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NAME: __________________________________________ GRADE & SECTION: _______________

2020 Supplemental SEES Modules 1 - 4

Module I on PFA: Validating and Normalizing Feelings
By the end of the session, you should be able to;
• Identify feelings/reactions related to the pandemic/any form of disaster
• Accept that all feelings and reactions are normal and valid.

Introduction
How are you feeling today? You are now on page 1 of a set of pages that will contain modules to help you
talk about your experiences during the months of lockdown due to the pandemic or maybe due to another
disaster. I am sure you are eager to participate because there are many things to talk about. There will be a
total of 4 modules for you to answer in order to complete this task.

You will be doing a lot of activities, and you will also learn from the readings and infographics provided in
this booklet. The aim of these activities is to help you feel better as you are provided with ways to react to
all the disruptions caused by the pandemic or the disaster. After you are done answering all the 4 modules,
you will need to submit these back to me so that I can give you feedback on your answers. Let’s begin.

Look at the lines below. You are going to write a letter.

Pause and Think. Then write, My Dear Friend.
Using the lines on the next page, write to a friend about the following:

During the months of lockdown, what were the 5 routines or reactions you did at home? An example
would be; “I slept most of the time.” Or, “I watch television/GMA7/AbsCbn.” Others may say,” Nothing. I
help in the household chores.” Number them from 1-5, and write them down on the front part of your
letter.

On the back page of your letter, write to your friend about your feelings towards your reactions or
routines. An example of feeling would be; “I felt bored.” Or, “I felt afraid.” Others may say, “I experienced
anxiety.” You can repeat your feelings, but, you may not repeat the routines or reactions. You can explain
why you felt that way or why you reacted that way. You do not need to write a long letter. A short one will
do.
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Once you are finished writing, I would like you to read the information entitled COMMON REACTIONS OF
STUDENTS TO STRESSFUL EVENTS. Compare your feelings written inside the box. Are there commonalities?
Were there feelings that you also felt but that you were not able to mention in your letter?

I want you to know that all your feelings, all your reactions for the past days are valid. To validate is to
affirm that these feeling/s are happening. I want you to say to yourself, “it is okay that I felt this way. It is
okay to not be okay’. I want you to know that all your emotions are real and true. And that all of those, they
are normal feelings. They are normal because other people may also share the same feeling/s but the
intensity of feelings is uniquely yours. Tell yourself, “all these are normal feelings. Normal lang ang
pakiramdam ko”.

Analysis

What are the common feeling/s to the usual routines of your everyday life? What are your shared human
experiences of Covid-19 or of the disaster that hit your town? Are they similar? Are they dissimilar? Now
that you have recognized your common humanity, you feel a sigh of relief from knowing that you were not
alone. You can empathize with each other. You accept each other. These are all normal feelings to stressful
situations. If you wish, you can take a photo of the letter and share it with your friend. I hope this
empowers you to go on living.

Please read the handout entitled: When Terrible Things Happen. I am certain it will help you learn more
about how you can help yourself.
 Module I Handout: When Terrible Things Happen
Immediate Reactions
There are a wide variety of positive and negative reactions that students can experience during and
immediately after crisis situations. These Include:

Common negative reactions that may continue include:

Intrusive reactions
• Distressing thoughts or images of the event while awake or dreaming
• Upsetting emotional or physical reactions to reminders of the experience
• Feeling like the experience is happening all over again (“flashback”)
• Avoid talking, thinking, and having feelings about the traumatic event
• Avoid reminders of the event (places and people connected to what happened)
• Restricted emotions; feeling numb
• Feelings of detachment and estrangement from others; social withdrawal
• Loss of interest in usually pleasurable activities

Physical arousal reactions

• Constantly being “on the lookout” for danger, startling easily, or being jumpy
• Irritability or outbursts of anger, feeling “on edge”
• Difficulty falling or staying asleep, problems concentrating or paying attention

Reactions to trauma and loss reminders

• Reactions to places, people, sights, sounds, smells, and feelings that are reminders of the disaster
• Reminders can bring on distressing mental images, thoughts, and emotional/physical reactions
• Common examples include: sudden loud noises, sirens, locations where the disaster occurred, seeing
people with disabilities, funerals, anniversaries of the disaster, and television/radio news about the disaster

