UNIT 8: Empowering Psychological

Resilience
Table of Contents
Introduction 3
Lesson 1: Understanding Our Emotions I
Jump Start 6
Learn about It!
Check Your Understanding 12
Explore Your World! 14
Lesson 2: Understanding Our Emotions II
Jump Start 17
Learn about It!
Check Your Understanding 25
Explore Your World! 27
Lesson 3: Expressing Our Emotions
Jump Start 30
Learn about It!
Check Your Understanding 40
Explore Your World! 42
Lesson 4: Managing Our Emotions
Jump Start 45
Learn about It!
Check Your Understanding 56
Explore Your World! 58
Real-world Challenge 61
My Reflection 62
Wrap Up 63

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Answers to Check Your Understanding 65
Bibliography 74
Glossary 76

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GRADE 11/12 | Personal Development
UNIT 8

Empowering Psychological Resilience

“Feelings are really your GPS system for life. When you are supposed to do
something, or not supposed to do something, your emotional guidance system lets
you know.”
-Oprah Winfrey

“The bamboo that bends is stronger than the oak that never resists.”
-Japanese Proverb

This unit explores the colorful world of emotions. Winfrey recognizes the influence
of emotions in your life. Emotion affects the way you think, the way you express
yourself, and how the body responds to a situation. A pure human experience
becomes unforgettable depending on how you expressed or unexpressed
emotions are managed. The inability to understand, control and manage feelings
may lead to the breakdown of human connections and may eventually result in
failure and unhappiness. However, success, healthy relationships and happiness
may be achieved through effective management of emotions in spite of life’s
problems, hardships, and challenges. Indeed, enhanced ability to efficiently handle
emotions can make a big difference like the resiliency of the bamboo that bends.

Fiel’s Emojis

Fiel always puts emoji in her social media posts -

happy, surprised, overwhelmed, hopeful, confused,
sad, and broken. But in reality, she finds it very
challenging to describe her feelings accurately. She is
even more challenged to show her sad emotions

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since she is an independent girl and was raised not to cry and dwell much on
things. More often, she hides her negative emotions and comes to the point when
she tends to be moody and confrontational. These instances usually result in
disagreements and misunderstandings with her family and friends. Fiel does not
want this to happen. Thus, she is determined to understand her emotions and
exert effort to handle it appropriately.

Emotion plays an essential role in every human activity. Although, the role of IQ in
achieving success in life and career cannot be underestimated; the person’s ability
to understand and relate well with others has also been regarded as one of the
traits of an intelligent person.

Effective management of emotion requires understanding its components, its

different types, and the theories that could explain why and how we experience
them. It is also beneficial if we learn how to recognize and control them and decide
when and how to express and share the appropriate emotions to others.

Essential Questions

 What are emotions?

 What are the components of emotions?
 What are the different theories of emotions, and how do they differ
from each other?
 What are the different types of emotions?
 What is the importance of understanding your emotions in relating well
to other people?
 How do you recognize and control your emotions and when do you
express them?
 How can you effectively manage your various emotions?

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 Learning Targets
In this unit, you should be able to:
● discuss that understanding the intensity and differentiation of emotions
may help in communicating emotional expressions;
● explore one’s positive and negative emotions and how one expresses or
hides them; and
● demonstrate and create ways to manage various emotions.

Lesson 1: Understanding Our

Emotions Part I
Can you imagine life without
emotions? How often do you
feel like jumping and shouting
because of so much joy? Or
crying because of
disappointment? Or that state
where you cannot identify the
different feelings you are
experiencing? Or when other
people tend to misunderstand
you because of your facial
expression?

Human emotion gives excitement and color to life experiences. It also affects the
meaning and quality of the message relayed to others. Past lessons identified the
seat of emotion in the limbic part of the brain, and it is time to revisit and explore
further how your emotions affect your ability to communicate with others.

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 Jump Start
Materials: paper, pen

Instructions:

The expression of emotion is now facilitated by emojis. On a sheet of paper, draw

various emojis you know and its meaning within one minute. Then, compare notes
with your chosen partner.

After the activity, answer the following questions:

 What is your general feeling after the activity?
 Reflect on the kinds of emojis you often use to express your emotions.
 Do you have other feelings which cannot be expressed through emojis?

Learn about It!

Life without emotion may seem dull and lacks excitement. Emotion is also referred
to as feelings or affect. Try to imagine communicating with others without it. In
one way or another; your emotions develop your communication and your
communication shape your emotions. The different activities and experiences (e.g.,
dining with friends, getting a high grade, losing a loved one) and changes in your
bodily functions (e.g., pain, hunger, thirst) trigger pleasant or unpleasant emotions
with varying intensities.

Emotion, which etymologically means excite from French émouvoir‘ and move out
from Latin emovere, can be as basic as ‘fear’ and as complex as ‘nostalgia’. It is a
feeling or state which involves three major components - - a physical change or
physiological arousal; a cognitive evaluation of the event or situation; and the
behavioral part or outward expression of the feeling. Studies are continuously
conducted to understand its complexities and how it can help in expressing
behavior and in communicating with others effectively.

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Components of Emotion

Emotion has three components:

A. Physical Component
PAUSE FOR A THOUGHT
Whenever you experience intense
Why is emotion considered to play an
emotion, many bodily changes
essential role in any human activity?
happen. In case of fear, your heart
beats rapidly, and you breathe
deeply. The physiological change that accompanies the emotion is the physical
component.

B. Cognitive Component

The cognitive component evaluates, interprets, and

identifies the type and intensity of the emotion that
the experience evoked. The description of the
emotion depends on your thoughts, beliefs, and
expectations. During a major examination, for
example, you may report feelings of excitement, but
nervousness for others.

C. Behavioral Component
The way emotions are expressed and
communicated is its behavioral component.
Through facial expressions, gestures, the tone
of voice, the behavioral component of emotion
is displayed. Though the majority of emotions
are universal; culture, tradition and society’s
norms influence your emotional attribution.
For example, the mother of the bride who is
crying during the wedding ceremony may be
sad. However, the tears of the bride herself
may be tears of joy.

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 EXAMPLE

Patty was walking alone going to her friend’s house when suddenly the light in
the lamppost went out. It was dark. She trembled and began to breathe deeply
(physical component). She ran a few more blocks to reach her friend’s house
(behavioral component). And lastly, she narrated her experience to her friend
saying that she has not been afraid like that in her whole life (cognitive
component).

REMEMBER ME!

An emotion is a feeling that involves three primary components: physical

component (physiological changes), cognitive component (evaluation and
description of the emotion) and behavioral component (the outward expression of
the emotion).

Theories of Emotion

There are four major theories that explain

your emotion:
TIP!

1. James-Lange Theory of Emotion To remember the four major

theories of emotion, remember
This theory proposes that you evaluate the the acronym JCSL:
way you feel based on the physical sensation J – James-Lange Theory.
(e.g., increased heart rate) you experience. C – Cannon-Bard Theory.
The physiological changes occur first before S – Schachter-Singer Theory.
the emotion is identified. L – Lazarus Theory.

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2. Cannon-Bard Theory of Emotion

This theory proposes that emotions are created from independent and
simultaneous stimulation of the cerebral cortex and the autonomic nervous
system. For example, fear occurs at about the same time as the experience of the
physiological changes. There is no causal relationship.

3. Schachter-Singer Theory of Emotion

This two-factor theory of emotion, with focus on the role of cognition, suggested
that for emotion to happen, you must first experience physiological change, and
there must be a cognitive explanation for the change so that you can describe it as
a specific emotion. Also, this theory explains that you identify the emotion by
observing the environment and comparing yourself with others.

4. Lazarus Theory of Emotion

This theory highlighted the cognitive

appraisal as the first step in an
PAUSE FOR A THOUGHT
emotional response, and then,
followed by the emotion and Are the major theories enough to
physiological changes. You first explain the complexities of your
evaluate the situation. The cognitive emotions? Why or why not?
appraisal determines the emotional
response you would have and will
determine the type of response. The physical component and all other aspects of
the emotion will follow after the cognitive appraisal phase.

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 EXAMPLE

The James-Lange Theory of Emotion is contrary to what subjective experience

tells you. A situation/stimulation like loud thunder causes physiological
changes. You experience an emotion only after evaluating and interpreting the
physical reaction. In this case, fear.

The Brain, the Autonomic Nervous System, and your Emotions

The amygdala plays a significant role in emotion. Being part of the limbic system,
the amygdala is the center of emotions like aggression and anger. Before any
direct involvement of the cerebral cortex happens, fear initially activates the
amygdala. If you are afraid to walk on the dark street, the amygdala will be aroused.
But being frightened would also lead to a behavioral component of emotion. The
frontal lobes will be responsible for the motor response. You may hide, run or be
ready to fight.

