4/13/19

UNIT 3: MANAGING AND CARING

FOR THE SELF
Setting Goals for Success
“Setting goals is the first step in turning the
invisible into the visible.”
- Tony Robbins

ASK YOURSELF

1. What are the Top 3 things that

you want to achieve in life?
2. What are the things that you
need to learn in order to fulfill
your dreams?
3. How will you handle the
anticipated challenges towards
achieving those dreams?

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Never have I ever…

1. Never have I ever felt so lost in my life.
2. Never have I ever came in late for a class/meeting.
3. Never have I ever skipped class.
4. Never have I ever failed in my exams.
5. Never have I ever cheated in school.
6. Never have I ever missed my deadlines in school.
7. Never have I ever struggled in school.
8. Never have I ever regret a decision in my life.
9. Never have I ever felt something/someone is missing in my life.
10.Never have I ever planned for something in my life.

Have you ever… What are GOALS?

1. Have you ever spent time thinking over what you really • Observable and measurable end
want to do in your life? result of several objectives that
2. Have you ever been asked to do something you don’t want are to be accomplished in a
to do in your life? given time frame.
3. Have you ever lived a life that you want?
4. Have you ever worked on something/someone you really • Desired results or outcomes one
desire? wishes to achieve.
5. Have you ever want to achieve something in your life even • Vision / Aim
as a student?

§ Goal setting is essentially linked to task

performance.
• Specific and challenging goals
contribute to higher and better task
performance.
• Gives direction to a person about what
needs to be done and how much
efforts are required to be put in.

Goal Setting Theory

Edwin Locke and Gary Latham

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S - Specific
Your goal should be clear and
specific, otherwise you won't be
able to focus your efforts or feel
truly motivated to achieve it.
M - Measurable
Setting measurable goals is important in order to track
your progress and stay motivated.

A - Action Plan R - Relevant

§Goals need to be
realistic and achievable
for it to be successful.
§You will further begin to
identify different
resources that can bring
you closer to it.
• Relevant goals must also
be applicable to the
present situation.
• Your goals must be
aligned with your vision
and passion.

T - Time Bound

Every goal needs a

deadline, this will motivate
you and help you focus
toward your goal.

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UNIT 3: MANAGING AND CARING
FOR THE SELF
Learning To Be A Better Student
Getting stress out of your life takes more than prayer alone. You must
take action to make changes and stop doing whatever is causing the
stress. You can learn to calm down in the way you handle things.
- Joyce Meyer

Is this Learning?
• Permanent
Learning • Process of memory
1. Reading lectures in advance
2. Balancing and coordination
3. Talking or socializing
4. Writing your name
Is MATURATION a type of
learning?

Let’s check!

My study habits

My best and worst study habits?

Maximize

Minimize

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Thorndike’s Law of Readiness Thorndike’s Law of Exercise

• According to this theory, the • Things that are most often
degree of preparedness and repeated are best remembered.
eagerness to learn is an important • Students should engage in drills,
condition for learning. practice, or repeated tasks to
• It points out that one learns only strengthen the new learning.
when he is physically and mentally
ready for it.

Thorndike’s Law of Effect Why do you go to school?

If an action is followed by a pleasurable consequence, it will tend to be
repeated. If an action is followed by an unpleasant consequence, it will
tend not to be repeated.

Pros

me?
What’s in it for
Cons

What are the PUNISHMENTS you encountered in

relation to your study habits? Activity: Self Regulated Learning
§ What works for you?
§ Sharing
§ What do you want to try doing?
§ What do you want to do differently in you study habits?
§ How would you do it?
§ Let’s make a plan!

Physical (+) and emotional (-) “pain”

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IMPROVE YOUR STUDY HABITS

1. Attend all classes.
2. Take good notes. Theory of Human Motivation
3. Study your lessons and other reading materials daily. Abraham Maslow’s Hierarchy of
4. Research to improve your background in the course.
5. Develop a list of possible questions.
Needs
6. Ask questions in class.
7. Review previous exams.
8. Avoid last minute cram session
9. Sleep at least 8 hours the night before the exams.
10. Eat nutritious food.

