PERDEV MIDTERM REVIEWER  Manage your time and learn to say

“no” .

 Practice Mindfulness
COPING WITH STRESS

HOW TO DEAL WITH STRESS

Many of us are dealing with issues that can be
upsetting, stressful, and trigger powerful
emotions in both adults and kids. Public health
practices like physical distance might make us
feel alone and isolated and raise our stress and
anxiety levels.

People may experience powerful and enduring

reactions following a traumatic occurrence.
Developing appropriate coping mechanisms and
receiving the proper care and support can help
lessen the symptoms and feelings associated
with stress.

What are the 4 steps in coping with stress?

1. Avoid. Believe it or not, it is possible to

escape some of the minor stressors
that tend to trouble people.

2. Alter. Communicate clearly and let  MEDITATE

people know your expectations.  SET GOALS
 TALK TO FRIEND
3. Accept.  EXERCISE
4. Adapt  AVOID CAFFEINE
 SLEEP BETTER
How do you handle stress as a student?  BREATHE DEEPLY
 EAT RIGHT

Five top ways for college students to manage

stress. Reduce Stress
 Eat healthy foods. This sounds almost Improve Your Well-Being and Decrease Stress in
like a bummer, but it isn't. Ten Minutes
 Exercise. You may be surprised at how Get in touch with your neighborhood, family, or
little you actually need to do to get friends to lower your stress levels, to name a
some exercise in. few. Discuss your emotions or any worries with
a trusted friend or family member. Make time
 Get plenty of sleep.
for your religious, spiritual, or cultural pursuits
How can I better cope with emotional stress? divided into three basic units : the forebrain,
midbrain and hindbrain. The brain is 'plastic and
1. Read a book.
flexible as it can grow billions of neurons as a
2. Download and listen to a “calm” app (sounds
result of one's learning experiences.
of nature, rain) on your computer or phone.

3. Take a walk. Practice yoga.

THE LEFT AND RIGHT BRAIN
4. Listen to music, sing along to a song or dance
to music.  The Left and the Right Brain The Human
Brain is comprised of two hemispheres
5. Enjoy a soothing bath.
that have distinct functions. The right
6. Sit in silence with your eyes closed. hemisphere is responsible for the
holistic creativity of the individual while
7. Light a scented candle. the left hemisphere is responsible for
particular abilities which include
subjects in the academe such as
WEEK 2 mathematical and language abilities.
The left brain implicates ‘spotlight
THE POWER OF THE MIND
thinking’ while the right brain is
People differ in several ways. Intelligence is one 'floodlight thinking' as it involves
element that separates one from all others of expressions of emotions such as in
the same demographics. All other things equal, painting, musical, and kinesthetic
individuals have the ability and even the skills to talents.
learn. However, their innate capacity allows
them to acquire and imbibe more from their
external environment. These learnings whether
significant or not become a basis for evaluating,
analyzing, and making decisions pertinent to
their everyday dilemmas.

THE BRAIN

The brain makes up a significant part in the

Central Nervous System (CNS) that serves as the
human body's command center. It is a 3-pound
organ encased in the human skull and filled with
the Cerebro Spinal Fluid (CSF). The brain
requires 20% of the total blood supply as it
cannot hold its own oxygen supply. Hence
seconds of oxygen loss which is being supplied
by the Red Blood Cells (RBC) can lead to severe
brain damage and even death. The brain is
THE DEVELOPMENT OF THE BRAIN IMPROVING INTELLIGENCE AND COGNITION

 The brain reaches full 95% of its actual • There are varied ways to enhance one's
development at age 5 but it still intellectual ability, Everything begins
continues to upgrade at around the with the motive to go forth and
adolescent period and even up to advance. As this is basically in the
adulthood. This allows more efficiency mental facet hence it becomes a
in the brain such that unnecessary necessity that the individual should not
connections disappear; messages travel only possess the ability but the drive to
faster in the brain, information is learn, re-learn and unlearn. Learn about
localized whether it is on the left or new things that may aid in the
right; the connection between the left promotion of life skills, re-learn relevant
and right hemisphere which is the elements that may continue to affect
corpus callosum thickens. The same one's behavior and persona and to
leads to adolescents’ greater memory, unlearn those antiquated and obsolete
greater cognition of insights as well as ideas and ways of life that are no longer
ability to solve problems. true and appropriate.