Obvious signs of arousals or physiological changes are increased heart rate, deep
or shallow breathing and trembling. These reactions are produced by the
Autonomic Nervous System (ANS). When you are emotionally triggered, its
sympathetic branch increases heart rate, respiration, among others, preparing for
the “fight or flight” response. As soon as you are relaxed and rested, the
parasympathetic branch reverses the effects. The systems’ combined action allows
you to make an appropriate response to emotional stimulation.

REMEMBER ME!

The part of the brain most closely associated with emotion is the amygdala.
The two major subdivisions of the Autonomic Nervous System (ANS) are the
sympathetic and the parasympathetic nervous systems.

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Table 1. Theories of Emotion

Theory View Example

James- A situation causes You are alone at home, and the dogs are
Lange physiological arousal; barking wildly outside. Your heart pounds
Theory then, you experience an and you begin to tremble. You interpret
emotion only after you these physical responses as fear.
interpret the physiological
change.
Cannon- A situation causes a You are alone at home, and the dogs are
Bard physiological change and barking wildly outside. Your heart
Theory an emotional response at pounds, you begin to tremble, and you
the same time. feel afraid.
Schachter- A situation causes You are alone at home, and the dogs are
Singer physiological change. You barking wildly outside. Your heart pounds
Theory must then be able to and you begin to tremble. You know that
identify a reason for the being alone at home and with the dogs
arousal for you to label the barking wildly outside may be a sign of
emotion. impending danger, so you feel frightened.
Lazarus A situation occurs; a You are alone at home, and the dogs are
Theory cognitive evaluation is barking wildly outside. You think that it
made and followed by the could be a burglar. So you feel afraid, and
emotion and physiological your heart pounds and you begin to
change. tremble.

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 Check Your Understanding
A. Read each statement carefully. Supply the correct words to complete the
statement.

1. Emotions have a physical, cognitive and ______________ component.

2. The _______________ component appraises the type and intensity of the

emotion.

3. One of the emotion theories that suggest that a person evaluates the
emotion based on the physiological changes he/she experiences is the
____________ theory.

4. In the Lazarus Theory of Emotion, the ____________ component and all other
aspects of the emotion will follow after the cognitive appraisal phase.

5. Before any direct involvement of the cerebral cortex happens ____________

initially activates the amygdala.

B. Answer the following questions in a brief but concise manner.

1. What are emotions?

___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

2. Explain the basic components of emotions by giving examples.

___________________________________________________________________________________
___________________________________________________________________________________

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 ___________________________________________________________________________________
___________________________________________________________________________________

3. Paula feels afraid. Explain her emotion based on the Lazarus Theory.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

C. Read each situation carefully and answer the questions for each item.
1. Cite the main differences among the major theories of emotion.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

2. How can a person explain the involvement of the brain in his/her emotions?
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

3. How can a person make sense of the multiple perspectives and theories in the
understanding of emotions?
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

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 Explore Your World!
Task 1: Emotional Log

Materials: paper, pen

Instructions:

You will be asked to keep a two-day log of the emotions that you have experienced
and those that are expressed by the people around you, including the event or
situation that triggered the said emotions. After completing the list, you will also
write a reflection regarding your observations. Your output shall be presented in
class.

Criteria for Scoring Points

Clarity of ideas 3
Presence of relevant and accurate details 3
Creativity and uniqueness of the presentation 2
Grammatically correct sentences and level of 2
confidence
Total 10

Task 2: What I Feel…

Materials: paper, pen

Instructions:

Find a partner in the class. Each pair will collect newspaper or magazine articles
that feature how the individual cope with an emotional crisis. Identify and analyze
the emotional need the person may have been trying to satisfy. Paste the articles

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on a paper and write at least three suggestions on how to improve his or her
emotional expression.

Criteria for Scoring Points

Clarity of ideas 3
Presence of relevant and accurate details 3
Creativity and uniqueness of the presentation 2
Grammatically correct sentences and level of 2
confidence
Total 10

Task 3: Poster Making

Materials: cartolina, colorful pens, other decorative materials

Instructions:

Your class will be divided into several groups with a maximum of five members
each. You have to prepare materials for the bulletin board by researching famous
quotations about emotion and making your group slogan about emotions. You
must highlight the components of emotion and apply the theories. Once you are
done, you will present your output in class. If feasible, other output may also be
displayed in school corridors.

Criteria for Scoring Points

Impact 4
Relevance 4
Application of concepts 4
Neatness 4
Grammatically correct sentences and level of 4
confidence
Total 20

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We can smell fear. A chemical pheromone is released in the sweat of
someone who is stressed or scared, and people can unconsciously detect
that. A group of researchers investigated the underarm secretion of
frightened skydivers and found out that the smell of fear activated a very
keen response in the brain associated with fear when inhaled by the
volunteers, as shown in a brain scanner.

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 Lesson 2: Understanding Our
Emotions II
Your emotions add color to your life experiences. When appropriate emotion is
expressed, recognized, and managed; the message is made more apparent and
adequately communicated. How can your knowledge of the different emotions and
the proper way of handling them help you to further improve your relationships?

Jump Start
You will be shown pictures of six people expressing different emotions. You need to
identify the primary emotion each image conveys and discusses it with the class.

Learn about It!

In the previous lesson, the
components, theories of emotion PAUSE FOR A THOUGHT
and the role of your brain and the
Why is it that the emotional expression
autonomic nervous system were
across cultures is significantly similar?
discussed. You have learned that
your thoughts, behavioral
expressions, and physiological
arousal, all play a role in your emotions. It is interesting to explore the underlying
principles and knowledge regarding your emotional expressions.

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 Basic Human Emotions

Paul Ekman (1993) and Carroll

Izard (1992), both well-known
researchers on emotion,
considered the following as basic
emotions: fear, anger, surprise,
disgust, joy or happiness, and
sadness or distress. These
emotions are found to be
culturally universal. This means
that the emotions are recognized and similarly expressed in all cultures.

This further explains the innate facial-affect program which activates a set of
nerve impulses to trigger muscle movements which represent the emotion being
experienced. For example, you smile to express happiness by moving the muscles
(zygomatic major) that raises the corners of your mouth. Also, another exciting
concept is the facial-feedback hypothesis. It explains why corresponding
emotions are triggered by the movement or activation of the muscles involved in
certain facial expressions. For example, you feel happiness if you smile.

EXAMPLE

John feels sad. His friend James learned that he would soon feel happy if he
would smile despite the feelings of sadness. True enough, John felt lighter
after a while. This is a classic example of the facial-feedback hypothesis.

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Primary and Mixed Emotions

Similar to a color wheel, Robert Plutchik (1980) presented the primary emotions
using an “emotion wheel.” The inner circle represents the eight primary emotions
(joy, acceptance, fear, surprise, sadness, disgust, anger, and anticipation), which can
combine to form the mixed emotions, (love, submission, awe, disappointment,
remorse, contempt, aggressiveness, and optimism) listed outside the wheel. The
wheel implies that there are feelings that can be labeled in more than a single term.

EXAMPLE

Sherie received the news that she passed one of the critical class projects for
the semester. But at the same time: learned that her friend, who did most of
the part in the accomplishment of the project, got sick. She probably feels
mixed emotions: happiness for passing the project; sadness for her sick
friend; and perhaps, guilt since her friend was the one who labored for the
project.

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Intense and Mild Emotions

Some people find it difficult to express their emotions openly as to how strongly
they feel. The model shows the range of primary emotions from its mildest to the
most ardent form. It represents the range of primary emotion from the lightest to
its most intense way (from gentle emotion such as boredom to intense feeling like
loathing). Sometimes, there is a failure in communicating emotion because people
tend to overrate or underrate the emotional experience. For example, if you say
that you are apprehensive when you are faced with a life-threatening situation, it
would probably be an understatement. However, some people overstate the
strength of their feelings. For example, if you say that you are so angry to the point
of feeling rage when the barking of the dogs annoys you, it might be an
overstatement.

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 EXAMPLE

Tommy thought that he has just watched a very awesome theatrical play. After a
week, reviews were released to reveal a below standard performance. In this
illustration, Tommy somehow overrated his emotions.

REMEMBER ME!

Emotions can either be basic/primary or mixed. It may also be mild or intense.

Emotional Intelligence
Remember the three concepts of emotion? It is said that emotionally intelligent
person effectively combines the three components of emotion (physical, cognitive,
and behavioral).

Emotional intelligence or EQ, a concept popularized by Daniel Goleman in 1995, is

the ability to recognize and manage your emotions, understand others and
maintain a healthy relationship with them.

