KATATAGAN

A Resilience Program for Filipino Survivors

Facilitator’s Manual Published by the Psychological Association of the Philippines.

Quezon City, Philippines:
May 2015.

All rights reserved. This manual may not be reproduced, edited or distributed without
the permission of the Psychological Association of the Philippines.

This manual was prepared by members of the Psychological For those who may be interested in doing Evaluation Studies using the modules or the
Association of the Philippines and assessment sheets that come with these modules, please do not hesitate to contact the
funded by the Ateneo de Manila University PAP MHPSS-SIG through the PAP Secretariat at PAP_1962_08@yahoo.com

May 2015
 PREFACE
Julieta Abordo Pierce S. Docena Niel Kintanar
Disasters are a regular occurrence in the Philippines. The country lies along a major fault Liane P. Alampay Ervina A. Espina Bernice Vania N.Landoy
line and is situated within the volcanic “Ring of Fire.” It is also struck by an average of 10- Arsenio S. Alianan Cara Fernandez Aileen Mamahit
20 typhoons in a year.1 Whether in the form of typhoons, earthquakes or even man-made, Pearl Joy Asenjo Mary Jane Flores John Paul G. Martin
disasters cause not only physical and material damage but also social and psychological Norma A. Baluca Jholyan Francis Fornillos Summer Parcon
harm. How do we help survivors deal with the socio-psychological effects of disasters? Violeta B. Bautista Mariflor Gatchalian Pia Anna Perfecto Ramos
Kenneth Jan A. Beldia Rowena S. Guiang Jayson Sabdillon
In the past decade the Inter Agency Standing Committee (IASC)2 that is composed of Mendiola Calleja Gina Hechanova Anna Cristina Tuazon
international agencies such as the World Health Organization, United Nations, and other Mary Angeline A. Daganzo Yusuf Idin Lyra R. Versoza
humanitarian agencies came out with guidelines on providing psychosocial support to
disasters. It advocates the use of a tiered approach to providing psychosocial support. We would also like to acknowledge the assistance of Dr. Joy Calleja and Ms. Melissa Reyes
The most basic level would ensure that all survivors have basic services and security. The who facilitated the workshop. Our heartfelt gratitude also goes to Dr. Lynn Waelde who
second level would provide community and family supports, such as family reunification, flew in from Palo Alto University, California to assist us and provide input to our modules.
communal healing, psycho-education on coping, etc. The third level consists of focused, We are also grateful to the organizing composed of Dr. Pia Ramos, Alyda Keh, Charisse
non-specialized responses to individual, family or group interventions by trained and Grantoza and Avy Acosta for making the workshop happen.
supervised workers. Included in this layer is Psychological First Aid (PFA) which is typically
used during the emergency phase of a disaster. The aim of PFA is to help survivors feel The workshop to create this program was funded by the Ateneo de Manila University,
calm, educate them on normal disaster reactions, develop their sense of efficacy to cope, specifically the Disaster Response and Management team through the assistance of Atty.
and assist them in meeting their immediate needs. Jaime Hofilena, AdMU’s VP for Social Development. We also wish to thank individual donors
Mr. Eduardo Go, Mr. Oscar Reyes and Mr. Lance Gokongwei and Mr. Jess Socrates through
Research shows that most survivors are able to cope and will eventually recover from a the assistance of Fr. Ben Nebres and Dr. Edna Franco.
disaster experience. Thus, for some survivors, PFA may be sufficient in helping them move
on with their lives. However, others may continue to feel anxious and experience negative KATATAGAN aims to harness the nation’s cultural values, such as bayanihan (collective
reactions even weeks or months after a disaster. If these survivors are not assisted, there action), and the deep spirituality of Filipinos as means to empower survivors. More
is a risk that some of them may develop long-term mental health problems such as post- importantly, it is a means to support Filipino survivors by giving them skills that will nurture
traumatic stress disorder. Thus, rather than waiting for this to happen, preventive their resilience and help them recover. Thus, this project is the Psychological Association of
interventions typically seek to provide survivors resilience skills. the Philippine’s contribution to nation building. Although we may not be able to avoid
disasters, we can strengthen our people’s ability to survive and rise above them.
This manual for facilitators seeks to help those who aim to promote KATATAGAN among
Filipino survivors who may still need support in their journey to recovery. The year 2013
was a tumultuous one as the Philippines was hit by three disasters – the siege in
Zamboanga, the earthquake in Bohol and Cebu, and the Supertyphoon Yolanda (Haiyan).
Yet the silver lining is that these disasters brought together people whose talents and
resources enabled this project. The program is a product of 25 psychologists from nine Ma. Regina M. Hechanova, PhD
universities in Tacloban, Cebu, Davao, Palawan, Zamboanga, Iloilo, Manila, and California, Project Leader, Katatagan
USA who came together in February 7 & 8, 2014 to brainstorm and design a program that Psychological Association of the Philippines
could be implemented post-emergency. We wish to acknowledge the contributions of the
following psychologists who participated in the designing of the program:

1 Conde, B. (2004). Philippines mental health country profile. International

Review of Psychiatry, 16(1-2), 159-166.
2IASC Guidelines on Mental Health and Psychosocial Support in Emergency
Settings (2007). http://www.humanitarianinfo.org/iasc/content/products
1
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
Introduction and Overview ........................................................3 Appendix I ............................................................................... 23
What is KATATAGAN? ....................................................................3
Appendix J............................................................................... 24
Program Framework ......................................................................3
Program Goals ...............................................................................4 Appendix K .............................................................................. 24
Rationale and Overview of Modules ...............................................4
Who is KATATAGAN for? Who should deliver KATATAGAN? ............5 Appendix L .............................................................................. 25
When Should KATATAGAN be delivered? .......................................5 APPENDIX M............................................................................ 25
Where Should KATATAGAN be Implemented? ................................5
How Should KATATAGAN Be Delivered? .........................................5
Intervention goals and appropriate modules ..................................5
Who Delivers KATATAGAN? ...........................................................6
Orientation/Attitude of Facilitators ................................................6
MODULE # 1 ..............................................................................7
MODULE # 2 ..............................................................................9
MODULE # 3 ............................................................................ 10
MODULE # 4 ............................................................................ 13
MODULE # 5 ............................................................................ 15
Module # 6 .............................................................................. 16
Appendix A .............................................................................. 18
Appendix B .............................................................................. 18
Appendix C .............................................................................. 19
Appendix D.............................................................................. 19
Appendix E .............................................................................. 20
Appendix F .............................................................................. 21
Appendix G.............................................................................. 22
Appendix H.............................................................................. 23

