Professional Documents
Culture Documents
Compilation Uts
Compilation Uts
College of Engineering
Final Term
In Partial Fulfillment
College of Engineering
BSCE-1B
2022
TABLE OF CONTENTS
TITLES PAGE
I. WHAT IS PHILOSOPHY 2
II. PHILOSOPHERS AND THEIR VIEWS ABOUT THE SELF 2
A. Socrates 2
B. Plato 3
C. Saint Augustine 4
D. Saint Thomas Aquinas 6
E. Rene Descartes 6
F. John Locke 7
G. David Hume 8
H. Immanuel Kant 8
I. Sigmund Freud 9
J. Gilbert Ryle 10
K. Paul Churchland 10
L. Maurice Merleau-Ponty 12
A. What is Anthropology?
16
B. Focal Point of Anthropology 16
C. “What man is now, is a product of his past” 16
D. Four Subfield of Anthropology 16
a. Archeology 16
b. Biological Anthropology 17
c. Linguistic Anthropology 17
d. Cultural Anthropology 17
A. What is Sociology? 19
B. Three level of Sociology 19
a. Personal Level 19
b. Societal Level 19
c.Global Level 19
C. Father of Sociology 20
D. Frank Blackmar 20
E. Love Relate in Sociology 21
F. Why does Love have such Power? 21
G.What is the Sociological View of Self? 21
B. SUMMARY 42
I. WHO IS FILIPINO? 50
A. Citizenship 50
B. Jus soli 50
C. Jus sanguinis 50
D. Nationality 50
II. CULTURE 51
III. HISTORY OF FILIPINOS 51
IV. DIALECTS 52
A. Tagalog 52
B. Ilocano 52
C. Pangasinan 52
D. Pampango 53
E. Bicol 53
F. Cebuano 53
G. Hiligaynon 53
H. Waray-Samarnon 53
V. FOOD IN THE PHILIPPINES 53
A. Food courts 53
B. Street food 54
C. Popular dishes 54
D. Seafood 54
E. Meat 54
F. Vegetarian food 54
G. Alcoholic Drinks 54
H. Non Alcoholic Drinks 55
VI. PHILIPPINES THROUGHOUT HISTORY 55
VII. PHILIPPINE NATIONAL HEROES 56
VIII. FESTIVES 57
IX. DEVELOPING A FILIPINO IDEA 58
X. FILIPINO VALUES AND TRAITS 58
A. Positive 58
a. Hospitability 58
b. Adaptability and resilience 58
c. Resourcefulness and creativity 59
d. Faithfulness 59
e. Unity in bayanihan spirit 59
f. Thriftiness 59
g. Politeness 59
h. Jolliness and sense of humor 59
i. Discretion and dignity 59
j. Gratefulness 60
k. Honesty and commitment 60
l. Family-oriented 60
B. Negative 60
a. Crab Mentality 60
b. Ningas Kugon 60
c. Mañana Habit 60
d. Filipino Time 60
e. Being Onion Skinned or Balat-sibuyas 61
f. Disregard for Rules 61
g. Price 61
i. Colonial Mentality 62
j. Balikbayan Box Mentality 62
k. Bahala na Attitude 62
l. Corruption 62
m. Maintaining Double Standards 63
n. Excessive Partying 63
XI. RESPECT FOR ELDERS 64
XII. BELIEFS & SUPERSTITIONS 64
XIII. MYTHS AND LEGENDS 64
XIV. HOW TO BE A GOOD FILIPINO POLITICAL SELF 65
XV. HOW CAN PEOPLE BE INFLUENCED BY OTHERS? 66
A. Normative Influence 66
B. Informational Influence 66
XVI. POLITICAL SELF THEORIES 67
XVII. ORIGIN OF POLITICAL SELF 68
A. Family 68
B. School 68
C. Church 68
D. Peers 68
E. Mass Media 68
F. Democracy 68
XVIII. LEADERSHIP 69
XIX. LEADERSHIP STYLE CLASSIFICATION 69
A. Autocratic Leadership 69
B. Democratic Leadership 69
C. Laissez-Faire Leadership 70
XX. LEADERS DESCRIPTION 70
A. Transactional Leaders 70
B. Transformational Leaders 71
XXI. KEY TERMS 71
XXII. PRINCIPLE OF OST 71
XXIII. THE LAW OF TWO FEET 71
I. DIGITAL SELF
83
A. SOCIAL MEDIA 84
II. CYBERSPACE
85
III. DIGITAL IDENTITY
85
IV. THE SELF AND OTHERS IN A CYBERSPACE
86
A. Online Identity & Self in Cyberspace: I, Myself & 87
My Online Id Online Identity
B. Selective Self Presentation and Impression 87
Management
V. TYPES OF SELF PRESENTATION
87
A. Prosocial Self Presentation 87
B. Self- Serving Self Presentation 87
A. Online disembodiment 90
a. True self 90
b. False self 91
B. Online disinhibition 91
XI. 2 PARTS OF ONLINE DISINHIBITION
91
A. Benign disinhibition 91
B. Toxic disinhibition 91
TOPIC 8: MANAGING & CARING FOR THE SELF AND SETTING GOALS FOR
SUCCESS
I. STRESS
125
II. TYPES OF STRESS
126
III. WHAT CAUSES STRESS
128
IV. SYMPTOMS OF STRESS
129
V. EFFECTS OF STRESS
131
College of Engineering
TOPIC 1:
