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UNDERSTANDING THE SELF TOQUILAR

Unit: 3 Managing and Caring for the self


A. Learning to be a better student "That which we persist in doing becomes easier, not that
the task itself has become easier, but that our ability to
§ Learning refers to change in behavior perform it has improved.” - According to Jill Seibert...

potentiality Professor of Psychology, University of South Carolina
§ Performance refers to the translation of this
potentiality into behavior. B. Managing and caring for the self:
Setting Goals for the success
LEARNING TYPES
1. Rote Learning – is learning without • Goals
understanding. - Observable and measurable results of a several
2. Rational Learning –is learning with objectives that are to be accomplished in a given
understanding. time frame
3. Motor Learning – is the adaptation of - Fantasy are different from goals
movement to stimuli relating to speed and - Motivation and Guide to act
precision of performance. - Long term and Short term goals
4. Associational Learning – is learning
through establishing relationship. Involves the • Human Motivation
developmental of Associate Patterns - Pushes us do what we have to do
5. Appreciational Learning – is the
process of acquiring attitudes, ideas, satisfaction Deficiency needs vs. Growth needs
and judgment concerning values as well as the
recognition of worth and importance which
learner gains from activities. The product is
appreciation.

DIRECTIONS OF LEARNING
1. Positive (increase in the rate of change or growth)
2. Negative (decrease in the rate of change or growth)

