Personal Development Q1  Self-confidence is a trait that develops through self-awareness,

understanding of one's capabilities, and a positive attitude. This trait is

Two Broad Categories of Self-Concept
reflected in one's speech, appearance, dressing, gait, and physical
1. Ideal Self is the version of oneself that is hoped to possess the positive health. The key to developing self-confidence is to believe in yourself
qualities of a mentor or other respected figure. It is an image that has been and your abilities and to set achievable goals that lead to success.
developed over time based on experiences and teachings from parents,  Persistence. It makes you keep moving forward regardless of
society, and personal beliefs. emerging obstacles- problems, laziness, bad emotional state, etc. It
2. Actual Self is made up of characteristics that are either innate or acquired reduces the costs of overcoming obstacles. It can also be developed
through nurture. Understanding oneself stems from social interactions that with the help of self-discipline.
offer insight into how others perceive us. Our true self is how we think, feel,
 Managing stress. It helps combat stress that arises in daily life from
look, and behave, but since we cannot fully comprehend how others perceive
the environment and other people. Stress arises from the uncertainty in
us, our self-image is what we present to the world. Self-concept refers to
an unknown situation when a lack of information creates the risk of
your awareness of yourself. It is the construct that negotiates the two
negative consequences of your actions. It increases efficiency in an
selves (ideal and actual self). It connotes first the identification of the
actively changing environment.
ideal self as separate from others, and second, it encompasses all the
 Problem-solving skills. They help cope with the problems
behaviors evaluated in the actual self that you engage in to reach the
encountered with a lack of experience. It increases efficiency by
ideal self.
adopting new ways to achieve goals when obtaining a new experience.
Personal Effectiveness is achieved by utilizing personal resources like  Creativity. It allows you to find extraordinary ways to carry out a
talents, skills, energy, and time to accomplish life goals. To improve personal specific action that no one has tried to use. It can lead to a decrease or
performance, one must be self-aware, leverage strengths, learn new an increase in costs, but usually, the speed of action is greatly
techniques, and be behaviorally flexible. Innate characteristics such as talent increased when using creative tools.
and experience acquired through personal development are key factors in  Generating ideas. The process of generating new and unique ideas
personal effectiveness. Identifying and developing talents to be used in a involves creating a mental image of an object that can be changed
specific field is crucial. Experience is gained through cognitive and practical before being applied in reality. One approach to generating ideas is
activities, which include knowledge acquisition, action planning, and risk using mental maps, which help materialize, visualize, and analyze all
assessment. Skills play an essential role in executing the plan, and repeated ideas to generate new ones.
use of the same ability can lead to the development of a habit that runs
subconsciously. There are three kinds of people in this world:

Skills that will greatly increase the efficiency of any person who owns them:  Moviegoer. The individual spends their days watching the movie of
their life and criticizing it, feeling powerless. This passive behavior
 Determination. It allows you to focus only on achieving a specific goal is seen as pathetic and miserable.
without being distracted by less important things or spontaneous  Actor the person in question is aware that they are the main
desires. It may be developed with the help of self-discipline exercises. character in their own life and have control over their actions and
how they present themselves. While they are happy to have some
 level of control, they often wish things would turn out differently but Eight main developmental tasks that adolescents must complete in
understand that some things are out of their control. order to establish an identity:
 Scriptwriter the individual in question not only observes and
1. Achieving mature relations with both sexes.
performs, but also originates the entire film from their imagination.
2. Achieving masculine or feminine social roles.
They determine the dialogue, actions, and conclusion, recognizing
3. Accepting one’s physique.
their substantial influence over their own life and ensuring a positive
4. To achieve emotional independence adult
outcome.
5. Preparing for marriage and family life. Sexual maturation
There is negotiation that exists between the two selves which is complex 6. Preparing for an economic career.
because there are numerous exchanges between the ideal and actual self. 7. Acquiring values and an ethical system to guide behavior.
8. Desiring and achieving socially responsible behavior.
3 Basic Aspects of the Self:
Phases of adolescence:
1. Physical or tangible aspects as they relate to the body.
 Early Adolescence (Ages 10-14) undergo physical growth and
2. Intellectual and conscious aspects as they relate to the mind.
increased sexual interest during the beginning stages of puberty.
3. Emotional and intuitive aspects as they relate to the spirit. Although their capacity for abstract thought is limited, their intellectual
interests expand and develop deeper moral thinking during early
Personality refers to an individual's unique pattern of enduring, long-term adolescence.
characteristics and interactions with the world. It is what makes us distinct
 Middle Adolescence (Ages 15-17) both males and females complete
from others.
puberty, but physical growth slows for females while it continues for
Adolescence is a period of transition when the individual changes physically males. Abstract thought capacity continues to grow, and adolescents
and psychologically from a child to an adult. become interested in long-term goals, the meaning of life, and moral
reasoning. In this stage, they experience emotional and social
• It is a period when rapid physiological and psychological changes changes, including increased self-involvement and drive for
demand new social roles to take place. Prior to these changes, independence.
adolescents often faced a number of crises and dilemmas.
 Late Adolescence/Young Adulthood (Ages 18-24) individuals tend
Puberty is the physical maturing that makes an individual capable of sexual to experience more cognitive development than physical development.
reproduction. It is important to adolescence because when a child hits They gain the ability to think rationally, delay gratification, plan for the
puberty, that’s when the child becomes an adolescent. is a big part of an future, and develop a strong sense of identity. Additionally, they tend to
adolescent’s life. experience increased emotional stability and independence.

