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MANAGING
AND CARING FOR
ONESELF

SELF-CARE
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ANYTHING YOU DO
THAT HELPS TO
MAINTAIN YOUR
PHYSICAL, MENTAL
OR EMOTIONAL
HEALTH

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SELF-CARE
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REASONS
WHY SELF-CARE IS IMPORTANT:
White, 2003

Slide 5 IT KEEPS YOU

HEALTHY
• Taking time out of your day
to do something you enjoy
• gaming
• reading a book

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IT HELPS YOU can help

RECHARGE
you catch
up on rest
and
„UNPLUG‟
 a way to UNWIND and DE-STRESS from the
 Taking a bubble bath outside
world for a
meditating
little while
taking a nap
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IT CAN HELP YOU
MANAGE HEALTH ISSUES

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HOW TO BECOME
A BETTER STUDENT

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LEARNING
TECHNIQUES

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LEARNING TECHNIQUES
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ELABORATIVE
INTERROGATION
• “WHY?” questions can facilitate
learning
• ELABORATIVE TECHNIQUES help
your understanding by relating new
information to codes already stored
and familiar to you

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SELF-EXPLANATION

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1. Start with a clear identification of the type of work, title, author,
and main point in the PRESENT TENSE.
2. Check with your outline and your original to make sure you
have covered the important points.
3. Never put any of your own ideas, opinions, or interpretations
into the summary- be very careful of your word choice.
4. Write using "summarizing language."
5. Write a complete bibliographic citation at the beginning of your
summary - title of the work, the author, the source. Use APA
format.
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HIGHLIGHTING/UNDERLINING

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KEYWORD MNEMONIC
developed by Atkinson and Raugh (1975)

IMAGERY FOR TEXT

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• form MENTAL IMAGES

of text materials while
reading or listening
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REREADING
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Slide 24 • VOCABULARY AND WORD RECOGNITION

When you read the same book multiple times,
you become familiar and comfortable with a
greater number of words.
• FLUENCY Once you master one book or chapter,
it makes moving on to another more appealing.
• COMPREHENSION - allows you to dive deeper
Devon Corneal
into the story‟s meaning, preparing them for more
complex narratives down the road
• CONFIDENCE Those who can follow a story and
don‟t stumble over words are more self-assured
about their abilities and more likely to enjoy
reading
 PRACTICE TESTING
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• more than 100 years of research has
yielded several hundred experiments
showing that…

PRACTICE
TESTING
ENHANCES
LEARNING AND
RETENTION

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DISTRIBUTED PRACTICE
SCHEDULE OF
LEARNING
PERIODS
• BENEFITS MORE THAN DOES MASSING LEARNING
OPPORTUNITIES BACK-TO-BACK OR IN RELATIVELY CLOSE SUCCESSION

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 INTERLEAVED PRACTICE
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INCORPORATING material
from multiple class
presentations, assigned
readings, or problems in a
single study session

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SETTING GOALS FOR SUCCESS

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THE FIRST STEP TO SUCCESS

SETTING
GOALS
THE NEXT BIG STEP
TAKE ACTIONS IN LIFE
THAT INCREASE THE LIKELIHOOD OF YOUR GOAL BEING ACHIEVED

Slide 32 GOALS AND ACTIONS ARE LIKE

YIN & YANG

PERFECT
BALANCE

Slide 33 “Goals give us purpose in life, may it

be short term or in the long run and the
achievement or failure of these “goals”
can surely improve or ruin one‟s
perspective in life.”
Dr. Edwin Locke :1968 “Toward a Theory of Task Motivation and Incentives”
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THE SCIENCE OF GOAL-SETTING

1990 Locke and Latham (1990) ‟A Theory of Goal Setting & Task Performance‟

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LARITY
HALLENGE
OMMITMENT
EEDBACK
OMPLEXITY

CLARITY
Slide 36 THE SCIENCE OF GOAL-SETTING: THE 5 PRINCIPLES

• Be CRYSTAL CLEAR about what

has to be achieved for your effort
to be considered a success
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CHALLENGE
Slide 38 THE SCIENCE OF GOAL-SETTING: THE 5 PRINCIPLES

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COMMITMENT
THE SCIENCE OF GOAL-SETTING: THE 5 PRINCIPLES
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FEEDBACK
THE SCIENCE OF GOAL-SETTING: THE 5 PRINCIPLES

• allows you to adjust You can also

the goal and your MEASURE your own
approach in reaching it progress
 Schedule 15 minutes/week to analyze your
progress
 CELEBRATE YOUR SUCCESSES and adjust
what hasn‟t worked
 Get an accountability partner, coach, mentor
and/or mastermind group in order to obtain
feedback

COMPLEXITY
Slide 41 THE SCIENCE OF GOAL-SETTING: THE 5 PRINCIPLES

REASSESS the complexity and difficulty of

your goal and modify it. If necessary, break your
goal into smaller sub-goals and/or decrease the
difficulty of the goal.

