SPIRITUAL SELF

- The root meaning of Spirituality is taken from the Latin word “Spiritus” meaning

Breath or Life Force.

-Spirituality generally refers to a meaning and purpose in one’s life, a search for

wholeness, and a relationship with transcendent being.

-The root meaning of Spirituality is taken from the Latin word “Spiritus” meaning

Breath or Life Force.

RELIGION

– is defined as the belief in , and worship of a superhuman controlling power, especially personal God
or gods.

- A particular faith or worship

- Attribution of human characteristics or behavior to God , animal or object

16 BASIC DESIRES THAT HUMAN SHARE THAT RELIGION SATISFIES

1. Acceptance 7. Independence 13. Social contract

2. Curiosity 8. Order 14. Status

3. Eating 9. Physical activity 15. Tranquility

4. Family 10. Power 16. Vengeance

5. Honor 11. Romance

6. Idealism 12. Saving

THE FOUR DIMENSIONS OF RELIGION

1. BELIEF – are generalized system of ideas and values that shape how members of the

religious group come to understand the world around the.

2. RITUALS – are the repeated physical gestures or activities such as prayers and mantras used
to reinforce religious teachings.

3. SPIRITUAL EXPERIENCE- feeling of immediate connection with a higher power

4. UNIQUE SOCIAL FORM OF COMMUNITY – community of church

RELIGIOUS CLASSIFICATION ACCORDING TO WHAT OR WHO THEY HOLD TO BE DIVINE

1. POLYTHEISM – multiple God – example : Hinduism, ancient Greeks and Romans

2. MONOTHEISM – single God – example : Judaism, islam, Christianity

3. ANTHEISM – no God – example : Buddhism, Taoism

4. ANIMISM – non- human being ( animals, plants) – example : indigenous worship

5 MAJOR RELIGIONS

1. JUDAISM – religion and culture of the Jewish people TORAH- bible

2. CHRISTIANITY - WORLD’S LARGEST RELIGION

3. HINDUISM – world’s oldest religion

4. BUDDHISM – refers to the teaching of Gautama Buddha

5. ISLAM – means submission or surrender KORAN - Bible

7. Idealism

According to William James our spirtual sef, which includes our character, values, and

conscience, is who we are at our core. Throughout our lives, our spiritual selves are usually

rather constant The expressions of religion, its beliefs, and activities reveal the ability to

apply moral sensibility and conscience.

Berndl (2020) stated that your spiritual self is you in your most beautiful and powerful
form. It is the authentic self, the unconditioned part, the you without patterns. This is

personal for each of us, so no need to get caught up on the language. The feeling you

experience when you access your spiritual self is important.

Spiritual people take the time to think on their everyday activities and as a result, create

enduring recollections of their journey Spiritual persons have favorable emotions related to

the smallest pleasures in life because they are more aware of small, daily activities

According to Berndl (2020), a spiritually healthy person has a defined life goal and may

ponder on the significance of experiences. They also have well-defined concepts of what is

right and wrong and can act accordingly.

Some people adhere to specific religious traditions, while others seek a broad

Group 3
DEVELOPING A FILIPINO IDENTITY

The Developing a Filipino Identity

--Every Filipino has his own identity very much different from other

nationalities. His values,traits, community life are the ones that will stand

out from the rest of the people. Here are some values and traits that are

common to identify an individual as a Filipino.

Filipino Values Identity

-The Filipino value system or Filipino values refers to the set of values or the

value system

that a majority of the Filipinos have historically held importance in their lives.

This Philippine values system includes their own unique assemblage of

consistent ideologies, moral codes,ethical practices, etiquette and cultural

and personal values that are promoted by their society.

As with any society though, the values that an individual holds sacred can

differ on the basis of religion, upbringing and other factors.

WHAT ARE FILIPINO VALUES AND TRAITS?

Filipino customs refer to the customs that most Filipinos value. These

customs have a unique combination of ideologies, morals, good manners,

proper practices and personal and cultural values set by society

UTANG NA LOOB

Utang na loob is the duty to repay who has done a favor in an acceptable

manner. the benefits that offer the filipino a sense of utang na loob are

usually those whose meaning is difficult to measure, wheather there is a

numerical importance involve, include a highly personal inner component.

PAKIKISAMA

Pakikisama is a typical trait of a Filipino, in its simplest sense

meaning “getting along with others” 1. Pakikisama entails a

genuine intrinsic appreciation of togetherness. Group harmony and

unity is valued 2. People want to get along rather than stand out.

HIYA

The concept of 'hiya' is also one of the underpinning factors

influencing how Filipinos behave and interact with others.

Tourists need to recognize that to lack a sense of shame is frowned

upon across Filipino society. Hiya is connected to the idea of

self-love, called amor propio. Filipinos always act to protect their

own sense of self-worth and that of others.