The Philosophical Views of
the Self
GROUP 1
Alquiza, Arnalyn
I. What is Philosophy?
- Study of fundamental nature of knowledge, reality and existence, especially in
an academic discipline
- A particular theory that someone has about how to live or how to deal with a
particular situation.
- Academic discipline concerned with investigating the nature of significance of
ordinary and scientific beliefs.
- Investigates the legitimacy of concepts by rational argument concerning their
implications, relationships as well as reality, knowledge, moral judgment, etc.
Who is Socrates?
Socrates was a scholar, teacher and philosopher born in ancient Greece. His
Socratic method laid the groundwork for Western systems of logic and philosophy.
When the political climate of Greece turned against him, Socrates was
sentenced to death by hemlock poisoning in 399 B.C. He accepted this judgment
rather than fleeing into exile.
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○ He said that If one accepts ignorance the acquisition of knowledge will
begin. That’s why it is important to have humility to acknowledge one’s
ignorance for him to know what he is lacking and need to know.
● Socrates believes that the answer to our pursuit in knowing ourselves lies in
our own abilities and wisdom, and that the only way for us to understand
ourselves is through internal questioning or introspection.
○ It can happen by assuming the role of both the teacher and the student
or what we know as the Socratic Method or Conversation.
● Socrates was often in the position of an examiner.
○ The art of his philosophy is to look constantly for imperfections in the
ideas of others.
● The Athenian city-state considers him dangerous.
○ Human excellence, according to Socrates, is to question oneself and
others (Maxwell, 2013). In truth, Socrates is simply establishing a
higher standard of truth, which must be logically consistent and not
contradicting itself. This is Socrates’ dangerous idea. Instead of being
satisfied with an answer that sounds pretty good, Socrates asserts that
one should examine more closely the things we call ‘true,’ considering
that there are vast concepts that are not easily defined. To Socrates,
man has to look at himself to understand his long-standing mission, to
“Know Yourself.” For him, “an unexamined life is not worth living”
● He believed that an individual is composed of body and soul.
○ The soul, for him, is immortal. For this reason, he insisted that death is
not the end of existence. Rather, it is simply the separation of the soul
from the body.
● Socrates made a distinction between knowledge and belief
○ Knowledge is always and universally true while the latter is only true in
certain circumstances.
Who is Plato?
Plato founded the Academy in Athens, one of the first institutions of higher
learning in the Western world.
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○ He is upset at what his teacher, Socrates, has suffered which resulted
in him creating numerous books about her making sure that his
dangerous idea lived on.
● Plato sustained the idea that man is composed of a dual nature of body and
soul.
○ He believes that the soul is immortal, and he wrote tons of books about
his teacher Socrates. separated from the body, and he also claims that
the soul is eternal.
● According to Plato, the soul does not exist with the body.
○ It exists prior to being joined to the body. Resembling the idea of
reincarnation, Plato ascertained that the soul lives within a body and
upon death, the soul moves onto another body afterwards.
● The Republic
○ He said that the world can only be led by a philosopher king, a person
who is virtuous as well as intelligent. a person who is a follower of truth
and wisdom will not be tempted by vices and will always be just. It also
includes The Psyche.
