REVIEWER IN UNDERSTANDING THE SELF

THE SEXUAL SELF (MODULE 7)

Talking about sex should not be a taboo.

THE DEVELOPMENT OF SEX CHARACTERISTICS

a.) Primary Sexual Characteristics

• It refers to the reproductive organs themselves, ex. the ovaries and the testes.

• Primary sexual characteristics begins to develop during late childhood to early adolescence.

• For females, most notable primary sexual characteristic is the first menstrual period

• Menstrual period indicates that girls can already ovulate or release mature egg cells.

• Menstruation usually begins at age 12, although it can first occur at ages 10-15 among the girls.

• For males, primary sexual characteristic is the enlargement of penis and testes.

• Another indication of primary sexual characteristic among the boys is the first spermarche: or
the beginning of the development of mature sperm for sexual intercourse.

• First spermarche usually starts at age 13, or it can usually first occur between the ages 12-16 for
boys.

b.) Secondary Sexual Characteristics

• On the other hand, secondary sexual characteristics pertains to the hormonal changes in the
body during puberty.

• Examples of secondary sexual characteristic are: Growth of pubic hair, facial hair and under the
armpit, increase in height, sweating, and etc.

• Change in height: most common change that happens in adolescents. Growth hormones and
bone growth is active during this time.

• Sweat and Sebaceous glands: Pimples and acnes in adolescents are due to the increased
activities of sweat and sebaceous glands.

• Hair growth: rapid hair growth under the armpit and pubic area.

SECONDARY SEXUAL CHARACTERISTICS IN FEMALE

• Enlargement of breasts and erection of nipples.

• Growth of body hair, most especially in underarm and pubic area.

 • Widening of hips

• Elbows that hyperextend 5-8 degrees more than male adults.

• Upper arms approximately 2cm longer, on average, for a given height.

• Labia minora, the inner lips of the vulva grow more prominent and can change in color due to
high levels of estrogen.

SECONDARY SEXUAL CHARACTERISTICS IN MALE

Growth of body hair, including underarm, abdominal, chest hair and pubic hair.

• Growth of facial hair.

• Enlargement of larynx (Adam's apple) and deepening of voice.

• Increased stature; adult males are taller than adult females, on average.

• Heavier skull and bone structure.

• Increased muscle mass and strength.

• Broadening of shoulders and chest; shoulders wider than hips.

• Increased secretions of oil and sweat glands.

THE HUMAN REPRODUCTIVE SYSTEM

a.) THE MALE REPRODUCTIVE SYSTEM

What is the purpose of reproductive organs of the male?

• To produce, maintain, and transport sperm and protective fluid (semen).

• To discharge sperm within female reproductive tract during sex.

• To produce and secrete male sex hormones responsible for maintaining the reproductive
system.

PARTS OF THE MALE REPRODUCTIVE SYSTEM

• Scrotum– A small muscular sac-like organ located below and behind the penis. It consists of the testes
and is mainly involved in maintaining the temperature required for the of sperm production.

•Testes – also called as testicles. They are a pair of oval-shaped organs which are mainly responsible for
the sperm production and synthesis of testosterone.

•Penis– the primary sexual organ which serves as both reproductive organ as well as excretory organ
and used for the purpose of sexual intercourse. It is a cylindrical tube-like organ with a small opening at
the top and is extremely sensitive as it becomes vertical.
Urethra– A narrow tube-like structure that conducts urine and semen from the urinary bladder to the
penis.

• Vas Deferens– It is a muscular tube that carries mature sperm produced in the testes to the urethra.

b.) The Female Reproductive System

What is the purpose of the female reproductive organ?

• It produces the female egg cells necessary for reproduction, called the ova or oocytes.

• The system is designed to transport the ova to the site of fertilization.

• Conception

• Menstruation

• Production of female hormones

PARTS OF THE FEMALE REPRODUCTIVE SYSTEM

• Ovaries- pair of organs mainly responsible for ovum, or egg, which are the sex gametes in a
female.

• Uterus- it is commonly known as the womb. It is a pear-shaped muscular bag-like organ with
strong muscular lining that holds the baby after fertilization. It is also the site for embryo
development.

• Cervix- a cylinder ring-shaped tissue which is composed mainly of fibromuscular tissue. Located
on the lowermost portion of the uterus. It also connects the uterus to the vagina.

• Vagina- primary sexual organ which serves as both excretory organ as and as reproductive
organ. It is a muscular and tubular part of the female genital tract that opens outside the body.

HUMAN REPRODUCTION

• Average menstrual cycle lasts for 28 days.

• During the first 14 days of the cycle, an egg matures in woman’s ovaries.

• Maturation process of the egg cell is stimulated by “follicle stimulating hormone.

• The maturing egg produces another hormone, the estrogen which makes the lining of the uterus
prepare for pregnancy.

• Around day 14 of the cycle, the egg is ready to be released and emerges in the ovary

• The release of the egg cells around day 14 is triggered by an increase of hormone called
“luteinizing hormone.”

• After the release, the egg has about 12-24 hour window period where it can be fertilized by
sperm.

• Sperm can survive in woman’s genital tract for up to 3 days after the intercourse.
 • Fertilization happens in the fallopian tube

• If the sperm penetrated the egg, an embryo will start to form.

• After 7 days, the embryo reaches the uterus.

• Cells surrounding the embryo makes the hormone “human chorionic gonadotropin” (HCG)

• HCG signals pregnancy has occurred and menstrual cycle will stop temporarily until after birth.

THE SEXUAL RESPONSE CYCLE

• Masters and Johnson studied the development of sexual response cycle.

• Sexual response cycle is a series of four physiological phases that both men and women undergo
during the intercourse.

• There are four distinct phases: Excitement Phase, Plateau Phase, Orgasm Phase, and
Resolution Phase

1. Excitement Phase
 Muscle tension increases.
 Heart rate quickens and breathing is accelerated.
 Skin may become flushed (blotches of redness appear on the chest and back).
 Nipples become hardened or erect.
 Blood flow to the genitals increases, resulting in swelling of the woman's clitoris and
labia minora (inner lips), and erection of the man's penis.
 Vaginal lubrication begins.
 The woman's breasts become fuller and the vaginal walls begin to swell.
 The man's testicles swell, his scrotum tightens, and he begins secreting a lubricating
liquid.