Goleman claims that high emotional intelligence contributes significantly to your

success in life and career. He also suggests that lack of emotional intelligence is one
of the factors contributing to the many problems in the society.

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Domains of Emotional Intelligence or EQ
Emotional Intelligence has four domains:

(The Mayer-Salovey-Caruso model of EQ)

1. Perceiving Emotions is the ability to distinguish emotions in yourself and

others; be it in the form of facial expressions, the tone of voice, art, music,
stories, among others. If you have this ability, you are more likely to be
empathic. You can relate well to others and adjust well in any social situations.
This further shows that your emotions affect the cognitive processes.

2. Facilitating thought is the ability to generate, utilize and feel emotions to help
you communicate effectively and to apply emotions in other cognitive processes
(problem solving, decision making, reasoning, and producing creative outputs).
This ability shows that emotions can change the way you think. Indeed, your
thoughts and feelings affect each other. For example, happiness may encourage
you to believe that nothing is impossible, while sadness may generate more
negative thoughts.

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 TIP!

Four domains of emotional

intelligence:
P -erceiving emotions.
PAUSE FOR A THOUGHT F-acilitating thought.
U -nderstanding emotion.
Do you have to label your emotions? M-anaging emotions.
Why? Why not?

3. Understanding Emotions is the ability to appreciate the meaning of the

emotion. This starts by labeling or identifying the emotions with appropriate
words; understanding the combination of the other expressed emotions and
understanding its complexities. For example, the feeling of boredom may lead
to disgust, or a simple interest may eventually lead to irrational vigilance.

4. Managing Emotions (also known as emotional management or emotional

regulation) is the ability to be open to feelings and to modulate them in yourself
and others to promote personal understanding and growth.

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 EXAMPLE

Some people, when they feel sad, will stay inside the room for days. They think
that they cannot do anything about the situation. On the other hand, others
think otherwise and do something to make themselves feel better. More often,
people who easily adjust in this area are also capable of helping others.

Enhancing Emotional Intelligence or EQ

You can improve your emotional intelligence if:

 You can practice mindfulness in recognizing cultural and individual

differences to strengthen your emotional perception.
 You can use your emotions as a signal to caution you that something may
not be right.
 The knowledge and habits needed to enhance your understanding of
emotions can be strengthened by your interactions with other people.
 You use your emotions to promote personal understanding and growth.

REMEMBER ME!

Emotional intelligence or EQ is the ability to recognize and manage your

emotions, understand others and maintain a healthy relationship with others.

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 Check Your Understanding
A. Read each statement carefully. Supply the correct words to complete the
statement.

1. Emotions that are culturally universal are called _____________.

2. The _______________ explains why corresponding emotions are triggered by

the moving of the muscles involved in certain facial expressions.

3. If primary emotions are combined, _____________ are experienced.

4. When people express their emotions openly as to how strongly they feel;
they are showing the ____________ of emotion.

5. The ability to know and manage one’s emotions, understand and maintain a
healthy relationship with others is called _______________.

B. Answer the following questions in a brief but concise manner.

1. What are basic emotions?

___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

2. What does it mean by the statement that ‘emotion is culturally

universal?’
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

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 3. Laura feels afraid. How can she have a positive emotion through the
facial-feedback hypothesis?
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

C. Read each situation carefully and answer the questions for each item.

1. Cite the main difference between primary and mixed emotions.

___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

2. How can a person avoid overrating or underrating his/her emotions?

___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

3. How can a person enhance his/her emotional intelligence?

___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

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 Explore Your World!
Task 1: What is your EQ?

Materials: paper, pen, free online EQ exam (https://www.arealme.com/eq/en/)

Instructions:

You will have to answer a free online EQ exam. After completing and knowing the
results of the EQ exam, you will write a reflection regarding your emotional
intelligence, which shall be include in the next steps in enhancing your EQ. Your
output shall be presented in class.

Criteria for Scoring Points

Clarity of ideas 4
Creativity and uniqueness of the presentation 3
Grammatically correct sentences and level of 3
confidence
Total 10

Task 2: Mixed and Intense Emotions

Materials: paper, pen, crayons

Instructions:

Find a partner in the class. You will share with each other unforgettable situation
wherein you have experienced both mixed and intense emotions. Identify and
analyze the primary emotions and the other combined emotions. Also, discuss if
the emotions were properly rated as to its intensity. Present the mixed and intense
emotions through colored drawings. Write at least three suggestions on how to
improve your emotional expressions.

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 Criteria for Scoring Points
Clarity of ideas 3
Presence of relevant and accurate details 3
Creativity and uniqueness of the presentation 3
Grammatically correct sentences and level of 1
confidence
Total 10

Task 3: EQ Cartoon Script

Materials: cartolina, colorful pens

Instructions:

Your class will be divided into several groups with a maximum of five members
each. You have to prepare cartoon scripts to show the importance of having high
emotional intelligence (by comparing it to a situation with a low EQ). You must
highlight the domains of EQ and apply the concepts. Once done, you need to
present your output in class. If feasible, other output may also be displayed in
school corridors.

Criteria for Scoring Points

Impact 4
Relevance 4
Application of concepts 4
Neatness 4
Grammatically correct sentences and level of 4
confidence
Total 20

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There are 27 different human emotions according to a study of Alan S.
Cowen and Dacher Keltner, PhD. from the University of California,
Berkeley (2017). They identified them as follows: admiration, adoration,
aesthetic appreciation, amusement, anxiety, awe, awkwardness,
boredom, calmness, confusion, craving, disgust, empathetic pain,
entrancement, envy, excitement, fear, horror, interest, joy, nostalgia,
romance, sadness, satisfaction, sexual desire, sympathy, and triumph.

Note that anger is not included in the list. They explain that anger may be
a manifestation of other emotions, such as fear. For example, a person
may express anger in an unsuccessful relationship, when it is possible
that the person fears to lose his or her partner. Other people also
despise being asked a certain question because they are afraid to look
stupid. It is also interesting to note that fear and envy may be the
primary emotions of bullies.

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 Lesson 3: Expressing Our Emotions

Sadness. Happiness. Disgust. Fear. Surprise. Anger. Expressing some of these

emotions has been one of the challenges in relating well to others. It seems so easy
for some people to express their emotion while others are reserved. How can the
effective expression of emotion help in improving the quality of relationships?

Jump Start
On a piece of paper, write one major emotion that you have experienced, and you
were not able to express it to the intended person. Choose a partner and discuss
the following questions:
 What was the unexpressed emotion?
 What was the circumstance during that time?
 How did you feel?
 What do you think were the reasons why you were not able to express it?

Learn about It!

In the previous lesson, the importance of understanding emotions and the need to
enhance the emotional intelligence to help you understand yourself and other
people better were discussed. Some people find it difficult to express their
emotions due to several factors, but others find it easy to disclose. The proper way
of expressing emotion is one way of giving and getting clear messages and
harmonious interaction, and hopefully avoiding misunderstanding and mistakes in
the day-to-day activities.

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Emotional Awareness

As you grow older, you get better at

identifying the emotions you are
PAUSE FOR A THOUGHT
feeling and the reason for the When is the best time to express our
emotion, compared to when you emotions? Do we have to express our
were still a child. This capability is emotion every time we feel like
called emotional awareness. expressing it?

It is a skill that helps you understand and identify what you need or not. It helps you
to relate well to other people by being sensitive to their feelings. It is also beneficial
in making a decision and maintaining a harmonious relationship with others by
choosing the appropriate emotion to go with the messages at the right time. You
can improve on this skill to enhance your emotional intelligence, and eventually
contribute to life’s success.

The following are some of the basic information about emotion:

1. Most people experience many and different emotions in a day. Some are
experienced for a few moments, but some are lasting and can linger to become
a mood.
2. You have basic, primary and mixed emotions. It can also be mild and intense.
The intensity depends on you and the stimulation/situation.
3. An emotion cannot be classified as good or bad. But the manner in which it is
expressed would determine if it is. For example, anger is not a bad emotion, but
if you kick your friend because of anger, that makes it bad.

EXAMPLE

As a child, you can only express and label the basic emotions. In the case of
fear, as you grow, your emotion vocabulary increases. Furthermore, you can
identify the experience and differentiate the intensity of fear from
apprehension or terror.

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 REMEMBER ME!

Emotional awareness is identifying the emotions you are feeling and the
reason for that emotion. It is a skill that also helps you understand and relate
to other people better by being sensitive to your feelings.

Negative and Positive Emotions

Some emotions seem to prompt positive feelings (feeling happy, inspired, and
confident) while other emotions seem to be more negative (feeling angry, afraid,
and guilty). However, both positive and negative emotions are essential to
maintaining balance in your life.