BASIC PRINCIPLES OF LEARNING



1. Recency - Most recent impression or association is
more likely to be recalled. ♣ Maslow’s Hierarchy of Needs
2. Frequency - Knowledge encountered most often is - Physiological, Safety,
more likely to be recalled. Deficiency Love and Belonging
3. Vividness - Learning is proportional to vividness of Needs
- your motivation is that
the process you lack them in the
4. Exercise - Using what has learned will help its first place
likelihood to be recalled. - that need should be
5. Readiness. Readiness to learn is proportional to the fulfilled
efficiency of learning.
- Self Esteem, Self
Being actualization,
IMPROVE YOUR STUDY HABITS Needs
Transcendence
1. Attend all classes.
- In you that strives to
2. Take good notes.
bring out your limit
3. Study your lessons and other reading materials daily.
- Bring out the best in
4. Research to improve your background in the course.
you
5. develop a list of possible questions,
6. Ask questions in class,
7. Review an previous exams (when available), • Self- Efficacy - is the belief we have in our own
8. avoid a last minute cram session, and sleep at least 8 abilities, specifically our ability to meet the
hours the night before the exams. challenges ahead of us and complete a task
9. Eat nutritious food. successfully
TOQUILAR
♣ Social Cognitive Theory 3) Commitment - To be effective, you must
Ø Albert Bandura understand and agree to the goals.
Ø Social Cognitive Theory 4) Feedback - You should also evaluate your
1. Self Observation action, so that you can gauge how well you are
2. Self Efficacy progressing.
3. Self Evaluation 5) Task complexity - Ensure that your goal
4. Self Reaction doesn't become too overwhelming
- We are social Beings
- You can get to know your self better if you observe • Mindset - the established set of attitudes
your self on how you treat other people ♣ Growth Mindset Theory
Ø Carol Dweck
♣ Goal setting theory Ø Fixed Mindset vs Growth Mindset
Ø Edwin Locke and Gary Latham
Ø Goal Setting is essentially linked to task
performance
Ø Specific and challenging goals along with
appropriate feedback contribute to higher
and better task performance
Ø Goals indicate and give direction to a person
about what needs to be done and how much
efforts are required to be put in
SMART
Specific Your goal should be clear and
specific, otherwise you won't be able C. (1) Taking charge of one’s health
to focus your efforts or feel truly (Sr. Angelina Julom)
motivated to achieve it
Measurable in order for you to track your progress • Personal Health Management - taking
and stay motivated active responsibility for managing one’s own health
Action Goals need to be realistic and
Plan achievable for it to be successful. “In the Philippines, four out of the ten leading causes of
Goals should also motivate you to deaths among youth and young adults aged 10–24 years
stretch your abilities towards proper are non- communicable in nature, and these are mostly
planning. You will further begin to attributable to risk” [Baquilod, 2015 ]. Monitoring
identify different resources that can trends in health risk behaviors can help in identifying
bring you closer to it. potential preventive strategies (Clark, T.; Fleming, T.;
Relevant Relevant goals must also be Bullen, P.; Crengle, S.; E. AL 2013)
applicable to the present situation and
aligned to the vision you set. Your Health risk behaviors may include:
goal matters to you 1) Overweight and dietary behavior
2) Physical activity and sedentary behavior;
Time Limit Every goal needs a deadline, this will 3) Substance use
motivate you and help you focus 4) Injury and violence
toward your goal. 5) Poor mental health
6) Oral and hand hygiene
7) Low protective factors.
♣ Locke and Latham's Five Principles
According to Edwin Locke and Gary Latham, there are
five goal setting principles that can improve our chances
of success:
1) Clarity - When your goals are clear, you
already know what you're trying to achieve. You
can eventually measure results accurately.
2) Challenge - People are often motivated by
challenging goals
TOQUILAR
c. (2) Stress, stressors and reactions Stage 1 - Alarm: when the body and mind go
to stress (Sr. Angelina Julom) Alarm on high alert.
- Increase breathing and Heart rate
• Stress increases.
- a state of mental or emotional strain or tension - The pituitary gland secretes a
resulting from adverse or hormone that stimulates the adrenal
demanding circumstances glands, which in turn secrete a
- an internal alarm system, the body’s response to a hormone called adrenaline
real or perceived threat. It is a combination of a - Adrenaline is the “emergency
stressor and a stress response hormone”.
- the body’s and mind’s reaction to everyday - “Fight or flight” when we are
demands and threats it is a part of daily life. It can stressed, stress hormones surge
be useful or harmful, energizing or exhausting. through our bodies, sharpening our
- Stress can be positive or negative, depending on senses, tensing our muscles, and
how it’s perceived, managed, and put to use. preparing us for battle, this is
Your objective: Learn from stress, stressors and my known as the “Fight or Flight “
body’s response to stressors - When you lose your temper, the body
goes into fight- or-flight mode, as if
KINDS OF STRESS there is danger, a real threat of harm.
Distress can result when there is too much - Adrenaline levels in the blood shoot
pressure or trauma and you are up, stress hormone levels rise, blood
unable to cope with it it. pressure spikes, and the heart shifts
Eustress can help you achieve your goals. from pumping five quarts of blood a
Research suggest that acceptable minute to shooting through 20 quarts
levels of stress may even help of blood a minute! (more likely to
you to focus and concentrate have heart disease in the future)
better. Stage 2 - If the stressor is prolonged, the stage
Resistance of resistance occurs.
• Stressors - can be people, objects, places, - The body tries to repairs and return to
events, or situations that cause you to react. its normal state.
- People in extremely high- stress
Environmental poverty, pollution, crowding, situations have been known to
stressors noise, or natural disasters. accomplish incredible feats of
strength
Cognitive and how a person perceives a
Stage 3 - Fatigue resulting in a tired feeling that
thinking situation. Test, exams,
Fatigue lowers one’s level of activity.
stressors problems.
⇒ Physical Fatigue may occur at
Personal negative reactions in the body
the end of a long day or after
behavior and mind caused by using
exercise.
stressors drugs or not exercising.
⇒ Pathological Fatigue is
Life situations having a relative or pet die,
tiredness brought on by
stressors parents who separate or
overworking the body’s defenses in
divorce.
fighting disease. Anemia, the flu,
BODY’S STRESS RESPONSE
being overweight, and having poor
- When you perceive a situation or event to be a
nutrition can cause fatigue.
threat, your body begins a stress response.
⇒ Psychological Fatigue can
- How your body and mind react is your stress
result from constant worry,
response.
overwork, depression, boredom and
- The Nervous system and Endocrine system, are
isolation.
active during the body’s response to stressors.
- The body’s response is largely involuntary, or
automatic.
- It happens in 3 stages and can occur whether the
stress is physical or emotional, positive, or
negative.
TOQUILAR
Socio and Cultural Dimensions of
Stress
⇒ Social Stress
- Exposure to stressful life events or social
environments
- Negative physical and psychological outcomes
- Physical illness and lower mental health

