KNOWING ONESELF • Self-confidence – aware of your own skills, limits

and consequences
Self – what defines an individual and sets them apart
• Persistence – going forward despite obstacles
from other people
• Managing stress – combat stress in daily life
Dimensions of Self • Problem-solving skills – learn how to cope with
problems even if you lack experience with them
• Physical – physical body and actions; how we take
• Creativity – think of extraordinary solutions that
care of our body
others haven't tried
• Psychological – thoughts and feelings
• Generating ideas – achieving goals with new,
• Spiritual – beliefs, relationship to God or the
original, unconventional ideas
universe, values and self-fulfillment
DEVELOPING THE WHOLE PERSON
Dimensions of Self-Regulation
Areas of Personal Development
• Physical and behavioral – healthy body and actions
• Psychological and spiritual – healthy mind and • Physiological – our body; adopting healthy
spirit habits with how we eat, sleep, exercise, etc.
• Cultural – healthy cultural values, beliefs, attitudes, • Emotional – managing feelings; learning to
assumptions; social capital and political will manage stress and acknowledge negative
• Social and ecological – healthy environment, feelings without invalidating ourselves but not
economy, social systems, institutions, policies letting negative feelings cause harmful behavior
• Social – ability to form and maintain
Kinds of Self relationships with others, whether platonic,
• Actual self – one you see; characteristics you were familial, romantic, etc.
born to have or nurtured in; our actual behavior • Cognitive – logic, intelligence, both academic
• Ideal self – who you aspire to be, inspired by and street smarts or problem-solving skills
mentors or otherworldly figures • Spiritual Development – relationship to God,
• Self-concept – awareness of yourself; negotiates religion or the universe as well as personal
between actual and ideal self values, convictions, passions and self-fulfillment
o Self-image – how one perceives/understand Emotional Regulation
oneself; what you know/think about yourself
o Self-esteem – how one judges oneself; how you • Be aware of your emotions and reactions – you
feel about yourself can change/address negative behavior more
o Ideal self easily if you can see the emotions that trigger
them
Factors that Shape Self-concept
• Think before you act – give time to calm down
• Observation – we model our behavior based on before doing something you may regret
what we see others do or how we see others are • Manage stress – try to change stressful situations
treated if they do a certain action or learn relaxation methods
• Feedback from others – how we are treated by • Strive for balance – balance between work/play
friends, family, peers, community, etc. affects how and activity/rest; even doing enjoyable things all
we perceive ourself the time leads to boredom and burnout
• Cultural Values/Guidelines – people conform to the • Take care of your physical health – physical
norms of their culture or face potential health affects emotional health
consequences • Connect with others – positive connections help

Personal Effectiveness
- Using your personal resources and characteristics to
develop yourself and achieve your goals

• Determination – focusing on a goal

THOUGHTS, FEELINGS AND BEHAVIOR

Behavior
Internal External
Thoughts Feelings Actions
ideas; act or emotions, actual behavior
product of sentiments, that we do
thinking desires outside our mind
can be voluntary and in reality
or involuntary
(automatic
thoughts)

Intrusive thoughts – a specific type of automatic

thoughts where the frequency or intensity of thoughts
becomes disruptive to daily life
o "Intrusive" refers not to the theme/topic of the
thoughts but to their effects on the individual
o Thoughts about "normal" topics can still become
intrusive if they disrupt daily life
o Similarly, thoughts about "inappropriate" or "scary"
topics are not intrusive if they do not disrupt life
Systems of Thoughts, Feelings and Behavior

System 1 System 2
Autopilot system Intentional system
Dominant system that is Takes conscious effort to
always "on" engage
Snap decisions, "gut Critical thinking, logical
feeling" and intuition, decisions, problem-
feelings and biases solving, relationships
Daily routines, habits and Learning new or
mannerisms that can be unfamiliar information
done through familiarity
Can be prone to systemic Less prone to mistakes
or predictable mistakes due to taking time to
think
Controls our involuntary Can be used to train
stress responses like fight System 1 into changing
(aggression), flight our involuntary responses
(running away) or freeze over time
(inability to act/respond)