Barbara Friedrickson conducted studies to

understand the importance of positive and TIP!
negative emotions. She proposed the
“broaden-and-build” theory of positive Remember B.F. (Barbara
emotion. This theory shows the significant Friedrickson) for the
contributions of positive emotional experiences B&B theory: (broaden-
to have enduring effects on your growth and and-build) –
development. This theory encourages you to
consider and choose positive emotions as a Theory of positive emotion
means to have a better life. In a nut shell, the

32
theory proposes the following:

1. Positive emotional experiences increase PAUSE FOR A THOUGHT

the number of other positive emotions
and improve thinking and attention. For How can positive emotion
example, when you are happy, you are facilitate resilience?
more likely to do other productive
activities, and more likely to be more
creative.

2. Positive emotional expressions can overcome negative emotions. In situations

where negative emotions are occurring, the deliberate experience of positive
emotions can serve to undo the negative effects. For example, the care and love
expressed by a loved one can reduce and eventually eliminate the negative stress
experienced at work.

3. Positive emotional expressions increase the ability to cope with life’s challenges
and hardships, while the negative emotions decrease the level of resiliency. Positive
emotions can facilitate the ‘bouncing back’ after an unpleasant situation.

4. Positive emotional expressions can help in enhancing the different aspects of

personality. For example, when playing with friends; positive emotions can enhance
physical abilities, self-mastery, and happy moments with friends which would
eventually improve your social skills.

5. Positive emotional expressions, like joy and contentment, can prompt an upward
development towards improved mental and emotional health, contrary to negative
emotions like depression and anxiety.

33
 REMEMBER ME!

The “broaden-and-build” theory of positive emotion shows the significant

contributions of positive emotional experiences to have enduring effects on
your growth and development. This theory encourages you to consider and
choose positive emotions as a means to have a better life.

The 1:3 Ratio

There are life events (some, beyond our TIP!
control) that trigger negative emotions.
Feeling negative?
Although there are a lot of benefits of positive
Counter the negative emotion
emotions; negative emotions can still have an
with three positive emotions!
impact on your life. It is recommended that for
every one negative emotion, you must have at
least three positive emotions to maintain the balance.

Negative emotions can help start a new

behavior.

1. Negative emotions can make you more

reflective and in touch with your innermost
being.
2. Negative emotions can make you more
open to new learning.
3. Negative emotions can lead to an
improved sense of social accountabilities
(empathy, care, and moral considerations).

34
 EXAMPLE

When Jam’s father left to work overseas, the family felt the loss. Realizing the
sacrifices her parents were doing for her and her siblings, she became more
caring and understanding. She became a very responsible student. For her,
that was her contribution to the family to show her gratitude to her parents.

Influences on Emotional Expression

Though basic emotions are culturally universal; there are differences on how
people express their feelings which can be attributed to several factors, like culture
and gender differences.

Culture

1. One study concluded that people in warmer climates are more emotionally
expressive than those living in cooler places. Those who were from the southern
part of the country seem to be more emotionally expressive than their northern
counterpart.

35
 EXAMPLE

Jenny is from Iloilo. People from her place are known to be soft-spoken and
emotionally expressive. Iloilo is part of the Visayan Region, southern part the
Philippines.

2. Countries with collectivistic culture value harmony and good interpersonal

relationships among the members of their ‘in-group.’ On the other hand, countries
with highly individualistic cultures disclose their emotions only to people who are
close to them.

EXAMPLE

Harry is not so expressive with his emotions. He is thought of as a snob by his

classmates. Harry spent his 15 years in the USA with his grandparents before
migrating to the Philippines to stay with his parents.

Gender differences

Even with similar cultural orientation, differences in emotional expressions can be

observed between men and women.

36
1. Researches, more or less, supported the cultural stereotype that females are
more expressive than the males. As a group, women tend to express both positive
and negative emotions, than men. Men are less likely to share these emotions
especially with their male friends but tend to open up to the woman they love. Men
tend to brag about their strengths to others if given the opportunity.

2. These gender differences on emotional expression are also evident on the

internet. Women were more likely to use emoticons to express their feelings than
men.

Other factors include fear of self-disclosure (when expressing emotions may seem
risky), social roles (where sales agents are expected to be accommodating and to
look approachable), and emotional contagion (where your feelings are affected by
the feelings of those around you).

EXAMPLE

Flor has issues on anger management. She was advised to be with Yeng, her
calm and assertive friend. This was made with the hope of reducing the
frequency of the outbursts by ‘infecting’ Flor with calmness and positive
disposition. This is a classic example of emotional contagion.

REMEMBER ME!

Various factors influence emotional expression, including cultural and gender

differences, fear of self-disclosure, social roles, and emotional contagion.

37
Expressing Emotions Effectively

TIP!
Express It Wisely!

 B-e in touch with one’s

feelings.
 I-ncrease emotional
vocabulary.
 S-hare the mixed
emotions.
 E-valuate the emotion.
 U-se the “I”-language.
 R-ight place and time

Many types of research support the importance of appropriate emotional

expressions. Expressive people are healthier than those who are not. Also,
unexpressive people are more likely to be sick (cancer, heart disease, or asthma).
However, overly expressive people have their blood pressure reaching unhealthy
reading. This only implies that learning to have a constructive expression of
emotions will lead to a healthy life.

Effective emotional expression improves relationships. At work and play,

constructive expression of emotions can lead to success in life and career. It also
helps workers feel better.

But all these are easier said than done. The following are suggestions as to when
and how to express your emotions.

1. Be in touch with your feelings. Recognition and proper identification of the

emotions, the physical manifestations, and the thoughts about the situation that
triggered the emotion will help you decide on the behavioral expression.

2. Increase emotional vocabularies. Proper identification of the emotion is critical

so as not to over rate or under rate the emotional experience.

38
3. Share the mixed emotions experience. This will give additional value to the
message and make it clearer and more accurate.

4. Evaluate the emotion if it needs to be shared, acted upon or just let it be that way.
Some emotional experiences are better not to be acted upon nor shared with
anyone. You need to be sensitive, empathic, and critical to assess the need for
appropriate emotional expression.

5. Use the “I” language. Showing accountability for your feelings are best
expressed using the “I” language. Instead of saying, “You are always hurting my
feelings,” say, “I feel hurt when you did that.”

6. Consider the right time and the right place for the emotional expression. You tend
to react on strong emotions. However, more often, it does not end positively,
and the result is not beneficial to both parties. It is best to wait and think of the
most appropriate emotional expression, and the best time when the recipient of
the message is prepared to listen to you. In that way, you become more
objective and it reduces the chance of saying or doing things that you will regret
later on.

EXAMPLE

The neighbor started the house construction and the machines used were
so loud that Hilda found it difficult to study. Her mother was so angry that
she confronted the construction workers. Her father told her mother to just
wait until morning so that they could discuss the problem with their
neighbors. In the meantime, they both thought of possible solutions to the
problem which they can offer to their neighbors as an option.

39
 Check Your Understanding
A. Read each statement carefully. Supply the correct words to complete the
statement.

1. Barbara Friedrickson proposed the _______________ theory of positive emotion,

which shows the significant contributions of positive emotional experiences on
one’s personal growth and development.

2. ______________ emotions like joy and contentment, can prompt an upward

development towards improved mental and emotional health.

3. We can counter one negative emotion by at least _____________ positive

emotion/s.

4. One study showed that people on ______________ places are more emotionally
expressive.

5. People in countries with ______________ culture value harmony and good

interpersonal relationships.

B. Answer the following questions in a brief but concise manner.

1. What is emotional awareness?

_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________

2. How can positive emotions overcome negative emotions?

_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________

40
3. Explain the principle of emotional contagion by giving one example.
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________

C. Read each situation carefully and answer the questions for each item.

1. Name at least 2 findings regarding cultural differences on emotional

expression.
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________

2. Based on studies, how expressive men can be?

_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________

3. How can a person express his/her emotions effectively?

_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________

41
 Explore Your World!
Task 1: Emotion Express

Materials: paper, pen

Instructions:

You are tasked to list at least ten different emotions with their corresponding
meaning. After completing the list, you will also write a reflection regarding the
activity and your action plan to increase your emotional vocabulary. Your output
shall be presented in class.

Criteria for Scoring Points

Clarity of Ideas 3
Presence of relevant and accurate details 3
Creativity and uniqueness of the presentation 2
Grammatically correct sentences and level of 2
confidence
Total 10

Task 2: Short Story of Emotions

Materials: paper, pen

Instructions:

Find a partner in the class. You will refer to your output in Task 1: Emotion Express.
You are tasked to create a short story of 300 to 500 words using the emotions you
have listed. You will present your output in class.

