Republic of the Philippines

DEPARTMENT OF EDUCATION
Region VIII
DIVISION OF NORTHERN SAMAR

ALLEN NATIONAL HIGH SCHOOL

ALLEN

Learners Activity Sheet (LAS)

Self-Guided PSYCHOLOGICAL FIRST- AID (PFA) Modules
Module I: Validating and Normalizing Feelings

Objectives
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.
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.

Activity 1
My Dear Friend
Direction: (Gawin sa inilaan na sagutang papel. Maaaring sagutin gamit ang salitang Tagalog o English.)
Look at the lines in your answer sheet. You are going to write a letter to your friend away from you
or living in the other place. Write to your 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.
After 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.

Keep in Mind
Once you are finished writing, I would like you to read the information entitled Common Reactions
of Students to Stressful Events. Compare your feelings to the 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?

Common Reactions of Students to Stressful Events

• feel a strong responsibility to the family.
• feel anxious brought about by uncertainty of the future.
• feel intense or prolonged grief for not being able to wake.
• may become self-absorbed and feel self-pity.
• may experience changes in their relationships with other people.
• may also start taking risks, engage in self-destructive behavior, have avoidant behavior, and become
aggressive.
• may experience major shifts in their view of the world accompanied by a sense of hopelessness
about the present and the future.
• may become defiant of authorities and parents while they start relying on peers for
socializing through social media.
• may feel guilty and anxious having been separated from their loved ones due to
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”.

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:
Domain Negative Responses Positve Responses
Determination courage,
Positve Responses Physiological
optimism, faith
Shock, sorry, grief, sadness, fear, anger, numb, Feeling involved, challenged,
Emotional
irritability, guilt, and shame mobilized
Fights with others or does not speak with Seeks out others who can help
Social
others them, helps others in need
Tired, headache, muscle tension, stomachache, Alertness, readiness to respond,
Physiological
difficulty sleeping, fast heart beat increased energy

Common negative reactions that may continue include:

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

Physical arousal reactions

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

Reactions to trauma and loss reminders

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

Positive changes in priorities, worldview, and expectations

• Enhanced appreciation that family and friends are • Shifting expectations about what to expect from day
precious and important to day and about what is considered a “good day”
• Meeting the challenge of addressing difficulties (by • Shifting priorities to focus more on quality time with
taking positive action steps, changing the focus family or friends
of thoughts, using humor, acceptance) • 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 • Decreased productivity or difficulties making
• Feeling angry at the person who died or at people decisions
considered responsible for the death • Having thoughts about the person who died even
• Strong physical reactions such as nausea, fatigue, when you don’t want to
shakiness, and muscle weakness • Longing, missing, and wanting to search for the
• Feeling guilty for still being alive person who died
• Intense emotions such as extreme sadness, anger, or • Children and adolescents are particularly likely to
fear worry that they or a parent might die
• Increased risk for physical illness and injury • Children and adolescents may become anxious when
separated from caregivers or other loved ones
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 What Helps
• Talking to another person for support or spending • Focusing on something practical that you can do
time with others right now to manage the situation better
• Engaging in positive distracting activities (sports, • Using relaxation methods (breathing exercises,
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 • Doing risky things (driving recklessly, substance
• Extreme withdrawal from family or friends abuse, not taking adequate precautions)
• Overeating or failing to eat • Extreme avoidance of thinking or talking about the
• Withdrawing from pleasant activities event or a death of a loved one
• Working too much • Not taking care of yourself
• Violence or conflict • Excessive TV or computer games
• Blaming others

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
Activity 2
Directions : (Gawin sa inilaan na sagutang papel. Maaaring sagutin gamit ang salitang Tagalog o English.)
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? How can you apply this learning to your life especially after
experiencing such a pandemic?

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.

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 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

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)
ANALYSIS
What do you feel? What do you think was the point of Catching, Checking and Changing your
feelings? What was the reason why you had to reframe your thoughts?

ABSTRACTION
Activity 1
Direction: (Gawin sa inilaan na sagutang papel. Maaaring sagutin gamit ang salitang Tagalog o English.)
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 (my feelings during the pandemic/disaster) AFTER (my feelings right now)

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

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 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
Activity 1
Saan ka Pupunta?
Direction: (Gawin sa inilaan na sagutang papel. Maaaring sagutin gamit ang salitang Tagalog o English.)
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. 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.

List of Emergency Contact Numbers and Information

Organization Contact # and Addres Contact Person
Barangay Health Office
Barangay Disaster Team
DSWD office
Hospital
Psychologist or Social Worker
Psychologist or Social Worker
Your School

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

List of Common Needs of Survivors after a Disaster or Pandemic

To find missing family members, to provide medical assistance to those who were hurt, to gain
General access to list of casualties, to know how many were affected, to provide proper burial facilities for
those who have passed on
Food and To provide waterline to homes, to gain access to source of water for multiple purposes, food for x
Water number of days
Family Blankets, clothes, beddings, tarp, flashlight, storage boxes, underwater, dignity kits,
Goods disinfectants/alcohol
Fuel For vehicle, gas for cooking, for kerosene lamps
Shelter Temporary shelter, building materials to be used for repairs

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:

List of Common Needs During a Pandemic and How to Access Them

Relief Goods To receive relief goods and “ayuda” or from the Barangay level, City Mayor, and DSWD.
Is your family involved in selling some products or goods? They too, need to get permits
Selling of Product and
to travel and to sell their basic goods and commodities. Go to your Barangay Center to
Goods
issue the permit.
If you need to travel within your area of vicinity, go to your Barangay Center and ask
Transportation within
for permission to go to a Grocery Store, Market place, Supermarket or Pharmacy store.
your area.
A quarantine pass is issued by your Barangay. Wearing facemask is always needed.
Go to your Barangay Center to get a travel pass that will allow you to pass major
Transportation outside
thoroughfares. Make sure you are Covid-free. Make sure also that you wear your face-
your city or municipality.
mask. They also provide you with vehicles.
Cash Assistance or Social
The DSWD releases cash amounts in three tranches to poor but deserving families.
Amelioration Program
Contact your local DSWD.
(SAP)
Cash Assistance to OFW Cash Assistance to OFW

Activity 2
ANALYSIS

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 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? 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?

Module IV on PFA- SOURCES OF STRENGTHS

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

Introduction
Hi! During the first module, we discussed validating and normalizing our feelings. Second module,
we talked about how to calm down and manage our feelings. Third module, 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.

Activity 1
Direction: (Gawin sa inilaan na sagutang papel. Maaaring sagutin gamit ang salitang Tagalog o English.)
One your answer sheets 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?

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

APPLICATION
Activity 2
Direction: (Gawin sa inilaan na sagutang papel)
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!

CLOSING
Facing the mirror, read and recite out loud the poem you have written about your sources of
strength.

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Reference
The 2020 O/SG PFA Modules Supplemental to the SEES Manual