2
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines

INTRODUCTION AND OVERVIEW
What is KATATAGAN?
KATATAGAN is a program to help survivors of disasters after the emergency
period. It is meant as a follow-up program to Psychological First Aid for survivors
to enhance their resilience and contribute to their recovery.
KATATAGAN aims to build resilience skills among Filipino survivors. The program
was designed based on five basic considerations: 1) the psychosocial needs and
strengths of survivors,
2) adult learning principles, 3) Filipino cultural values, 4) availability of mental
health resources in the Philippines, and 5) the need for flexibility.
Psychosocial Needs and Strengths. The program was developed
based on the information on the Filipino survivor experiences after the
emergency period. It recognizes that even after emergency phase interventions,
some survivors may need psychosocial support. However, it also seeks to
recognize and build on the inherent strengths and adaptive coping of survivors.
Adult Learning Principles. The program was developed based on
adult learning principles. It assumes that adults learn best when the material to
be learned starts from their own reality and builds on their experiences; is
relevant to participants’ daily lives and is meaningful for their future; is delivered
using methods that are varied and achieve identified goals; and can be applied
immediately.
Filipino Values. The design is nuanced on Filipino culture. The
modules are group-based because it recognizes the collective nature of Filipinos
and that seeking social support and bayanihan (or collective action) is a natural
response of Filipinos.3
Availability of Mental Health Resources. The program recognizes
the dearth of mental health resources in the Philippines. With only one mental
health practitioner for every 100,000 Filipinos, 4 there is a serious shortage of
3 Adviento, M.L. & de Guzman, J.M. (2010). Community resilience during
Typhoon Ondoy: The case of Ateneoville.
Philippine Journal of Psychology, 43(1), 101-113.
4 Verzosa, L. (2011). Disasters: The Philippine experience. In. L. Ignacio (Ed.)
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
individuals who can provide mental health services. Thus, the program is
designed so that trained facilitators or paraprofessionals (not necessarily only
psychologists) can run the program.
The Need for Flexibility. The program recognizes the there are likely
differences in the conditions of survivors after the emergency phase. Thus,
rather than being a standard, one-size-fits all program, it is designed such that
each module can stand alone or be combined with others – depending on the
needs of a particular group of survivors.
Program Framework
The KATATAGAN program assumes that resilience, or the capacity of individuals
to “bounce back” from stress and adversity, is an evolving process and
competency that involves the use of effective coping mechanisms in the context
of a positive self-concept and social support. Literature suggests that factors that
enable resilience include positive self-concept and obtaining support from family,
friends, and other community members. 5 Resilience can also be nurtured by
helping survivors: 1) make connections, 2) reframe the crisis as a solvable
problem, 3) accept inevitable changes, 4) move towards goals, 5) take decisive
action, 6) seek opportunities of self-discovery, 7) nurture a positive view of self,
8) maintain a realistic perspective, 9) maintain a hopeful outlook and 10) take
care of one's self. 6
In addition, the program recognizes that spirituality is an important source of
strength among Filipino survivors7 and is what sustains them in times of crisis.8 It
Ginhawa. Quezon City, Philippines:
Flipside Digital Content Company, Inc.
5 Werner, E. E. (1995). "Resilience in development". Current Directions in
Psychological Science 4 (3): 81–
85.doi:10.1111/1467-8721.ep10772327
6
American Psychological Association. 10 ways to Build Resilience.
http://www.apa.org/helpcenter/road-
resilience.aspx#
7 Carandang, M.L. (1996). Pakikipagkapwa-Damdamin. Accompanying survivors
of disasters. Makati City, Philippines:
Bookmark, Inc.
8 Verzosa, L. (2011). Disasters: The Philippine Experience. In. L. Ignacio (Ed)
Ginhawa. Quezon City, Philippines:
Flipside Digital Content Company, Inc
3
also recognizes that humor and laughter contribute to the indomitable Filipino
spirit. 9
This perspective on resilience, imbued with the Filipinos’ valuing for spirituality,
humor, and social support, informs the KATATAGAN program and its specific
components (refer to Figure 1): Pagpapanday ng KALAKASAN, or finding and
cultivating strengths; Pangangalaga sa KATAWAN, or managing physical
reactions; Pagsasaayos ng KALOOBAN, or managing thoughts and emotions;
Paghahanap ng KALUTASAN at KAAGAPAY, or seeking solutions and support;
KAPAKIPAKINABANG NA KAGAWIAN, or doing positive activities; and
KINABUKASAN, or moving forward. These specific components are described in
succeeding sections.10
KALAKASAN
(Finding and Cultivating Strengths)
3. Manage unhelpful thoughts and emotions
4. Identify regular and positive activities
5. Identify their current concerns and seek solutions and support
6. Identify goals and develop action plans to achieve these goals
Rationale and Overview of Modules
Pagpapanday ng KALAKASAN. (2 hrs.) Because of their life
experience and previous experiences of adversity, most adult survivors have the
capacity to deal with stress. However, the experience of a disaster may have
diminished their sense of efficacy and ability to cope. The aim of this module is
to encourage survivors to revisit their strengths and adaptive coping behaviors in
order to support their self-efficacy to deal with their situation. In order to
encourage a hopeful outlook, the module serves to reinforce survivors’ sources of
support and internal and external resources.

Pangangalaga sa KATAWAN. (2 hrs.)Disaster survivors often

KINABUKASAN KATAWAN experience a variety of physical reactions and symptoms including headaches,
(Moving Forward) (Managing Physical sleep problems, headaches, etc. The aim of this module is to help survivors
Reactions) manage their physical stress reactions by applying skills in meditation and
relaxation and identifying healthier habits.

Figure 1
KAPAKIPAKINABANG NA KALOOBAN Pagsasaayos ng KALOOBAN at ISIPAN. (3 hrs.) In the aftermath
GAWAIN (Managing Thoughts and
The Katatagan Program Framework of a disaster, survivors often experience negative emotions or unhelpful thoughts
(Doing Positive Activities) Emotions)
that may impede their ability to recover. The aim of this module is to help
survivors understand how thoughts influence their emotions, be aware of their
KALUTASAN AT KAAGAPAY
unhelpful thoughts, and learn skills in being able to reframe their thoughts.
(Seeking Solutions and
Program Goals Support)
Pagsagawa ng KAPAKIPAKINABANG na GAWAIN. (1.5
The overall goal of KATATAGAN is to help survivors hone their resilience by hrs.)Disasters often disrupt people’s routines especially when they cause grave
harnessing their strengths and developing skills to help in their recovery. damage to homes, infrastructure, and livelihoods. These changes in patterns of
Survivors who have undergone the entire program, should be able to: behaviors may affect the quality of life of the survivors. In this module,
participants are asked to identify positive and helpful activities that can improve
1. Identify their strengths and cultivate these strengths their mood and help them regain a sense of normalcy.
2. Manage their physical reactions
Paghahanap ng KALUTASAN at KAAGAPAY. (2 hrs.) Even as the
KATATAGAN program is intended to be implemented in the recovery phase of a
9 Ladrido-Ignacio, L. (2011).Basic Framework: Transformation of Victims of disaster, the reality is that many survivors still have concerns regarding safety,
Disasters to Survivors. In L. Ignacio (Ed.) health, school/work performance, etc. This module seeks to identify pressing
Ginhawa. Quezon City, Philippines: Flipside Digital Content Company, Inc. concerns that may arise from their disaster experience and to help them explore
10 Ladrido-Ignacio, L. (2011).Basic Framework: Transformation of Victims of solutions. In addition, given that social support is a protective factor among
Disasters to Survivors. In L. Ignacio disaster survivors, the module helps survivors identify possible sources of
(Ed.) Ginhawa. Quezon City, Philippines: Flipside Digital Content Company, Inc. support as they address their needs or concerns.
4
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines

Pag-usad sa KINABUKASAN. (2 hrs.)It is important in the recovery
of survivors to facilitate hopefulness. The aim of this module is to help survivors
identify specific and realistic goals for the future and identify actions to move
towards these goals.
Who is KATATAGAN for? Who should deliver KATATAGAN?
KATATAGAN is targeted toward adult survivors after the emergency phase of a
disaster and during the recovery phase. It is not for adult survivors who are
depressed or are traumatized. That is why only those facilitators who have been
trained in the conduct of the KATATAGAN modules should deliver these modules.
They are the ones, apart from clinical psychologists, who can tell if adult
survivors should be referred to clinical psychologists or psychiatrists. The
modules are not intended for those with severe psychological reactions who may
need the assistance of psychologists and psychiatrists.
When Should KATATAGAN be delivered?
may limit participation and drop out from the program may happen. The modules
are designed such that they can be run independently. However, it is ideal if
these modules are delivered in at least 3-6 sessions. The modules’ duration is
designed to be from 45 minutes to 2 hours.
Ideally, a small group of 6-8 in a community should be handled by just one
facilitator. That facilitator may just conduct the modules weekly or bi-weekly for
a number of sessions. However, the modules can be run in a small group
composed of 3 to 7 members. Beyond this number, co-facilitators should be
present to ensure that each participant receives sufficient attention. It is
important to note that KATATAGAN is not a group treatment but uses a group
setting to teach to facilitate coping skills and personal growth. Thus, it is
important not to rush through the modules and ensure that individual
participants have enough time to learn the skills. Assignments may be given in
between sessions to provide greater opportunity for practice. Reviewing previous
modules and insights may serve to reinforce learning. When necessary, individual
sessions may be conducted for survivors who wish to do one-on-one work or
have follow-up sessions.

