relationships with others, and how to behave in social interactions.
What’s In
[illustration: two hands joining puzzle pieces]
ACTIVITY: FEELING GOOD
- List at least three events that made you feel good. In the right column, state your reaction.
| Event | Reaction |
|---|---|
| Example: Awarded with honors | I was glad after receiving the award |
| 1. | |
| 2. | |
| 3. |
CO_Q1_Personal Development SHS Module 16
- List at least three people that made you feel good. In the second column, write the instances or things they did that gave you such feeling. In the third column, write your reaction.
| People | Situation | Reaction |
|---|---|---|
| Example: Friend | She encouraged me when I was sad and feeling hopeless | Thankful |
| 1. | ||
| 2. | ||
| 3. |
What’s New
ACTIVITY: PICTURE ANALYSIS
- Identify the emotions in these scenarios.
A. [illustration: two women in a physical fight, one grabbing the other’s hair] Engaging in a fight
B. [illustration: a young woman seated apart from two adults who appear to be scolding her] Getting scolded by parents
C. [illustration: a woman with both hands on her head, face scrunched in a grimace] Feeling stressed out
- How would you react if you were in these situations?
- Write your answers on a sheet of paper for the images A, B, and C.
What is It
HOW TO MANAGE EMOTIONS?
Emotion, as opposed to cognitive and self-imposed states of consciousness, is an affective state of consciousness in which joy, grief, fear, hate, or other emotions are experienced. Emotions provide significance to events; without them, they would simply be facts. Emotions assist you in maintaining interpersonal interactions. Emotions are also essential in the social functioning that keeps human groups together.
All in all, we can see that emotions are a critical part of our psychological structure; that they have value and individual purpose in our life, to our relationships with other and to our societies as a whole.
STEPS IN HANDLING EMOTIONS
The following are suggestions in Dealing with Difficult Emotions from the Teens Health posted in kidshealth.org in 2017.
1. Identify the Emotion
You should learn to notice and identify your feelings and your body sensation like when your face gets hot or your muscles tense. Be aware of how you feel. When you feel negative emotion, like anger, try to understand what you’re feeling. A good example for this would be when you get jealous because your best friend is hanging out more often with other peers than with you.
Don’t hide how you feel from yourself.
It is expected that you will not announce your feelings to other people but do not suppress your feelings entirely. When you name and understand the negative feeling, you will never explode without thinking. Awareness of the feeling will help you think clearly on the actions that you will do next.
Don’t blame.
Being able to recognize and explain your emotions isn’t the same as blaming someone or something for the way you feel. How you feel when these things happen comes from inside you. Your feelings are there for a reason — to help you make sense of what’s going on.
Accept all your emotions as natural and understandable.
Don’t judge yourself for the emotions you feel. Acknowledging how you feel can help you move on.
2. Take Action
Think about the best way to express your emotion. You may gently confront the person whom you have negative feelings. You can share why you had those bad feelings to a friend you can rely on, or work off the feeling by going for a run, jogging, or exercise. Once you’ve processed what you’re feeling, you can decide if you need to express your emotion
For example:
“My fear of being around those bullies is a sign that they have gone too far. Perhaps I should talk about what’s going on with a school counselor.”
Learn how to change your mood. You must learn how to see the positive in mood. Exercise also can release stress buildup and help you from staying stuck on negative feelings.
3. Get Help with Difficult Emotions
If you find yourself stuck in feelings of sadness or worry for more than a couple of weeks, or if you feel so upset that you think you might hurt yourself or other people, you may need extra help.
Talk to the school guidance counselor, your parents, trusted adult friend, or therapist. Counselors and therapists are trained to teach people how to break out of negative emotions. They can provide lots of tips and ideas that will help you feel better.
TIPS TO HELP MANAGE YOUR EMOTIONS
Emotions can have a significant influence on physical health, and it is vital to cope effectively with the emotions that follow the ups and downs of daily life.