Positive changes in priorities, worldview, and expectations

• Enhanced appreciation that family and friends are precious and important
• Meeting the challenge of addressing difficulties (by taking positive action steps, changing the focus of
thoughts, using humor, acceptance)
• Shifting expectations about what to expect from day to day and about what is considered a “good day”
• Shifting priorities to focus more on quality time with family or friends
• Increased commitment to self, family, friends, and spiritual/religious faith
When a Loved One Dies, Common Reactions Include:
• Feeling confused, numb, disbelief, bewildered, or lost
• Feeling angry at the person who died or at people considered responsible for the death
• Strong physical reactions such as nausea, fatigue, shakiness, and muscle weakness
• Feeling guilty for still being alive • Intense emotions such as extreme sadness, anger, or fear
• Increased risk for physical illness and injury
• Decreased productivity or difficulties making decisions
• Having thoughts about the person who died even when you don’t want to
• Longing, missing, and wanting to search for the person who died
• Children and adolescents are particularly likely to worry that they or a parent might die
• Children and adolescents may become anxious when separated from caregivers or other loved ones

What Helps
• Talking to another person for support or • Focusing on something practical that you can do
spending time with others right now to manage the situation better
• Engaging in positive distracting activities • Using relaxation methods (breathing exercises,
(sports, hobbies, reading) meditation, calming self-talk, music)
• Getting adequate rest and eating healthy meals • Participating in a support group
• Trying to maintain a normal schedule • Exercising in moderation
• Scheduling pleasant activities • Keeping a journal
• Taking breaks • Seeking counseling
• Reminiscing about a loved one who has died
What Doesn’t Help
• Using alcohol or drugs to cope • Extreme avoidance of thinking or talking about
• Extreme withdrawal from family or friends the event or a death of a loved one
• Overeating or failing to eat • Not taking care of yourself
• Withdrawing from pleasant activities • Excessive TV or computer games
• Working too much • Blaming others
• Violence or conflict
• Doing risky things (driving recklessly, substance
abuse, not taking adequate precautions)
Source: Brymer et al., 2012

ABSTRACTION/REFLECTION
Now that you knew that what you were feeling or how you were reacting was similar to the one on the list,
how do you feel now about yourself? Always remember that your reactions to the stressful situation are
normal at the moment or until about three months. Most young people will react in the same manner. You
are not being crazy when you have those feelings. Also, the next time you feel that way, try to take ten
deep breaths. Slowly. And then try to do letter writing and send the letter to your close friends. This will
help you calm down. Can we try to do that together? Count 1-10 as you breathe in and out.

APPLICATION
Today you learned that our reactions to the stressful events of Pandemic or any other form of disaster were
normal and valid. How does this new learning that my reactions and feelings toward Covid-19/disaster
were normal after all help me?
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How can you apply this learning to your life especially after experiencing such a pandemic?
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CLOSURE
Read your letter again. Compare how you feel now that you know that those feelings were normal and
valid? Say to yourself: My feelings are valid. My reactions are normal. My feelings and reactions are valid
and normal.

Module II on PFA: Calming Down and Managing one’s Emotions and Thoughts
Objectives By the end of this module, you should be able to
• Identify positive ways to manage one’s emotions
• Practice calming down using a diaphragmatic breathing and the 3C’s of Feelings and Thoughts
• Be able to practice reframing one’s thoughts

Materials ball, paper, pen

Introduction
So far, we have discussed your routines and feelings during the past few months of pandemic. Today, we
shall focus on how to manage your feelings.

Remember when I asked you to identify your feelings and reactions to Covid-19/disaster? Can you recall
what those feelings were? Now. I want you to consider some ways to help you manage your feelings of
stress and anxiety

I want you to stay outdoors and play, “Catch the Ball” with your sibling or friend. If it is not possible for you
to do this with someone, you can also just throw the ball towards a wall then catch it. After throwing and
catching the ball for a while, think, “what am I catching”?