KATATAGAN is intended to provide psychological assistance to survivors of
disasters and traumatic events after the emergency phase and as part of
recovery phase (or when survivors’ basic needs have been met and they are
beginning to rebuild their homes and lives). It is intended to assist survivors after
their basic needs (safety, security, food, and health) have been addressed and
ideally after Psychological First Aid has been implemented. The program can be
implemented weeks, months, or years after a disaster as long as there is a felt
need.
Depending on where the program is implemented, the activities may be adapted
so they are more appropriate to the participants’ age, culture, language, religion
and ethnicity.
Intervention goals and appropriate modules
Although it is ideal that all the modules are delivered, they may not all be
necessary. Based on an assessment of the psychosocial needs of survivors,
specific module can be delivered.

Where Should KATATAGAN be Implemented?

The program can be facilitated in a school, church, barangay center, home,

office or workplace, or any setting where the privacy of participants can be
assured, conditions are safe, and the environment conducive for reflection, group GOALS MODULE
sharing, and discussion. The location of the intervention should also be Pagpapanday ng KALAKASAN
accessible to participants. Help people feel more hopeful
Pag-usad sa KINABUKASAN
Help people manage their physical Pangangalaga sa KATAWAN
How Should KATATAGAN Be Delivered? reactions
Help survivors to manage their thoughts Pagsasaayos ng
Because the program focuses on building skills, it is best if survivors are not and emotions KALOOBAN at ISIPAN
given too much information and activities that can overwhelm them. It is also Help people identify positive and Pagsagawa ng
important to provide adequate time to reflect on learning as well as apply and pleasurable activities KAPAKIPAKINABANG na GAWAIN
practice each skill. Relocation, illness, or lack of resources and transportation
5
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
 Help survivors who may be faced with Paghahanap ng  Shows unconditional positive regard and a belief in the ability of
multiple concerns or problems and need KALUTASAN at KAAGAPAY survivors to cope
some help in solving them  Encourages survivors to help themselves and make their own decisions
rather than imposing solutions
Who Delivers KATATAGAN?  Fosters survivors’ self-awareness and perseverance in honing coping
skills
KATATAGAN may be delivered by trained facilitators providing mental health  Beyond these, it is important for facilitators to have the disposition to
services, and other health workers including mental health professionals, faith- volunteer and a passion and commitment to help survivors.
based workers, social workers, teachers, paraprofessionals in national and
international nonprofit agencies and other disaster–related organizations, local
healers, and other service providers who implement recovery services in the
intermediate phase of a disaster.

Pre-requisite Competencies

 Facilitation skills
o Basic attending skills
o Responding and listening
o Communication skills
 Process observation skills
 Basic knowledge in
o Signs and symptoms for possible referral to professionals
o Guidelines in provision of psychosocial support
o Psychological First Aid
o Crisis management
 Proficiency with the local language or dialect
 Initiative and creativity
 Interpersonal skills

Orientation/Attitude of Facilitators

Beyond the abovementioned knowledge and skills, the orientation or attitude of

the facilitator is important. The facilitator-survivor relationship is a partnership.
The role of the facilitator is to provide the opportunity and guide the process for
self-reflection and learning. Although there is a psycho-educational dimension to
the modules, facilitators are not necessarily experts or teachers and should not
position themselves as such. Rather, they should respond to survivors in an
empowering manner that:

6
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
 MODULE # 1
PAGPAPANDAY NG KALAKASAN
(FINDING AND CULTIVATING STRENGTHS)
Rationale:
It is assumed that because of their life experience and previous
experiences of adversity, adult survivors have the capacity to deal with stress.
However, the experience of a disaster may have diminished their sense of
efficacy and ability to cope. The aim of this module is to encourage survivors to
revisit their strengths and adaptive coping behaviors in order to support their
self-efficacy to deal with their situation. In order to encourage a hopeful outlook,
the module serves to reinforce survivors’ sources of support and internal and
external resources.
Module Objectives:
ASK: Can we just do a quick round of introduction? Please tell us your name and
a little bit about yourself.
SAY: Thank you everyone! We are here because we have all experienced a
disaster and would like help ourselves and each other recover from it. In the
next few (days/weeks), we will try to build some coping skills to help us become
even more resilient.
DO: Show program framework (Appendix A) and read/ briefly explain each
component according to the description provided in the manual.
Disaster Reactions (25 mins)
SAY: It’s been ______ months since the disaster. Can you remember how you
were immediately after the disaster? If you compare that with how you are
today, is there a difference?

By the end of this module, participants should be able to:
1. Differentiate their current state vs. their state immediately after the
disaster
2. Identify personal, social, and spiritual sources of strengths during and in
the aftermath of the disaster.
3. Develop an action plan to foster these strengths.
Duration:1.5 - 2 hours
DO: Practice active listening as each one shares
Strengths and Resources (45 Mins)
SAY: Thank you all for your sharing. As we heard, although you might have
experienced very difficult challenges, and yet we have survived this experience.
Yet our recovery is a journey. Let us first reflect on what has allowed us to
move on.

Participants:5 -7 participants for every facilitator DO: Distribute the blank vinta drawing (Appendix B).
(Note: Other metaphors or figures such as a kite, tree, spider web, fingers can
Timing:Done at the beginning of the program be used)

List of Materials: SAY: The improvement in our lives, no matter how little, in the past months tells
Program Framework (Appendix A) us that we have resources, whether in ourselves or with others, that have
Blank Vinta (Appendix B) allowed us to begin the process of recovery. Just like the sea, the wind, and the
Crayons or colored pens sun, resources outside of us enable us to move forward. Without the sail of the
vinta, it cannot move forward as well. Let’s remember what these sources of
Process Design: strength or blessings are. What have been the wind, the water, and the sun for
you
Introduction (10 mins)
DO: Give participants 5 minutes.
SAY: Good morning/afternoon/ evening. My name is _______ and I will be your
facilitator for this program. SAY: The sail of a vinta represents ourselves and the strengths we have within
us that have also allowed you to pick yourself up and move forward. In each

7
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
stripe in the vinta, write down personal characteristic or sources of strength.
DO: Give participants 5 minutes. Have participants post their drawings on the
wall when they are done drawing or after their sharing (if this is possible in the
venue) or simply hold out their drawing for everyone to see.
SAY: Would anyone like to share their drawings to the rest of the group?
Honing Strengths (15 mins)
SAY: Especially when we are feeling down, we tend to look at the negative and
forget that every situation has both a negative and a positive side. Sometimes, it
is important that we remind ourselves that we have strengths and blessings. At
the same time, we also should not take these strengths and blessings for
granted – because we will need them to sustain us in our journey to recovery.
Can you think of what might you be able to do to reinforce these inner strengths
and resources?
Insights, Application and Closing (10 mins)
SAY: Earlier, I mentioned that the goal of this program is to help us become
more resilient. What have you realized about yourselves or others in this
session?
DO: Let participants share their insights
SAY: How do you think you can use what you have learned today?
DO: Let participants share their insights
SAY: How would you like to end our session today? (prayer, song, affirmation of
one’s strengths)
DO: If module ends here, discuss logistics for the next session (e.g., schedule,
venue).
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
Facilitator’s notes:
It is important to take note of participants who may still be
experiencing severe stress reactions and who may need to be seen by
a trained mental health professional (psychologist or psychiatrist). Survivors
show different rates of recovery, but in general, stress symptoms should be
decreasing in frequency and/or intensity by around 6 months post-disaster.
Affirm that reactions such as the following are normative but please take note
that these symptoms may be considered normal reactions to abnormal situations
within six months. Beyond six months, these are already red flags and are
already considered as conditions for referral.
Nightmares, flashbacks, feeling distress when reminded of the event, difficulty
concentrating, feeling anxious or jumpy, irritability or bursts of anger, guilt,
depression, hopelessness, headaches, stomachache, chest pain, lack or
increased appetite, inability to sleep, sleeping all the time, feeling numb, loss of
interest in life, detachment.
Check for signs that they are overwhelmed or disoriented:
Glassy-eyed and vacant staring, unresponsive to verbal questions,
extreme disorientation, uncontrollable crying, hyperventilation, rocking, or
regressive behavior, uncontrollable physical reactions (trembling, shaking),
frantic searching behavior, feeling incapacitated by worry, thinking of harming
oneself, feeling numb / disconnected, agitation / violent behavior, extreme fear
or anxiety
If any of the participants are experiencing any of the above symptoms refer
them to professionals
(e.g. psychologist/psychiatrist).
8
 MODULE # 2
Physical Reactions to Stress (20 mins)
PANGANGALAGA SA KATAWAN
(MANAGING PHYSICAL REACTIONS) DO: Give out body worksheet (Appendix C).