2. Plateau Phase
 The changes begun in phase 1 are intensified.
 The vagina continues to swell from increased blood flow, and the vaginal walls turn a
dark purple.
 The woman's clitoris becomes highly sensitive (may even be painful to touch) and
retracts under the clitoral hood to avoid direct stimulation from the penis.
 The man's testicles are withdrawn up into the scrotum.
 Breathing, heart rate, and blood pressure continue to increase.
 Muscle spasm may begin in the feet, face, and hands.
 Muscle tension increases.

3. Orgasm Phase

It is the climax of the sexual response cycle

 Involuntary muscle contractions begin.

  Blood pressure, heart rate, and breathing are at their highest rates, with a rapid intake
of oxygen.
 Muscles in the feet spasm.
 There is a sudden, forceful release of sexual tension.
 In women, the muscles of the vagina contract. The uterus also undergoes rhythmic
contractions.
 In men, rhythmic contractions of the muscles at the base of the penis result in the
ejaculation of semen.
 A rash or sex flush may appear over the entire body.

4. Resolution Phase
 In this phase, the body starts to return to its normal functioning level
 Swelled and erect body parts return to their former size and color.
 Women could return quickly to orgasm phase with further sexual stimulation.
 Men need recovery time after orgasm.
 Refractory period- a recovery time after orgasm and time where men could not have an
orgasm

THE CHEMISTRY OF ATTRACTION, LOVE AND ATTACHMENT

• According to a team of scientists spearheaded by Dr. Helen Fisher and Rudgers, romantic love
can be broken down into three categories: lust attraction, and attachment.

1. LUST

• Driven by the desire for sexual gratification

• The hypothalamus plays a big role in this category, which stimulates the production of sex
hormones testosterone and estrogen from the testes and ovaries.
• Testosterone increases libido

2. ATTRACTION

• It involves the brain pathways that control “reward” behavior that is why the first few weeks or
months of a relationship can be all-consuming and exhilarating.

• Three hormone play a huge role in this category: Dopamine, Norepinephrine, and Serotonin.

• Dopamine- the increase in this hormone is associated with motivation, reward, and goal-
directed behavior.

• Dopamine is also responsible for the drive to pursue your loved one or create them in fantasy if
you can’t be with them.

• Norepinephrine- responsible for the extra surge of energy and “heart” that you feel.

• In some cases this hormone could decrease your appetite and desire for sleep.

• It puts your body in alert state.

 • Serotonin- if the two other hormones increases during attraction, serotonin on the other hand
decreases.

• Decrease in serotonin can be observed on people who were in love.

• However, low levels of this hormone could also lead to obsessive thinking.

3. ATTACHMENT

• Involves wanting to make a more lasting commitment to your loved one.

• This is the stage where a couple may move in together, get married, or have children.

• After 4 years, dopamine (happy hormone) starts to decrease and attraction goes down.

• Dopamine is replaced by oxytocin (cuddle hormone) and vasopressin, which is responsible for
the desire to bond, affiliate with, and nurture your partner.

DIVERSITY OF HUMAN SEXUALITY

• Sexuality refers to the sexual feelings and attractions we have towards other people.

• We should be attentive and careful in understanding the terms about sexual and gender
diversity:

a.) Sex- categories (male or female) to which people are typically assigned at birth based on physical
characteristics.

b.) Sexual Orientation- a person’s emotional and sexual attraction to others.

c.) Gender/Gender Identity- A person’s internal sense of identity as female, male, both or neither,
regardless of their sex.

d.) Gender Expression: How a person expresses their gender. This can include how they look, the name
they choose, the pronoun they use (e.g., he, she) and their social behavior.

TERMS RELATING TOLGBTQIA+

• Ally- a person who is not LGBTQ but shows support for the LGBTQ people and promotes
equality in a variety of ways.

• Androgynous- identifying and/or presenting as neither distinguishably masculine nor feminine.

• Asexual- lack of sexual attraction or desire for other people

• Biphobia- prejudice, fear or hatred directed toward bisexual

• Bisexual- a person emotionally, romantically, or sexually attracted to more than one sex, gender
or gender identity.
• Cisgender- a person whose gender identity aligns to the sex aligned to them at birth.

• Closeted- describes an LGBTQ person who has not disclosed their sexual orientation or gender
identity.

• Coming out- the process in which a person acknowledges, accepts and appreciates their sexual
orientation and begin to disclose it to others.

• Gay- a person who is emotionally, romantically or sexually attracted to members of the same
gender.

• Gender dysphoria- a distress caused when one’s assigned birth gender is not the same to which
they identify.

• Gender fluid- person who doest not identify with a simgle-fixed gender.

• Gender non-conforming- people who do not behave in a way that conforms to the traditional
expectations of their gender.

• Genderqueer- reject notions of gender and embrace fluidity of gender identity.

• Gender transition- aligning their gender to their outward appearance. Ex. Modifying the body,
or undergo social transition such as changing names.

• Homophobia- fear and hatred of people who are attracted to the same sex

• Intersex- umbrella term used to describe

• Lesbian- a woman who is emotionally, romantically or sexually attracted to other women.

• Living openly- a state in which LGBTQ people are comfortably out about their sexual
orientation.
• Non-binary- an adjective describing a person who does not identify exclusively as a man or a
woman. They can both identify as a man or woman, somewhere in between or outside these
categories.
• Outing- exposing someone’s lesbian, gay, bisexual, or transgender identity to others without
their permission.
• Pansexual- someone who has the potential for emotional, romantic or sexual attraction to any
genders.
• Queer- a term used to express fluid identities and orientations.
• Questioning- people who are in the process of exploring their sexual orientation or gender
identity.
• Sex assigned at birth- the sex given to a child at birth, child’s external anatomy.
• Transgender- people whose gender identity or expression is different from cultural
expectations.
• Transphobia- the fear or hatred with transgender people.
SEXUALLY TRANSMITTED DISEASES
• Sexually transmitted disease (STD) is used to refer to a condition passed from one person to
another through sexual contact.