● The Psyche
○ Appetitive (desire and need to satisfy oneself) - This satisfaction both
involves physical needs and pleasures and desires. As long as the
person finds an object or situation good or satisfying, the Appetitive
soul can drive the person to lean towards those objects and situations.
○ Spirited (based on our mood or emotions) - This part of the soul can be
attributed to the courageous part of a person, one who wants to do
something or to right the wrongs that they observe. Spirited souls are
very competitive and are very active, his competitiveness drives one to
expect positive results and winning.
○ Rational (based on logic and intellect). - The last part of the soul could
be said to be the driver of our lives, this is the part that thinks and plans
for the future “the conscious mind” decides what to do, when to do it
and the possible results one could have depending on their actions.
C. Saint Augustine
4
● The immortal souls strive to achieve union with God through faith and reason
● The body is the “Spouse” of the soul and both entities are attached to each
other.
He believes that “Man is bifurcated in nature,” this man has its natural
division, body, and soul. The body is the aspect of the human body that dwells in the
physical reality and has its imperfections and flaws that continues to strive to be with
the Divine as its soul becomes capable of reaching immortality in the spiritual realm
in communion with God. This is possible through living his life on earth in virtue
Augustine believes that the physical body is radically different from and
inferior to its in habitat, the immortal soul. As his thinking matured, he developed a
more unified perspective on the body and soul. He ultimately came to view the Body
as the “Spouse” of the Soul, both attached by a “natural appetite.”
He believes that the body is united with the soul, so that man may be entire
and complete. Nevertheless, as a religious philosopher, he contemplates the nature
of man with emphasis on the soul as an important element of man. He believes that
the soul is what governs and defines man.
Augustine is convinced that the Self is known only through knowing God.
Accordingly, self-knowledge is a consequence of the knowledge of God. Augustine
espouses the significance of reflection, as well as the importance of prayers and
confessions to arrive at a justification for the existence of God. For him, “knowledge
can only come by seeing the truth that dwells within us.” The truth of which
Augustine speaks refers to the truth of knowing God. God is transcendent and seeks
to be united with God through faith and reason. In his mission to discover the truth of
the existence of God, Augustine develops the fundamental concepts of the human
person, and thus provides the philosophical principle, “I am doubting, therefore I am.”
5
Was an Italian philosopher and theologian who became a great influence on
subsequent Christian philosophies, particularly that of the Roman Catholic.
For St. Thomas Aquinas, matter and form require each other in order to exist;
it gives us life and makes us human. You are alive because you have a soul: a
corpse has no life, hence has no soul. A soul makes a man who he is. The soul is
what animates the body - it is what makes us human.
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a conscious, thinking entity-while we are aware of thinking about
ourselves. For Descartes, the essence of the human self is about a
thinking entity that doubts, understands, analyzes, questions and
reasons.
● The Latin phrase Cogito ergo sum―” I think therefore I am” is the keystone of
Descartes’ concept of self.
● A thinking entity that doubts, understands, analyzes, questions and reasons.
● He emphasized that man has the mind (cogito) and body (extenza) that are
separate but the mind is conjoined with the body.
F. John Locke (1632- 1704)
According to John Locke (1975), our self is not locked in the mind, soul, or
body only. He included the concept of a person's memory in the definition of self. He
subscribes to the memory theory that we are the same person as the past as long as
we can remember something from that past. Personal identity is explained in terms
of psychological connection between life stages in memory theory. We are
connected to that past as long as our memories are around, we are around
For Locke, the human mind at birth is tabula rasa or blank slate. The self or
personal identity is constructed primarily from sense experience― specifically, what
people see, hear, smell, taste, and feel. These experiences shape and mold the self
throughout a person’s life. For him, conscious awareness and memory of previous
experiences are the keys to understanding the self.
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Scottish philosopher, historian, economist, and essayist known especially for
his philosophical empiricism and scepticism. Hume conceived of philosophy as the
inductive, experimental science of human nature.
● David Hume is known for his lack of self-theory (holds that the self cannot be
reduced to a bundle because the concept of a self is incompatible with the
idea of a bundle).
● He held to empiricism (all knowledge is derived from human senses).
● Made a clear distinction between impressions (everything that originates from
our senses) and Ideas (faint images of thinking and reasoning based on
impressions).