BAHALA NA

Bahala na" is a Filipino phrase that corresponds to our common "whatever " term.

"Hayaan na," if given a similar terminology. For me, I would interpret it as

something along these lines: "It's okay, no matter what happens. I will just go with

the flow." This may be seen as a positive or negative attitude towards

circumstances, the happenings in one's life. Either being determined and confident

to take on uncertain challenges or lacking of the sense of responsibility or urgency

to respond to difficulty. It may also translate as "whatever happens, happens,"

"things will turn out fine," or as "I'll take care of things."

Community

• types of communities influence organizations, as well as the

associated benefit of developing a richer accounting for community

processes in organizational theory. Our goal is to move beyond the

focus on social proximity and networks that has characterized

existing work on communities.

Institutional factors

A range of institutional factors are important, including

liquidity, the reliability of professional services and the

availability of market information.

ESTABLISHING A DEMOCRATIC CULTURE

DEMOCRACY

-Democracy is a government in which power and civic responsibility are

exercised by all adult citizens, directly, or through their freely elected

representatives. Democracy is the government for the people, by the people and of

the people.

- Democracy is the popular form of government in the modern world. That means,

all the people should be able to have their say in one way or another in everything

that affects their lives.

- Democracy is not only a system of government, it is the

way of life. It establishes peace and order, mutual relation and co-existence among

Democratic Culture

- Democratic culture is defined as the desire and ability of individuals in a population to participate

actively, individually and together, to the government of public affairs affecting them.

- The existence of a democratic culture within a population is characterized by the active

contribution, effective and in duration, of members of civil society to development of : the common

good, the terms of “living together” and the construction of collective decisions. - In a democratic

culture, all the citizens can participate and feel they have a stake, a culture in which social privileges

and status hierarchical have been disestablished. Democracies always live in social conditions

partially hostile to the attainment of democratic ideals.

THE DIGITAL SELF

DIGITAL SELF

- The digital self is the persona you use when you're online. Some people

maintain one or more online identifies that are distinct from their "real

world" selves.

SELF AND OTHER IN CYBERSPACE

Cyberspace refers the virtual computer world, and more specifically, an

electronic medium that is used to facilitate online cocommunication.

Digital Literacy

means having the skills you need to live, learn, and work in

a society where communication and access to information.

Online Disinhibition

Is the lack of restraint one feels when communicating online

in comparison to communicating in person.

I ME MYSELF AND USER ID ONLINE

Identity has many definitions, but without getting too

metaphysical, we can sum it up in a few words:you are who

you are and what you do. Simply put, your identity is the

sum of your characteristics, including your birthplace and

birthday, the schools you attended, your shoe size, and so

on. Some of those characteristics never change, such as your

birthday, and some change over time, such as your hair color.

Similarly, when you are using the Internet, your online identity is the

sum of your characteristics and interactions. Because you interact

differently with each website you visit, each of those websites will have a

different picture of who you are and what you do. Sometimes the

different representations of you are referred to as partial identities,

because none of them has the full and true picture of who you are. Your

online identity is not the same as your real-world identity because the

characteristics you represent online differ from the characteristics you

represent in the physical world.

Selective Self Presentation and Impression Management

Self presentation behavior is any behavior intended to create, modif, or

maintain an impression of ourselves in the minds of others.

Why do people engage in self presentation?

* Helps facilitite social interaction

Generally, social media platforms are used for.

*Social browsing

*Social searching

Impression Management- is the attempt to control or influence any other

people's perception.

*Instrumental.

*Expressive.

Impact of Online Transaction on the Self

Online Transaction - It Is A Payment Method In Which The Transfer Of Fund Or

Money Happens Online Over Electronic Fund Transfer. Online Transaction Process

(Oltp) Is Secure And Password Protected. Three Steps Involved In The Online

Transactions Are Registration, Placing An Order, And Payment.

In The Other Word Online Transactions Occur When A Process Of Buying And

Selling Takes Place Through The Internet. When A Consumer Purchases A Product

Or A Service Online, He/She Pays For It Through Online Transaction.

Here Is The Few Examples Of Payment Method That We Commonly Use For

Making Online Transaction:

1. Credit/Debit Cards: Credit And Debit Cards Are Typically The Most Widely

Accepted Form Of Online Payment. Users Can Enter Their Card Details (Card

Number Expiration Date And Cvv Code) To Make A Purchase Or Payment Online.

2. E-Wallets: Electronic Wallets Also Known As E-Wallets Are Becoming

Increasingly Popular. Companies Like Paypal Apple Pay Google Pay And Venmo

Allow Users To Create Accounts And Link Their Cards Or Bank Accounts. Users

Can Make Payments By Simply Logging Into Their E-Wallet And Authorizing The

Transaction.