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TAKING CHARGE
OF ONE’S HEALTH
Health psychologists believe that…

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STRESS a UNIVERSAL human

experience
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THE PHYSIOLOGY OF

STRESS

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HANS SELYE
THE PHYSIOLOGY OF STRESS

CANADIAN PHYSICIAN (1956) “THE STRESS OF LIFE”

• the first scientist to try to figure out how external stressors get “get
under the skin” to make us will

Slide 48 ENVIRONMENTAL STRESSORS

• heat, cold, noise, pain, and danger disrupt the
body’s normal equilibrium
• body mobilizes its resources to fight off theses
stressors and restore normal functioning
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ALARM PHASE
A brief period of high arousal of the ANS preparing the body for a rigorous activity. To
prepare the body to attack or escape from danger “fight or flight” response
RESULT:
• boost in energy, tense muscles, reduced sensitivity to pain, the shutting down of
digestion (so that blood will flow more efficiently to the brain, muscles, and skin
• rise in blood pressure, and increased output of adrenal hormones ( “stress
hormones” )

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RESISTANCE PHASE
• body attempts to resist or cope with
stressor that persists over time
• physiological responses of the alarm
phase continue
• body spends stored energy (sugars and
fats)
• feel too much tension
• Reactions are overreacted, overdone, and
excessive, but these very responses make
the body more vulnerable to other
stressors

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EXHAUSTION PHASE

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KAROSHI

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Slide 63 Selye did not believe that people

should aim for stress-free life.

…some negative stress is simply

unavoidable; it’s called

LIFE!
GOAL: MINIMIZE THE
WEAR AND TEAR ON
THE SYSTEM, NOT GET
RID OF IT ENTIRELY
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THE STRESS
SOURCES

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THE STRESS SOURCES

Slide 66 THE STRESS SOURCES

NOISE
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Slide 70 THE STRESS SOURCES

BEREAVEMENT & LOSS

• One of the most powerful stressors in life is the
loss of a loved one or a close relationship,
especially through DIVORCE or DEATH

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DIVORCE can
also take a
long term toll
on DEATH
Divorced adults have higher
rates of :
• heart disease
• pneumonia and
other diseases
Slide 73 WORK-RELATED PROBLEMS
• effects of UNEMPLOYMENT
• CHRONICALLY STRESSFUL
WORK ENVIRONMENT

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Slide 76 THE STRESS SOURCES

POVERTY & POWERLESSNESS

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 FRUSTRATION
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LATIN WORD “FRUSTRA” means “IN VAIN”

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PERSONAL LIMITATIONS
WEAKNESSES

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Slide 85
MAN INTHAILAND
MARRIED A DEAD GIRLFRIEND TO
FULFILL HIS PROMISE OF LOVE.
29-YEAR OLD SARINYA KAMSOOK AND
HER 28-YEAR-OLD BOYFRIEND, CHADIL
DEFFY, WERE TO BE MARRIED THIS
YEAR. SARINYA KAMSOOK
UNFORTUNATELY DIED IN A CAR
CRASH, JUST DAY BEFORE THE
BIG EVENT, DEFFY DECIDED TO GO
ON WITH THEIR WEDDING AS PLANNED
AND MARRIED HER.

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CONFLICT
LATIN “ conflictus” means “strike together”

OCCURS WHEN A PERSON IS FACED WITH TWO OR MORE

OPPOSING SITUATIONS OF WHICH HE HAS TO CHOOSE

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TYPES
OF CONFLICT:
• APPROACH-APPROACH
• AVOIDANCE-AVOIDANCE
• APPROACH-AVOIDANCE
• MULTIPLE APPROACH-AVOIDANCE
Slide 91 APPROACH-APPROACH

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 AVOIDANCE- AVOIDANCE
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APPROACH- AVOIDANCE
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calories

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DOUBLE APPROACH- AVOIDANCE

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BRAND NEW POSITIVE
2nd or 3rd hand
NEGATIVE