• It can also be called as sexually transmitted infection (STI) or venereal disease.

• Some signs or symptoms of STD or STI are as follows:

- Sores or bumps on the genitals

- Painful or burning urination

- Discharge from the penis

- Unusual or odd-smelling vagina

- pain during sex

- sore, swollen lymph nodes, particularly in the groin area.

- lower abdominal pain

- fever

- rash over trunk, hands or feet.

• Sexually transmitted diseases can be caused by:

-bacteria (gonorrhea, syphilis, chlamydia)

-parasites (trichomoniasis)

-viruses (human papillomavirus, genital herpes, HIV)

WHO ARE AT RISK OF CONTRACTING STD?

• Those who does not use condom during sex

• You have changed sexual partners or had more than one sex partner in the last 12 months

• You and your partner shared injecting equipment such as syringes or needles

• You or your partner has STD.

TEENAGE PREGNANCY IN THE PHILIPPINES

• Unintended pregnancy or teenage pregnancy in the country stands at 10% among teens during
2008, and down to 9% during 2010.

• Lack of access to contraceptives, and lack of knowledge about sex education is the primary
cause.
 • Teenage mothers in the Philippines in the year 2018 numbered at 183,000

SEXUALITY EDUCATION IN THE PHILIPPINES

• The 2012 Responsible Parenthood and Reproductive Health Act includes a provision that
mandated the Department of Education to implement Comprehensive Sexuality Education (CSE)
in formal and non-formal education.

• This was put in place in order to manage fertility rates, protect the youth and adolescents, and
improve their access to contraceptives.

FAMILY PLANNING AND RESPONSIBLE PARENTHOOD

• Family planning is having the desired number of children and when you want to conceive them
using safe and effective modern methods.

• There are two kinds of family planning: NATURAL FAMILY PLANNING and ARTIFICIAL BIRTH
CONTROL.

• Natural Family Planning- use of variety of methods used to prevent or plan pregnancy based on
identifying woman’s fertile days. It also includes abstinence, or prevention of unprotected sex
during fertile days of woman.

NATURAL CONTRACEPTIVE OPTIONS

• Abstinence- refraining from penetrative sex.

• Withdrawal or coitus interruptus- male-controlled method. Happens when penis is withdrawn

from vagina to avoid the contact of sperm and egg cells.

• Calendar Methods- a woman estimates days where she is fertile based on past menstrual cycle
length.

METHODS BASED ON SYMPTOMS AND SIGNS (still part of Natural)

a.) Ovulation Method, Billings Method, and Cervical Mucus Method

-methods based on the changes in cervical secretions. Examination on the quantity and quality of
cervical secretions.

b.) Basal Body Temperature Method

-charting women’s body temperature as ovulation can cause a rise in body’s temperature (+0.2 or 0.5
degrees)

c.) Sympto-Thermal Method

-charting cervical mucus and checking body temperature on a daily basis to check signs of ovulation.
Other symptoms of ovulation are checked such as breast tenderness, back pain, and etc.

d.) Lactational Amenorrhea Method

-use of breastfeeding in order to inhibit ovulation

• Artificial Birth Control- employs artificial control methods to help prevent unintended
pregnancy through the use of contemporary measures such as contraceptive or birth control
pills.

EXAMPLE OF ARTIFICIAL BIRTH CONTROL PARAPHERNALIAS:

1.) Oral Contraceptives- Series of pills that a woman takes once a day for a month. The pills contained
hormones like those found in woman that enables to control her menstrual cycle.

2.) Depo-Provera- a method of birth control given in the form of a shot. The shot works by keeping the
ovaries from releasing eggs.

3.) Contraceptive Patch- small, thin and smooth patch that is put on woman’s skin. It releases hormones
every day for three weeks so the woman's ovaries don't produce eggs

4.) Contraceptive Ring- a method of birth control in the form of a soft ring that inserted inside the
vagina. It releases low-dose hormones everyday for three weeks in order for the woman’s ovaries to not
produce eggs.

5.) Intrauterine Device (IUD)- a small device made of plastic. Inserted in woman’s uterus which prevents
the fertilization of woman’s egg by the man’s sperm.

6.) Implanon- is a small, thin, implantable hormonal contraceptive that provide protection for up to
three years.

7.) Diaphragm/Cervical Cap- a soft rubber barrier in a woman’s vagina, used with contraceptive cream
or jelly. It covers the entrance to the uterus, in which the cream or jelly help in stopping man’s sperm
from moving.

8.) Male Condom- a sheath of latex that a man can wear over his penis during intercourse. It catches the
semen that comes out from the penis.

9.) Female condom- a loose-fitting sheath that fits inside the woman’s vagina. It also covers the cervix
and catches the semen that comes out from the man’s penis.

THE MATERIAL SELF (MODULE 8)

I SHOP, THEREFORE I AM

• Identities can be reflected on the possessions that people have.

• In the concept of Consumer behavior, people need to gain some understanding of the meanings
that consumers attach to a particular/any possessions.
 • According to Tuan (1998) “our fragile sense of self needs support, and this we get by having and
possessing things, because to a large degree, we are what we have and possess.”

According to William James an American Philosopher and Pyschologist:

“a man’s self is the sum total of all that he can call his, not only his body and psychic powers,
but his clothes and his house, his wife and children, his ancestors and friends, his reputation and
works, his lands, and yacht and bank account. All these things give him the same emotions. If
they wax and prosper, he feels triumphant; if they dwindle and die away, he feels cast down, -
not necessarily in the same degree for each thing, but in much the same way for all.”

