UNDERSTANDING THE SELF  Generalization and Discrimination

- How do I differentiate
UNIT 3: MANAGING AND CARING FOR THE
INTERESTING AND
SELF
UNINTERESTING? (similarities and
A. Learning to Be A Better Student differences)
 Favor
Getting stress out of your life takes more than
- What’s in it for me?
prayer alone. You must take action to make
- PROS and CONS
changes and stop doing whatever is causing the
 Operant and Classical Conditioning
stress. You can learn to calm down in the way
- Primary and Secondary Reinforcers
you handle things. ‐ Joyce Meyer
- “AHA” Moment
 Learning
- Permanent B. Setting Goals for Success
- Process of memory
Managing and Caring for the Self
- Is maturation a type of learning?
 Goals
- Observable and measurable end
result of several objectives that are
to be accomplished in a given time
frame.
- Desired results or outcomes one
wishes to achieve.
- Vision / Aim
 Importance of Goals
- Guide to act
- Motivates one’s behavior
 Spontaneous Recovery  Goal Setting Theory
- If you lost track of a new study habit, - Edwin Locke and Gary Latham
create a hierarchy that would - Goal setting is essentially linked to
require you to identify you goal to task performance.
enhancing your study habits and - Specific and challenging goals along
effective learning with appropriate feedback
contribute to higher and better task
performance.
- Goals indicate and give direction to
a person about what needs to be
done and how much efforts are
required to be put in.
 SMART Goals
1. S – Specific
 Your goal should be clear
and specific, otherwise you
 won't be able to focus your  When your goals are clear,
efforts or feel truly you already know what
motivated to achieve it. you're trying to achieve.
2. M – Measurable  You can eventually
 Setting measurable goals is measure results accurately
important in order to track 2. Setting Challenging Goals
your progress and stay  People are often
motivated. motivated by
3. A – Action Plan challenging goals
 Goals need to be realistic 3. Securing Personal Commitment
and achievable for it to be  To be effective, you
successful. must understand and
 Goals should also motivate agree to the goals
you to stretch your abilities 4. Gaining Feedback
towards proper planning.  You should also
 You will further begin to evaluate your action, so
identify different resources that you can gauge how
that can bring you closer to well you are progressing
it. 5. Considering Task Complexity
4. R – Relevant  Ensure that your goals
 Relevant goals must also be doesn’t become too
applicable to the present overwhelming
situation and aligned to the
Human Motivation
vision you set.
 Your goal matters to you  Theory of Human Motivation
5. T – Time Bound - Abraham Maslow
 Every goal needs a deadline, - Hierarchy of Needs
this will motivate you and
help you focus toward your
goal. Self-
 Locke and Latham’s Five Principle
- According to Edwin Locke and Gary
Latham, there are five goal setting
principles that can improve our
chances of success:
 Clarity.
 Challenge.
 Commitment. Efficacy
 Feedback.
 Self-Efficacy
 Task complexity.
- is the belief we have in our own
1. Setting Clear Goals
abilities, specifically our ability to
 2015]. Monitoring trends in health
risk behaviors can help in identifying
potential preventive strategies
(Clark, T.; Fleming, T.; Bullen, P.;
Crengle, S.; E. AL 2013)
- Health Risk Behaviors may include:
1. overweight and dietary
behavior;
2. physical activity and sedentary
behavior;
3. substance use;
meet the challenges ahead of us and 4. injury and violence;
complete a task successfully. 5. poor mental health;
 Self-Efficacy Theory 6. oral and hand hygiene
- Albert Bandura 7. Low protective factors.
- Social Cognitive Theory  Components of Wellness
- Nutrition
- Exercise Routine
- Sleep Hygiene
- Prevention & Care of Illness/Injury
- Medication Routines
- Stress Management
- Psychological/Mental Health
- Healthful Living Space
- Social Relationships
- Recreational Activities
- Safety Precautions
- Personal Health Choices
- Spirituality
C. Part 1: Taking Charge of One’s Health