THE MIND STUDY HABITS

 The mind is the function of the brain. It Education provides an individual a license that
is one's cognition and mental process will equip him to achieve his future goals. As it is
that gives meaning to the stimuli from a fact that individuals have the ability to
the external environment. The mind is maximize their abilities in any venue. Thus,
an abstraction that has the abilities and developing study habits can aid well in an
characteristics measured through tests. individual as a learner whether in his current
It provides the brain its essence. It studies or future endeavors. Adopting certain
encompasses the learnings that result in behaviors pertaining to the consummation of
the multiplication of neurons and nerve his duties as a student can assure success in the
cells in the brain. The mind's innate academic and even in the workplace.
aptitude is within its genetic makeup
which can be attributed to the
heritability of intelligence and the pre-
programmed capacity of the individual.
However the same should be supported
and maintained by the environment
through the vital role of the caregivers,
family, and the institutions surrounding
the individual.
Following are Ways to Deal with the library but to fix your venue before you
delve onto reviewing your lessons or
Everyday Physical,
working on your homework
Emotional and Intellectual
4. Make a Reviewer It is mandatory for
Requirements in the School
students to make reviewers for every
1. Have the Right Mindset. Consider coursework. It is highly improbable for
studying as a necessary reality, them to review directly from the
something that leads to us our dreams textbooks or references. Such may
and our goals. Creating a positive result in information overload and
mindset allows us to have the ‘intellectual indigestion’ Writing a
motivation to absorb everything that we reviewer will assure students that there
need to work on. Moreover, being is familiarity with the concepts and later
positive about the academic activity mastery of the lesson.
that we will perform reflects an attitude
5. Bring Only the Things that you Need.
of gratitude such that it makes us
There is a need to get rid of
appreciate that we are lucky to have the
‘distractions’. Such is true when
opportunity to have formal education.
students bring gadgets, computer
The same sentiment is placed in the
games, and the like. Unless they are
mind the right position to grasp the
needed to accomplish their coursework.
activities entailed in preparing for
Books, pens, references and extra
school work.
sheets of paper are needed.
2. Practice 'Zero Navigation' when
6. Be Smart, Use Devices such as
Preparing for the Coursework.
Mnemonics. There is always the best
Individuals are pre-occupied with much
strategy to review and imbibe the
concern in their everyday life. It is very
lessons at 100%. Using the acronyms of
common that a learner who is subjected
the concepts being studied students can
to stress and the pressure of everyday
easily remember terms and keywords.
life cannot focus on whatever needs to
The following are varied ways to use
be done. Trying to 'emptying' our
Mnemonics (Willingham 2013):
thoughts with all these worries makes
us 'zero in' towards the attainment of 7. Choose the Best Time to Study. Itis
our goal for the day. A workload will be highly proven that the best time to
accomplished easily and quickly if we review is during waking up period.
keep our focus When the brain has relaxed for a while
such as after getting a 'power nap' or a
3. Choose the Proper Venue for Studying.
45 minute short sleep. The brain in this
Studying in a conducive environment
State can absorb al that you can feed it
contributes a lot to the accomplishment
and retrieve as well all stored
of the task at hand. No time is wasted
knowledge. The brain is quick and
on rereading and rethinking due to a
efficient when it is able to rest
noisy and chaotic environment. Hence
especially after a long, tough day.
itis important not only to choose an
Hence, it is a waste of time reviewing or
organized environment such as the
studying right after you have gotten
 home, tired, and already experiencing FOLLOWING ARE VARIED WAYS TO USE
‘burn out’. MNEMONICS
8. Never be dependent on the Worldwide (WILLINGHAM 2013)
Web and your Personal Computer. A. Peg Word - This is useful for
Learn to be self-efficient without relying
memorizing lists of unrelated words
much on the use of computers and the
in order by creating a visual image
net. Not everything from these sources
is highly valid and reliable. It is never
with a 'peg' word. Example is 'one is
wanted to include distorted information bun' or 'two is a shoe' etc. If you
or ideas that are just hearsay. Not all need to remember to call someone
sources from the internet have and to return a book' then relate the
credibility. 'bun with someone' and the book
with a shoe
9. Reward Yourself. 'Every good deed
deserves a reward'. Everyone who has B. Method of Loci - Useful for
exerted much effort to accomplish memorizing lists of unrelated items
relevant tasks should be rewarded. Such in order. This is done by creating a
reward can be from one's own self. The
'mental walk' to memory and
same will reinforce good behavior and
creating a visual image associating
motivate an individual. A nice cup of
coffee or an ice-cold soda is enough to
each item on the list with a location
make one's self happy and motivated. on the mental walk. Example is
when you walk home your doorstep
10. Have a Sense of Accomplishment. to the road. On the right you see a
Writing a list of all that you have to
chair and on the left fence; Then you
accomplish pertinent to school work is
can associate the chair with
necessary. From the most minute to the
someone and the fence with a book.
most grandiose task, a list should be
kept and checked every time one C. Acronym - By using the first letter of
activity is achieved or done. At the end each item that you desire to
of the day you can see your
remember like G for 'Groceries' and
accomplishments and develop a higher
W for Withdraw money’
regard for oneself. Indeed you can look
forward to the next day for more D. Acrostic - This is done by creating an
accomplishments. easy-to-remember statement to
which you can associate the first
letter of each word. An example of
which is PEMDAS which stands for
Parenthesis, Exponent,
Multiplication, Division, Addition,
and Subtraction to solve
mathematical problems efficiently.
 E. Music or Rhymes - The to-be-
remembered items is set to a MENTAL HEALTH AND WELL-BEING
familiar tune, set to a rhythm or
made into a rhyme. Example is the Hales stated that mental health is the capacity to
think rationally and logically to
Alphabet song with the months of cope with life’s transition,stress,traumas, and
the year. lossers in a way that allows stability
and growth.
F. Mnemonic Associations - The
material is associated with the As every individual face stressors and the daily
features of the material that is hard burdens of life, the mind and the
to remember. This may be used in spirit becomes strained that considering the
brain it self created an average of
spelling words like "stalactites grow
60,000 thought's a day then it is invetable that
from the ceiling; stalagmites from much tension will be felt by the
the ground. individual