42
 Criteria for Scoring Points
Clarity of ideas 3
Presence of relevant and accurate details 3
Creativity and uniqueness of the presentation 2
Grammatically correct sentences and level of 2
confidence
Total 10

Task 3: Emojis Poster

Materials: cartolina, colorful pens, other decorative materials

Instructions:

Your class will be divided into several groups with a maximum of five members
each. You have to prepare a poster with the different emojis and their meaning.
You have to classify and present the emotions as to whether it is negative or
positive emotion. Once done, you will present your output in class.

Criteria for Scoring Points

Impact 4
Relevance 4
Application of concepts 4
Neatness 4
Grammatically correct sentences and level of 4
confidence
Total 20

43
You cannot conceal your true emotions! Thanks to microexpressions!

Even if you are so good at hiding your emotional experiences and the
corresponding expressions; you can still be caught to display your true
emotions for a very brief timeframe. These brief involuntary expressions are
called microexpressions. These are so quick but can be observed in a slow-
motion playback.

44
 Lesson 4: Managing Our Emotions

Each day, you encounter and experience various emotions, from basic to mixed,
and from mild to strong. It is a normal part of being a human. You cannot avoid
experiencing negative emotions because sometimes these negative emotions are
also intense. How do you control and manage these emotional experiences?

Jump Start
Losing your cool

Instructions: You need to think of the situation where you lost your cool. Write on
a piece of paper the situations that triggered the emotion and what happened to
you and to the people around you. You will be asked the question ‘’If you would be
given another chance to be in the same situation again, with the same
circumstance and people around, will you change your behavior? Why or why not?’’

Learn about It!

PAUSE FOR A THOUGHT
The quality of a your interpersonal
Have you ever witnessed a person
relationships is further enhanced by
displaying an outburst of emotion in a
the manner in which you
public place? How did you feel about it?
communicate your emotional
expressions. Both positive and
negative emotions need proper management because some are easy to handle
while others are difficult. Rage, terror, and depression do not help you feel better.
You also pose some risks in maintaining a healthy life and harmonious
relationships.

45
Emotional Challenges

You need emotions to help you facilitate your life’s endeavors and not to
incapacitate them. You can manage your emotions effectively if you can identify
and choose the emotion that could help you either to become more productive and
purposeful rather than to become unproductive and worthless.

Intensity and Duration of Emotions

You can identify productive or unproductive emotions based on their intensity and
duration. The intensity of emotion can make a difference. Anger or annoyance can
give you the stimulus to improve certain situations. However, rage, usually make
the situation worse. The same applies to fear and terror. A little bit of fear can
motivate you to study your lesson, but terror would be debilitating.

46
 EXAMPLE

In a restaurant, Mikee waited too long only to be served with a cold soup. She
felt irritated and decided to talk to the waiter and tell him the concern. The
waiter immediately referred it to the manager and Mikee was served with a new
bowl of hot soup. In this case, Mikee’s irritation became a stimulus to improve
the situation by deciding to talk to the waiter and tell him the concern.

Another factor to consider is the duration of the emotion. Depression, due to loss
of a loved one, a job, or a relationship breakup, is natural. But spending the rest of
your lifetime to linger on your depressive situation would not be productive.

The Cognitive Approach to Managing Emotions

Cognitive psychologists proposed that it is not the situation or events that cause
you to feel bad but the beliefs you have and hold about the events or
situations. For example, you have that nervous feeling when you meet a stranger.
This situation may be considered as bad if your belief in meeting strangers is
associated with negative events.

EXAMPLE

If a student is being teased and bullied, he/she would have felt hurt and upset.
This will happen if the student’s interpretation of the situation is that he/she
has done something wrong.

47
Rational Emotive Therapy

The cognitive approach -- Rational-Emotive Therapy, developed by Albert Ellis,

discussed that it is the interpretation that you make of a situation or event, during
the process of self-talk that determines the emotion.

REMEMBER ME!

The cognitive approach -- Rational-Emotive Therapy, developed by Albert Ellis,

discussed that it is the interpretation that a person makes of a situation or
event, during the process of self-talk that determines the emotion.

Coping with Irrational Thoughts

The Rational-Emotive-Therapy (RET) approach implies that people can change and
make their feelings productive if they will handle their thoughts effectively. Illogical
and irrational thoughts cause unproductive emotions. Thus, if people can avoid
unreasonable interpretation, they can facilitate constructive emotional expressions.
The following are some of the ‘traps’ leading to illogical thoughts that people need
to conquer:

48
 The need to be perfect. People who fall into this
trap believe that they should handle every situation
with a high level of confidence and skill. This trap
tempts the person to try to appear to be perfect.
Admitting mistakes is a struggle and accepting
ignorance is intolerable. The vulnerability is not
included in their vocabulary. Living with this
irrationality will make people impatient and
disappointed with themselves and to those who
commit mistakes.

Conquer this: Keep in mind that like everybody else, people sometimes commit
mistakes; they sometimes find it difficult to express themselves; they are
continuously improving their interpersonal skills.

“Your approval is everything.” People

who fall into this trap believe that they
should get the approval of everyone.
Approval is not only desirable, but it is
everything. They will go the extra mile,
even to the point of sacrificing their
principles to get the approval of everyone.
It is said that when people “try to please
everyone, they will end up pleasing no
one.” This trap will make people lose the
respect of others. From time to time,
people will feel apologetic, nervous and
embarrassed, whenever they think they were not able to please others.

Conquer this: Keep in mind that “People cannot please everyone.” It is more
responsible to have your principles at hand and make it your guide in making
decisions and actions in relating with others.

49
 The trap of ‘should.’ How often do
people hear others saying, “Traffic
should not be like this,” “People
should be more forgiving,” “My friend
should be more understanding,”
“You should study harder,” or some
other unrealistic self-imposed
‘shoulds,’ like “I should always be
nice,” “I should be more loving and
caring.” Some people find it confusing to distinguish ‘’what is’’ from ‘‘what should
be’’ and tend to express unrealistic complaints. Falling into this trap is
unreasonably insisting that the world or people will behave just as you want them
to. Furthermore, others may even feel frustrated when things are not as what they
expect them to be; it may bring disappointment, guilt, contempt and even
aggressiveness. This also creates defensiveness on the part of others who are the
‘victims’ of your ‘shoulds.’

Conquer this: Wishing to see improvement on things is right if everyone will do their
part. It is also more effective if you will tell others what you would like them to do
rather than to preach the ideal. Also, you may apply the “I”-language in expressing.
For example: You may say, “I wish to see you more often in our family gatherings,”
instead of “You should always be present in our family gatherings.”

EXAMPLE

Nilda is such a zealous daughter. However, her younger siblings find it difficult
to get along with her. She always reminds them that “they should study hard,”
“they should not watch TV,” “they should clean their rooms.” Whenever her
siblings forgot to do what she told them, she gets angry and shouts at them.

50
 The trap of “overgeneralization”: When
people based their beliefs on limited
evidence, they tend to overgeneralize
their shortcomings. For example, a
person says, “Oh I’m so dumb, I forgot my
umbrella,” he disregards the other times
that he is thoughtful and focused.
Another form of overgeneralization is
when people exaggerate. For example,
the statement “You are always late,” is it
all the time?

Conquer this: Be objective. Base your statements on qualified evidence. Strive to

have accurate messages for yourself and for others.

“You caused this emotion, not me.” At one point in your life, did you ever feel that
the other person made you feel angry or upset? This trap is based on the irrational
belief that other people caused the emotions rather than your interpretation of the
thought processes. Falling into this trap would make you bear a grudge against that
person who caused the negative emotion.

Conquer this: You need to respond to other people’s behavior with feelings of your
own. It is your thinking that determines how you feel, NOT the behavior of others.

EXAMPLE

Amy gets irritated whenever she sees her classmate, Marie. They had some
misunderstandings in the past. But Amy still feels irritated by Marie’s mere
presence. She requested her mother to transfer her to other section in the
next school year, so she will not feel irritated by seeing Marie.

51
“I cannot do anything about it. I am helpless.” People who see themselves as the
‘victim’ fall into this trap. Their statements are full of “can’t” and “it is beyond my
control.” Like in the statement, “I can’t do that, I was born this way,” seems like an
excuse for something the person does not want to change. If this behavior
becomes a habit, the person will become hopeless and eventually give up. This life
is full of frustration and disappointment that may eventually lead to depression.