SAY: In the worksheet, you will see the outline of our body. Put a mark on all
Rationale:
parts of your body affected when you are stressed. Identify what goes on in that
body part when you are distressed.
The module seeks to help participants identify possible stressors in their life
through body awareness and explore strategies for stress reduction.
Alternative Activity:
1) Have just one diagram.
Module Objectives:
2) Give participants pieces of masking tape or stickers and ask them to put those
on the body part that is affected when they are stressed.
By the end of this module, participants should be able to:
1. Describe their physical stress reactions;
DO: Allow participants to share their answers.
2. Identify the conditions that trigger these stress reactions and;
3. Apply relaxation and meditation techniques to address these
distressing reactions. Dealing with Stress (20 mins)

Duration:2 hours ASK: What are some ways that you deal with your stress?

Timing: Can be done anytime or after the Kalakasan module. DO: Allow participants to share their answers and write down on the board.

Participants:5 -7 participants for every facilitator SAY: I see that you have many strategies for helping you deal with strong and/or
negative feelings. But whatever our strategy, it is important to differentiate
List of Materials: between those that are helpful or unhelpful. Helpful ways are those that make
Body Worksheet (Appendix C) you feel better without harming you or others. Unhelpful ways are those that are
Bio-energetic Exercises (Appendix D) harmful to you or others (even if they may make you feel better). Of the
Muscle Relaxation Script (Appendix E) or strategies you shared, are there some examples of helpful and unhelpful ways of
Tension Release Mindfulness Exercise (Appendix F) managing stress?

Process Design: DO: Solicit insights and examples from participants about possible helpful and
Orientation (5 mins) unhelpful strategies. Draw out the consequences of each. Provide examples if
difficult for group to start. For example, “drinking alcohol”, “shouting or venting
DO: Greet participants. If appropriate begin with a prayer.
to your child.”
(Note: If this session is conducted sometime after a previous module, you may
want to ask participants to recall what they had talked about and what has
happened to them since. If there was an assignment, you can also ask them to
share what they were able to do.)

SAY: Experiencing disasters can be stressful and affect our bodies, mind, Bio-energetic Exercises (10 mins)
emotions, and behaviors. Although it is normal to have stress reactions after a
disaster, we can try to manage the stress we feel.
9
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
SAY: When we are stressed, our muscles tend to tense up and one useful
strategy is to try release the tension through exercise. Would you like to learn
how to do this?
DO: Demonstrate Bio-Energetic Exercises (Appendix D)
ASK: How did that exercise feel? What was that experience like?
Progressive Muscle Relaxation (15 mins)
SAY: Another useful strategy to achieve a state of rest or calm is through
meditation exercises. Would you like to learn how to do this?
DO: Go through Progressive Muscle Relaxation Script or Tension Release
Mindfulness Exercise (Appendix E or F)
ASK: How did that exercise feel? What was that experience like?
Insights and Application (10 mins)
SAY: In this module, we talked about our physical reactions to stress.
ASK: What have you learned from this session?
DO: Allow participants to share insights
SAY: Stress management skills, such as exercises or meditation, take practice to
master. Would you be open to practicing them this coming days/week?
DO: Get their commitment on which stress management technique to practice
and how often they think they can practice it
MODULE # 3
Pagsasaayos ng KALOOBAN at ISIPAN
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
(Managing Thoughts and Emotions)
Rationale:
The aim of this module is to help survivors become aware of how their thoughts,
thought patterns and emotions can promote or block resilience.
Module Objectives:
By the end of this module, participants should be able to:
1. Explain the interrelated roles of thoughts, emotions, and behaviors
in responding to life’s challenges.
2. Identify their helpful and unhelpful thoughts regarding disaster and
recovery.
3. Demonstrate the ability to counter unhelpful thoughts using
strategies such as distraction techniques and reframing
4. Practice meditation and other techniques to manage emotions.
Duration:2 - 4 hours
Note: If there is not enough time to go through the module in one session, the
facilitator can plan for two sessions. This module is content and skills-heavy.
Participants may need more time to learn and practice the skills.
Timing:Preferably after the Katawan Module
Participants:5 -7 participants for every facilitator
List of Materials:
Emotions and Thoughts Worksheets (Appendix G)
Ambiguous Picture (Appendix H)
Brief Mindfulness Exercise (Appendix I)
Process Design:
Orientation (5 mins)
10
DO: Greet participants. If appropriate begin with a prayer. (Note: If this session
is conducted sometime after a previous module, you may want to ask
participants to recall what they had talked about and what has happened to
them since. If there was an assignment you can also ask them to share what
they were able to do.)

SAY: In the previous session, we talked about how to manage our body’s
reaction to stress. In this module, let’s focus our how to manage our thoughts
and feelings.
SAY: One way to help ourselves cope with our feelings is to identify and change
DO: Show a chart similar to the one of Appendix G. the thoughts and beliefs that cause negative emotions. In the
worksheet, list down one negative emotion that you frequently feel. Can
SAY: Since the disaster happened what are some negative emotions that you or you describe some of the thoughts that shape or bring about the
other survivors you know have felt? emotion?

DO: Write these down under feelings DO: Allow participants to share

SAY: Now what are some of the thoughts that you or other people have had or Perception (5 mins)
have said
SAY: It’s harder to make people change their emotions. We can not tell them to
DO: Write these down under thoughts just stop feeling scared. The same is true with behavior. We cannot force them
to stop trembling with fear. But we can try to change what we think or how we
SAY: Now what are some of the actions or behavior that you or other people did view about a situation.
because of the disaster
DO: Show the ambiguous picture on Appendix H and ask them what they see
DO: Write these down under actions and what it means to them.

The Power of Thoughts (15 mins) ASK: What do the different responses of people tell you about our beliefs?
SAY: We often think that what we think we see is the only way to see things.
SAY: There is a strong connection between our thoughts, emotions and Yet, we saw that people perceive things in different ways and no one is right or
behaviors. All these three influence each other in all possible ways. For example, wrong. But in the case of negative emotions, perhaps all we need to do
when we think that it is hopeless to get back on our feet after the disaster, then sometimes is to change the way we think so that we can change the way we
we feel very sad, anxious, or overwhelmed. These feelings then can prevent us feel.
from taking steps to improve our situation. Let’s take a look at what we have
shared, is there a relationship between the thoughts, emotions and actions we Reframing (30 mins)
have listed?
SAY: One strategy that can help us cope is called REFRAMING which means
DO: Draw an arrow linking thoughts, feelings and actions (see below) changing how we are thinking about a particular situation. Let’s use again those
thoughts you identified. Can you change or substitute the thought that causes a
thinking about a particular situation. Let’s use again those thoughts you
identified. Can you change or substitute the thought that causes a negative
emotion?
11
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines

SAY: Would anyone like to volunteer to share their original and reframed
thoughts?
DO: Provide supportive comments and examples to model the reframing strategy
SAY: Another technique is thought substitution which means replacing a negative
thought with a positive one. Can we reflect on the negative thoughts we have
shared and substitute some of them?
DO: Allow people to apply thought substitution to their examples
Expressing Emotions (15 mins)
SAY: Beyond reframing and thought substitution, it is also helpful to learn how to
express what we feel. What might happen if we bottle up our emotions? If we
try to push them aside without acknowledging them?
ASK: Did you notice a difference in how you were feeling immediately before the
exercise and after?
Insights and Application (10 mins)
SAY: What did you learn from this module?
SAY: Knowing how important thoughts are, what is one positive or affirming
thought that you can bring home and repeat to yourself whenever you feel
stressed?
SAY: In the next week, I’d like you to be conscious about trying to manage your
emotions and thoughts by practicing any of the techniques we learned in the
previous two modules. (Note: If they are able to, they can write about their
experiences in the worksheet as they try to master some of these strategies.)
Closing (5 mins)

DO: Solicit insights from participants on consequences of hiding, denying, and/or SAY: In this module, we talked about how to manage our thoughts and
keeping emotions bottled up inside. emotions. In our next meeting/module we will…(preview the next module that
was decided upon)
SAY: Denying or keeping our feelings to ourselves can even make us physically
sick. They can keep us from resolving our concerns and functioning day to day. DO: If appropriate end with a song or prayer.
Verbalizing our feelings is only one way to express or let our emotions out. What
are some other ways we can express our emotions?
Facilitator’s Notes: A simple way of thinking about reframing and thought
DO: Allow people to share how they express their emotions (Note: If not substitution
mentioned, facilitator can suggest the following: talking to someone, journaling,
physical activity such as taking a walk, exercising, listening to music, cleaning the Ellis' Rational Emotive Therapy (1977) In Filipino
house etc).
Understanding Feelings Pag-unawa ng nararamdaman
Meditation or Mindfulness (5 mins) A - antecedent event Pa - pangyayari
B - belief Pa - paniniwala
SAY: Strong emotions usually create physical reactions. So another way to C - consequent feeling Pa - pakiramdam
manage emotions is to calm our bodies down to manage our emotions. Earlier,
we had learned the value of meditation and other relaxation techniques. Let’s Managing Feelings Pagsasaayos ng pag-iisip
practice that same skill as we try to manage our emotion. First I’d like you to D - dispute (the belief) Ba - batikos (ang paniniwala)
close your eyes and remember the situation where you experienced the emotion. E - effective philosophy Ba - bagong pananaw
What is your body feeling? Where do you feel the tension? F - feelings change Ba - bagong pakiramdam
DO: Lead participants in brief mindfulness exercise (Appendix I)
Ellis, A., & Grieger, R.M. (1977). Handbook of rational-emotive therapy. New York:
Springer Publishing Co.
12
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
 MODULE # 4 Process Design:
Paghahanap ng KALUTASAN at KAAGAPAY
(Seeking Solutions and Support) Orientation (10 mins)

Rationale: DO: Greet participants. If appropriate begin with a prayer.

Even after the emergency phase, many survivors still have concerns regarding
safety, health, school/work performance, etc. that need to be addressed as they
move towards psychological recovery. In this module, survivors identify their
priority current needs and concerns and are helped to develop problem-solving
skills. In addition, given that social support is one of the most consistently
identified protective factors in studies of disaster survivors, the module also
seeks to help survivors identify possible sources of support as they address their
needs or concerns.
(Note: If this session is conducted sometime after a previous module, you may
want to ask participants to recall what they had talked about and what has
happened to them since. If there was an assignment you can also ask them to
share what they were able to do.)
SAY: Many of us might be struggling with the challenges of rebuilding our lives
or homes after the disaster. In this module, we will try to clarify and prioritize
your concerns and try to find solutions. I have here a chart that shows you the
systematic way of problem solving that we will do in this session.

Module Objectives: DO: Present a chart or handout that shows a complete example of the problem-
solving process (Appendix J)
By the end of this module, participants should be able to:
a. Identify their available support systems Identifying Concerns (30 mins)
b. Identify and prioritize their needs and concerns
c. Break down needs and concerns to smaller and more manageable parts SAY: Now let’s talk about your current concerns. What are your problems that
d. Identify which of their available support systems they may access to address you wish you could find a solution for?
their needs
DO: Allow participants to write each problem down on a meta-card.
Duration:2 – 2.5 hours
SAY: An important step in problem-solving is understanding which problems are
Timing:This can be done after the Kalakasan Module or just before the within our control and those that are beyond our control. Among the concerns or
Kinabukasan Module problems you identified, ask yourself: Which ones can YOU do something about
to alter or change? And which one/s is/are your responsibility? Let us contrast
Participants:5 -7 participants for every facilitator these with those problems or concerns that you cannot do anything about. For
example, is the concern “there might be another supertyphoon” controllable or
List of Materials: uncontrollable?
Systematic Problem Solving Chart (Appendix J)
Problem Solving Worksheet (Appendix K) Let’s take a look again at the problems that are not under our control or are not
Social Map (Appendix L) our responsibility. Although they are stressful, it is not helpful to focus on them.
Metacards So let us set these concerns aside.
1 Box labeled “controllable”
1 Box labeled “uncontrollable” DO: Ask the participants to drop the problems beyond their control in a box (or
at the center of their circle) that you will pass around. The act of dumping the
other concerns into the box can be symbolic of letting go of things beyond their
control.

13
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
SAY: After you’ve identified which concerns are controllable, can you prioritize
these according to how important they are to you and choose one you would like
to work on for today’s session?
DO: Attend to each participant, help each one to identify the problem to work
with for the session.
Breaking down Problems and Brain-storming Solutions (30 mins)
SAY: Once we have focused on a problem, a second step in problem-solving is
thinking about possible solutions. Many times, however, a problem seems too big
or overwhelming to solve. So even before we think of solutions, let’s make sure
that we break down “big” problems to their specific and concrete components.
This makes it more manageable. For example, “I have no house” is a major
concern that can be overwhelming. Perhaps we can break this down to “I have
no materials for a house” and “I need to know know sources of housing
materials”. Let’s take one problem of the group here as another example, and
then let’s do the same for our own problem.
DO: Give out Problem Solving Worksheet (Appendix K). Provide them time (5
mins) to make sure that their problem is specific.
SAY: Now, for the specific concern you have identified, can you list down at least
two possible solutions? Note that there may not be just one solution, but a series
of steps involved to reach the goal or desired outcome.
*Alternative: For participants who cannot easily write down their ideas, facilitator
can list it for them.
DO: Give participants time to list down their ideas. If some participants need
help with writing, do the writing for them.
SAY: Sometimes, it helps when there are many minds who can help us
brainstorm solutions. Let’s take 2 examples here. Would anyone like to share
their most pressing concern and the solutions that they have identified? After
that person shares, other people may want to volunteer their ideas or
suggestions. The person can add to his/her list the ideas shared by others.
DO: Give time for and facilitate group brainstorming. (Note: if more manageable,
participants can also work in pairs).
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
Analyzing Solutions (15 mins)
SAY: Part of problem solving is analyzing the advantages and disadvantages, of
each solution. Let’s try this. For each of possible solution identify what might be
the advantages and disadvantages.
DO: Give time for individual work; assist those who need more guidance and
help with writing.
SAY: Given your analysis, what might be the best solution? Note that, typically,
good solutions are the ones that allow you to move forward or closer to your
desired outcome. These are the solutions that remove barriers or whatever is
keeping you from resolving the concern.
Identifying Social Support Networks (15 mins)
SAY: Sometimes, one positive impact of a disaster is that we realize we are not
alone. (Note: If this module is coming after the module Kalakasan, you can
reference the responses given there). Just like as we remember our strengths, it
is also important to remind ourselves that we have support from others. Let’s
take a moment to first identify our support networks – whether family, friends,
neighbors, community agencies and organizations – before we discuss our
concerns and possible solutions.
DO: Distribute blank social map (Appendix L)
SAY: Write your name on the centermost circle. Then, for the other circles, write
the names of the people, groups, or institutions that you can go to when you
need help or some kind of support.
DO: Give participants 5 minutes to finish their social maps. Ask participants to
stick their maps on the wall/old tarp/manila paper.
SAY: How does it feel to see that you have people and centers/organizations
that can support you?
Tapping Social Support for Problem Solving (15 mins)
SAY: Now based on your solution, identify who in your support map might be
able to help you. I want you to get your social maps and identify who among
those names can best help you with your problem and proposed solution. Write
their names on the paper where your problem/concern and solutions are written.
DO: Give time for individual work
14