● bundle theory (properties we can sense are the only real parts of an object).
He said when a person is asked the question “who you are? “That person
tends to answer different impressions such as good, happy, optimistic, contented,
sad, etc. generally they apply to who you are now but at the same time these
characteristics might change from time to time. If the neighbor you knew your entire
life to be happy and have a positive outlook suddenly looked sad and discontented,
can we say that the person you see is not your neighbor anymore?
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I. Sigmund Freud
● Level of consciousness
○ FREUD’S THREE LAYERS OF THE SELF
1. The Conscious Self- Governed by the “Reality
Principle.” Organized in ways that are rational, practical,
and appropriate to the environment. Usually takes into
account the realistic demands of the situation, the
consequences of various actions, and the overriding need
to preserve the equilibrium of the entire psychodynamic
system of the self.
2. The Unconscious Self- Contains the basic instinctual
drives including sexuality, aggressiveness, and self-
destruction; traumatic memories; unfulfilled wishes and
childhood fantasies; thoughts and feelings that would be
considered socially taboo.
3. The Preconscious Self- Contains material that is not
threatening and is easily brought to mind. According to
Freud, the preconscious part is located between the
conscious and the unconscious part of the self.
● Three provinces of the mind: id, ego, superego
○ ID - consists of instincts and urges, operates on pleasure principle
■ PLEASURE PRINCIPLE - the immediate satisfaction of needs
without regard for the consequences.
○ EGO- rational and logical, works on the reality principle
■ REALITY PRINCIPLE - the satisfaction of the demands of the id
only when negative consequences will not result.
○ SUPEREGO - houses the conscience (the moral compass of our
personality) and is the source of moral anxiety.
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A British philosopher whose book, The Concept of Mind, had a dramatic
impact on Western thought. Ryle’s behaviorism was a different sort from that of
psychology. He thought of his approach as a logical behaviorism, focused on
creating conceptual clarity, not on developing techniques to condition and
manipulate human behavior.
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○ Instead of dualism, he holds to the belief that the physical brain is
where we get our sense of self. This is known as eliminative
materialism, the belief that nothing but matter exists (Churchland,
1981). In short, if it cannot be recognized by our senses, then it is
simply a fairy tale. Therefore, since the mind cannot be experienced by
our senses, then it does not really exist. For him, it is the physical brain
and not the imaginary mind that gives us our sense of self.
○ Dualism has something to do with the interaction between the
existence of mind and body which is something that Churchland
rejects. Since he believes that nothing but matter exist where. Also, he
disagrees dualism because he holds eliminate materialism
● Asserts that since the mind cannot be experience by the senses, it does not
exist.
○ To prove this, Churchland points out that if the mind is the seat of the
self, how can personalities be altered by physical injuries or brain
trauma? Using this argument, he claims that the physical brain is the
origin of the ‘self’ and that the belief in the mind is rather unnecessary.
○ The main philosophy of Churchland built the idea of “eliminative
materialism”. Basically, eliminative materialism opposes that people’s
common sense understanding of the mind is false and that most of the
mental states that people subscribe to, in turn, do not actually exist,
this idea also applies on the understanding of behavior and emotions.
● It is the physical brain, not the imaginary mind, that gives us our sense of self
○ Churchland is referring to two kinds of brain. The imaginary brain and
the physical brain. The physical brain is the processor of our body that
everything is process in our brain that creates our self.
● The term mind, our mood, emotions, actions, consciousness are deeply
affected by the state of our brain that altered our actions, and physical state
when they are manipulated.
○ He believed that to fully understand one’s behavior, one should
understand the different neurological movement of the brain that
pertains to different emotions, feelings, actions and reactions and how
such brain movements affect the body. With this in mind we can
eliminate the ambiguity of subjective and baseless identification of the
mind behavior and self in general because by understanding the
different neural pathways, how they work, and what implications are
those movements are to people, will we not only have proof that there
is a measurable classification on one’s behavior it can also be said that
the constant movement of the brain can be the basis of who the person
is this is emphasized by Churchland and his wife in the statement “The
Brain as the Self”.
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Who is Merleau - Ponty?
● Suggest that there is unity in our mental, physical, and emotional disposition,
and they all affect how we experience ourselves.