What Is The Impact Of Online Transaction On The Self ?

Online Transactions Have Had A Significant Impact On The Self In Several Ways.

Firstly The Convenience Of Online Transactions Has Allowed Individuals To Save

Time And Effort. With Just A Few Clicks People Can Purchase Products Or Services

From The Comfort Of Their Own Homes Without The Need To Physically Go To A

Store Or Wait In Line. This Has Led To A Sense Of Empowerment And Control

Over Their Purchasing Decisions As They Have Access To A Wide Variety Of

Options At Their Fingertips.

Secondly Online Transactions Have Also Impacted The Self By Expanding

The Possibilities For Self-Expression and Identity Formation. With The Rise

Of E-Commerce Platforms and Social Media Individuals Can Engage In

Online Shopping And Present Themselves Through their Purchases. This Can

Be Seen In the Popularity Of Fashion Hauls Unboxing Videos And Sharing

Online Shopping Experiences. Through Online Transactions People Can

Curate their Online Image and Express their Unique Tastes and Preferences.

Furthermore the Transparency and Accessibility of Information In Online

Transactions Have Empowered Individuals To Make Informed Decisions.

With Product Reviews Price Comparisons and Detailed Product Descriptions

People Can Research and Evaluate Their Options Before Making A Purchase.

This Has Allowed Individuals To Take More Control Over Their Choices

Leading to a sense Of Empowerment and Self-Determination.

However, It Is Important To Take Note That Despite The Fact That They Are

Frequently Regarded As Being Beneficial For A Variety Of Obvious Reasons. After

All, In Today's Digital World, Every Helpful Feature Bears Some Level of risk to

Individuals.

Here is the some example of negative impact of online transaction on the self:

Cybersecurity Concerns:

Online transactions come with inherent cybersecurity risks. Hackers and scammers

continuously find new ways to exploit vulnerabilities making it possible for personal

and financial information to be compromised. This can lead to identity theft financial

loss and emotional distress.

Unlike face-to-face transactions online transactions lack the personal touch

and human interaction. This can result in a feeling of detachment making it

more difficult to resolve issues or seek assistance when problems arise. It may

also lead to a lack of trust in digital transactions.

Over-reliance on Technology:

Online Transactions Require Access to Internet Connectivity Electronic

Devices and a certain Level Of Technical Knowledge.

This Reliance On Technology Can Become Overwhelming Especially For

Individuals Who Are Not Accustomed To Using Digital Platforms Or Lack

Access To Reliable Internet Services. It Can Create A Barrier To Entry For

Those Who Are Not Tech-Savvy Or Don't Have The Necessary Resources.

Reduced Financial Awareness:

With the ease of online transactions it becomes effortless to spend money

impulsively or without proper consideration.

Boundaries of the Self Online: Private vs Public

Personal

People like to show their different personalities and behaviors based on their

relationship with other people, for example: private-self for the ones who are

close to them like friends family and the public-self for those who are less

close to them like classmate, strangers also Having a two personalities is so

much common in human nature because mostly people don’t want others to

see how they are in private. People mostly hide their private-self and show

others their public-self which can be the opposite from the other one.

Basically, an individual only show its original-self which means private-self,

to those who he/she can trust on.

In social media you need to be cautious to those who are planning to hacked

your information, you need to avoid sharing your personal information on the

other neither your close especially not on the strangers.

This shows that people like to hide what they like about themselves and don’t

want others to know about and also don’t let them to make judgement over

them. Some people don’t like people judging them about how they behave,

which drives them to their public-self according to what people want to see.

Individual vs Social Identity Online

Individual identity refers to the unique characteristics, beliefs,

values, and experiences that define a person as an individual. It

encompasses one's personal traits, preferences, and sense of self.

Social identity, on the other hand, relates to the aspects of an

individual's identity that are shaped by their membership in

various social groups. These groups can be based on factors such

as race, ethnicity, gender, religion, nationality, or other shared

characteristics. Social identity influences how individuals

perceive themselves in relation to these groups and how they are

perceived by others within those groups.

Gender and Sexuality Online

Marwick (2013) argues that sex, gender, and sexuality are often considered synonymous,

but they are distinct concepts. Sex is the biological state of a person, while gender is the

social understanding of how sex should be experienced and manifested in behavior,

personality, preferences, and capabilities. Gender is a socioculturally specific set of norms

mapped onto a category of "sex," produced by media, popular culture, and deeply

ingrained in society. It values male-gendered things more than females, constructing

hierarchies and valuing male-gendered experiences. Sexuality is an individual expression

of desire, often seen as binary (homosexual or heterosexual), but is often experienced as

flu

Group 4

Uts
MANAGING AND CARING FOR THE SELF

“THE ONLY PERSON WHO IS EDUCATED IS THE ONE WHO HAS LEARNED TO LEARN AND CHANGE” CARL
ROGERS

LEARNING TO BE A BETTER STUDENT

Being a good student enables you to attract equally good college students and since you happen to
share a lot in common you are likely to advance your friendships even way after college and this is good
when it comes to sharing available opportunities and ideas as well.