Self-Fulfillment Needs

Deficiency needs vs. growth needs

Social Cognitive Learning

Albert Bandura
• Observational Learning
• Enactive Learning
• Modeling

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Self-Observation Self-Evaluation
• Observing oneself can inform and motivate. • Self-evaluation compares an
individual's current performance
• It can be used to assess
with a desired performance or goal.
one’s progress toward goal
attainment as well as • It is affected by the standards set
motivate behavioral and the importance of the goals.
changes.

Self-Reaction Self-Efficacy

• Reactions to one’s performance

can be motivating. • The belief we have the
ability to meet the
• Self-reaction also allows a
challenges ahead of us and
person to re-evaluate their
goals in conjunction with their complete a task successfully.
attainments.

Activity: Mindset
§ Break into 6 groups.
§ Identify one wrong mindset and one right mindset for each:
ü Your identity
ü Your ability
ü Going to school
§ Write your answers on board and choose one reporter who will share
what you discussed as a group.

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Fixed Mindset
§ Challenges
-Avoids challenges
§ Obstacles
-Gives up easily
§ Effort
-See effort as fruitless or worse
§ Criticism
Change can be tough, but I’ve never -Ignore useful negative feedback
heard anybody say it wasn’t worth it.” § Success of Others
- Carol Dweck -Feel threatened by the success of others

Growth Mindset
• Challenges
-Embrace challenges
• Obstacles
-Persists in the face of setbacks
• Effort
-See effort as the path to mastery
• Criticism
-Learn from criticism
• Success of Others
-Find lessons and inspiration in the success of
others

TAKING CHARGE OF ONE’S HEALTH

What am I ask to do?

Why should I do it?

How shall I do it?

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Personal Health Management Health risk behaviors may include:

• Overweight and dietary behavior;

taking active responsibility
for managing one’s own
health .
• Physical activity and sedentary
behavior;
• Substance use;
• Injury and violence;
• Poor mental health;
• Oral and hand hygiene
• Low protective factors.

Components of Wellness CREATE A PERSONAL WELLNESS PLAN

• Nutrition
• Recreational Activities
• Exercise Routines
• Medication
• Stress Management
• Psychological / Mental Health
• Healthy Living Space
• Social Relationships
• Safety Precautions
• Sleep Hygiene
• Personal Health Choices
• Prevention & Care of Illness
• Spirituality

Considering the assigned value of each of the letters in the

alphabet, form a word that can give you 100% health
problem when not properly handled.
UNIT 3: MANAGING AND CARING A B C D E F G H I J K
1 2 3 4 5 6 7 8 9 10 11
FOR THE SELF
L M N O P Q R S T U V
STRESS, STRESSORS AND REACTIONS TO STRESS 12 13 14 15 16 17 18 19 20 21 22

W X Y Z
23 24 25 26

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STRESS, STRESSORS &

REACTION TO STRESS

S T R E S S
19 + 20 + 18 + 5 + 19 + 19
= 100%

WHAT IS STRESS?
• Stress is an internal alarm
system, the body’s response
to a real or perceived threat.
• Stress is the body’s and
mind’s reaction to everyday
demands and threats it is a
part of daily life.

POSITIVE STRESS NEGATIVE STRESS

• Eustress, or positive stress, • Distress, or negative stress, can result when there is too
can help you achieve your much pressure or trauma and you are unable to cope with it.
goals.
• Research suggest that
acceptable levels of stress
may even help you to focus
and concentrate better.