○ The simple fact is, we experience our self as a unity in which the
mental and physical are seamlessly woven together. This idea of the
self as a unity thus fully rejects the dualist ideas of Plato and
Descartes.
● Our self is a product of our conscious human experience.
○ Consistent with this ontological (having to do with the nature of being or
existence) commitment is the belief that explanations for human
behavior and experience are not to be sought by appeal to phenomena
that are somehow behind, beneath, or beyond the phenomena of lived
human experience but instead are to be sought within the field of
human experience itself, using terminology and concepts appropriate
to this field. And when we examine ourselves at this fundamental level
of direct human experience, we discover that our mind and body are
unified, not separate. It is this primal consciousness, Merleau-Ponty
notes in his book Phenomenology of Perception, that is the foundation
for our perception of the world and our knowledge about it:
○ Consciousness must be reckoned as a self-contained system of Being,
as a system of Absolute being, into which nothing can penetrate and
from which nothing can escape. On the other side, the whole spatial-
temporal world, to which man and the human ego claim to belong as
subordinate singular realities, is according to its own meaning mere
intentional Being, a Being, therefore, which has the merely secondary,
relative sense of a Being for a consciousness.
○ For Merleau-Ponty, everything that we are aware of—and can possibly
know—is contained within our own consciousness. It’s impossible for
us to get “outside” of our consciousness because it defines the
boundaries of our personal universe. The so-called real world of
objects existing in space and time initially exists only as objects of my
consciousness. Yet in a cognitive sleight-of-hand, we act as if the
space-time world is primary and our immediate consciousness is
secondary. This is an inversion of the way things actually are: It is our
consciousness that is primary and the space-time world that is
secondary, existing fundamentally as the object of our consciousness
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● The definition of self is all about one’s perception of one’s experience and the
interpretation of those experience.
○ As a philosophical theory of knowledge, phenomenology is distinctive
in the sense that its goal is not to explain experience but rather to
clarify our understanding of it. A phenomenologist like Merleau-Ponty
sees his aim of describing what he sees and then assuming that his
description will strike a familiar chord with us, stimulating us to say, “I
understand what you’re saying—that makes sense to me!” From this
perspective, the responsibility of philosophy is not to provide
explanations but to seek the root and genesis of meaning, “to reveal
the mystery of the world and of reason,” to help us think and see things
more clearly. For example, to develop a clear understanding of your
“being in love,” you need to delay using elaborate psychological
theories and instead begin by describing the phenomena of the
experience in a clear, vivid fashion, trying to uncover the meaning of
what you are experiencing. Then you can begin developing concepts
and theories to help you make sense of the phenomena of “being in
love.” The danger of using theories prematurely is that you may very
well distort your actual experience, forcing it to conform to someone
else’s idea of what “being in love” means instead of clearly
understanding your unique experience
● The self as embodied subjectivity.
○ Perception guides our action based from what our experiences are, the
body perceives while our consciousness provides the meaning or
interprets the various perception we have in the world and the self
could be established by the perceptions we have in the world, whereas
one’s action, behavior and language used could be said to be the
reflection of our united perception of the world.
○ The self and perception are encompassed in a physical body. The
physical body is part of the self — the body is not a prison house of
self, rather, it is the subject that embodies self.
● Man is all about how he sees himself.
○ For Merleau-Ponty it is a dynamic form responsible for actively
structuring our conscious ideas and physical behavior. In this sense, it
is fundamentally different from Hume’s and Locke’s concept of the
mind as a repository for sensations or the behaviorists’ notion of the
mind as the sum total of the reactions to the physical stimuli that an
organism receives. Consciousness, for Merleau-Ponty, is a dimension
of our lived body, which is not an object in the world, distinct from the
knowing subject (as in Descartes), but is the subjects’ own point of
view on the world: The body is itself the original knowing subject from
which all other forms of knowledge derive
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Republic of the Philippines
College of Engineering
TOPIC 2:
Anthropological,
Sociological and
Psychological View of Self
GROUP 2
What is Anthropology?
Anthropology is a science and philosophical description of the life form from “Homo
Sapiens” the thinking man. The science of anthropology is “doctrina humanae
naturae” includes the bodily characteristics of humans as well as their spiritual physic
and moral dignity. (Ocampo, 2006).