SAY: (If there is time) Share your worksheet with a partner.
Insights, Application and Closing (15 mins)
SAY: Thank you for your sharing. In this module, we aimed to developing
problem-solving skills: focusing on that we can control, prioritizing, generating
analyzing solutions and identifying who we might be able to turn to for support.
ASK: What are some of you learning in this session?
. List of Materials:
SAY: To follow through on what we learned today, each of us will commit to
doing 1 or more of the proposed solutions or steps for his or her problem. Is this
okay? Let’s commit to trying out our solutions. Next time we meet, we will ask
volunteers to report on what happened. Also in our next meeting/module we will
(preview the next module that was decided upon)
DO: If appropriate end with a prayer/song
MODULE # 5
Pagsagawa ng KAPAKIPAKINABANG na GAWAIN
(Engaging in Regular and Positive Activities)
Rationale:
Distressing events may cause an alteration or disruption of the conditions of daily
living. These changes in patterns of behaviors may exacerbate stress and
diminish survivors’ morale. In this module, participants are asked to identify
positive and helpful activities that can improve their mood and help them regain
a sense of normalcy.
Module Objectives:
By the end of this module, participants should be able to:
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
1. Contrast helpful from non-helpful behaviors in coping with the
distressing event
2. Explain the importance of engaging in regular routines
3. Identify regular activities that can help them cope better
4. Come up with a plan to resume or engage in regular and positive
activities
Duration:2 hours
Participants:5 -7 participants for every facilitator
Brief Mindfulness Exercise (Appendix I)
Traffic Light (Appendix M)
Red, yellow and green metacards
Markers
Process Design:
Orientation (5 mins)
DO: Greet participants. If appropriate begin with a prayer.
(Note: If this session is conducted sometime after a previous module, you may
want to ask participants to recall what they had talked about and what has
happened to them since. If there was an assignment you can also ask them to
share what they were able to do.)
SAY: Disruptions can be a source of stress and confusion. By engaging in regular
activities and routines, this helps to give us a sense of control and helps us cope
better. In our module today, let’s reflect on our current routines and perhaps see
how we can bring back a sense of normalcy in our lives.
Post-Disaster Routines (30 mins)
SAY: We would like to know how your life is NOW, AFTER the disaster. What are
some of the things you are doing now that you didn’t do before the disaster?
Let’s play a game, you act it out and people can guess what they are.
DO: Let people mime activities.
Alternative: Just let participants share their responses
15
ASK: Based on our discussions are there any activities or behaviors that are not MODULE # 6
helpful to your recovery?
Pag-usad sa KINABUKASAN
SAY: Now let’s talk about activities that you used to do even before the disaster
and that you continue to do on a daily basis because you are happy to be doing
(Moving Forward)
such responsibilities or tasks? Can you act these out?
Rationale:
DO: Let people mime activities. (Alternative: sharing)
An important strategy in enabling the recovery of survivors is to facilitate
hopefulness. The aim of this module is to help survivors identify specific and
ASK: Why do you find joy in doing these activities?
realistic goals for the future and identify actions to move towards these goals.
SAY: Now let’s talk about what are some activities you or other people are doing
Module Objectives:
to cope but may not be helpful
By the end of this module, participants should be able to:
1. Reflect on the meaning and learning from the disaster experience
DO: Let people mime activities. (Alternative: sharing)
2. Articulate some goals for the next 2-3 years
3. Create an action plan to achieve these goals
Insights and Application (30 mins)
Duration:2 hours
SAY: What did you realize after doing the module?
Participants:5 -7 participants for every facilitator
DO: Give them small metacards colored red, yellow and green. Show a picture
of the traffic light (Appendix M). List of Materials:
Brief Mindfulness Activity (Appendix J)
SAY: Based on our discussion, what are the things that you think you should Bond paper and coloring materials
STOP (red), START (yellow) and CONTINUE (green) doing?
Process Design:
DO: Give them time to fill out the cards and to stick them on the table
Orientation (5mins)
Closing (5 mins)
DO: Greet participants. If appropriate begin with a prayer.
SAY: In this module, we talked about activities and the importance of engaging (Note: If this session is conducted sometime after a previous module, you may
in positive activities. When we go home and during the next week, let us be want to ask participants to recall what they had talked about and what has
mindful of incorporating these routines in our daily lives. We will check on each happened to them since. If there was an assignment you can also ask them to
other’s progress the next time we meet. share what they were able to do.)

DO: If appropriate, end with a song or prayer SAY: After a disaster, it is often easier to remember what we lost and our
current problems. But sometimes we gain something even from the most difficult
experiences. Today, we will celebrate our journey as survivors and look forward
to the future.

16
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
Celebrating our Journey to Recovery (10 mins) Closing (15 mins)

SAY: As this is the end of our program, let us try and reflect on all we have SAY: We have journeyed as individuals but we did so together. Before we end, is
learned about ourselves. What are some things you learned because of your there anything anyone would like to say to the others to affirm each other’s
disaster experience? How have you changed for the better because of the journeys and progress towards recovery?
experience?
DO: Close the module/workshop via a song and/or prayer.
SAY: Would you like to share to the others what your learnings were?
DO: Distribute the Post Program Assessment Sheets
DO: Participants can share their responses
Say: Before we all part ways, may we ask you to fill out these sheets once
more. Your answers to these are very important to us. This is the only way we
Aspirations in 2-3 years (40 mins) can tell if we are indeed helping you or not. Please be very honest in answering
these. Thank you very much!
SAY: We have survived a difficult situation and learned much. However, another
key force that drives personal recovery is a sense of hope for the future. In this
module, we will focus on not the past, but the future. But before we do that,
let’s do a short mindfulness activity to center us.

DO: Brief Mindfulness Activity (Note: 5 mins)

SAY: Now we are in a relaxed state, I’d like you to picture yourself, say, 2-3
years from now. What is your life like? Who are you with? What are you doing?
What do you see? (Note: Go through this script slowly, for about 10 mins)
SAY: Now, let’s draw what you saw. You can write key words as well.

DO: Give participants a blank piece of paper and coloring materials then ask if
anyone would like to share their dreams for the future.

Action Planning (30 mins)

DO: Post manila paper all around the room and label each paper with a common
theme of the shared aspirations. Participants assign a leader for each of the
stations.

SAY: It’s not enough to have hopes and aspirations. More important is how we
make those dreams happen. What are the things you think you need to do to
achieve your goals?

DO: Allow participants to share how they plan to reach their dreams.

17
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
 APPENDIX A APPENDIX B
Program Framework Blank Vinta

KALAKASAN
(Finding and Cultivating
Strengths)

KATAWAN
KINABUKASAN (Managing Physical
(Moving Forward) Reactions)

KAPAKIPAKINABANG KALOOBAN
NA GAWAIN (Managing Thoughts
(Doing and Emotions)
PositiveActivities)

KALUTASAN AT
KAAGAPAY
(Seeking Solutions
and Support)

18
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
 APPENDIX C APPENDIX D
Body Worksheet Bio-Energetic Exercises
From the ERASE Stress Program of Dr. Rony Berger

WALL GROUNDING– Participants are asked to lean

their backs on a wall and bend their knees as of they
are “sitting in the air”. They are instructed to inhale
and exhale and remain in this position for 1-2 minutes.
If they feel their legs shaking they should continue to
breathe and stay with it as their legs release the
tension.

THE BOW– This Tai Chi exercise is geared towards

opening the throat and extending the diaphragmatic
muscles. Participants bend their legs, stretch their
hands up and put them in their lower backs creating a
bow shape from their ankles to their shoulders. They
are then instructed to breathe deeply for one minute while holding this pose.