G. Keyword - Most of the time used for Also, Mental health is a psychological state
foreign word by associating it to a which implies the use of mental process,
close English word then creating a cognition, and in-depth deliberation of things
and usual events that required
visual image to connect it. Like the decision-making.
Spanish word 'champinones' which
means 'mushrooms. It can be It influences our thinking, feeling and behaving.
remembered from the word It involves the capacity to handle
our stressor which includes the emotional,
"champion' which we can visualize psychological and social well being. it
through a mushroom in a boxing ring affects how we think, feel and act. it also helps
waving his arms in victory. determine how we handle stress,
relate to others and make choices

WEEK 4
THE EARLY WARNING SIGNS
MENTAL HEALTH AND WELL-BEING
No one can be considered “ GUILTY” unless
he minds produce an average of 60,000 thoughts one has hard proofs.
each day, and it’s not and Mental problems as an offshoot of the inability
easy task as thinking can go beyond the number of an individual
of daily basis. The process of to take extra care of one’s mind may result to
decision-making ,resolving problem and this, neglect of
reflecting on each of daily task and the mind is more than neglect of the body as
confrontations can take it’s toll on an individual insanity is
‘s mind. Leads to needs to take irreversible which means that such issue cannot
care of the human brain similar how one will be “ UNDONE
perform acts to protect the body.
Psychological stressors demand safety practices
to maintain the sanity of the
Mind.
 Be Aware of
Way to Cope
FOLLOWING ARE SIGNS OF CONFLICT
MIND VARIED WAYS TO MANAGE OUR DAILY
ISSUES AND PRESSURES. UNDERSTANDING
APPROPRIATE MESURES

• When one starts to be withdrawn and

anti-social
CONNECT WITH OTHERS AND EXPRESS
• Lack of motivation to do usual activities YOURSELF
• Callus and has no feeling of remorse
• Anxious NO MAN IS AN ISLAND. WE
• Unexplained mood swings ALL NEED SOMEONE TO
TALK TO AND PROVIDE US
• Hallucination or delusion THE BOOST TO GO ON
• Unexplained bodily pains AND CONFRONT OUR DAILY LIFE
• Hearing voices or sounds that cannot STRUGGLES
• be heard by others
• Feeling helpless or hopeless
• Self-injurious and even mutilates
• Hopelessness and Feeling of emptiness Be physically
• Impaired ability to perform usual tasks Active
• low or no energy BEING BUSY AND ACTIVE DOES NOT ONLY
• Eating or sleeping too much or too little ALLOW US TO CHANNEL OUR ENERGY
• Pulling away from people and usual
activities
• Feeling numb ASK FOR PROFESIIONAL HEALTH IF
NEEDED.

WE CANNOT BE A
BECOMING MENTALLY HEALTHY MASTER OF ALL NO ONE
HAS THE CAPACITY TO
Perfect mental health means, that we have to be BE ALL-KNOWING. THERE
in control with ourself, have the ability to ARE CERTAIN PEOPLE
achieve self-determination through productivity
as well as learning to efficiently cope with life
stressors to be able to contribute “Good” to his
comunity.

MAINTAINING POSITIVE AND GOOD

MENTAL HEALTH
Be Positive
Despite the
Odds
STRESSORS, PRESSURE, FRUSTRATIONS AND
FAILURES EXHAUST THE BODY BUT THE
SPIRIT
SHOULDCONTINUE WITH THE FIGHT BY
FEELING AND THINKING THAT EVERYTHING
IS UNDER
CONTROL AND
THAT EVERYTHING WILL TURN OUT FOR
THE BEST.

Rest and
Sleep
AN EXHAUSTED MIND DEMANDS REST. IT IS
THROUGH SLEEP THAT WE HEAL. THE NEXT
DAY WILL BE A
DAY TO BATTLE THE IMMINENT FOES BUT
STRENGTH IS REGAINED ONCE THE BODY
AND MIND HAVE
ACHIEVED REST BEFOREHAND

Be
Benevolent
BE GOOD TO OURSELF AND TO OTHERS AS
WELL. THE GOOD THAT WE PERFORM WILL
RETURN A
THOUSAND FOLD.” WHAT GOES AROUND
COMES AROUND” KNWONG THAT WE HAVE
BEEN GOOD TO
OTHERS AND TO OURSELF BRING US INNER
PEACE