Focal Point of Anthropology
Man in the physical, cultural, and existential features with the purpose of gaining a
deeper understanding of man’s place in the world.
The reason why your behavior and your features like your height, skin color, and
your hair growth is because according to Charles Darwin, we came from the man
cave. Our past has a great effect on what we are now. It is the same in the past
where there are dinosaurs, gigantic fishes and also big trees.
A paleontologist is a scientist who studies the history of life on Earth through the
fossil record and according to them there is evidence why these things got extinct
and it is because of necessity. Imagine if there are still dinosaurs till this day, there
will be no food for us humans. It is the same with a person. We adapt because of our
needs and to our adjusting environment and community as well.
This suggests that humans are similar, but at the same time are very different. For
example the similarities are people have the same needs of food, water, shelter and
clothing. But there is a difference on how we humans will acquire these things for our
satisfaction. People realize that the similarities and diversities among them is what
makes life interesting.
15
- Human beings at present still share the
same biological strengths and vulnerabilities.
The virus, Anthrax (which is lethal for one will be lethal for many.)
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- Cultural anthropologists are interested in
knowing what makes one group’s manner of living particular to that
group and forms an essential part of the member’s personal and social
identity.
- Cultural Diversity:
Andres Bonifacio
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Social ceremonies like birthdays and graduations.
All in all, one way for a person to know and recognize oneself is through
anthropology because we became aware that we can recognize ourselves by
understanding our past and present condition.
What is Sociology?
Let’s first define what sociology is. So, Sociology is the study of human social
relationships and institutions. Sociology is the study of social life and change. It is
also defined as a study of the behavior of humans in society and the consequences
of those behaviors.
· At the societal level, sociology examines and explains matters like crime and
law, poverty and wealth, prejudice and discrimination, schools and education,
business firms, urban community, and social movements.
Also, it is a subject that can give information about everything from how and why
people use social media to how racism, sexism, and classism show up in everyday
life.
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Auguste Comte is considered one of the founders of sociology. He coined the
term “sociology” in 1838 by combining the Latin term socius (companion, associate)
and the Greek term logia (study of, speech). Comte hoped to unify all the sciences
under sociology. He believed sociology held the potential to improve Society and
direct human activity, including the other sciences.
It is difficult today to appreciate the interest Comte’s thought enjoyed a century ago,
for it has received almost no notice during the last five decades. Before the First
World War, Comte’s movement was active nearly everywhere in the world. While his
theory is no longer employed in sociology, Comte, like other Enlightenment thinkers,
believed society developed in stages. He argued for an understanding of society he
labeled “The Law of Three Stages.”
The first was the theological stage where people took a religious view of society.
The second was the metaphysical stage where people understood Society as natural
rather than supernatural. Comte’s final stage was the scientific or positivist stage,
which he believed to be the pinnacle of social development. In the scientific stage,
society would be governed by reliable knowledge and would be understood in light of
the knowledge produced by science, primarily sociology. While Comte’s approach is
today considered a highly simplified and ill-founded way to understand social
development, it nevertheless reveals important insights into his thinking about the
way in which sociology, as part of the third stage, would unite the sciences and
improve society.
Frank Blackmar
Sociology was taught by that name for the first time at the University of
Kansas in 1890 by Frank Blackmar, under the course title Elements of Sociology,
where it remains the oldest continuing sociology course in the United States. The
first academic department of sociology was established in 1892 at the University of
Chicago by Albion W. Small, who in 1895 founded the American Journal of
Sociology. Frank Blackmar was an American sociologist, historian and educator.
Frank Wilson Blackmar has been described as "one of the master builders of
the University of Kansas" and "an outstanding figure in the world of the social
sciences." Despite Blackmar's many accomplishments, he is not well known by
contemporary sociologists.
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same university. He became active in the university extension movement throughout
the western United States, writing and lecturing on history, sociology and economics.
He was elected dean when the graduate school of the University of Kansas was
organized in 1896. He wrote several books of local history, handbooks of economy
and some political pamphlets.
What is Love?
So, what is love? This question is very simple but difficult to define, but it can
also relatable in the sociology because love is interesting sociologically for so many
reasons. To start with, just the one word can represent so many different meanings
and understandings: sexual love, intimate love, companionate love, romantic love,
parental love, friendship love, inter-species love, love for places, belongings, views.