Study habits refer to the attitudes and behaviors of students when preparing for tests or any learning
assessment

1. Get Organised

2.Prepare your review materials

3.Ask help

4.Test yourself

5.Allot time to take a break and eliminate stress

6. Create or join a study group

7.Teach what you have learned.

PREPARE GOING TO SCHOOL

Always try to research or read the next lesson, do your assignments at home or before going to school,
eat and have proper rest before going to school. in preparation for school not only your assignments, or
making sure that you have all the tools you need for class ready and prepared but to also make sure to
have your body prepared by making sure to have enough rest and eating as to ensure that you as a
student have enough energy to go through the entire day.

USE DIFFERENT RESOURCES

Aside from book provided for the class, don’t forget to use the library, and the internet. Using different
resources will enable you as a student to access more information and be able to learn the latest
learnings and information related to the subject matter that you are studying.

BE CRITICAL AND MAKE LEARNING PERSONAL

Know what you are learning, why are you learning and how they are important to you and your plans in
life. By being critical to the information that you acquire you will be able to appreciate more their value
and be able to apply and relate them to your situation and let there learning help you to be able to
achieve your goals.

MEANINGFUL LEARNING

In a traditional or teacher-centered approach, the student are passive and are expected to be receptive
as the teacher gives instructions The teacher is the sole speaker throughout the class period.

ASK HELP

The school may focus on the interaction between the teachers and students but the institution is
comprised of more that what or who are inside the classroom and the people in the school from the
guidance office, librarian, registrar, etc. and even people outside the school such as your parents and
friends or other professionals can help you as a student to break limitation, ease the difficulties that is
brought about by the requirements of the curriculum.

DO OTHER THINGS

The school provides co-curricular or extra-curricular activities, join clubs, or school groups to widen you
experiences as a student. Not only can have better relationship which will translate to more help in the
future, but an active body and mind that may not necessarily related to school work can also help a
student to balance their lifestyle and maintain a

healthy body and mind.

BRAIN AND BEHAVIOR CHANGES

What happens during learning? Brain and behavior changes?

Learning a new skill at any age has a specific and definite impact on your brain

that scientists now know a lot about. After you learn something new, your brain

is never the same again. Here are some of the ways it can change.

Each and every time we learn something new our brain forms new connections

and neurons and makes existing neural pathways stronger or weaker. Some

experts call these changes "plasticity" in the brain.

Dendrites in your neurons get signals from other dendrites, and the signals travel

along the axon, which connects them to other neurons and dendrites. These

signals travel fast, often in only fractions of a second, and many of the signals

are sent without the brain being aware of the action.

Your brain will continue changing right up until the end of your life, and the

more you learn along the way, the more your brain will change and the more

"plastic" it will be.

NEUROPLASTICITY

It is the ability of the brain to change

throughout one’s life.

Neuroplasticity is the brain's ability to

change and adapt due to experience. It

is an umbrella term referring to the brain's

ability to change, reorganize, or grow

neural networks. This can involve

functional changes due to brain damage

or structural changes due to learning.

CEREBRAL CORTEX

Your cerebral cortex, also called gray matter, is

your brain’s outermost layer of nerve cell tissue.

It has a wrinkled appearance from its many folds

and grooves. Your cerebral cortex plays a key

role in memory, thinking, learning, reasoning,

problem-solving, emotions, consciousness and

functions related to your senses.

Is packed with neurons and is responsible for the

most sophisticated information processing in the

brain.

It is divided into 4 lobes: frontal, parietal,

temporal, and occipital.

FRONTAL LOBE

Is the part of the brain that

controls important cognitive

skills in humans, such as

emotional expression, problem

solving, memory, language,

judgment, and sexual behavior

Control panel of our personality

and our ability to communicate

PARIETAL LOBE

Process sensory information it

receives from the outside world,

mainly relating to touch, taste

and temperature

TEMPORAL LOBE

Responsible for creating and

preserving both conscious and

long-term memory. It plays a

role in visual and sound

processing and is crucial for

both object recognition and

language recognition.

OCCIPITAL LOBE

The occipital lobe participates in

vision processing. It processes

and interpret everything we see.

The occipital lobe is also

responsible for analyzing contents,

such as shape, colors, and

movement, and also for

interpreting and drawing

conclusions about the images we

see.