William James’ Two Subclasses of the Material Self

1.) THE BODILY SELF

• composed of the intimate parts of the person

• Includes body’s aspect such as the:

a. Physical- parts of the body. (Ex. arms, head, legs, and etc.)

b. Pychological- feelings, desires, and etc.

c. Psychological- intelligence, cognition, and etc.

d. Moral- values, beliefs, and etc.

2.) THE EXTRACORPOREAL SELF

• Also known as the extended self.

• Includes people (family), possessions (car, house, clothes), places, and products of our labor
(job, handworks, etc.) that matter to us.

• Therefore, the material self is constituted by our bodies, clothes, immediately family, and home.

• We are deeply affected to these things because we invest our self into these things

• The innermost part of our material self is our body

• We are investing things for our body for nourishment, enhancement, and etc.

ATTACHMENT TO A CERTAIN BODY PART

• As we invest for our body, we develop a preferential attachment or intimate closeness to a
certain body parts because of its value to us.

EXAMPLE OF ATTACHMENT TO A CERTAIN BODY PART DUE TO ITS VALUE:

Footballer players David Beckham and Cristiano Ronaldo have their legs insured for $70M and $144M
respectively

CLOTHING
• Next to our body are the clothes that we use.

• Influenced by Herman Lotze’s “Philosophy of Dress”, William James believed that clothing is an
essential part of the material self.

• According to Herman Lotze on his book entitled “Microcosmus,” anytime that we bring an
object into the surface of our body, we invest in that object into the consciousness of our
personal consciousness.

• The fabric and style of the clothes we wear bring sensations to our body, to which we are
directly affected through our attitudes and behaviors.

INVESTMENT TO FAMILY AND FRIENDS

• Our parents and siblings are of great importance to the self.

• What they do or become affects us.

• If a family member dies, a part of our self dies too.

• If they achieved something, we feel their achievement as if it was ours.

• In their failures, we feel shame and guilt

• When they are in disadvantaged situation, there is an instinct for us to help them.

• Even our home can become an extension of our self, thus the saying “if only walls can speak.”

SELF-WORTH AND SELF-VALUE

• Self worth and self value may seem very similar with their meanings, but they also have
differences.

• SELF-WORTH

-a feeling that you are a good person who deserves to be treated with respect

-anchored on emotions

• SELF-VALUE

-how you act toward what you value, including yourself, than how you feel about yourself compared
to others.
 -more behavioral than emotional

SELF-WORTH THEORY
• Posits that an individual’s main priority in life is to find self-acceptance and that self-acceptance
is often found through achievement (Covington & Beery, 1976).

• Self-worth is determined mostly by our self-evaluated abilities and our performance in one or
more activities that we deem valuable.

FACTORS THAT PEOPLE USE TO MEASURE THEIR OWN SELF-WORTH

1.) Appearance

-whether measured by the number on the scale, the size of clothing worn, or the kind of attention
received by others.

2.) Net worth

-this can mean income, material possessions, financial assets, or all of the above

3.) Who you know/your social circle

-some people measure their own value and the value of others by their status and what is important to
the influential people they know.

4.) What you do/your career

-we often judge others by what they do, comparing jobs according to their value and prestige.

5.) What you achieve

-achievements that determine self-worth.

-ex. High scores and grades in school, placement in contests, and etc.

SELF IDENTITY AND CONSUMER CULTURE

• People consume in ways that are consistent with their sense of self (Levy 1959; Sirgy 1982).

• Consumers use possessions and brands to create their self-identities and communicate these
selves to others and to themselves. (Belk 1988, Fournier 1998; Mc Cracken 1989).

• Purchases made by consumers were directly influenced by the image individuals had of
themselves (Onkinist & Shaw, 1987)

• Sirgy defined the theory of SELF-IMAGE CONGRUITY as the process of consumers purchasing
products/brands that they perceived as possessing symbolic images similar to the image they
hold of themselves.

SIX COMPONENTS OF THE “I” (in relation to the material self)

A.) Their bodies
B.) Their values and character

C.) Their successes and competence

D.) Their social roles

E.) Their traits

F.) Their possessions

• Product can relate to one’s self in two ways:

1.) by being instrumental to enhancing their self

2.) by becoming a valued possession

- Under number 2, product possessions become part of self by six mechanisms:

a.) by self-based choice

b.) by investment in acquisition

c.) by investment in use

d.) by bonding during use

e.) as collections

f.) as memory markers

THE SPIRITUAL SELF (MODULE 9)

SPIRITUALITY AND RELIGION

• Religion and Spirituality are both essential paths to God.

RELIGIOUS PERSON VS. SPIRITUAL PERSON

• A religious person is someone who believes in a god or group of gods and consciously adheres
to the beliefs of his her/her religion.

• A spiritual person is someone who places little importance on beliefs and traditions and is more
concerned with growing and experiencing the divine
DEFINING SPIRITUALITY
• Spirituality is taken from the Latin word “spiritus” which means breath or life force.

• According to Hill and Pargamet (2003), “Sprituality can be defined as the search for the sacred, a
process which people seek to discover, hold on to, and when necessary transform whatever
they hold sacred of their lives.”

• Spirituality can also be referred to as the meaning and purpose of one’s life, a search for
wholeness, and a relationship with a transcendent being.

• The term “Spirituality” originally developed during Early Christianity. Christians use the term
“spirit” to refer the Holy Spirit.

• In the dimension of Christian ethics, Peschke (1994), describes the experience of the sacred as
characterized by reverence, faith, fear, trust, love, and admiration which are intimately
connected to God.

DEFINITIONS OF RELIGION
• According to Emile Durkheim, French Sociologist, Religion is a unified system of beliefs and
practices relative to sacred things, that is to say, things set apart and forbidden- beliefs and
practices which unite into one single moral community, all those who adhere to them.

• For Anthony Giddens, Religion is a cultural system of commonly shared beliefs and rituals that
provide a sense of ultimate meaning by creating an idea of reality that is sacred, all-
encompassing and supernatural.

KEY ELEMENTS OF RELIGION (according to Anthony Giddens)

A.) Religion is a form of culture-shares

• All characteristics of culture such as shared beliefs, and values create an identity.