 Personal Health Management

- taking active responsibility for
managing one’s own health

 Why You Need to be Healthy? C. Part 2: Stress, Stressors, and Reactions to

- “In the Philippines, four out of the Stress
ten leading causes of deaths among
youth and young adults aged 10–24  Stress
years are noncommunicable in - is an internal alarm system, the
nature, and these are mostly body’s response to a real or
attributable to risk” [Baquilod, perceived threat
 - It is a combination of a stressor and parents who separate or
a stress response divorce.
- is the body’s and mind’s reaction to
everyday demands and threats it is a  Body’s Stress Response
part of daily life. - When you perceive a situation or
- It can be useful or harmful, event to be a threat, your body
energizing or exhausting. begins a stress response.
 Kinds of Stress - How your body and mind react is
- Stress can be positive or negative, your stress response.
depending on how it’s perceived, - The Nervous system and Endocrine
managed, and put to use. system are active during the body’s
1. Distress or Negative Stress response to stressors.
 can result when there is - The body’s response is largely
too much pressure or involuntary, or automatic.
trauma and you are - It happens in 3 stages and can occur
unable to cope with it whether the stress is physical or
2. Eustress or Positive Stress emotional, positive, or negative.
 Can help you achieve  Stages of the Body’s Stress Response
your goals 1. Stage 1: Alarm
 Research suggest that  Alarm: when the body and
acceptable levels of mind go on high alert.
stress may even help  Increase breathing and
you to focus and heart rate increases.
concentrate better.  The pituitary gland secretes
 Stressors a hormone that stimulates
- can be people, objects, places, the adrenal glands, which in
events, or situations that cause you turn secrete a hormone
to react. called adrenaline
- Categories:  Adrenaline is the
1. Environmental Stressors - “emergency hormone”.
poverty, pollution, crowding,  When we are stressed,
noise, or natural disasters. stress hormones surge
2. Cognitive or Thinking Stressors through our bodies,
- how a person perceives a sharpening our senses,
situation. Test, exams, tensing our muscles, and
problems. preparing us for battle, this
3. Personal Behavior Stressors - is known as the “Fight or
negative reactions in the body Flight “
and mind caused by using drugs
or not exercising.
4. Life Situations Stressors -
having a relative or pet die,
 2. Stage 2: Resistance likely to have heart disease in the
 If the stressor is prolonged,
the stage of resistance
occurs.
 The body tries to repair and
return to its normal state.
 People in extremely high
stress situations have been
known to accomplish
incredible feats of strength
3. Stage 3: Fatigue
 Fatigue resulting in a tired
feeling that lowers one’s future)
level of activity.  Stress and Your Personality Type
 Physical Fatigue  may - Personality is another factor in how
occur at the end of a long you handle stress.
day or after exercise. - The Type A personality is described
 Pathological Fatigue  is as a competitive, high achieving
tiredness brought on by personality type most likely to
overworking the body’s develop heart disease or other
defenses in fighting disease. significant health problems
Anemia, the flu, being - The Type B personality is seen as a
overweight, and having “laid back”, noncompetitive
poor nutrition can cause personality type less likely to suffer
fatigue from heart disease.
 Psychological Fatigue   Stress and Illnesses
can result from constant - Alcohol and drug dependencies
worry, overwork, - Asthma, allergies and skin diseases
depression, boredom and - Anxiety
isolation - Backaches
- Cancer
 Stress Response to Fight or Flight - Depressed immune
- When you lose your temper, the system/increased
body goes into fight or‐ flight mode, - likelihood of colds and infections
as if there is danger, a real threat of - Depression and suicide
harm. - Headaches (migraines, too)
- Adrenaline levels in the blood shoot - Heart disease/heart attack
up, stress hormone levels rise, blood - High cholesterol
pressure spikes, and the heart shifts - Sleep disturbances
from pumping five quarts of blood a - Stroke
minute to shooting through 20
quarts of blood a minute! (more
 - TMJ (temporomandibular) joint 1. Karangalan - Filipinos are sensitive
syndrome to attacks on their own self‐esteem
- Ulcers and digestive disorders and dignity
 Blood Pressure 2. Katarungan - Lack of justice causes
- Stress and High Blood Pressure: stress
Mental and Emotional stress can 3. Kalayaan - Absence of “Freedom
cause an increase in your levels of and mobility” causes stress
cholesterol (fatty substance) that
blocks arteries  Confronting Stress, Filipino Style
 Stroke 1. Bahala Na - "God will take care of
- Your blood is more likely to clot things.“ Improvisatory skills of
when you are under stress which Filipinos
could lead to a stroke. 2. Lakas ng Loob - Courage in the face
- Stress hormone levels spike, of difficulties and uncertainties
damaging cells in your brain and 3. Pakikibaka - Recognizing one’s
impairing your ability to remember. convictions. Resistance or
concurrent clashes