Imagine that what you are catching are feelings. Those were some of the feelings you caught during the
lockdown/pandemic/disaster. They are feelings of fear, boredom, anxiety, etc. Stop playing for a moment.
You accepted the ball. Hold it. Look at it. Accept the feeling. Say to yourself, “Yes, I was feeling afraid.” Or
“Yes, I was feeling anxious.”

Catching your Feelings

It is always good to catch what you are feeling. It is a normal and valid feeling. It’s okay to Not feel okay. But
they are real and true only as the not-so-normal situation that triggers it.
It is ok to not feel okay, in a not-so-ok-situation like the pandemic or any disaster. Now, I want to invite you
to do some diaphragmatic breathing. Breathe in (Inhalation of Air). A very slight pause before you exhale.
Breathe out (exhalation of air). Breathe in (inhalation of Air). A very slight pause before you inhale. Breathe
out (exhalation of air). Release all the feelings.

Check your Feelings

Were those feelings helpful to me? You will probably answer with both a yes and a no. That means that
some of your feelings were helpful but others were not. For instance, if you keep feeling fearful, do you
need to stay in fear for long? How helpful is fear to you? How accurate or appropriate is the feeling of
anxiety, now? How helpful is it to always be worrying about things? While thinking about this, Breathe in
and Breathe out (5x).

Change that Feeling

In this part, I want you to think of something else to help you feel better. This means that you can replace
that feeling. Some feelings are productive and useful while some may be unproductive and useless. It is
because they are no longer appropriate to the situation. You have the power to change your feelings by
actually changing your thoughts about the feeling. This process is called REFRAMING. Where is the feeling
coming from? Or, you can ask, “Where is the ball coming from?” Why did it hit you? How do you manage
your feelings? You can manage it by changing the name of the ball into feelings of gratefulness,
understanding, happiness, and contentment. Breathe in. Breathe out (5x)

Alternative Activities
You can also do other breathing exercises, yoga poses, tai-chi with humor injected into it, engaging in sports
but in a non-competitive manner, or dance moves using both slow and fast beats.

ANALYSIS

What do you feel? What do you think was the point of Catching, Checking and Changing your feelings?
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What was the reason why you had to reframe your thoughts?
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ABSTRACTION
Can you compare how you feel right now with how you felt before we started with the activity? Do you see
some changes? Are the feelings positive? What are these new changes in the way you feel at the moment?
Use the columns below labeled with the words “Before” on one side and “After” on the other side. Under
the word Before, write your feelings during the pandemic/disaster. Under the word After, write your
feelings at this very moment, after going through the Catch, Check and Change Exercise.

BEFORE AFTER
(MY FEELINGS DURING THE PANDEMIC/DISASTER) (MY FEELINGS RIGHT NOW)
APPLICATION
How can you apply your newfound knowledge to your daily life? After going through the activity, I learned
that the feelings that I CAUGHT could be…
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After a while, I CHECKED the feelings and realized that I could…
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And so I CHANGED my feelings into the following:
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Tell yourself: The next time when I experience intense feelings, I would take a deep breath 5X to calm
down, and then check, change the feelings by reframing my thoughts.

CLOSURE
As a way to close the session, repeat this line to yourself: “Emotions can be caught (like in a ball),
checked on (on helpfulness or usefulness and accuracy) and changed.”

Module III on PFA: IDENTIFYING and ADDRESSING NEEDS

Objectives: By the end of this module, you should be able to
• To identify one’s current needs and those of one’s family
• Become aware of the various institutions, departments and centers present within the school
environment or the immediate community
• Take note of the important numbers and information regarding who to approach for their needs

Materials: PEN

ACTIVITY: SAAN KA PUPUNTA?

We have discussed about feelings, thoughts and how to accept and reframe them. Today, you will learn
about how to refer people in need. I want to show you the List of Emergency Contact Numbers and
Information. Please detach this list from this module set and place it somewhere.
in your home where it would be visible to all members of your household. The list contains numbers,
names, and addresses of certain government and non-governmental offices that we may all approach in
order to have our family’s needs addressed. You can add other emergency contact information to this list.