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CATEGORIES OF STRESS
1. Environmental stressors
2. Cognitive or thinking stressors
3. Personal behavior stressors
4. Life situations stressors
BODY’S STRESS RESPONSE
• When you perceive a situation or
event to be a threat, your body
and mind begins a stress response.
• The Nervous System and
Endocrine system, are active
during the body’s response to
stressors.
• Body’s response is largely
involuntary.
Stage 2 – Resistance
• If the stressor is prolonged,
the stage of resistance
occurs.
• The body tries to repairs and
return to its normal state.
• People in extremely high-
stress situations have been
known to accomplish
incredible feats of strength.
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Stage 1 - Alarm
• Alarm: when the body and
mind go on high alert.
• Secretion of adrenaline – the
“emergency hormone”.
• “Fight or flight” response
• Physiological changes
Stage 3 – Fatigue
• Physical Fatigue may occur at the
end of a long day or after exercise.
• Pathological Fatigue is tiredness
brought on by overworking the
body’s defenses in fighting disease.
• Psychological Fatigue can result to
constant worry, overwork,
depression, boredom and isolation.
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Stress and Your Personality Type

• Personality is another factor
in how you handle stress.
• The Type A personality is
described as a competitive,
high achieving personality
type.
• The Type B personality is
seen as a “laid back”, non-
competitive personality type.

Stress and Illnesses

• Asthma and allergies
•
•
Skin diseases
Backaches
UNIT 3: MANAGING AND CARING
•
•
Cancer
Mental health problems
FOR THE SELF
• Colds and infections
•
•
Cardiovascular problems
Digestive problems
Stress and the Filipino
• Memory impairment
• Sleep disturbances

How do I say “im stressed”?

Stressed ka na ba?
How Filipinos express “stress”

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Definition of Stress in Filipino
Ang tensiyon (stress) ay isang emosyonal at pisikal na reaksiyon sa
pagbabago.
Social and Cultural:
The Compliant Filipino
“Hiya”
Filipinos are very aware of the opinions
of others and what people think of
them
Social and Cultural:
Confronting Stress, Filipino-style
Bahala Na
"God will take care of things.“
Improvisatory skills of Filipinos
UTANG NA LOOB
Debt of gratitude
Can cause stress as it refutes
unconditional positive regard
Lakas ng Loob
Courage in the face of difficulties
and uncertainties
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Social and Cultural
Dimensions of Stress
Social and Cultural:
Filipino Social Values
PAKIKISAMA
Karangalan Katarungan Kalayaan
The pressure to conform causes stress
(Zhang, Deng, Yu, Zhao, and Liu, 2016) Filipinos are sensitive to attacks Lack of justice causes stress Absence of “Freedom and
on their own self-esteem and mobility” causes stress
dignity
Stressors of Filipino
College Students
Pakikibaka
Recognizing one’s convictions
Resistance or concurrent clashes
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Stressors: Filipinos in general Stressors: Filipino College Students

14.5 % 12.46% 4.15 %

2.67 % 1.19 %

Stress and Social Media

§ maintaining network of Facebook friends
§ feeling jealous of well-documented and
well-appointed lives
§ addictive crafts on Pinterest
§ status updates on Twitter
§ “fear of missing out” on activities in the
lives of friends and family Stress responses
Affective, Cognitive, Behavioral

Affective Reponses Cognitive Responses

• Most frequent: Fear & Anxiety • Most frequent: Worrying &
Catastrophic thinking
• Fear • academic expectations
• thinking that courses in the (others / self)
university are highly difficult and • responsibilities to accomplish
thus, easy to fail. from expectations
• Anxiety and doubts can be • Another Stressor:
powerful sources of stress which Socialization
can further aggravate one’s state

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Behavioral Responses
• negative responses “Stress is a vital part of one’s life.
(smoking, doing drugs,
social withdrawal, over If you are living a life without stress, you need to
or under eating, and strike a balance”
escape or avoidance)
• positive behaviors or
resolve it (exercise, “No stress means no performance.”
singing, studying)
• physiological stress
responses
-Dr. Ronaldo Elepaño, psychiatrist of The Medical City

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