THE HANGER– Participants are asked to keep their knees

slightly bent and slowly bend forward letting their hands and
head hang loose. They are asked to breathe toward their
upper back and stay in this position for 2 minutes. Ask them
to roll themselves up slowly.

19
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
 APPENDIX E
Progressive Muscle Relaxation Script
Close your eyes and put yourself in a comfortable position.
Help your body begin to relax by taking some slow, deep breaths. Take a deep
breath now. Hold your breath and count silently to three, or five, or ten.
Take the amount of time holding your breath that feels good to you. Then let
your breath out in an easy, soothing way. Breathe in again and hold it a few
seconds… and, when you are ready, again let it out. As you let your breath out,
imagine breathing out the tension in your body, out through your nose and
mouth, breathing out the tension as you breathe out.
Do it yet again, breathing in slowly… holding it… and out.
Make a tight fist with both hands… very tight … so tight you can feel the tension
in your forearms. Now, let go suddenly … Notice the feeling of relaxation flowing
up your arms…
Make a fist with both hands again… and suddenly let go.
Again, notice the feeling of relaxation in your arms.…
Tense the muscles of your face as tightly as you can. Wrinkle your forehead,
close your eyes tightly, clench your jaw, bite hard, notice the tension in your
face. Then let go and relax. Notice the difference between relaxation and
tension.
Press your head back as far as it can comfortably go and observe the tension in
your neck. Roll it to the right and left and feel the changing locus of stress. Bring
your head forward and press your chin against your chest. Feel the tension in
your neck and back of your neck Relax allowing your head to return to
comfortable position. Let the relaxation deepen.
Shrug your shoulders and hunch your head down between your shoulders. Relax
and drop shoulders back and feel the relaxation. Give you body a chance to relax
and take deep breaths to tight and loose yourchest
Tighten your stomach and hold. Notice the tension and relax.
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
PROGRESSIVE MUSCLE RELAXATION SCRIPT (FILIPINO)
Ipikit ang iyong mga mata at humanap ng kumportableng posisyon.
Tulungan ang iyong katawan na makapagrelaks sa pamamagitan ng paghinga
nang dahan-dahan at malalim. Huminga nang malalim ngayon.
Pigilan o panatilihin ang iyong hininga hangga’t sa kumportable lang sayo.
Pagkatapos ay huminga nang palabas nang dahan-dahan at nakakapakalmang
paraan. Huminga ulit nang papasok at pigilan ito ng ilang sandali. At kung handa
ka na, huminga ulit nang papalabas. Habang humihinga ka nang papalabas,
isipin na pinapalabas mo ang tensyon mula sa iyong katawan, papalabas sa
iyong ilong at bibig. Ilabas ang iyong tensyon kasama nang paghinga mo nang
papalabas.
Gawin ito ulit. Huminga nang dahan-dahan... pigilang nang sandala... at
ipalabas.
Isara ang iyong dalawang kamay nang mahigpit, mahigpit na mahigpit, sobrang
higpit na nararamdaman mo ang tensyon sa iyong kamay. Ngayon, bumitaw
nang pabigla. Pansinin ang paggaan o pagrelaks nang iyong pakiramdam mula
sa iyong mga kamay.
Isara ulit ang iyong mga kamay nang mahigpit... at bumitaw nang biglaan.
Pansinin ulit ang magaan na pakiramdam mula sa iyong mga kamay.
Ikunot ang iyong noo, isara nang mahigpit ang iyong mga mata, isara nang
mahigpit ang iyong panga, kumagat nang mahigpit. Pansinin ang tensyon sa
iyong mukha. Pagkatapos ay pakawalan ito at magrelaks. Pansinin ang
pagkakaiba nang kung ikaw ay nakarelaks o nakapahinga at kung may tensyon.
Igalaw paatras ang iyong ulo hangga’t sa komportable ka at pansinin ang
nararamdaman na tensyon sa iyong leeg. Igulong o isandal ito sa kanan at
kaliwa at pansinin ang paglipat ng tensyon o pagod. Iposisyon sa harapan ang
iyong ulo at idiin ang iyong nguso sa iyong dibdib. Ramdamin ang tensyon sa
iyong leeg at sa likod nito. Magrelaks, hanyaang bumalik ang iyong ulo sa
kumportable na posisyon. Ipalalalim ang iyong pagrelaks.
Itaas ang iyong balikat at iyuko ang iyong ulo sa gitna ng iyong mga balikat.
Irelaks at bitawan ang iyong mga balikat at damhin ang pagrelaks nito. Ipahinga
ang iyong katawan at huminga nang malalim.
Iunat ang iyong tiyan at panatilihin ito. Pansinin ang tensyon at i-relaks.
20
 APPENDIX F
Tension Release Mindfulness Exercise
By Dr. Lynn C. Waelde, Palo Alto University
We’re going to do something called the tension release exercise. So for tension
release you can just put your two hands out by the side of the chair with the
palms facing the floor. So your fingertips are actually pointing toward the floor
but the palms are facing inside. And just let them hang very comfortably. You
don’t want to put your arms on the arm of the chair if you’re sitting on a chair
with armrest. You don’t need to put them on the arm of the chair but just let
your fingers drop naturally toward the floor. And then on the inhalation, you can
inhale right into the center of your chest and really just expand there. Imagine
that there’s a bubble or balloon that’s expanding in the inhalation. And as it
expands all the tension you’re holding is just dissolving. As you exhale you can
imagine that the breath is going right through your shoulders, right down the
center of your arms and out the palms of your hand.
And so it’s just a way of imagining, that first as you inhale you’re blowing up a
balloon or a bubble. Inside that balloon or bubble is anything that happened or
didn’t happen, any tensions you’re holding. They just dissolve in there. And you
can repeat to yourself, “I wish to release all negative tension.” And as you exhale
your heart is just like a pump, and it’s pumping out any negative tension you’re
holding, right from your heart, right down your shoulders, right down your arms,
and through the palm of your hands. And it’s just falling away to the floor.
“I wish to release all negative tension.”
Once again, exhaling. When you inhale, you can inhale as big as it is comfortable
for you. Really imagining that you’re expanding. And any tension you’re holding
really just dissolve in there. And as you exhale, it just flows right out. And you
say to yourself, “I wish to release all negative tension.”
And the wish to release that tension is the most important part of the exercise.
It’s just wishing to release all that negative tension, anything that has happened
or has not happened. Just taking a big breath there. And as you exhale just
watch it flow out. And you can say to yourself, “I wish to release all negative
tension.”
So just try that on your own. On your own pace for the next minute or two.
[long pause]
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
Any time you want you can let go with the practice and just watch yourself
breathing. And you can just repeat the tension release exercise at your own
pace. [long pause]
As you bring your practice to the close, you can shake out your hands. You can
shake your head back and forth. Just rock it from side to side. Really shake your
shoulders out. You can squeeze your shoulders up to your ears if that’s
comfortable. And then as you exhale through your nose, just let go. Just take a
moment to shake it out a little bit and get comfortable. You can take a deep
refreshing breath. And that is just a way to put that tension release practice to a
close. Just really shaking out any excess tension you’re holding.
And that is the end of the practice.
Tension Release Mindfulness Exercise (FILIPINO)
Salin mula sa akda ni Dr. Lynn C. Waelde, Palo Alto University
May gagawin tayong tinatawag na pangtanggal ng tensyon o tension release
exercise. Para sa tension release, maaaring mong ilagay ang iyong dalawang
kamay sa gilid ng upuan. Ang iyong mga daliri ay dapat nakaturo sa sahig, at
ang mga palad mo ay nakapaloob. Hayaan lamang ang iyong kamay sa gilid.
Kung ang iyong upan ay may hawakan o arm rest, huwag ilagay ang iyong
kamay sa arm rest. Hayaan lang na ang iyong mga daliri ay nakababa sa
direksyon ng sahig. At sa iyong paghinga, pwede kang huminga nang papaloob
sa gitna mismo ng iyong dibdib at hayaan itong lumaki. Isipin mong mayroong
isang lobo na lumalaki habang ikaw ay humihinga papaloob. At habang ito ay
lumalaki, lahat ng tensyon na iyong nararamdaman ay nawawala. Kapag ikaw
ay huminga papalabas, isipin mong ang iyong hininga ay dumadaan sa iyong
balikat, pababa sa gitna ng iyong braso, at papalabas sa iyong mga palad.
Iyon ay isang paraan ng pag-iisip, na kapag ikaw ay humihinga papaloob, para
mong hinihipan papalaki ang isang lobo. Sa loob ng lobong iyon ay ang mga
bagay na na nangyari o hindi nangyari, at lahat ng tensyon na nararamdaman
mo. Mawawala silang lahat doon. At maaari mong ulitin sa sarili mo, “Gusto
kong mawala ang lahat ng negatibong tensyon na nararamdaman ko.” At
habang ikaw ay humihinga papalabas, isipin na ang puso mo ay parang bomba
ng tubig, at inilalabas nito ang lahat ng negatibong tensyon, mula sa iyong puso,
21
pababa sa iyong balikat, pababa sa iyong braso, at papunta sa iyong mga palad. Thoughts, Feelings, Behaviors Chart
Nalalaglag silang lahat sa sahig.