B.) Religions involve beliefs that take the form of ritualized practices

• This include engaging in behaviors that identify them as members of the community.

C.) Religion provide a sense of purpose-feeling that life is ultimately meaningful

RELEVANCE OF SPIRITUALITY TO THE SELF

• Spirituality is linked with religion. All religions recognize the importance of spirituality in one’s
life.

• Spirituality and Religion fill in numerous social and psychological needs.

• Religion may also help in explaining human sufferings and death.

• Practice of religious activities such as prayer could help in finding comfort, security, and stability
in times of suffering.
THE CONCEPT OF SPIRIT OR SOUL
• In Philippine context, we also believe in soul.

• According to Leonardo Mercado (1991) Filipinos believe that the soul of the person leaves the
body and wanders around.

THE SOUL ACCORDING TO ETHNOLINGUISTIC GROUPS OF THE PHILIPPINES

Ifugao- “Linnawa”
• Linnawa= Soul

• The soul of the child floats around in the heavens. It will enter the human world during the
sexual intercourse (will enter the female through the male which will result in pregnancy)

• If a woman cannot conceive, shamans would conduct sacrifices to see if the couple is
compatible. If they are compatible, the shamans will offer sacrifices to increase fertility.

• Callading- the soul of the new-dead or the ancestral spirits.

• Among the Ifugaos, they believe that there are two souls in human body. One in the eyes, and
the other in the breath.

• Illness in a person is caused by the withdrawal of the soul from the eyes.

• On the other hand, Death is caused by the withdrawal of the soul in the breath.

Ibaloi
• Ibaloi afterlife is inhabited by ancestral spirits.

• In their spiritual world, the soul who arrives with physical treasures receives a great welcome.

• THUS, among the Ibalois, whenever they have dead loved ones, they provide the dead person
with things such as cash or animals.

• If a dead loved one enters the spiritual world empty-handed, he/she can become an object of
scorn/hate.

• The dead spirit may feel insecure and unwelcome and this may cause the spirit to bring evil,
disease, and death to his/her relatives.

Kankana-ey
• They call the spiritual self as “Ab-Abiik,” while the Physical Self is called “Awak.”

• Ab-abiik could also refer to inanimate objects such as the mountains, trees, or river.

Bikol
• No one should miss their dinner and go to bed hungry or else their spirit will roam for food.
 • If a pot food was covered while the spirit is eating inside, the person who is sleeping should
wake up until the lid is lifted.

Tagalog- “Kaluluwa and Kakambal”

• Kaluluwa refers to the soul of the deceased.

• Kakambal refers to the soul of a living person.

• The kakambal may wander/travel at night and it may experience bad encounters which will in
turn cause nightmares (bangungot)

• The Kakambal becomes kaluluwa after death.

Ilokano- “Kararua, Karkarma, Aniwaas and Araria”

• The first soul of the Ilokanos is called the karurua

• Karurua is equivalent to the Christian soul and only leave a person after death.

• Aside from karurua, the Ilokanos have three other souls:

• Karkarma- It is the soul that may leave the body when one is freightened or it can be stolen. If it
fais to return to the body, the owner will become insane.

• If lost, a sacrificial ceremony should be done to attract karkarma back to the owners body.

• Karkarma also stands for natural vigor, mind and reason

• Aniwaas- It can leave the body during sleep and visits places familiar to the body.

• If one wakes up while Aniwaas is still visiting other places, the person may lose his/her aniwaas
and become insane.

• Araria- refers to the liberated soul of the dead, the soul who visits relatives and friends in the
earthworld asking for them to pray or perform a duty that they failed to do when they were still
living.

Ibanag- “Ikaruruwa”
• Body is called baggi, while the soul is called ikaruruwa.

• Ikaruruwa means “a companion of the body.”

• Mekararuanan is a phenomenon where the soul can leave the body but it is without sense. A
ritual called Mangagaggako invites the soul to return to the body.

• Also in Ibanag tradition, the soul can have colors, meanwhile the souls of dead babies can reach
adulthood in the spirit realm (afterlife)

• The role of the soul is to provide direction and give wholeness to a man.

•
Mangyan- “Karaduwa”
• The Hanunuo Mangyan believe in the plurality of souls.

• They believe in the following souls: Karaduwa tawu/tawo (human soul), karaduwa manok
(chicken soul), karaduwa baboy (pig soul), karaduwa kuti (cat soul), and karaduwa hipon
(shrimp soul).

• An individual could possess 2-5 other souls

• The other souls (other than the karaduwa tawu) are credited for miraculous recoveries from
near-fatal experiences.

• When a person is scared, the soul will leave his/her body and it may cause sickness.

Sulod- “Umalagad”
• The soul is watched over by three brother gods: Mangganghaw, Manglaegas, and Patag’aes.

• Mangganghaw keeps track of a man’s affair after marriage as well as during the pregnancy of a
woman. When a child is about to be born, Mangganghaw will report it to Manglaegas.

• Manglaegas is now in charge of making sure that the child was born alive, then reports it to
Patag’aes.

• Patag’aes enters around midnight and will initiate a conversation with the newborn. Their
conversation is about how long the child wants to live and how the child will die. If Patag’aes
discovers that someone is eavesdropping their conversation, he will choke the child to death.

Tagbanwa- “Kiyaraluwa” and others

• One true soul called “kiyaraluwa” is given to every infant by the god Magindusa starting when
the nose of the child emerges from the vulva.

• Secondary souls could also be found in the body:

• Souls that are located on the extremities of the hands and feet, protects a person from injuries
of the feet/hand.

• A soul on the “puyo” (located in the head, below air whorl) is not fixed at birth and must be
aligned by shamans to prevent illness.

Bukidnon- “Makatu” and Pipitu ha makatu”

• Makatu is the Bukidnon term for soul.

• The Makatu exists even before the birth of a child.

• Whenever there is a pregnant mother, a miniature cradle (duyan) should hang over the bed of
the pregnant mother.
 • The miniature cradle is where the soul of the unborn baby will sleep before it joins the infant
during birth.