Conquer this: Replace can’t with won’t

to make a difference. People will soon
realize that there are things that they TIP!
can do if they want to. Personal
AVOID the following ‘traps’ leading
evaluation of your strengths and
to illogical thoughts!
limitations will help you on this. It is a
matter of choosing between a hopeful
 The need to be PERFECT
and active life and a helpless and
 “Your APPROVAL is everything.”
remorseful one.
 The trap of SHOULD and
OVERGENERALIZATION
“Oh, if something bad can happen,
 “YOU CAUSED THIS emotion, not
it will”. Have you heard a person say
me.”
“If I go to the party, they probably
 “I cannot do anything about it. I
won’t dance with me.” This statement
am HELPLESS”
is an example of catastrophic
 “Oh, if something BAD can
expectations. People who have this
HAPPEN, IT WILL.”
start with a self-fulfilling prophecy,
which more often happens. Studies

52
show that the behaviors of these people contribute to the fulfillment of the
expectations.

Conquer this: Not all relationships and interactions with other people will be
successful. But also, not all efforts will fail. It is important to pursue, think about the
consequences, be responsible for your decisions, and learn along the way.

Managing Emotions

A simple approach has been developed by a

social scientist to help you reduce
TIP!
unproductive emotions and increase the
Manage your emotions by:
productive ones. It can also be used to better
 Improving emotional
understand other person’s emotions. Vocabulary
 Measuring the emotion’s
Improve your emotional vocabulary. Intensity
 Maintaining an emotional
Make an effort to identify and name what you Log
are feeling, especially for strong and intense
emotions. You may try to describe it with two
or more words and describe the emotional experience.

Gauge the emotion’s intensity

Are you angry or just stressed? Are you just bored or already disgusted? It is also
beneficial if you will rate the intensity of your emotions from 1 to 10 (1 being the
lowest in intensity and 10 as the highest). From this information, you can have a
more or less accurate impression of your emotions.

Maintain an emotional log.

You can be aware and make a list of your emotional experiences, positive and
negative, pleasant and unpleasant, basic and mixed, mild and intense, and short-

53
term and long-term. You may be keen in recognizing certain physiological arousal
or changes (e.g., perspiration, fast heartbeat, butterflies in the stomach) and certain
behaviors that could manifest the emotions (e.g., high-pitched voice/tone, frowning,
becoming so loud or so quiet). Also, you must identify the event that triggered the
response. Studies show that writing about your feelings would help you develop
insights as to the meaning of the emotional experience. The process would also
allow gaining new perspectives, to understand emotions and their implications
better.

EXAMPLE

Do you still remember Fiel in Lesson 1? She is determined to understand her

emotion. After learning the ways how to manage it, she started to keep a diary
and regularly logs her emotional experiences. She can now differentiate
sadness from depression and slowly became open to her parents and siblings
about her emotion.

Anger and Irritation

Anger-related issues are so prevalent. You can get irritated from time to time, but
you must control your irritation/anger and not let it control you. You are aware of
its negative and unpleasant consequences: faltering physical health, car accidents,
road rage, work accidents, the breakdown of relationships, at work and home,
physical injuries and emotional and psychological problems to name a few.

Anger is one of the mixed and strong emotions that involves: thoughts that trigger
(rational or irrational); physiological or physical arousal, such as, increased heart
rate, profuse perspiration, flushed face, release of stress hormones; and behaviors
such as shouting, clenching fists or frowning; and in addition, one’s survival and
protective instincts.

54
People have different ways of expressing recognized anger. Other just keep it to
themselves (with debilitating consequences -- boiling inside but suffering in silence).
Others prefer to let it out by having arguments and becoming physically violent.
Studies found out that those with high levels of anger and hostility showed early
signs of heart disease. It is high time to control one’s temper and live longer.

People can manage anger by calm breathing. The body’s stress response (fight-or-
flight) is triggered by anger. One way of calming the body’s response to anger is to
increase the tendency to remain cool under a stressful situation, which is, reducing
the physical arousal. People can do this by calm breathing. It is the way people
breathe as babies, where there is little movement in the chest area but the
abdomen. Abdominal breathing facilitates relaxation.

REMEMBER ME!

We can manage anger by calm breathing. The body’s stress response (fight-or-
flight) is triggered by anger. One way of calming the body’s response to anger is
to increase the tendency to remain cool under a stressful situation, which is,
reducing the physical arousal.

55
 Check Your Understanding
A. Read each statement carefully. Supply the correct words to complete the
statement.

1. A little bit of fear can motivate students to study, however, _________________ can
be debilitating.
2. It is the interpretation that a person makes of a situation or event, during the
process of self-talk that determines the feelings. This cognitive approach is
called ______________________.

3. To facilitate constructive emotional expressions, if people can avoid illogical

or ___________________ interpretation.

4. “You are always late!” is an example of __________________ overgeneralization.

5.”If something bad can possibly happen, it will” is an example of

_______________________________

B. Answer the following questions in a brief but concise manner.

1. What is calm-breathing?
_______________________________________________________________________________________
_______________________________________________________________________________________
_____________________________________________________________________________________

2. When can depression become an unproductive emotion?

_______________________________________________________________________________________
_______________________________________________________________________________________
_____________________________________________________________________________________

56
 3. Explain the Rational-Emotive Therapy by giving examples.
_______________________________________________________________________________________
_______________________________________________________________________________________
_____________________________________________________________________________________

C. Read each situation carefully and answer the questions for each item.

1. Name at least five traps that could lead you to unproductive emotions.
_______________________________________________________________________________________
_______________________________________________________________________________________
____________________________________________________________________________________

2. To what extent, anger affects a person’s body?

_______________________________________________________________________________________
_______________________________________________________________________________________
____________________________________________________________________________________

3. How do people manage their emotions effectively? Enumerate and

explain at least three ways.
_______________________________________________________________________________________
_______________________________________________________________________________________
_____________________________________________________________________________________

57
 Explore Your World!
Task 1: Listen to the Inner Voice

Materials: paper, pen

Instructions:

List at least three strong emotions that you had recently. Use the table to describe
the situation and the interpretation that made you react that way. The output shall
be presented in class.

Feeling Situation/Event Thoughts

1.

2.

3.

Criteria for Scoring Points

Clarity of ideas 3
Presence of relevant and accurate details 3
Creativity and uniqueness of the presentation 2
Grammatically correct sentences and level of 2
confidence
Total 10

58
Task 2: One-on-one

Materials: paper, pen

Instructions:

Find a partner in the class. You will refer to your output in Task 1: Listen to the
Inner Voice. Each of you will choose one situation to share. The partner will identify
the ‘trap’ and suggest ways to improve on handling thoughts and emotions. Some
pairs may present their output in class.

Criteria for Scoring Points

Clarity of ideas 3
Presence of relevant and accurate details 3
Creativity and uniqueness of the presentation 2
Grammatically correct sentences and level of 2
confidence
Total 10

Task 3: Peer Counseling

Materials: paper, pen

Instructions:

The class will be divided into several groups with a maximum of five members each.
One member may volunteer to share his/her struggle with temper/anger. The rest
of the members shall prepare a simple anger management program. After you are
done, you will present the actual facilitation of the anger management program in
class and submit your written output.

59
 Criteria for Scoring Points
Impact 4
Relevance 4
Application of concepts 4
Cooperation and level of confidence 4
Grammatically correct sentences and neatness 4
Total 20

The four things that are contagious are laughter, loneliness, stress, and itching.
It is now easy to veer away from a lonely state by being around happy and
laughing people. (Medical Daily)

60
 Real-world Challenge
EQ Test Instrument Development and Administration

Objective: This is a group activity that aims to:

1. To develop a simple 10-item EQ Test Instrument based on the different

concepts, and theories on emotion;
2. To administer the instrument to 15 selected Grade 11 students; and
3. To document and present the findings, summary and recommendation to
the class

Instructions:

 You need to assign the roles to each members to facilitate the smooth
conduct of the activity (Leader, Secretary, Coordinator, Presenter)
 Discuss and draft an initial 20-item EQ questionnaire, based on the four
major EQ domains: perceiving emotions, facilitating thoughts, understanding
emotions and managing emotions. The questions must elicit the skill level of
the respondent. You shall decide on how the EQ test shall be scored and
interpreted.
 The coordinator shall present the 20-item test to a guidance counselor or
personal development/psychology teacher for the simple content validity.
They shall ask for a numerical rating (1, lowest to 10, highest) to be part of
the criteria for final scoring.
 The group shall decide on the ten best questions for the final list of items in
the questionnaire.
 The coordinator shall seek approval to administer the instrument to 15
selected Grade 11 students.
 Your group shall collate, score, tally and summarize the findings of the EQ
test.
 Your group shall prepare the complete documentation (including the photos

61
 before, and during the administration) and a 10-slide-powerpoint
presentation for the salient findings and recommendation.
 Finally, the presenter shall prepare a 3 to 5-minute presentation in class, and
all of your group members shall be prepared to receive all inquiries,
comments, and recommendation for the improvement of your instrument.