•.
VERY NEGATIVE

POSITIVE

EXPENSIVE CHEAP
 CHANGE
Slide 103

• It is inevitable
• POSITIVE, UNDESIRED /DESIRED

REASON: alter the usual order of activities

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ADJUSTMENT
individual copes
with his ever-
changing needs,
motives and habits

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PRESSURE
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COPING
the process by which a person
attempts to manage stressful
demands.
Arenas (2004)

Slide 108

SOURCES OF

COPING
Slide 109
SOURCES OF COPING

Slide 110 ADJUSTMENT OR ADAPTATION

SOURCES OF COPING
•

• unmet needs
• unattained goals
• obstacles brought about by other people
• uncontrolled situation

• The DISCOMFORT that a person feels may result to stress

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ADJUSTMENT MECHANISMS
DEFENSE MECHANISMS
The actions that an
individual takes to
promote comfort
Slide 112
EMOTION-FOCUSED COPING
responding to stress in an
emotional manner… using
DEFENSIVE MECHANISM
VENTILATING
need to talk
obsessively about
it in order to
• come to terms
with it
• make sense of it
• decide what to do
about it

Slide 113
PROBLEM-FOCUSED COPING
FACING one‟s
troubles and trying
to solve them

become ready to concentrate on

solving the problem itself

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REAPPRAISAL
• LEARNING from FINDING MEANING in
the EXPERIENCE
• comparing oneself to others
• seeing humor in the situation
• see positive aspects
• Problems can be turned into
CHALLENGES
• LOSSES into UNEXPECTED
GAINS
Slide 115

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DRAWING ON
SOCIAL SUPPORT Your HEALTH depends not only on
what is going on in your body and
mind but also on what is going on
in your RELATIONSHIPS: WHAT
YOU TAKE FROM THEM, AND WHAT
YOU GIVE THEM

Slide 117 YOUR

FAMILY
Family is the basic unit of society; they are your first friends, first
line of defense, first base of support and first ones to know you, how
you are in your different moods and how to handle you in those
certain moods.
Slide 118 YOUR

FRIENDS

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HEALING THROUGH HELPING

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DEFENSE MECHANISMS
… to protect one‟s self against
stress, a person must use a
variety of TACTICS that keep
unacceptable or unpleasant
emotionality‟s out of conscious
awareness
Sigmund Freud
Slide 121
TYPES OF
DEFENSE MECHANISMS
• REPRESSION
• PROJECTION
• IDENTIFICATION
• RATIONALIZATION
• REACTION FORMATION
• REGRESSION

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 COMPENSATION
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UNDOING
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DIVESTING OF ONESELF
FROM GUILT FEELINGS BY
CONFESSING ONE’S
MISDEEDS

Slide 153

ADVANTAGES & DISADVANTAGES

OF ADJUSTMENT/DEFENSE MECHANISM
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DISADVANTAGES
•

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SOCIAL AND CULTURAL

DIMENSION OF
Slide 160
“FILIPINO AND STRESS”
article by Philippine Daily Inquirer Micheal Tan, a medical anthropologist at UP Diliman

“HOW DO we say we‟re stressed in Filipino? We

don‟t. Well, at least not in a way that we would in
English: I am stressed. It just doesn‟t work out; we
don‟t, as far as I know, have a word in any of our
Philippine languages for stress and being
stressed. But that doesn‟t mean we Filipinos don‟t
ever experience stress. “

Slide 161 STRESS is mediated

through CULTURE: from the
very nature of the
STRESSORS, to the ways
we RESPOND to the
STRESS

Slide 162

STRESSORS are

NOT
UNIVERSAL
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Slide 165 A total of 53,769 people were interviewed from October to December
2017 – with a sample of just 1,000 men and women interviewed face-
to-face, over the phone or online in most countries, it said.

Philippines ranked as
THIRD HAPPIEST • FIJI
COUNTRY in new survey
By ASIA TIMES STAFF JANUARY 3, 2018 12:14 PM (UTC+8) • COLOMBIA
GALLUP‟S 41ST ANNUAL GLOBAL END OF YEAR URVEY • PHILIPPINES
• MEXICO
• VIETNAM
“We Filipinos are • KAZAKHSTAN
known as happy, • PAPUA NEW
resilient people. GUINEA
• INDONESIA
We even manage • INDIA
to smile amid • ARGENTINA
difficulties”HARRY ROQUE JR • NETHERLANDS
presidential spokesperson
Slide 166 Ultimately…
STRESS MANAGEMENT

Slide 167