⇒ Social and Cultural:

A. The Complaint Filipino


♠ “Hiya” – Filipinos are very aware of the
STRESS AND YOUR PERSONALITY TYPE opinions of others and what people think of
- Personality is another factor in how you handle them
stress. ♠ Utang na lood – Debt of gratitude that can
- The Type A personality is described as a cause stress as it refutes unconditional
competitive, high achieving personality type positive regard
most likely to develop heart disease or other ♠ Pakikisama – the Pressure to conform
significant health problems
- The Type B personality is seen as a “laid back”, B. Filipino Social Values
non- competitive personality type less likely to ♠ Karangalan – Filipino are sensitive to
suffer from heart disease. attacks on their own self-esteem and
dignity
STRESS AND ILLNESS ♠ Katarungan – Lack of justice
1. Alcohol and drug dependencies
♠ Kalayaan – absence of freedom and
2. Asthmas, allergies and skin diseases
mobility
3. Anxiety
4. Cancer
C. CONFRONTING STRESS, FILIPINO STYLE
5. Depressed Immune system/ increased
♠ Bahala na – God will take care of things.
6. Likelihood of colds and infections
Improvisatory skills of Filipinos
7. Depression and suicide
8. Headaches ♠ Lakas ng Loob – courage in the face of
9. Heart diseases/ heart attack difficulties and uncertainties
10. High cholesterol ♠ Pakikibaka – Recognizing one’s
11. Sleep disturbances convictions. Resistance or concurrent
12. Stroke clashes
13. TMJ (temporomandibular) joint syndrome
14. Ulcer and digestive disorders STRESSORS: Filipino in General
1. Money – 14.5%
• Blood Pressure – stress and Hypertension: 2. Heartbreak – 12.46%
Mental emotional stress can cause an increase in 3. Pregnancy – 4.15%
your levels of cholesterol that blocks arteries 4. Illness – 2.67%
5. Social Media – 1.19%
• Stroke – Your blood is more likely to clot when
STRESSORS: Filipino college students
you are under stress which could lead to a stroke.
1. Academics
Stress hormone levels spike damaging cells in your
2. Difficulty of subject matter
brain and impairing your ability to remember
3. Workload
4. time management.
5. Responsibilities due to being one’s own
C.(3) Stress and the Filipinos (Paula
6. Financial problems
Cheng)
7. Extracurricular activities
8. Parental pressure on academic performance
Definition of stress in Filipino:
9. After graduation plans
- Ang tension ay isang emosyonal at pisikal na reaksyon
10. Peer relationships
sa pagbabagp
TOQUILAR
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 - Most frequent: Fear & Anxiety
Responses - Fear: Thinking that the
courses

- Anxiety and doubts can be
powerful sources of stress
which can further aggravate
one’s state
Cognitive - Most frequent: Worrying &
Responses Catastrophic thinking
• academic expectations (others /
self)
• responsibilities to accomplish
from expectations
- Another Stressor: Socialization
Behavioral - negative responses (smoking,
Responses doing drugs, social withdrawal,
over or under eating, and
escape or avoidance)
o positive behaviors or
resolve it (exercise,
singing, studying)
- physiological stress responses

“Stress is vital part of one’s life. If you are living a life


without stress, you need to strike balance”
“No stress means no performance”
- Dr. Ronaldo Elepaño, psychiatrist of Medical City

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