CHARACTERISTIC OF LEARNING

1. Learning is Purposeful

2. Learning is a Result of Experience

3. Learning is a Multifaceted

4.Learning is an Active Process

What happens during Learning?

Brain and Behavioral Changes

METACOGNITION AND STUDY STRATEGIES

METACOGNITION

It is the awareness of one’s thinking and the

strategies one uses to learn.

Metacognition is an awareness of one’s own thought

processes and an understanding of the patterns

behind them.

Metacognition is the ability to think about and

regulate one's own thoughts. Teaching

metacognitive strategies can improve learners'

performance at school. This makes it a good,

evidence-based target for intervention.

STUDY STRATEGIES

Identifying one's own learning style

and needs

Planning for a task

Gathering and organizing materials

Arranging a study space and schedule

Monitoring mistakes

Evaluating task success

Evaluating the success of any learning

strategy and adjusting

METACOGNITION CYCLE

The metacognitive process, or cycle, involves

three stages to coach you or your child

through in order to improve their self-

awareness and ultimately their executive

functioning: Self-Monitoring, Self-Evaluating,

and Self-Regulation.

The cycle begins with assess the task, which

leads to evaluate the strengths and

weaknesses which leads to plan the

approach, then apply the strategy, then

reflect.
MANAGING YOUR OWN LEARNING:

SELF REGULATED LEARNING

LEARNING DEFINED

Learning involves change.

Learning involves acquiring changes in the present knowledge, skills,

habits, behaviors or tendencies through experience, practice, or

formal education.

It is the acquisition of knowledge, skills and attitudes trough

experience.

Learning new knowledge and skills everyday keeps the structures of

brain in constant change which increases brain ability to learn.

METACONITION AND STUDY STRATEGIES

SELF-REGULATE LEARNING

A process which students systematically direct their thoughts,

feelings and action towards the attainment of their academic

goals (Zimmerman, 2002).

3 ESSENTIAL COMPONETNT:

Panning - increases efficiency, control and motivation

Problem Solving - allows student to learn to think and look for

solutions when faced with adversities.

Self-Evaluation - increases self-awareness that leads to a better

understanding of one’s own emotions strengths and weaknesses.

THE IMPORTANCE OF GOALS

WHAT IS GOALS?

According to Wikipedia, A goal is an idea

of the future or desired result that a person

or a group of people envision, plan and

commit to achieve. A goal is roughly similar

to a purpose or aim, the anticipated result

which guides reaction, or an end, which is

an object, either a physical object or an

abstract object, that has intrinsic value.

TYPES OF GOAL

Outcome goals (Results). Outcomes goals are specific and spell out the results

you hope to achieve in the end. E.g., a high school student may set an outcome

goal to become a doctor.

Process goals (Behaviors). Process goals (also called procedural goals) are

the behaviors or the strategies that will help us to perform well and increase our

chances of achieving our desired outcome goals.

Performance goals (Standards). Performance goals set the standards at

which we will perform our process goals, this is focused on results

WHY IS GOALS SETTING

IMPORTANT?

1. Goals give you focus in life

2. Goals allow you to measure your progress

3. Goals Keep You Locked In And Undistracted

4. Goals Help You Overcome Procrastination

5. Goals Give You Motivation

ALBERT BANDURA

(1925 - 2021)

Albert Bandura known for:

Social Theory

Bobo doll experiment

Self-Efficacy

BANDURA’S SELF-EFFICACY AND

EFFICACY THEORY

Self-Efficacy - is the belief in one’s capabilities to achieve a goal or an outcome.

Self-efficacy is one of the most enabling psychology models to have been adopted

into positive psychology. It is the optimistic self-belief in our competence or

chances of successfully accomplishing a task and producing a favorable outcome.

4 Ways to Build Self-Efficacy

According to Albert Bandura, the forerunner of Self-Efficacy Theory, evidences

four ways to develop self-efficacy across the breadth of his research.

Four ways to build self efficacy

Mastery Experience - your experiences will help you build resilience

Social Modeling - Observe those who practice high self efficacy in their lives

Social Persuasion - Mentors are knowledgable

State of Physiology - our emotions, moods, and physical state can influence our interpretation of self
efficacy
CAROL S. DWECK

Carol Dweck is the Lewis and Virginia

Eaton Professor of Psychology at

Stanford University and one of the

world's leading researchers on

motivation and mindsets. Her work

focuses on why people succeed and

how it is possible to foster their success.

MINDSET

According to Carol Dweck, individuals can be

placed on a continuum according to their implicit

views of where ability comes from. Some believe

their success is based on innate ability while others

believe their success is based on hard work,

learning, training and doggedness.

TWO KIND OF MINDSET:

Fixed Mindset - In this mindset,

some people that success is based

on innate or inborn ability.