C. Part 3: Stress and the Filipinos

 Stressors: Filipino College Students
 Stress in Filipino - Academics
- Ang tensiyon (stress) ay isang - Workload
emosyonal at pisikal na reaksiyon - Time Management
sa pagbabago. - Others: Responsibilities due to
being one’s own, Financial
Social and Cultural Dimensions of Stress
Problems, Extracurricular Activities,
 Social Stress Parental Pressure on academic
- Exposure to stressful life events or performance, After Graduation
social environments Plans, Peer Relationships
- Negative physical and  Stress and Social Media
psychological outcomes - maintaining network of Facebook
- Physical illness and lower mental friends
health - feeling jealous of well‐documented
 The Compliant Filipino and well‐appointed lives
1. Hiya - Filipinos are very aware of - addictive crafts on Pinterest
the opinions of others and what - status updates on Twitter
people think of them - “fear of missing out” on activities in
2. Utang na Loob (Debt of Gratitude) - the lives of friends and family
Can cause stress as it refutes  Stress Responses
unconditional positive regard 1. Affective Responses
3. Pakikisama - The pressure to  Most Frequent: Fear and
conform causes stress Anxiety
 Filipino Social Values
  Fear  thinking that  Importance of Self-Care
courses in the university are - PREVENTION OF DEPRESSION
highly difficult and thus, AND SUICIDE as there is evidence
easy to fail. that adolescent depression can
 Anxiety and doubts can be markedly elevate risk of adult
powerful sources of stress suicide attempts (Weissman et al.
1999; Costello et al. 2002).
which can further
- Worldwide, suicide ranks in the top
aggravate one’s state
five causes of mortality among 15‐
2. Cognitive Responses
to 19‐yearolds (WHO, 2000).
 Most Frequent: Worrying
- In Australia, suicide is the most
and Catastrophic Thinking frequent cause of death among the
 academic expectations young, accounting for
(others / self) approximately one quarter of
 responsibilities to deaths for those aged 15–24 years
accomplish from (Australian Bureau of Statistics,
expectations 2011).
 Another Stressor: - Suicidal ideation, and threats or
Socialization gestures of suicide attempt have
3. Behavioral Response been shown to predict future
 negative responses  suicide attempt (Prinstein et al.
(smoking, doing drugs, 2008), making these phenomena
social withdrawal, over or an important target for
intervention, one of which is
under eating, and escape or
regular self‐care
avoidance)
- Youth depression is therefore one
 positive behaviors or
of the most important public health
resolve it  (exercise, issues of our time, THUS, SELF‐
singing, studying) CARE IS IMPORTANT
 physiological stress - “Just like you do on a plane, you
responses need to put on your own oxygen
mask first before trying to help
“Stress is a vital part of one’s life. If you are
others.” ‐Dean Nancy Smyth
living a life without stress, you need to strike a
- Starts with a resolution and, like
balance”
building muscles, self‐care is
“No stress means no performance.” ‐Dr. created through the conscious daily
Ronaldo Elepaño, psychiatrist of The Medical pursuit of positive, strengthening
City habits.
- Taking good care of yourself not
D. Taking Care of the Self: The Need For only makes your life more fulfilling
Self-Care and Compassion and contributes to your well being
but it also extends to others.
(Richardson,2010)
 - SELF‐CARE “as the practice of - SELF‐CARE CAN STRENGTHEN
activities that mature person OUR CHARACTER
initiates and performs, within a - SELF‐CARE IS A GOOD
time frame, to promote and PREVENTIVE MEASURE
maintain personal wellbeing, - Moore et al., 2011 have pointed out
healthy functioning and continuing the there is a relationship between
development throughout life”
self‐care and well‐being
(Orem, 2001)
- Well‐being is a dynamic concept
that includes subjective, social, and
 What is Self-Care?