Criteria for Scoring Percent

Application of concepts 20%
Face validity 20%
Presentation / Layout of the instrument 20%
Neatness of the documentation 20%
Confidence, creativity, and uniqueness of 20%
presentation
Total 100%

My Reflection
What have you learned and appreciated about your emotions after this unit? How
has your understanding and exploration helped you communicate and manage
your emotional expressions effectively, productively, and constructively? Draw and
explain in a paragraph your insights and realizations.

62
 Wrap Up
This unit discussed the following main points to illustrate the importance of
understanding, differentiating, expressing and managing emotions:

 Emotions is a feeling, state or affect involving three major components - - a

physical change or physiological arousal, a cognitive evaluation of the event
or situation, and the behavioral component or outward expression of the
feeling

 There are four major theories that explain emotion: James-Lange Theory of
Emotion, Cannon-Bard Theory of Emotion, Schachter-Singer Theory of
Emotion, Lazarus Theory of Emotion.

 The brain and autonomic nervous system (the sympathetic and

parasympathetic branches) play important roles in the whole emotional
experience.

 The basic emotions are fear, anger, surprise, disgust, joy or happiness, and
sadness or distress. They found to be culturally universal (are recognized and
similarly expressed in all cultures).

 People have the innate facial-affect program, which activates a set of nerve
impulses to trigger muscle movements representing the emotion being
experienced.

 Emotions can either be basic, primary or mixed and mild or intense.

 Emotional intelligence or EQ is the ability to recognize and manage one’s

emotions, understand others and maintain a healthy relationship with
others.

 Emotional awareness is identifying the emotions that people are feeling and
the reason for that emotion. It is a skill that also helps people understand
and relate to other people better by being sensitive to their feelings.

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 The “broaden-and-build” theory of positive emotion shows the significant
contributions of positive emotional experiences, to have enduring effects on
your growth and development. This theory encourages you to consider and
choose positive emotions as means to lead a better life.

 Various factors influence emotional expression, including cultural and gender

differences, fear of self-disclosure, social roles, and emotional contagion,

 Emotions can be expressed effectively by being in touch with your feelings,

increasing your vocabulary, sharing the mixed emotions people are
experiencing, evaluating the emotion, using the “I”-language and choosing
the right place and time to express the emotion.

 The Rational-Emotive Therapy is the interpretation that a person makes of a

situation or event, during the process of self-talk that determines the
emotion.

 Effective management of emotions involves: improving emotional

vocabulary, measuring the emotion’s intensity, and maintaining an emotional
log.

 Calm breathing is recommended to manage anger.

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 Answers to Check Your Understanding
Lesson 1: Understanding Our Emotions I

Part A.

1. behavioral
2. cognitive
3. James-Langen
4. physical
5. fear

Part B.

1. What are emotions?

Emotions are feeling, state or affect involving the three major components - - a
physical change or physiological arousal, a cognitive evaluation of the event or
situation, and the behavioral component or outward expression of the feeling.

2. Explain the basic components of emotions by giving examples.

Patty was walking alone to her friend’s house when suddenly the light in the
lamppost went out. It was dark. She trembled and began to breathe deeply
(physical component). She ran a few more blocks to reach her friend’s house
(behavioral component). She narrated her experience to her friend saying that she
has not been afraid like that in her whole life (cognitive component).

3. Paula feels afraid. Explain her emotion based on the Lazarus Theory.

Paula experienced a situation which she appraised as fearful. She felt afraid and
started to have increased heart rate, and so on.

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Part C.

1. Cite the main differences among the major theories of emotion.

James-Lange Theory – A situation causes physiological arousal, then the person

experiences an emotion only after he interprets the physiological change.
emotional experience

Cannon-Bard Theory - A situation causes a physiological change and an emotional

response at the same time.

Schachter-Singer Theory - A situation causes physiological change. The person must

then be able to identify a reason for the arousal for him to label the emotion.

Lazarus Theory - A situation occurs, a cognitive evaluation is made, and followed by

the emotion and physiological change.

2. How can a person explain the involvement of the brain in his/her emotions?

If a person is afraid to walk on the dark street, the limbic system, the amygdala,
would be aroused. But being frightened would also lead to a behavioral component
of emotion. The person may hide, run or be ready to fight. The frontal lobes will be
responsible for the motor response.

When a person is emotional triggered, its sympathetic branch increases heart rate,
respiration, among others, preparing for the “fight or flight” response. As soon as
the person is relaxed and rested, the parasympathetic branch reverses the effects.
The systems’ combined action allows the person to make an appropriate response
to emotional stimulation.

3. How can a person make sense of the multiple perspectives and theories in
his/her understanding of emotions?

66
The multiple perspectives offered by various social scientists provide valuable
information in our understanding of emotions. However, new approaches and
more studies are encouraged to explain fully all the facets of emotional experience
and to settle contradicting evidence for this very complex human activity.

Answers to Check Your Understanding

Lesson 2: Understanding Our Emotions II

Part A.
1. Basic emotions
2. Facial-feedback hypothesis
3. Mixed emotions
4. Intensity
5. Emotional intelligence

Part B.

1. What are the different basic emotions?

The following are considered as the basic emotions: fear, anger, surprise, disgust,
joy or happiness, and sadness or distress.

2. What do we mean if say that the emotion is culturally universal?

Emotions are found to be culturally universal, that is, the emotions are recognized
and similarly expressed in all cultures.

3. Laura feels afraid. How can she have a positive emotion through the facial-
feedback hypothesis?

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Being afraid means that Laura is experiencing increased heart rate and she is
probably trembling. If she is told to stay calm and be relaxed (through deep
breathing exercises), her fear will subside and hopefully, will be gone.

Part C.

1. Cite the main difference between primary and mixed emotions.

The feelings can be labelled in more than a single term, that is, primary emotions
(Joy, Acceptance, Fear, Surprise, Sadness, Disgust, Anger, Anticipation), which can
combine to form the mixed emotions, (Love, Submission, Awe, Disappointment,
remorse, Contempt, Aggressiveness, Optimism)

2. How can a person avoid overrating or underrating his/her emotions?

Knowledge and information (broad vocabulary) on the different emotions is

important to have an accurate label or identification to be more objective in
describing the intensity of the emotions.

3. How can a person enhance his/her emotional intelligence?

We can enhance our emotional intelligence by being mindful in recognizing cultural

and individual differences to improve emotional perception; by using our emotions
as signals to caution us that something may not be quite right; the knowledge and
habits can be strengthened by our interactions with other people; and by using
emotions to promote personal understanding and growth.

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 Answers to Check Your Understanding
Lesson 3: Expressing Our Emotions

Part A.
2. ‘broaden-and -build’
3. Postiive
4. Three
5. warmer
6. collectivistic

Part B.

1. What is emotional awareness?

Emotional awareness is identifying the emotions we are feeling and the reason for
that emotion. It is a skill that also helps us understand and relate to other people
better by being sensitive to their feelings.

2. How can positive emotions overcome negative emotions?

Positive emotional expressions can overcome negative emotions. In situations

where negative emotions are occurring, the deliberate experience of positive
emotions can serve to undo the negative effects. For example, the care and love
expressed by a loved one can reduce and eventually eliminate the negative stress
experienced at work.

3. Explain the principle of emotional contagion by giving an example.

Flor has issues on anger management. She was advised to be with Yeng, her calm
and assertive friend, hoping to reduce the frequency of the outbursts by ‘infecting’
Flor with calmness and positive disposition. This is a classic example of emotional

69
contagion.

Part C.
1. Name at least two findings regarding cultural differences in emotional
expression.

One study concluded that people in warmer climates are more emotionally
expressive than those living in cooler places. Those who were from the southern
part of the country seem to be more emotionally expressive than their northern
counterpart.

Countries with collectivistic culture value harmony and good interpersonal

relationships among the members of their ‘in-group’. While countries with highly
individualistic cultures, disclose their emotions only to people who are close to
them.

2. Based on studies, how expressive men can be?

Men are less likely to share these emotions especially with their male friends but
tend to open up to the woman they love. Men tend to brag about their strengths to
others if given the opportunity.

3. How can a person express his/her emotions effectively?

 B-be in touch with your feelings.
 I-increase emotional vocabulary
 S-share the mixed emotions
 E-evaluate the emotion
 U-use the “I”-language
 R-right place and time

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 Answers to Check Your Understanding
Lesson 4: Managing Our Emotions

Part A.

1. Terror
2. Rational-emotive-therapy
3. Irrational
4. Exaggerated
5. catastrophic expectation

Part B.

1. What is calm-breathing?

It is the way we breathe as babies, where there is little movement in the chest area
in the abdomen. Abdominal breathing facilitates relaxation.