1. Use your emotions and bodily responses to recognize when you are under stress.
A racing pulse, dry mouth, aching stomach, tight muscles, or muscle pain may all indicate that something inappropriate or out of place in your emotional world.
2. Write down your thoughts and feelings about what is stressing you.
Keep track of your feelings daily. You might be able to spot patterns of emotional ups and downs by writing down what you are feeling. It is also crucial to put down your feelings’ accompanying thoughts. You could, for example, keep a notebook in which you can jot down whatever you are thinking about during the day.
3. Control whatever aspect of the stress that you can.
Every day, life provides you with a variety of scenarios, and you should not define them in terms of those you can control against those you cannot. Look for the gray areas, which are the elements that you have control over. When you know what will going to happen in a situation, you must ready your emotional solution to handle with it.
4. Don’t make mountains out of molehills.
When faced with a challenging scenario, it is essential to consider the causes of the situation before panicking. If you want to live a stress-free life, never get worked up over minor issues. An example of this is when a person becomes overly concerned over a little issue.
5. Redefine the Problem.
Your attitude to stress can affect your health more than the stress itself can. If the problem is out of your control, recognize that and redefine the problem to determine which parts you can avoid or handle.
6. Develop behaviors that distract you from stress.
Anything you do that distracts you from your stress for a while is good. For example, you could get out in nature and take a walk, work in the garden or perhaps learn to fly fish.
7. Reach out to a friend or a family member.
Social relationships are good for your health, and reaching out to someone about your stress can improve your outlook. If you are lacking social networks, you may find it easiest to meet others during a shared activity
8. Exercise Regularly.
Regular exercise is beneficial to both your physical and mental wellbeing. Exercise boosts the release of feel-good chemicals known as “endorphins” in the brain. During prolonged, strenuous activity, the pituitary gland in the brain releases endorphins. Endorphins, which are thought to be released in reaction to painful or stressful stimuli, reduce the pain associated with exercise, allowing you to exercise longer and harder.
9. Meditate and Relax.
The lowering of stress is one of the most important health advantages of meditation. The limbic system can be deactivated by meditation, deliberate deep breathing, or stress or anxieties. Emotion, behavior, motivation, long-term memory, and olfaction are all influenced by the limbic system.
There is no single way to instantly reduce stress or manage your emotions. By using a variety of tools and methods, you will be able to calm your mind and regain your emotional health.
What’s More
In our previous module, you have learned what positive and negative emotions are. In this activity, you will learn to express your strong personal emotion.
ACTIVITY: WORD PICTURES ICE BREAKER
- Identify your present emotional condition or state. Example, frantic
- Express the emotion using different strokes.
Example:
[illustration: tangled, scribbled black lines filling a square, with the word “frantic” handwritten at the bottom right]
Explain your work and write it on a separate sheet of paper.
What is the end effect of the activity?
What have you felt after positively expressing your emotions?
Would you recommend the activity to others?
What I Have Learned
Activity : Commitment Form
Complete the statement below
In this module, I realized _____
_____.
As a result, I will _____
_____.
What I Can Do
These are negative and positive emotions that anyone can feel. Some of these examples are given below:
| POSITIVE | NEGATIVE |
|---|---|
| Love Affection Hope Acceptance Appreciation Kindness Relief Integrity Humility Harmony Honesty Motivation Solidarity Satisfaction Understanding Respect Peace Confidence Dignity Energy | Sadness Boredom Abuse Bitterness Anxiety Revenge Shame Humiliation Betrayal Harassment Fear Failure Misery Bullying Stress Envy Confusion Inferiority Irritation |
Activity : Fill in the grid below.
Think of your five positive and five negative emotional feelings. Tell us about how you manage these feelings.
| POSITIVE/NEGATIVE EMOTIONS | WAYS TO MANAGE EMOTIONS |
|---|---|
| e.g. stress in studies | Manage your time |
Assessment
Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.