psychological dimensions as well as
- SELF‐CARE IS SELF‐COMPASSION
- Self‐compassion describes a health related behaviors.
positive and caring attitude of a
person toward her‐ or himself in the
face of failures and individual
shortcomings.
- It is defined as a healthy attitude
towardoneself and is assumed to
influence individuals’ evaluations of
potentially threatening situations
(Neff, 2003a)
- Jaarsma et al. (2003) suggested
that self‐care could be a universal  Dimensions of Well-Being (Carol Ryff,
phenomenon which is triggered by 1989)
the presence of health problem 1. Self-Acceptance
issues  High Self Acceptance: You
- In particular, psychological self‐care possess a positive attitude
has been given a substantial toward yourself;
attention with respect to its relation acknowledge and accept
to work stress, burnout syndrome multiple aspects of yourself
and further problems often faced by including both good and
psychologists, social workers and bad qualities; and feel
therapists (Maltzman, 2011 positive about your past life.
Lovašová, 2015; Raczova, Lovašova,  Low Self Acceptance: You
2016; Halachová, Lichner, 2017; feel dissatisfied with
Mesárošová, 2017). yourself; are disappointed
with what has occurred in
 Long Term Benefits your past life; are troubled
- SELF‐CARE BOOSTS RESILIENCE about certain personal
- SELF‐CARE CAN MAXIMIZE qualities; and wish to be
PROTECTIVE FACTORS AND different than what you are.
MINIMIZE THE RISK FACTORS 2. Personal Growth
  Strong Personal Growth: trusting relationships with
You have a feeling of others; are concerned about
continued development; the welfare of others; are
see yourself as growing and capable of strong empathy,
expanding; are open to new affection, and intimacy; and
experiences; have the sense understand the give and
of realizing your potential; take of human
see improvement in relationships.
yourself and behavior over  Weak Relations: You have
time; are changing in ways few close, trusting
that reflect more self‐ relationships with others;
knowledge and find it difficult to be warm,
effectiveness. open, and concerned about
 Weak Personal Growth: You others; are isolated and
have a sense of personal frustrated in interpersonal
stagnation; lack the sense relationships; and are not
of improvement or willing to make
expansion over time; feel compromises to sustain
bored and uninterested important ties with others
with life; and feel unable to 5. Environmental Mastery
develop new attitudes or  High Environmental
behaviors. Mastery: You have a sense
3. Purpose in Life of mastery and competence
 Strong Purpose in Life: You in managing the
have goals in life and a environment; control
sense of directedness; feel complex array of external
there is meaning to your activities; make effective
present and past life; hold use of surrounding
beliefs that give life opportunities; and are able
purpose; and have aims and to choose or create contexts
objectives for living. suitable to your personal
 Weak Purpose in Life: You needs and values.
lack a sense of meaning in  Low Environmental
life; have few goals or aims, Mastery: You have difficulty
lack a sense of direction; do managing everyday affairs;
not see purpose of your past feel unable to change or
life; and have no outlook or improve surrounding
beliefs that give life contexts; are unaware of
meaning. surrounding opportunities;
4. Positive Relations With Others and lack a sense of control
 Strong Positive Relations: over the external world
You have warm, satisfying, 6. Autonomy
 High Autonomy: You are
self‐determining and
independent; are able to
resist social pressures to
think and act in certain
ways; regulate behavior
from within; and evaluate
yourself by personal
standards.
 Low Autonomy: You are
concerned about the
expectations and
evaluations of others; rely
on judgments of others to
make important decisions;
and conform to social
pressures to think and act in
certain ways.