Eric Erikson According to a developmental psychologist, each stage of life is Society plays a huge role in molding teens’ behavior, character, and attitude.
marked by a specific crisis or conflict between competing tendencies. It determines how they see other people, their general outlook, and their
Adolescents must integrate various roles into a consistent self-identity during ethics. Parents, and other family members, can also influence all these
this phase, and failure to do so may result in confusion over who they are. things, but the things that will remain with the kids for the long term are
learned from society.
Peers social and emotional maturity are closely linked. As teens mature state of well-being where one can cope with stress, work productively, and
emotionally, their friendships with peers become more intimate and contribute to their community.
vulnerable, requiring greater trust. Peer groups become increasingly
 defined as "successful performance of the mental function, resulting in
important during this time, providing a source of support and independence
productive activities, fulfilling relationships with other people, and the
as teens turn to their friends instead of family.
ability to change and to cope with adversity."
FAMILY plays a limited role during this time; research demonstrates that
Psychological Well-being (PWB) refers to positive mental states, such as
positive family connections are protective factors against risky health
happiness or satisfaction. If I say that I’m happy, or very satisfied with my life
behaviors. Maintaining family relationships and emotional support is crucial
you can be pretty sure that my psychological well-being is quite high.
for the positive development of young people.
INFLUENCES ON MENTAL HEALTH AND WELL-BEING:
Responsibility is defined as the ability to be answerable or accountable for
something within one's power, control, or management.  Structural factors such as safe living environments, employment,
education, freedom from discrimination and violence, and access to
Accountability is an obligation or willingness to accept responsibility.
economic resources.
8 ways to become a Responsible Adolescent Prepared for Adult Life:
 Community factors such as a positive sense of belonging, community
1. Focus on your studies and do well in all of your endeavors. connectedness, activities to highlight and embrace diversity, social
support, and participation in society
2. Take care of your health and hygiene.
 Individual factors such as the ability to manage thoughts and cope
3. Establish good communication and relations with your parents or
with stressors and having communication and social skills to support
guardians.
connection with others.
4. Think a lot before doing something.
4 BASIC DIMENSIONS OF HEALTH AND WELL-BEING:
5. Choose to do the right thing. 1. Thoughts The way one perceives things can affect their mental health.
Positive thoughts lead to a more balanced outlook on life, while
6. It's important to resist temptation and avoid bad behavior in order to
negative thoughts can lead to ignoring positive things.
become a responsible individual. To achieve this, it's crucial to steer
2. Body reactions are changes in your body functions such as heart
clear of immoral actions.
rate, breathing, digestion, brain chemicals, hormones, and more.
7. Respect yourself. You are an adult in the making. Changes in your body reactions often go along with changes in your
mental health.
8. Be prepared to be answerable or accountable for your actions and 3. Emotions are a big part of emotions is the way you feel. Emotions can
behavior. be pleasant, unpleasant, or blended, such as when you have two
Mental Health encompasses emotional, psychological, and social well- emotions at the same time. Changes in emotions often accompany
being, and influences how we think, feel, and act. It is crucial throughout our changes in mental health.
lives and is related to the social and emotional well-being of individuals and
communities. The World Health Organization describes mental health as a
 4. Behaviors are the ways you act and respond to your environment.  Generalized Anxiety Disorder exhibits physical symptoms such as
Some behaviors are helpful, and some can be harmful. Changes in tense muscles, restlessness, easy fatigue, difficulty concentrating, or
behavior often go along with changes in mental health. disrupted sleep patterns.
 Social Phobia is a condition where people worry about social
Mental illness refers to diagnosable mental disorders characterized by
situations. Symptoms may include sweating, blushing, and muscle
alterations in thinking, mood, or behavior (or a combination thereof)