• Makatu (soul) is given into a man at birth by Miyaw-Biyaw

• Pipitu ha makatu refers to other seven souls in their culture. These souls can be found in the
surroundings: one who jumps off the cliff, one that swims in the water, one puts its hand snake
holes, one sits under a tree, one is always walking around, one is always awake during the day
and one is awake at night.

Bagobo- “Gimokud”
• Among the Bagobos there are two souls in the body called gimokud.

• Right hand gimokud is the good soul while left hand gimokud is the bad soul.

• Right hand gimokud is associated with life, health, activity, and joy.

• Left hand gimokud is associated with lethargy, pain, and illness.

Ilonggos- “Dungan”
• Dungan or the soul according to the Illongos is not usually seen by the naked eye.

• Although dungan could come out of the body and take a visible form of an insect or small animal
like lizard.

• Among the Ilonggo’s, the children were advised to at least eat a substantial meal before going to
bed or else the dungan might get hungry and might go into a pot of rice in the kitchen and the
danger is that it may be mistaken for an insect and be killed.

• The Dungan may leave the body during sleep and travels outside.

• Dungan is ethereal in nature, meaning it is something light and airy as it can travel with the air
or the wind.

• Dungan is normally weak during baby’s birth, and thus babies should be protected to avoid
“usog.”

• It could also leave a person, when their physical body is abused or maltreated.

• Dungan is also referred as “willpower.” A strong dungan indicates that a person can dominate
and persuade others to their way of thinking.

• During death, the dungan leaves the body through the nose, eyes, ears, and other openings in
the body.

TRADITIONAL HEALING
• Aside from spirits and soul, Filipinos also believe in ancient healing through the faith healers, or
ispiritista, albularyo, manghihila, mangluluop, and magtatawas.
 • According to Apostol and Baet (2007), albularyo is referred as the “general practitioner” and the
primary dispensers of healthcare.

• Albularyos ability is commonly attributed to the Holy Spirit.

• “Medico” is the pharmacist of the traditional Filipinos who are albularyos who combine folkloric
therapies with modern medicine.

• Manghihila laso is also a traditional healer who uses various paraphernalia such as coconut oil
which is then applied to an affected area. If a strip of material sticks to a certain body part, it will
be assumed that the affliction (such as muscle sprain) is located in the area, and thus, will be
massaged.

• Mangluluop on the other hand conducts a ritual called “luop” to diagnose a disease. This healer
uses kalanghuga (shell), salt, benditang palaspas (piece of blessed palm), charcoal made from
coconut shell, coconut midrib and a tin plate.

• The combination/concoction of these materials in the tin plate will become the basis of the
diagnosis based on the appearance of the kalanghuga.

Rituals and Ceremonies

• Rituals are repeated physical gestures or activities, such as prayers and mantras used to
reinforce religious teachings, elicit spiritual feelings and connect worshippers with a higher
power.

CLASSIFICATION OF RITUALS
1.) Imitative Ritual

-rituals that are based on some belief system such as myths.

Example of Imitative Ritual

The noise that we make during New Year

Why? because it was taken from a Chinese myth that monsters/evil spirits will be cast off from villages if
they made a noise during New Year.

2.) Sacrificial Ritual

• The distinct feature of this ritual is the total destruction of the sacrifice as an offering to higher
being. The sacrifice can be a human being, an animal, crops or objects

Example of Sacrificial Ritual:

• Daw-es ritual/offering of an animal in Cordillera

• Human Sacrifice among the Aztecs, Mexico
4.) Life Crisis Ritual

• The transition of one mode or stage of life into another. This ritual usually defines the life of the
individual. Example of this is the burying of placenta right after birth, BAPTISM AND
ORDINATION

FINDING AND CREATING MEANING

• According to Vikto Frankl in his book “Man’s Search for Meaning (1945) he asserted that the
meaning of life lies in finding purpose and taking responsibility for ourselves and other human
beings. By having clear “why” we can face all the “how” questions of life.

Discovering the meaning in life

1.) Live with decision

- Having determination to achieve something, the will to overcome obstacles in life and fighting
for what we want, will help us clarify our purpose in each stage of our life.

2.) Even if you suffer, have your purpose clear and you will find strength

-Viktor Frankl stipulated in his book “Man’s Search for Meaning” that we must not look at our sufferings
in our life as useless, instead we must find the purpose at to why we are suffering, so that we could
perceive it as a challenge.

3. Change your attitude to find higher meaning in life

• Assume that we cannot change what happens to us and be prisoners of circumstance.

• Accept that we cannot change what has happened to us, but that we can change our attitude
towards it.

CHAPTER II: UNPACKING THE SELF MODULE 10

 A. THE POLITICAL SELF

DEVELOPING A FILIPINO IDENTITY

1. The Socio-political dimension

A Filipino is a citizen of the Republic of the Philippines. By citizen, it pertains to a

member of the political community who has the right and privilege to participate
in political activities and political affairs. Article IV, section 1 of the 1987
constitution defines Filipino as:

 Born in the Philippines


 Having parents who are citizens of the Philippines

 Born before January 17, 1973 of Filipina mothers

O Naturalized in accordance to the law.
2. Cultural Roots

Culture is defined as all socially learned behaviors, beliefs, feelings and values the
members of society experience. Culture in general affects almost every aspect of
an individual socially, economically, and politically.
Two types of political involvements:
 1. Political engagement as proactive engagement in the public arena. This can
be seen when one campaigns for an elected position, joins political rallies
or street demonstrations.

2. Political participation in any organization to address social problems, such

as community organizing.

3. Consciousness

It is the psychological dimension or awareness of oneself as a Filipino, which leads

to a pride of being a Filipino.
FILIPINO VALUES AND TRAITS

Positive

-Hospitability
Adaptability and resilience.
Resourcefulness and creativity.
Faithfulness
Unity in bayanihan spirit.
Thriftiness
Politeness
Jolliness and sense of humor.
Discretion and dignity.
Gratefulness
Honesty and commitment
Family-oriented.