It plays a crucial role in our lives as they have essential roles.
A. Affection
B. Emotion
C. Feeling
D. LoveIt is a Greek word which refers to having a good spirit
A. Eudaima
B. Eudaimonia
C. Eudaim
D. EudaimonismIt is an unpleasant emotion caused by the belief that someone or something is dangerous.
A. Anger
B. Anxiety
C. Fear
D. GriefWhich of the following defines “humility” ?
A. Esteem
B. Humble
C. Hope
D. IntegrityWhich of the following statement is a direct assault on your self-esteem?
A. “I am not worth it.”
B. “I failed.”
C. “I am good.”
D. “I am mentally disturbed.”Which does not refer to negative emotion?
A. Boredom
B. Inferiority
C. Sadness
D. SolidarityWhich of the following defines “stress”?
A. Disorganized
B. Oriented
C. Pressure
D. RelaxWhich of the following defines “feelings”?
A. Clever
B. Love
C. Pressure
D. PatienceWhich of the following statement shows sign of stress?
A. Excited
B. Happy
C. Irritable
D. LonelyWhich of the following statement is one way of coping emotions?
A. Avoiding others.
B. Not blaming oneself.
C. Refusing advice
D. Seeking attentionWhich of the following statement shows how to cope difficult emotions?
A. Ignore bodily responses
B. Ignore the problem
C. Stay home
D. Control emotionsWhich of the following statement is one way of identifying the emotions?
- A. Be aware of your feeling
- B. Blame yourself
- C. Hide your feeling
- D. Ignore your feeling
- The following people will help resolve your problem in dealing with difficult emotions EXCEPT_____.
- A. Guidance Counselor
- B. Parents
- C. Therapist
- D. Untrusted friend
- Which of the following emotions is triggered by grief?
- A. Exhausted
- B. Inferiority
- C. Jealousy
- D. Sadness
- It is unpleasantly strong emotion triggered by danger.
- A. Anger
- B. Fear
- C. Disgust
- D. Surprise
Additional Activities
Activity : Remember it Right
- Write down a special gift that was given to you by a loved one that you have lost.
- Write what you have felt and realized.
Answer Key
What I Know and Assessment
[transcriber’s note: the answers were printed in two rotated boxes, one labeled “What I Know” and one labeled “Assessment”; they are reproduced below as a table in the same order]
| No. | What I Know | Assessment |
|---|---|---|
| 1. | B | B |
| 2. | B | B |
| 3. | D | C |
| 4. | D | B |
| 5. | A | A |
| 6. | D | D |
| 7. | C | C |
| 8. | B | B |
| 9. | A | C |
| 10. | B | B |
| 11. | D | D |
| 12. | A | A |
| 13. | D | D |
| 14. | D | D |
| 15. | B | B |
References:
Spielman et.al, Psychology: Ways to Enhance Memory. Open Educational Resources. Accessed May 22, 2020 https:// www.oercommons. org/ courseware /lesson /15339/overview
Hyisung Hwang et.al, Functions of Emotions. Open Educational Resources: Accessed May 25, 2020 https://www.oercommons.org/courses/functions-of-emotions
Rosenthal, Norman Tips to Help Manage Emotions. 2011: accessed on May 26, 2020 https://www.normanrosenthal.com/blog/2011/08/tips-help-manage-stress-emotions/
Lyness, D’Arcy Dealing With Difficult Emotions accessed on May 28, 2020 https://kidshealth.org/en/teens/stressful-feelings.
For inquiries or feedback, please write or call:
Department of Education – Bureau of Learning Resources (DepEd-BLR)
Ground Floor, Bonifacio Bldg., DepEd Complex Meralco Avenue, Pasig City, Philippines 1600
Telefax: (632) 8634-1072; 8634-1054; 8631-4985
Email Address: blr.lrqad@deped.gov.ph * blr.lrpd@deped.gov.ph
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