Growth Mindset - People believe

that training and an effort to learn

can change one’s qualities.

LOCKE'S GOAL SETTING

Developed by Dr. Edwin A. Locke

That goals and intentions drive

human behavior and are

determine by values and beliefs

GOAL SETTING

The Goal Setting Theory states that goal setting is essentially

linked to task performance. It states that specific and

challenging goals along with appropriate feedback contribute

to higher and better task performance. (Locke, 1968)

The simple act of setting an effective goal gives you a better

chance of realizing that goal. According to Edwin Locke and

Gary Latham, several principles are crucial to setting effective

goals.

EFFECTIVE GOAL-SETTING PRINCIPLES

1.Clarity - A clear, measurable goal is more achievable than one

that is poorly defined. In other words, be specific! The most

effective goals have a specific timeline for completion.

2.Challenge - The goal must have a decent level of difficulty

in order to motivate you to strive toward the goal.

3.Commitment - Put deliberate effort into meeting this goal. Share

your goal with someone else in order to increase your

accountability to meet that goal.

4.Feedback - Set up a method to receive information on your

progress toward a goal. If losing 30 pounds in four months turns

out to be too hard, it is better to adjust the difficulty of your goal

mid-way through the timeline than to give up entirely.

5.Task complexity - If a goal is especially complex, make sure

you give yourself enough time to overcome the learning curve

involved in completing the task. In other words, if a goal is really

tough, make sure you give yourself some padding to give you the

best chance at succeeding.

S - specific

M - measurable

A - achievable

R - relevant

T - time bound

HOW TO SET RIGHT GOALS?

Make your goals specific - The more specific a goal is, the easier

it will be to focus on it and take the necessary action to accomplish

it.

Set measurable goals - Another criterion that makes a goal

useful is that you can measure it. “I’ll do better” is not really

measurable. If you set a goal to study a certain number of hours or

to raise your exam score to a particular level, however, you have

something concrete to aim for.

Keep your goals attainable and realistic - If you set goals that

are overly ambitious, you’re setting yourself up for failure.

Time-specific - When you’re studying, you need to keep to a tight

schedule. Make sure your goals are consistent with your academic

calendar and your other responsibilities.

Set long-term and short-term goals - In addition to setting

SMART goals, it’s good to have goals that are both short and long-

term.

HOW TO STAY ON TRACK WITH

YOUR GOALS?

Setting goals is an essential first step towards greater

academic success. However, many people start off with the

best of intentions but abandon their goals. There are many

distractions that can get in the way. Here are some ways to

stay focused on your goals.

Take consistent action on your goals - When you take action, you remind your

brain to move towards your goal. Even small symbolic actions can help. For

example, clearing off your desk so it’s a more organized study area can help you
feel more motivated.

Write down your goals - Research indicates that people who write down their

goals are 33% more likely to achieve them.

Revisit your goals frequently - The mind works more efficiently when you repeat

instructions. One reason it’s useful to write down your goals is that you can read

them to yourself daily.

Set new goals when appropriate - Goals don’t need to be set in stone.

You don’t want to abandon a goal just because it’s challenging. However,

you may find that as you gain experience you need to revise a goal. For

example, you may need to adjust your goals regarding study hours based

on your results and other responsibilities.

STRESSORS AND RESPONSES

Stress - is the physical, mental and emotional

response of the body to demands made upon it.

Stress is the “wear and tear” our minds and bodies

experience as we attempt to cope with our

continually changing environment.

THE TWO FACES OF STRESS

Stress can be negative or positive, depending on the level of

our response to the stressors we encounter.

Apparently, most of us only think about the bad sides of stress.

Distress or Negative stress are actually about stress that are

beyond one’s control. This bad impact of severe stress is often

manifested in physical and mental signs and symptoms

CHARACTERISTICS OF NEGATIVE

STRESS

Causes anxiety or concern.

Can be short- or long-term.

Is perceived as outside of our coping abilities.

Feels unpleasant.

Decreases performance.

Can lead to mental and physical problems.

However, when we are only exposed to mild or moderate stress, we are

actually able to experience the good side of stress which include

improved creativity, learning, efficiency at work and, eventually, a higher

level of self-esteem that could lead us to be able to withstand a higher

stress levels in the future. This is known as Eustress of Positive Stress.

CHARACTERISTICS OF POSITIVE STRESS

Motivates, focuses energy.

Is short-term.

Is perceived as within our coping abilities.

Feels exciting.

Improves performance.