Negative
Crab Mentality
Ningas Kugon
Mañana Habit
Filipino Time.
Being Onion Skinned or Balat-sibuyas.
Disregard for Rules.
Colonial Mentality.
Balikbayan Box Mentality.
Bahala na Attitude.
Corruption
Maintaining Double Standards.
Excessive Partying.

POLITICS AND POLITICAL CULTURE

According to Aristotle, Man is a “political animal” Other people might easily

interpret this as something that refers to the intrinsic desire of every human
being to lead or govern. Similar to being a social animal, humans come together
and form a political body. The creation of a political body is intended for the
attainment of a good life.
Kendall (1998) defines politics as a social institution through which power is
acquired and exercised by people and groups.
Stevens, Anglin and Jussim (2015) cite that in some people, politics is a central
component of their identity. The political self organizes one’s beliefs, attitudes
and affiliation. People use their political values and belief systems to themselves
as unique individuals in society.
Characteristics of Political Culture in the Philippines:

1. Dominance of family ties or kinship system . In local

government units such as municipality or barangay, big clans dominate the
political arena. Political dynasties usually control the government.
2. Euphemism. Officials and employees in lower positions
are not frank or straightforward in criticizing officials of higher rank instead, the
parinig or patutsada are used in confronting to address the problems or issues.
3. Utang na Loob. Filipinos feel obliged to pay
immediately or in the future any favor they receive from another person.
4. Sense of overdependency. Some constituents rely on
elected official or a “patron” politician for their personal and economic needs.
5. Belief that majority of politicians are corrupt. The term
buwaya has been used to describe corrupt politicians in the Philippines signifying
their greed for money and power.
6. Lack of political maturity. People elect officials based
on popularity and personality and not on performance and platform.
Uts
Module 11 THE DIGITAL SELF
I, ME , MYSELF AND MY 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. 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.

SELECTIVE SELF-PRESENTATION AND IMPRESSION MANAGEMENT

Social media and online community attendance have increasingly become a significant part of our social
lives. Self-presentation is defined as behaviors used for creating, modifying, and maintaining other
people’s impression about oneself. Sometimes we are distorting our identity so much online so that
people would like us. But on our will to be accepted, we will have identity distortion.

Why People Engage in Self Presentation

1.Facilitate Social Interaction The most basic function of self-presentation is to define the nature of a
social situation (Goffman, 1959). Most social interactions are very role governed. Each person has a role
to play, and the interaction proceeds smoothly when these roles are enacted effectively.

2.Gain Material and Social Rewards People also strive to create impressions of themselves in the minds
of others in order to gain material and social rewards.

3.Self-Construction Another reason we try to create impressions of ourselves in the minds of others is to
construct a particular identity for ourselves This type of self-presentational behavior serves a more
private, personal function.

IMPACT OF ONLINE INTERACTIONS ON THE SELF

BOUNDARIES OF SELF ONLINE

We know that the internet can have myriad negative effects on our lives. Between the damage it can do
to one’s mental health and its erosion of our capacity for face-to-face communication, our time online is
quickly making our generation impatient, antisocial, and unhealthy.

Why are boundaries online necessary?

It’s important to create limits in regards to who we follow, what sort of content we consume, and how
much time we spend on the internet. First and foremost, they’re necessary for our safety.Aside from
safety, boundaries are necessary for maintaining good mental health.

How can we create boundaries online?

The most common boundary people are looking to create is a limit to how much of our personal
information other people can access. But privacy settings can’t help create the emotional boundaries
many people find are necessary, like the need we all feel to respond to messages right away or to check
a notification as soon as it appears on our screens.

DIGITAL FOOTPRINT

DIGITAL CITIZENSHIP

Digital citizenship can be defined as engaging in appropriate and responsible behavior when using
technology.

Your footprints contains bits of information about you. They could include your name, nickname or
other personal information like your date of birth or address. They could let people know about what
you like, are interested in and the things you like to do.

DIGITAL CITIZENSHIP

Digital citizenship can be defined as engaging in appropriate and responsible behavior when using
technology. It encompasses digital literacy, ethics, etiquette, online safety, norms, rights, culture and
more.

Uts module 12

CHAPTER III: MANAGING AND CARING FOR THE SELF

A.LEARNING TO BE A BETTER STUDENT
WHAT HAPPENS DURING LEARNING?

Through a network of neurons, sensory information is transmitted by synapses along the neural
pathway and stored temporarily in short-term memory, a volatile region of the brain that acts like a
receiving center for the flood of sensory information we encounter in our daily lives.

BRAIN AND BEHAVIOR CHANGES

B. Neuroplasticity is the ability of the brain to change its physical structure and function
based on input from your experiences, behaviors, emotions, and even thoughts.

Habits Become Wired into Your Brain

 C. Your brain forms neuronal connections based on what you do repeatedly in your life –
both good and bad.

D. Changing Your Behavior Means Changing Your Brain

To break bad habits, you really have to change your brain. When it comes to changing your behavior –
and in life, in general, you’ll have more success if you make friends with your mind and brain and put
them to work for you.

METACOGNITION AND STUDY STRATEGIES

Metacognition is often referred to as “thinking about thinking.” It is a regulatory system that helps a
person understand and control his or her own cognitive performance.

The Two Processes of Metacognition

1. Knowledge of cognition has three components: knowledge of the factors that influence one’s own
performance; knowing different types of strategies to use for learning; knowing what strategy to use for
a specific learning situation.

2.Regulation of cognition involves: setting goals and planning; monitoring and controlling learning; and
evaluating one’s own regulation (assessing results and strategies used).

Metacognitive Strategies

Metacognitive skill is essential for improving productivity and effectiveness at school or work.

1.Self-Questioning

Self-questioning involves pausing throughout a task to consciously check your own actions. Without
questioning, one may not be aware of faults.

2.Meditation

Meditation involves clearing the mind. It could consider as a metacognitive strategy.

3.Reflection

Reflection involves pausing to think about a task. It is usually a cyclical process where one reflect, think
of ways to improve, try again then go back to reflection.