Let us now discuss the list of common needs of people after they have experienced a disaster:

Would this list be complete? What do you think are the needs that are missing? Let us talk about the needs
of people during a pandemic. Look at the table below to find out how best to access these needs:
Now look at the Needs Form below. On the first column, list down all the members of the family whom you
live with. On the second column, identify the immediate needs of this person that your family cannot
address as of this moment. On the third column, identify where you can refer this person to or who you can
approach in order to ask for help regarding the needs of this person. If you do not know anyone who can
help that person, just leave it blank first.

NEEDS FORM

FAMILY/RELATIVE/FRIEND CURRENT IMMEDIATE NEED REFER TO

Congratulations on being able to identify where you can refer your loved ones to in order to get help. It is
not easy to be able to do this so if you were able to do so, then you did a great job!
Can we talk about what you think your own needs are? Who can you approach in order to address your
own needs?
ANALYSIS

Why do you think it is important for all of you to learn about whom you can go to for your own needs and
the needs of your family?
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Why do you think it is important for you to learn about whom you can go to for your own needs and the
needs of your family?
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I would like to commend you for knowing whom you can approach in times of need. I am happy to know
that they too have a good support system in you. It’s good to know that they can depend on you.
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ABSTRACTION
Think about news reports that showed how at times, even these linkages could not do their responsibilities
efficiently. Why do you think these groups had a hard time? Can you also recall some great or good stories
about how other groups were able to help you very well?

Module IV on PFA- SOURCES OF STRENGTHS

Rationale

The aim of this module is to encourage you to revisit your strengths in order to support your self-efficacy to
deal with their situation. In order to encourage a hopeful outlook, the module serves to reinforce sources
of support and internal and external resources.

Activity: Ang Saranggola at Ako

Objectives: By the end of this module, you should be able to

• Identify personal, social, and emotional sources of strengths during and in the aftermath of the
disaster/stressful situation
• Identify your internal and external sources of strength

MATERIALS: Markers/Crayons, Pen

Introduction

Hi! During the first day, we discussed validating and normalizing our feelings. Last Tuesday, we talked about
how to calm down and manage our feelings. Yesterday, we talked about our needs and how to address
them. How are you today? You just have one last module to do before you reach the end of these PFA
sessions. Today, we will focus on your sources of strength. This is our way of reminding that you have
resources within yourself or with others that have allowed you to begin to face the new normal-your
process of recovery.

One the next page is a drawing of a kite or what we call a saranggola. Another name for it is, Guriyon or
Bulador. Among the Cebuanos, it is called Banog-Banog. Can you tell me what makes it go up in the air? You
are right, it needs the wind to go up in the air. What can make it strong enough to not break by air? It needs
good needs a strong brace. It needs good material. It needs a line or a long string. The paper must be
properly glued. And it needs a strong brace.

Just like a kite, you too have what it takes to fly. On each part of the kite’s diamond, Kindly write down what
you think are your sources of strength. What makes you strong despite what you have gone through during
the past few months of pandemic? An example would be, “ang pagiging matatag, buo ang loob, masayahin,
at may tiwala sa sarili.”
Can you also identify what or who acts like the wind for you? Who provides you with support? Who or
what helps you soar? On the areas outside the kite, write down the names of these people or things that
act like the wind for you.
Take time to color your drawing. Below it, write a brief explanation about your sources of strength and the
people and things who act like the wind to help you fly or soar.

ANALYSIS

What have you realized about yourself after drawing the kite?

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ABSTRACTION

How are you similar to the kite? What are your strengths as a person?

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APPLICATION

The next time you feel weak, imagine your saranggola in order to remind yourself that you have a number of sources
of strength? Finally, can you write a poem with one stanza and 4 lines (isang saknong na may 4 na linya o taludtod ng
tula) about your sources of strengths?

Example:

Ang Saranggola ko at Ako

Ang saranggola ko at ako

Parehong-pareho

Ako ay Matatag, Sya rin ay Matatag

Ako ay di Babagsak, sya din ay di babagsak

Tangayin man ng hangin

Hinding hindi matitinag!