tension. Those with social anxiety are often sensitive to criticism and
associated with distress and impaired functioning." According to research, the
have trouble standing up for themselves. They may have low self-
majority of diagnosable mental health conditions stem from adolescence with
esteem, become easily embarrassed, and become very shy and self-
half starting from the age of 14 and three-fourths by 24.
conscious.
Types of Mental Illness:  Obsessive-Compulsive Disorder experiences frequent and
unreasonable thoughts, known as obsessions, which lead them to
Depression symptoms are emotional or mood-related disorders that include
perform certain rituals or routines, called compulsions, to alleviate the
sadness, hopelessness, misery, and the inability to enjoy. These symptoms
thoughts. Children and adolescents with this disorder may repeat
can be compounded by negative thoughts about oneself, the world, and the
certain behaviors to avoid imagined outcomes.
future. Other symptoms include loss of interest, lack of drive, difficulty starting
tasks, loss of energy, sleep problems, and changes in appetite or weight.  Panic Disorder experiences intense fear and difficulty breathing and
Contributing factors can include self-image, family separation, emotionally may also feel shaky, dizzy, and fear losing their mind or dying. This
unavailable or financially struggling parents, and poor personal relationships may cause avoidance of leaving the house or attending school due to
leading to peer rejection. the fear of something terrible happening.
 Post-Traumatic Stress Disorder may exhibit symptoms such as
Eating Disorder Extraordinary weight loss. jumpiness, muscle tension, hypervigilance, nightmares, and other
 Anorexia Nervosa Individuals with persistent hunger and intense fear of
sleep disturbances. They may also feel as though they are reliving the
gaining weight often weigh less than what is considered normal for traumatic experience.
their age and height. This pursuit of thinness can lead to serious health Stress is a mental state of anxiety and tension brought about by life's
consequences. challenges, work, and other factors. It can manifest as a response to external
 Bulimia Nervosa Binge eating and then purging by self-inducing vomiting or events such as exams or internal events such as fear, worry, or anger. The
using a laxative. body reacts to every experience, prompting a response.
Anxiety Over worrying about future events and fear is a reaction to current events.
 Eustress is positive stress for it is helpful—it motivates the individual
Genes likely play a role in the causes of anxiety, as well as the home, neighborhood,
to keep on working and reach for the goal.
school, and other environmental factors.
 Distress is negative stress because it could have harmful implications
 Separation Anxiety Disorder exhibits worry and physical symptoms for the individual, such as anxiety and depression; discourage the
such as stomach aches and vomiting. They may struggle to attend individual from becoming productive; and cause emotional, physical,
school or sleep without a parent present and may have nightmares and psychological problems.
about being lost or kidnapped.
Stressors are the situations and pressures that cause stress. Stress can
come from both positive and negative events that require high demands. It
can also be self-generated by worrying excessively or having negative system, are three-part units and are key to brain function. They are
thoughts. comprised of a nerve cell body, axon, and dendrite, and the power
of the rapid-fire process that turns thought into movement.
 Cataclysmic events Sudden strong stresses affecting many people.
 The cerebrum is the largest of the three brain sections, accounts for
These can be natural disasters like typhoons and earthquakes, or
about 85 percent of the brain's weight, and has four lobes. The lobes -
man-made troubles such as terrorist attacks and bombings. (Feldman,
frontal, parietal, temporal, and occipital -- each have different
2010).
functions. They get their names from the sections of the skull that are
 Personal stressors encompass a wide range of conditions, events,
next to them.
and situations that can cause either positive or negative stress. These  The parietal lobe helps people understand what they see
may include life changes like marriage, job loss or gain, starting or and feel, while the frontal lobe determines personality and
finishing school, and leaving or making new friends. Stress arises emotions. Vision functions are located in the occipital lobe,
when an individual experiences frustration, pressure, or conflict. and hearing and word recognition abilities are in the
Strategies to cope with Stress: temporal lobe.