4. Awareness of Strengths and Weaknesses Only through looking at one’s self and making a genuine
assessment of one’s weaknesses can a person achieve self-improvement. Writing your strength and
weakness, before finding opportunities and threats.

5.Awareness of Learning Styles

Learning styles theories such as Gardner’s Multiple Intelligences and Learning Modalities theories argue
that different people learn in different ways.Some common learning styles
include:•Visual•Auditory•Kinesthetic•Logical-Mathematical•Interpersonal•Intrapersonal.

6.Mnemonic aids

Mnemonic aids are strategies which can be used to improve information retention. This involves using
rhymes, patterns and associations to remember. Example are :rhymes, and association.

7.Writing Down your Working

Most people will recall in high school math classes their teacher saying: “I want to see your working so I
know how you got to your answer.”

8.Thinking Aloud

The benefit of thinking aloud is that it makes a person really think. You have to talk through what your
brain is doing, making those thinking processes explicit

9.Graphic Organizers

Graphic organizers, also sometimes called cognitive tools, help to consciously improve the thinking
processes.

10.Regulation Checklists

A regulation checklist can either be task based or generalized.

A task based regulation checklist is usually created before a task begins

11.Active Reading Strategies

Active reading strategies are strategies that ensure concentrating while reading and actually
comprehend the information

12.Active Listening Strategies

Active listening strategies are strategies students use to ensure they are listening attentively.

13.Planning Ahead

Planning ahead involves thinking about what to go through in order to complete a task.

Cycle of Self-Regulated Learning

1.Planning: The student plans her task, sets goals, outlines strategies to tackle the task, and/or creates a
schedule for the task

2.Monitoring: In this stage, the student puts her plans into action and closely monitors her performance
and her experience with the methods she chose.
3.Reflection: Finally, after the task is complete and the results are in, the student reflects on how well
she did and why she performed the way she did.

Uts module 13
CHAPTER III: MANAGING AND CARING FOR THE SELF
B.SETTING GOALS FOR SUCCESS
THE IMPORTANCE OF GOALS

Begin with the end in mind. – Stephen Covey

Effective goals motivate and inspire us, increase success rate, focus us, and reduce frustration. An
effective goal setting process helps us understand where we currently are, helps us choose where we
want to go, and assess the best steps to take to reach our ultimate outcome goals.

What is a Goal?

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.

Types of Goals

1.Outcome goals (Results). Outcomes goals are specific and spell out the results you hope to achieve in
the end.

2.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. It’s the goal that sets the path to an outcome goal.
3.Performance goals (Standards). Performance goals set the standards at which we will perform our
process goals. This is focused on results. Performance goals are actually the results you produce that
affect the bottom line.

Why is goal 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

SELF-EFFICACY

Self-efficacy is the belief in one’s effectiveness in performing specific tasks. Self-efficacy is one of the
most enabling psychology models to have been adopted into positive psychology.

Mastery Experiences

There is no better way to start believing in one’s ability to succeed than to set a goal, persist through
challenges on the road to goal-achievement, and enjoy the satisfying results.

Social Modeling

Another way that a person can build self-efficacy is by witnessing demonstrations of competence by
people who are similar to them.

Social Persuasion

When a person is told that they have what it takes to succeed, they are more likely to achieve success. In
this way, self-efficacy becomes a self-fulfilling prophecy.

States of Physiology

Lastly, our emotions, moods, and physical states influence how we judge our self-efficacy. It is harder to
feel assured of our ability to succeed when we feel weariness and a low mood.

MINDSET

According to Carol Dweck, individuals can be placed on a continuum according to their implicit views of
where ability comes from.

Types of Mindset
The Fixed Mindset

A fixed mindset is the belief that intelligence, talents and other abilities are set at birth. It is the belief
that a person is born with a particular set of skills and that can not be changed

The Growth Mindset

A growth mindset is the belief that, with effort, perseverance and drive, a person can develop natural
qualities.

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)

Effective goal-setting principles:

Here are some guidelines on setting effective goals. Research supports the value of SMART goals which
are Specific, Measurable, Attainable, Realistic, and Time-specific.

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 really tough, make sure you give yourself some padding to give you the best chance at
succeeding.

How to Set the 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

•Set measurable goals. Another criterion that makes a goal useful is that you can measure it.

•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

•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.

•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.

Module 14
CHAPTER III: MANAGING AND CARING FOR THE SELF
C.TAKING CHARGE OF ONE’S HEALTH
STRESS AND STRESSORS

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.

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.

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.

Characteristics of Positive Stress:

•Motivates, focuses energy.

•Is short-term.

•Is perceived as within our coping abilities.

•Feels exciting.

•Improves performance.

A stressor is a chemical or biological agent, environmental condition, external stimulus or an event seen
as causing stress.
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.

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.

Cognitive symptoms:

•Memory problems

•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. If you’re generally hopeful and optimistic, you’ll be less vulnerable.

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.

COPING MECHANISMS

Coping mechanisms are the strategies people often use in the face of stress and/or trauma to help
manage painful or difficult emotions.

Appraisal-focused coping strategies

People may alter the way they think about a problem by altering their goals and values, such as by
seeing the humor in a situation: “some have suggested that humor may play a greater role as a stress
moderator among women than men”

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.
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.

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. Examples of adaptive coping include seeking social support from others (social coping) and
attempting to learn from the stressful experience (meaning-focused coping).

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.

STRESS AND THE FILIPINOS: The Social and Cultural Dimensions of Stress

Excerpt from Stress and the Filipino by Michael Tan

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. But that doesn’t mean we
Filipinos don’t ever experience stress. We feel it all the time and we see it producing illnesses, both
physical and mental, both fleeting (as in having to run to the toilet) and serious, life-threatening ones.

TAKING CARE OF THE SELF

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.

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 important?

1.You learn to value yourself.

By having a self-care routine, you stop letting yourself stick to your old patterns.

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.

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“.

5. 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, what do you think of?

Self-Compassion

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

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.