STRESSOR

A stressor is a chemical or biological agent,

environmental condition, external stimulus or an

event seen as causing stress. Psychologically

speaking, a stressor can be events or

environments that individuals might consider

demanding, challenging, and/or

threatening

individual safety

Fight-or-flight response: what

happens in the body

When you feel threatened, your nervous system

responds by releasing a flood of stress hormones,

including adrenaline and cortisol, which rouse the

body for emergency action. Your heart pounds faster,

muscles tighten, blood pressure rises, breath quickens,

and your senses become sharper. These physical

changes increase your strength and stamina, speed up

your reaction time, and enhance your focus—preparing

you to either fight or flee from the danger at hand.

Signs and symptoms of stress overload

The most dangerous thing about stress is how easily

it can creep up on you. You get used to it. It starts to

feel familiar, even normal. You don’t notice how

much it’s affecting you, even as it takes a heavy toll.

That’s why it’s important to be aware of the common

warning signs and symptoms of stress overload

COGNITIVE SYMPTOMS:

Memory Problem

Inability to concentrate

Poor judgment

Seeing only the negative

Anxious or racing thoughts

Constant worrying

EMOTIONAL SYMPTOMS:

Depression or general unhappiness

Anxiety and agitation

Moodiness, irritability, or anger

Feeling overwhelmed

Loneliness and isolation

Other mental or emotional health problems

PHYSICAL SYMPTOMS:

Aches and pains

Diarrhea or constipation

Nausea, dizziness

Chest pain, rapid heart rate

Loss of sex drive

Frequent colds or flu

BEHAVIORAL SYMPTOMS:

Eating more or less

Sleeping too much or too little

Withdrawing from others

Procrastinating or neglecting

responsibilities

Using alcohol, cigarettes, or

drugs to relax

Nervous habits (e.g. nail biting,

pacing)

FACTORS THAT INFLUENCE YOUR

STRESS TOLERANCE LEVEL

Your support network - A strong network of supportive friends and

family members is an enormous buffer against stress.

Your sense of control - If you have confidence in yourself and your

ability to influence events and persevere through challenges, it’s

easier to take stress in stride.

Your attitude and outlook - The way you look at life and its

inevitable challenges makes a huge difference in your ability to

handle stress.

Your ability to deal with your emotions - If you don’t know how to

calm and soothe yourself when you’re feeling sad, angry, or troubled,
you’re more likely to become stressed and agitated.

Your knowledge and preparation - The more you know about a

stressful situation, including how long it will last and what to expect,

the easier it is to cope.

SOURCE OF COPING AND STRENGTH

COPING WITH STRESS

Coping mechanisms are the strategies people

often use in the face of stress and/or trauma to

help manage painful or difficult emotions.

Coping mechanisms can help people adjust to

stressful events while helping them maintain their

emotional well-being.

TYPES OF COPING

Problem-focused coping strategies

It targets on controlling or changing the source of

stress

It tackles the source in a practical mannar

Strategies include employing problem-solving

techniques; time management; getting relevant social

support.
Emotion-focused coping strategies

Emotion-focused coping "is oriented toward managing the emotions that

accompany the perception of stress. The focus of this coping mechanism is

to change the meaning of the stressor or transfer attention away from it.

Emotion-focused strategies involve:

releasing pent-up emotions

distracting oneself

managing hostile feelings

meditating

mindfulness practices

using systematic relaxation procedures.

Appraisal-focused coping strategies

Appraisal-focused (adaptive cognitive) strategies

occur when the person modifies the way they think.

Adaptive behavioral coping strategies

People using problem-focused strategies try to deal

with the cause of their problem. They do this by

finding out information on the problem and learning

new skills to manage the problem.

ADAPTIVE vs. MALADAPTIVE STRATEGIES

Coping strategies can also be positive (adaptive) or negative

(maladaptive). Positive coping strategies successfully diminish the

amount of stress being experienced and provide constructive feedback

for the user.

Negative coping strategies might be successful at managing or abating

stress, but the result is dysfunctional and non-productive. They provide a

quick fix that interferes with the person’s ability to break apart the

association between the stressor and the symptoms of anxiety.

THE SOCIAL AND CULTURALS DIMENSIONS OF STRESS

The decisions we take and the actions of other people influence us a lot. In a situation where

one needs a positive social relationship, other people’s supportive behaviors can be an ideal

mechanism in dealing with a problem. Psychosocial stress leads to many diseases and can be considered
major disease of public health. In fact, the fight or flight response, which has

become synonymous with stress response is the most commonly recognized one among

physiological and behavior components that make up this phenomena. Tend and befriend is also

known as a protective pattern, which involves engaging positive social interactions before acute stress
that assists people in dealing with their stress reaction. While much has been said on how people
respond socially soon after being stressed for too long, very little is still known on this issue. Human
beings are often stressed to use their stress resisting abilities, but not to commit antisocial behaviors or
nonsocial risks. However, stress increases a tendency to social approach rather than reducing it.