1. Become attuned to your body and emotions.

2. Exercise regularly.
3. Dispute negative thoughts.
4. Rest and regenerate your mind, body, and spirit.
5. Use breathing methods.
6. Develop hobbies and interests.
7. Create a support system.
8. Develop a sense of humor.
9. Plan; do not worry.
10. Be assertive.
11. Keep a journal.
12. Get professional help Ways to Improve Brain Functions:
Three Major Parts of the Brain: 1. Exercise has numerous benefits, including the promotion of the
production of three growth factors: brain-derived neurotrophic factor
 Brain Stem connects the spinal cord and the brain. It controls
(BDNF), insulin-like growth factor (IGN-1), and endothelial growth
functions that keep people alive such as breathing, heart rate, blood
factor (VEGF). These factors aid in reducing inflammation, growing
pressure, and food digestion. Those activities occur without any
new blood vessels, and slowing down cell self-destruction. Additionally,
thought.
exercise can awaken dormant stem cells in the hippocampus, which
 Cerebellum region that controls voluntary movement. When you want
controls our memory system.
to lift your fork, wave your hand, brush your hair, or wink at a cutie, you
2. Meditation can improve concentration, memory, and cognitive
form the thought and then an area in the cerebellum translates your
function. A study found that long-term meditators have increased
will into action. Neurons the basic functional units of the nervous
amounts of brain gyrification, which enhances learning and attention.
 Additionally, meditation is known to promote relaxation, which can lead Universal emotions surprise, sadness, disgust, happiness, fright, anger, and
to better focus during learning experiences. contempt. They are common regardless of culture, age, race, language, and
3. Sleep religion.
4. Food intake
Here are the definitions of these basic emotions as defined in the Meriam-
5. Do not smoke smoking can cause a brain disorder called dementia.
Webster dictionary:
Those people who smoked more than two packs of cigarettes a day 1. Surprise - the feeling caused by something unexpected or unusual.
had twice the rate of dementia when they were older. 2. Sadness - this emotion is affected by or expressive of grief or
6. Be mentally active unhappiness. It is characterized by feelings of disappointment,
7. Classical music hopelessness, disinterest, and dampened mood.
8. Drink coffee in moderation 3. Disgust - it is a feeling of revulsion or strong disapproval aroused by
9. Positive mindset “Pygmalion effect” is a well-known phenomenon in something unpleasant or offensive
education where teachers’ expectations impact student performance. 4. Joy - the emotion evoked by well-being, success, and good fortune or
Having high standards and believing in oneself makes achieving goals by the prospect of possessing what one desires
possible while feeling that reaching high standards is pointless leads to 5. Fright - this is an unpleasant, often strong emotion caused by
giving up and not reaching potential. anticipation or awareness of danger.
Personal development plan is a necessary framework for Senior High 6. Anger - it is a strong feeling of displeasure and antagonism
School students to track their self-improvement. It helps to direct one's path 7. . Trust - this emotion reflects a firm belief in the reliability, truth, ability,
toward improved brain function and overall development as an adolescent. or strength of someone or something.
8. Anticipation - the act of looking forward; expectation or hope.
Mind mapping is a powerful graphic process that helps unlock the brain's
potential by creating an external mirror of your natural thinking. It can be The intensity of the emotion is also a factor in the reaction of the individual.
compared to a city map, where the center represents the main idea and the Emotional intensity refers to variations in the magnitude of emotional
roads leading from it represent key thoughts. Mind mapping allows you to put responses, an extreme degree of feeling. Therefore, the intensity of emotion
your thoughts down in any order as they come to you.
Steps in Creating Mind Map
Step 1: Main Topic
Step 2: Sub-topics
Step 3: Elements
Emotions are subjective states of mind triggered by stimuli or events in the
environment. They are connected to our brains and come with facial
expressions used to communicate emotion. Body language and facial
expressions can reveal a person's emotions. Analyzing these cues can help
understand how someone is feeling. Physiological changes and overt
manifestations, such as increased heartbeat, crying, shaking, and swaying,
can also provide insight into a person's emotions.
identifies the action an individual will have. Intensity ranges from mild,
moderate to strong.

Emotional intelligence is defined as the capacity to be aware of, control,

and express one's emotions, and to handle interpersonal relationships
judiciously and empathetically
Based on Goleman’s study, how a person reacts in a situation may influence
The limbic system controls emotion, memories, and arousal.The amygdala
others and affect efficiency. Therefore, a person MUST AVOID making
is the almond-shaped section of nervous tissue, it is the center of emotional
decisions when under pressure, feeling down, or experiencing too strong
processing. It is responsible for the perception of emotions such as anger,
emotions such as when extremely happy or very angry. It may lead to wrong
fear, and sadness, as well as the controlling of aggression. It stores value
or inappropriate decisions and actions
judgments we make and memories of behaviors that produce positive and
negative experiences. Positive and negative emotions is crucial for a well-rounded life. The field of
positive psychology recognizes the importance of understanding how to turn
negative emotions into positive experiences, in addition to capitalizing on
positive emotions
Positive emotions are pleasurable situational responses that can improve
our performance on knowledgeable tasks without disrupting us as negative
emotions do. They can also help broaden our focus and increase our
horizons. This information is based on the Oxford Handbook of Positive
Psychology.
Negative emotions are defined as unpleasant or unhappy emotions that
express negative effects on an event or person. They serve evolutionary
purposes, encouraging us to act in ways that boost our chances of survival
and help us grow and develop as people. Despite their unpleasantness,
negative emotions are necessary for a healthy life and provide a counterpoint
to positive emotions.
How to manage your stress:
1. Use your emotions and bodily responses to recognize when you
are under stress.
2. Write down your thoughts and feelings about what is stressing
you.
3. Control whatever aspect of the stress that you can.
4. Do not make mountains out of molehills
5. Redefine the Problem
6. Develop behaviors that distract you from stress
7. Reach out to a friend or a family member
8. Exercise Regularly
9. Meditate and Relax