“Gusto kong mawala ang lahat ng negatibong tensyon.” FEELINGS

Muli, ang paghinga papalabas. Kapag ikaw ay huminga papaloob, maaari kang
huminga ng gaano kalalim na kumportable para sa iyo. Isipin mo talaga na ikaw
ay lumalaki habang humihinga. At lahat ng tensyon na nararamdaman mo ay
mawawala doon. At paghinga mo papalabas, lumalabas lang ang mga ito. At
sabihin mo sa iyong sarili, “Gusto kong mawala ang lahat ng negatibong
tensyon.”

Subukan mong gawin iyon mag-isa. Sa sarili mong bilis sa loob ng isa o
dalawang minuto. [tumigil muna]

Habang ginagawa mo ang tension release exercise, lumunok ka habang THOUGHTS

humihinga. Dahan-dahang huminga, lumunok, at humingang muli nang malalim.

“Alam kong gusto kong ilabas ang lahat ng negatibong tensyon.” Habang
humihinga, hayaan lang dumaloy at lumabas ang tensyon sa palad ng iyong
dalawang kamay.

Maari kang tumigil sa ehersisyo anumang oras at patuloy na pakiramdaman ang

iyong paghinga. Maari mong ulitin ang ehersisyong pangtanggal sa negatibong
tensyon sa iyong nais na bilis.

Habang patapos ang iyong praktis, igalaw niyo ang inyong kamay. Igalaw niyo
din ang inyong ulo nang paulit-ulit. Igalaw niyo ang inyong ulo pakaliwa at BEHAVIORS
pakanan. Galawin niyo din ang inyong mga balikat. Maari niyo ding itaas at ilapit
ang inyong balikat sa inyong tenga. Huminga sa pamamagitan ng inyong ilong.
Magpatuloy lang sa paghinga hanggang sa maging komportable. Huminga nang
malalim para mailabas pa ang anumang natitirang tensyon na nararamdaman
mo. At dito nagtatapos ang praktis.

APPENDIX G
22
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
 APPENDIX H APPENDIX I
Ambiguous picture Brief Mindfulness Exercise
By Dr. Lynn C. Waelde, Palo Alto University

Take a comfortable position. You can sit relatively straight with your feet flat on
the floor and your hands on your knees or on your lap. Just check to make sure
that your shoulders are aligned with your hips. If you’re feeling a little sleepy, you
can tilt your chin up a bit and just take a moment to watch your breath.

Notice each breath as you inhale. You can watch the breath as it comes in
through your nose and goes pass through your throat. And then watch where
your breath goes after that. You may notice that your chest or your stomach
expands when you breathe, your diaphragm. And then notice how it feels as you
exhale.

You can notice everything there is to notice about your breathing. Notice how the
breath sounds. Notice the temperature of your breathing.

And if your thoughts should happen to wander away, that’s a perfectly natural
thing. You can just gently bring your thoughts back. Not in a forceful way, but just
in a very gentle way. Just return your attention back to your breath because
there’s really nothing else that you need to be doing right now. Just simply sitting
and noticing.

And if it’s comfortable for you, you can just notice your breath as you expand
right in the chest, right in the center of your chest. If that’s uncomfortable to you
then you can just watch the whole length of your breath. Watching as your chest
expands in the inhalation. And then watching as your chest goes down with each
exhalation.

Source:
http://www.coolopticalillusions.com/optical_illusions_images_2/images/youngwo
manoldlady.jpg

23
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
 BRIEF MINDFULNESS (FILIPINO) APPENDIX J
Systematic Problem Solving Chart
Salin mula sa akda ni Dr. Lynn C. Waelde, Palo Alto University

Siguraduhing ikaw ay nasa kumportableng posisyon. Maari kang umupo nang

tuwid at nakalapat ang paa sa sahig at ang iyong kamay ay nakapatong sa iyong
•Ilista ang problema
tuhod o hita. Siguraduhin lang na ang iyong mga balikat ay pantay sa iyong
balakang. Kung ikaw ay inaantok, pwede mong itaas ng kaunti ang iyong ulo at
pakiramdaman ang iyong paghinga.

Pakiramdaman ang iyong bawat hininga. Maaari mong pansinin ang iyong
hininga habang papasok ito sa iyong ilong at dadaan sa iyong lalamunan.
•Tukuyin ang may-ari ng problema
Pansinin kung saan pupunta ang iyong hininga pagkatapos noon. Mapapansin
mo na ang iyong dibdib o tiyan ay lumalaki kapag huminga ka. Pagkatapos,
tignan kung ano ang pakiramdam kapag ikaw ay huminga nang palabas.

Mapapansin mo ang lahat ng pwedeng mapansin sa iyong paghinga. Pansinin

•Piliin ang pinaka-importante at ang
mo kung ano ang tunog ng iyong hininga. Pansinin rin ang temperatura (kung priyoridad
malamig o mainit) ng iyong paghinga.

At kung mapa-isip ka ng ibang bagay, natural at okay lang iyon. Maaari mo

namang ibalik ang iyong isip sa ating ginagawa. Huwag itong biglain, gawin ito
nang dahan-dahan. Ibalik mo lang ang iyong atensyon sa iyong paghinga dahil
wala ka namang ibang bagay na kailanganggawin ngayon. Umupo lang at
•Mag-isip ng mga solusyon
pansinin ang iyong paghinga.

At kung kumportable para sa iyo, maaari mong pansinin ang iyong hininga
habang lumalaki ang iyong dibdib, sa gitna mismo ng iyong dibdib. Kung hindi
kumportable para sa iyo, pansinin mo na lang ang buong haba ng iyong hininga.
Tinitignan habang lumalaki ang iyong dibdib habang ikaw ay humihinga
•Suriin ang mga solusyon
papaloob. At tinitignan ang iyong dibdib na bumababa habang ikaw ay
humihinga papalabas.

•Humingi ng tulong o impormasyon sa

pagbibigay-lunas sa iyong problema

APPENDIX K
24
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
 PROBLEM SOLVING WORKSHEET Social Map
Problem: Instructions:
Isulat ang iyong pangalan sa gitnang bilog. Isulat ang pangalan ng mga tao,
grupo, o institusyon na maaari mong hingan ng tulong o suporta. Magdagdag ng
Specifics of Problem: mga bilog kung kinakailangan at iugnay/ikabit sa pinakagitnang bilog sa
pamamagitan ng pagguhit ng linya.

Possible Solutions Pros Cons

Use back page if necessary

APPENDIX M
APPENDIX L Traffic Light
25
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines
Gumuhit ng traffic light, kagaya ng larawan sa ibaba, sa Manila paper. Kulayan
ng naaayon.

Alternatibo: Gumupit ng 3 malaking bilog mula sa 3 cartolina (1 pula, 1 dilaw, 1

berde) at idikit sa pisara.

26
KATATAGAN: Modules for Developing Resilience
Psychological Association of the Philippines