2. When can depression become an unproductive emotion?

Depression due to loss of a loved one, a job, or a relationship breakup, is natural.

But spending the rest of your lifetime to linger on your depressive situation would
not be productive.

3. Explain the Rational-Emotive Therapy by giving examples.

The cognitive approach - - Rational-Emotive Therapy, developed by Albert Ellis,

discussed that it is the interpretation that a person makes of a situation or event,
during the process of self-talk that determines the emotion.
If you are being teased and bullied, you would have felt hurt and upset, if your
interpretation of the situation is, you have done something wrong. Or you would
have felt concern and sympathy if your interpretation of the situation is that the

71
person teasing you may be sick,
Part C.

1. Name at least five traps that could lead you to unproductive emotions.

The need to be perfect

“Your approval is everything.”
The trap of ‘should.’
The trap of “overgeneralization
“You caused this emotion, not me”.
“I cannot do anything about it. I am helpless
“Oh, if something bad can happen, it will.”

2. To what extent, anger affects our body?

Anger-related issues are so prevalent. We can get irritated from time to time, but
we must control our irritation/anger and not let it control us. We are all aware of its
negative and unpleasant consequences: faltering physical health, car accidents,
road rage, work accidents, the breakdown of relationships, at work and home,
physical injuries and emotional and psychological problems.

3. How do people manage their emotions effectively? Enumerate and explain the
three ways to manage our emotions

Improve your emotional vocabulary. Make an effort to identify and name what
you are feeling, especially for strong and intense emotions. Try to describe it with
two or more words and describe your emotional experience.

Gauge the emotion’s intensity. Are you really angry or just stressed? Are you just
bored or already disgusted? It is also beneficial if we rate the intensity of our
emotions from 1 to 10 (1 being the lowest in intensity and 10 as the highest). From
this information, we can have, a more or less accurate impression of our emotions.

72
Maintain an emotional log. Be aware and make a list of your emotional
experiences, positive and negative, pleasant and unpleasant, basic and mixed, mild
and intense, and short-term and long-term. Be keen in recognizing certain
physiological arousal or changes (e.g., perspiration, fast heartbeat, butterflies in the
stomach) and certain behaviors that could manifest your feelings (e.g., high-pitched
voice/tone, frowning, becoming so loud or so quiet). Also, identify the event that
triggered the response. Studies show that writing about our feelings would help us
develop insights as to the meaning of the emotional experience. The process would
also allow gaining new perspectives, to understand emotions and their implications
better.

73
 Bibliography
Adler, R., Neil, T. Looking Out, Looking In, 10th ed.USA: Harcourt.2002

Carandang, M.L., Ventura, E., Parr, R.A. and Carandang, C.F. Personal Development.
Mandaluyong: Anvil. 2016.

Feldman and Howell C. Psychology and Your Life. Philippines: McGraw-Hill

Companies, Inc. 2010.

Freeman, D and Freeman, J. Know your mind: The Complete Family Reference Guide to
Emotional Health. NY: Sterling Publishing Co., Inc., 2010.

https://www.arealme.com/eq/en/ Accessed February 20, 2018

http://kidshealth.org/en/teens/understand-emotions.html Accessed February 20,

2018
function-emotions Accessed February 20, 2018

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emotions Accessed February 20, 2018

https://www.ted.com/playlists/613/what_are_emotions Accessed February 20, 2018

https://www.ted.com/talks/tiffany_watt_smith_the_history_of_human_emotions?ref
errer=playlist-what_are_emotions Accessed February 20, 2018

https://www.ted.com/talks/lisa_feldman_barrett_you_aren_t_at_the_mercy_of_your_
emotions_your_brain_creates_them?referrer=playlist-
what_are_emotions&language=en Accessed February 20, 2018

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 https://positivepsychologyprogram.com/positive-emotions-positive-psychology-
know/ Accessed February 20, 2018

Huffman, K., Vernoy, M., and Vernoy J. Psychology in Action, 4th ed. NY: John Wiley &
Sons, Inc. 1997.

Goleman, D. Emotional Intelligence: Why it can matter more than IQ. USA: Bantam.
1995.

Schiraldi, G and Kerr, M. The Anger Management Sourcebook. USA: McGraw Hill, 2002.

Skinner M. In: Gellman M.D., Turner J.R. (eds). Emotional Expression. Encyclopedia
of Behavioral Medicine. Springer, New York, NY. 2013.

Wood, S.E. Mastering the World of Psychology. USA: Pearson Education, Inc. 2005.

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 Glossary
Emotions - They are feeling, state or affect involving the three major components -
- a physical change or physiological arousal, a cognitive evaluation of the event or
situation, and the behavioral component or outward expression of the feeling.

"Broaden-and-Build” Theory of Positive Emotion - It is a theory which shows the

significant contributions of positive emotional experiences, to have enduring effects
on our personal growth and development.

Basic Emotions - These emotions are found to be culturally universal, that is, the
emotions are recognized and similarly expressed in all cultures, i.e., Fear, anger,
surprise, disgust, joy or happiness, and sadness or distress.

Behavioral Component of Emotion - The way emotions are expressed and

communicated is its behavioral component. Through facial expressions, gestures,
the tone of voice, the behavioral component of emotion is displayed.

Calm Breathing - It is one way to remain cool under a stressful situation, that is,
reducing the physical arousal. It is the way we breathe as babies, where there is
little movement in the chest area but the abdomen.

Cannon-Bard Theory of Emotion - This theory proposed that emotions are

created from independent and simultaneous stimulation of the cerebral cortex and
the autonomic nervous system. The emotion, fear, for example, occurs at about the
same time as the experience of the physiological changes. There is no causal
relationship.

Cognitive Component of Emotion - It evaluates, interprets, and identifies the type

and intensity of the emotion that the experience evoked. The description of the
emotion depends on the thoughts, beliefs, and expectations of the person.

Emotional Awareness - It is identifying the emotions we are feeling and the reason

76
for that emotion. It is a skill that also helps us understand and relate to other
people better by being sensitive to their feelings.

Emotional Contagion - It is where one’s feelings are affected by the feelings of

those around them.

Emotional Intelligence or EQ - It is concept popularized by Daniel Goleman in

1995, which is the ability to recognize and manage one’s emotions, understand
others and maintain a healthy relationship with others.

Facial-affect Program - It activates a set of nerve impulses to trigger muscle

movements representing the emotion being experienced.

Facial-feedback Hypothesis - It explains why corresponding emotions are

triggered by the movement or activation of the muscles involved in certain facial
expressions.

Facilitating thought - It one of the domains of EQ which is about our ability to

generate, utilize and feel emotions to help us communicate effectively and to apply
emotions in other cognitive processes like, problem solving, decision making,
reasoning, and producing creative outputs.

Illogical and Irrational Thoughts - They are thoughts that cause unproductive
emotions.

James-Lange Theory of Emotion - This theory proposed that a person evaluate

the way he feels based on the physical sensation (e.g., increased heart rate).

Lazarus Theory of Emotion - This theory highlighted the cognitive appraisal as the
first step in an emotional response, then followed by the emotion and physiological
changes.

Managing Emotions (also Emotional Management or Regulation) - It is one of

the domains of EQ which is the ability to be open to feelings and to modulate them

77
in oneself and others to promote personal understanding and growth.

Negative Emotions - They are emotions that can trigger negative and unpleasant
feelings, like, angry, afraid, guilty, depressed

Perceiving Emotions - It is one of the domains of EQ which is the ability to

distinguish emotions in oneself and others, in facial expressions, the tone of voice,
art, music, stories, among others.

Physical Component of Emotion - It is the physiological changes or arousal that

accompanies the emotion.

Positive Emotions - They are emotions prompting positive and pleasant feelings,
like feeling happy, inspired, confident, among others.

Rational-Emotive Therapy - It is the interpretation that a person makes of a

situation or event, during the process of self-talk that determines the emotion.

Robert Plutchik's Emotion Wheel (1980) - It is a representation of eight primary

emotions (Joy, Acceptance, Fear, Surprise, Sadness, Disgust, Anger, Anticipation),
which can combine to form the mixed emotions, (Love, Submission, Awe,
Disappointment, remorse, Contempt, Aggressiveness, Optimism). The wheel
implies that there are feelings that can be labeled in more than a single term.

Schachter-Singer Theory of Emotion - This two-factor theory of emotion, with

focus on the role of cognition, suggested that for emotion to happen, the person
must first experience physiological change and there must be a cognitive
explanation for the change so that the person can describe it as a specific emotion.

Understanding Emotions - It is one of the domains of EQ which is the ability to

appreciate the meaning of the emotion which starts by labeling or identifying the
emotions with appropriate words, understanding the combination of the other
expressed emotions, and understanding its complexities.

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