It is a word that is used prolifically to mean so much, which means it is incredibly
difficult to define and study.
There was, however, to support the normative notion that love should be
romantic, once-occurring and life-long. When talking about past relationships,
participants would recall (and re-interpret) their emotions, saying ‘I thought it was
love…’ or ‘it was not love at all…
So, let’s begin the discussion of our main topic which is the self in sociology or
sociological view of self where from a classical sociological perspective, the self is a
relatively stable set of perceptions of who we are in relation to ourselves, others, and
to social systems. The self is socially constructed in the sense that it is shaped
through interaction with other people.
A sociological approach to self and identity begins with the assumption that
there is a reciprocal relationship between the self and society (Stryker, 1980). The
self-influences society through the actions of individuals thereby creating groups,
organizations, networks, and institutions. And, reciprocally, society influences the
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self through its shared language and meanings that enable a person to take the role
of the other, engage in social interaction, and reflect upon oneself as an object.
A human being has the capacity to be a thinking subject and the object of his
own thinking at the same time. As a thinking subject, an individual is both conscious
of his environment, and conscious of his existence.
Me – a person turns into a ‘me’ when he makes himself the object of his own
thinking.
The “Me” is a separate individual a person refers to when talking about their personal
experiences. On the other hand, the “I” is the part of the self that knows who they are
and what they have accomplished in life (Pomerleau, 2014). For example, in the
statement "I know it was me who ate the cookie,” the "Me" is the empirical self, the
one who does the acting, whereas the "I" is the self that is capable of thinking and
reflecting
Including. the material self, social self, spiritual self, and pure ego.
● The material self consists of what belongs to a person, such as the body,
family, clothes, or money.
● The social self marks who you are in a specific social situation. We tend to
change our actions, thoughts, emotions, words, and mannerisms based on the
current social situation or the people with whom we are interacting.
21
For example, we act differently when at work as opposed to when out with friends,
as do we when talking to our boss as opposed to a coworker.
● Finally, our spiritual self is who we are at our core, including our personality,
values, and conscience. Our spiritual self typically remains relatively stable
throughout our lifetime
● The pure ego – it is what provides continuity between past, present, and
future, allowing us to view ourselves to have a consistent, individual identity, one
brought about by the stream of consciousness that James first defined
preserve and improve oneself based on one’s self - knowledge and resulting
self-feelings.
Carl Rogers’s Self Theory – the self does not exist at birth, it is developed
gradually during childhood wherein, one differentiates the self from non-self. By
means of free choice and action, one can shape himself based on what she wants to
be.
• Real Self – who an individual actually is, intrinsically. How one thinks, feels, looks,
and acts.
• Ideal Self – the perception of what a person would like to be or thinks he or she
would be. Based on the idealized image.
• Congruence – an agreement between the real self and the ideal self.
Aspects of Self-concept
22
Self-concept is our personal knowledge of who we are, encompassing all of our
thoughts and feelings about ourselves physically, personally, and socially. Self-
concept also includes our knowledge of how we behave, our capabilities, and our
individual characteristics. Our self-concept develops most rapidly during early
childhood and adolescence, but self-concept continues to form and change over time
as we learn more about ourselves.
2. Self-image – how one sees himself, which is important for good psychological
health.
Self image is the way we see ourselves. Self-image includes what we know about
ourselves physically ,our social roles and our personality traits
The ideal self is the self we would like to be. There’s often a difference between
one’s self-image and one's ideal self. This incongruity can negatively impact one’s
self-esteem.
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Donald W. Winnicott’s True Self and False Self
True Self – known as the real self, authentic self, original self, and vulnerable self.
The core of who you are, the original you, unshaped by the upbringing of society.
False Self – known as the fake self, ideal self, perfect self, and pseudo self.
Composed of the parts of the self, wherein behaviors are altered, feelings are
repressed, and one’s needs are set aside in order to fit in with others. Also called the
adapted self. The true self refers to a sense of self based on authentic experience,
and the feeling of being truly present and alive. The false self is a defensive façade,
behind which the person can feel empty, it’s behaviors being learnt and controlled
rather than spontaneous and genuine.
Global Models look into a human being in his or her totality, as an indivisible entity
that cannot be broken down into parts.