Partially, people’s daily life demands and strains along with available social resources are

related to the environmental system. The culture influences these persistent stressors and

social resources. In other words, it is possible that recurrent anxieties are linked with the

desire for independence in most first-world countries. These concerns emerge early in life

whereby, at that juncture one might still be unprepared for self-individuation. The

emphasis on self-dependency and independence might also be associated with a decline

in population social assets. On the other hand, in collectivistic societies further pressure

forces people to persist with the dependency on the in-groups and accept their demands
even at the costs of the expense of their own welfare.

These patterns are often exhibited in parent-child relationships. Asian American adolescents were
observed to be more vulnerable to their parents’ acceptance than Euro-American teenagers. Moreover,
parental influence in New Zealand acted differently for the Chinese-American teens than it did for their
peers of European origin.

Another factor is that an individual’s cultural heritage might affect his/her access to and readiness for
social services. Generally speaking, individualistic societies comprise the nuclear family and close
relations like friends and some associates that are loosely linked together. They are mostly wide and
have a poorly definite boundary

line because the outgroup-ingroup differentiation is usually vague owing to their size. Hence, it may not
be easy for cross-cultural researchers to define a family or household in Asian cultures based on
memberships and place of residence. A typical Asian household is more flexible since many of its
members live with their relatives in a continuum. These cultural differences are manifested in numerous
ways. For instance, most young adults from Latin and Filipino American families would still be living with
their families contributing financially and feeling dutiful towards them.

TAKING CARE OF THE SELF: THE NEED OF SELF CARE AND COMPASSION

SELF-CARE

Self-care is a broad term that encompasses just

about anything you to do be good to yourself. In a

nutshell, it’s about being as kind to yourself as you

would be to others. It’s partly about knowing when

your resources are running low, and stepping back

to replenish them rather than letting them all drain

away.

Self care is...

Knowing who you are and your limits

Getting the sleep you need and knowing how to rest.

Making sure that you're well fed

Finding a way to decompress throughout your day

Giving some thought to changing a difficult work situation.

Taking time to get to know you better

Identifying what you enjoy doing and what's fun for you and make a

serious effort to integrate it into your day

Knowing how to decompress after a day's work.

Feeding your spiritual self

Taking time to love yourself

WHY IS SELF-CARE IS IMPORTANT?

1 You learn to value yourself

By having a self-care routine, you stop letting yourself stick to

your old patterns. Because you learn about what you need to

keep yourself happy so you can continue to give to others.

2.You learn to improve your time and stress management

When you care for yourself first, you have more energy and time

for important things and less time for unproductive or time

wasting activities. This will then improve time and stress

management.

3. You learn to have a balance in your life

Balance is important. Too much work can cause burn out, too
much play or lack of direction can make you unproductive or

“lazy“. When you care for yourself, you find ways to balance out

your work and personal life. This will create the balance of health,

work, relationship, business, family, or friends.

4. You learn to lead a healthier lifestyle

it helps you not only physically, but mentally and spiritually too!

Think about it. When you make an effort to care for yourself

SELF-COMPASSION

Self-compassion is the ability to turn understanding, acceptance, and love

inward. Many people are able to extend compassion toward others but find it

difficult to extend the same compassion toward themselves. They may see self-

compassion as an act of self-indulgence, but extending compassion toward

oneself is not an act of self-indulgence, selfishness, or self-pity.

Compassion is the ability to show empathy, love, and concern to people who are

in difficulty, and self-compassion is simply the ability to direct these same

emotions within, and accept oneself, particularly in the face of failure. Many

otherwise compassionate people have a harder time showing compassion for

themselves, sometimes out of a fear of engaging in self-indulgence or self-pity,

but an inability to accept areas of weakness may lead to difficulty achieving

emotional well-being.

KRISTIN NEFF

A self-compassion researcher and the first to define the term

academically, describes self-compassion as having three

elements.

1.Self-kindness, or refraining from harsh criticism of the self..

2.Recognizing one's own humanity, or the fact that all people are

imperfect and all people experience pain.

3.Mindfulness, or maintaining a non-biased awareness of

experiences, even those that are painful, rather than either

ignoring or exaggerating their effect.

SELF-LOVE

accept yourself as a work in progress the continue to build yourself into the person

you’re dreaming to be; the person you have all the potential to be. accept your flaws,

accept your truths. accept your past. and make light of them. no one can tear you

down if you make peace with who you are and where you’ve been. if you are going to

focus on the negative at all, focus on turning them into positives. focus on growing.

sometimes, often times, our minds are the scariest place to sit. it’ll trick you into

comparing yourself to others and it’ll trick you into believing you aren’t good enough.

but you are. you have always been and you always will be. you’re much more

powerful when you believe in yourself. if you don’t love all of you, who will? give

yourself time to blossom.

REYNA BIDDY