Gestalt Psychology – guided by the principle that “the whole is greater than the
sum of all its parts.”
Differentiated Models look into a human being through examining its parts for it is
divisible or can be broken into components.
For Sigmund Freud and Carl Jung, the psyche is divided into three – id, ego,
and superego.
1. Id – exists since birth and pertains to instinct. Driven by libido (sexual energy).
2. Ego – developed as a product of coping with anxiety brought about by the id’s
repression of impulses.
Albert Bandura’s Agentic Theory of the Self – rejects the notion that selfhood is
culturally influenced or controlled by urges, rather, it looks upon every human being
as capable of thinking, deciding, foreseeing, and controlling his or her actions, free to
decide for himself. This is called a human agency.
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Republic of the Philippines
College of Engineering
TOPIC 3:
The Physical Self; Heredity
and Environmental; Sexual
Self
GROUP 3
BANTOY, JAILANIE E.
BUEDAD, GODWIN D.
LEARNING OBJECTIVES:
● Identify the stages of life and explain the physical changes that occur during
each stage
● Recognize the process of physical growth to understand yourself about our
physical self.
● Examine the impact of culture on body image and self.
In this topic we will explore the process of physical growth and development.
It is for us to understand more about our physical self.
The physical self refers to the body, both physical extremities and internal
organs that work together to perform their functions, it is to walk, eat, sleep and
breath. The body’s ability is to perform its function gradually that changes through an
individual’s aging.
Life span refers to the development from conception to death Here is the
outline of the stages in the life span based on Elizabeth Hurlock.
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A theory of physiognomy suggests that a person’s physical characteristics
such as facial features and expression and body structures could be related to a
person’s character or personality.
In the 1940s, William Sheldon developed the body type theory. There are
three body types, endomorphic which means the body type is soft and plump that is
perceived to be easy going and sociable; the mesomorphic which means their body
type has strong muscular body that perceived to be energetic, adventurous,
assertive and courageous they are sometimes competitive and tend to be dominant;
lastly, the ectomorphic type has a tall and thin body type they tend to be restrained,
quiet, introvert and artistic.
Last theory is based on The Wisdom of Your Face by Jean Haner which
tackles about the different face shapes where; People with round-shaped face
tends to be friendly, kindhearted and selfless; People with square faces tends to be
witty, analytical and great leads; People with heart shaped faces are patients and
intuitive by nature; People with long shaped faces tends to be creative, artistic,
sensitive and determined; People with triangle-shaped faces tend to be creative,
artistic, sensitive and determined; Lastly, people with diamond shaped faces are
very detailed-oriented and like to be in control.
CONCLUSION:
Our physical self refers to our body, and the body’s ability is to perform its
functions gradually that develop through the years. Each individual goes through a
succession of developmental stages from conception to death.
Let us remember that you and I are not the same. We may have the same
physical characteristics but we are different to each other based on our experiences.
Na ikaw ay ikaw, ako ay ako. Unique ka, Unique ako. And throughout our journey,
our life became unique because of the experiences which will be tackled on Heredity
and Environment by the next reporter.
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LEARNING OBJECTIVES:
Traits can be dominant or recessive. Dominant traits are those that are
observable while recessive traits are expressed less. Each of us receives a pair of
each trait easily because it is reflected on the child’s overall being. If a child inherits
both recessive traits from the parents, it is the only time that these recessive traits
can be displayed. Knowing which other traits you have inherited from your parents
will unravel during your development.
WHAT IS ENVIRONMENT?
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The word environment in this context means the environment around the
child, his interaction with his family, his neighborhood, his school, the nutrition the
child receives. What are the environmental factors which influence development?
NATURE VS NURTURE
The word Nature represents heredity or genes which are carried from parent
to child and NURTURE represents ENVIRONMENT the child is exposed to. It is
believed that both Heredity and Environment together influence the development in
children.
TWIN STUDIES
The mother must be healthy to carry out the pregnancy. However, there are
certain factors that affect an unborn child amidst this pregnancy that they must watch
out for.
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preeclampsia. It is important to have the blood pressure checked at
every checkup for the doctor to provide necessary interventions before
the birth delivery.
● Polycystic Ovary Syndrome (PCOS)
- Women with this condition have higher rates of pregnancy loss
before 20 weeks of their pregnancy.
● Diabetes
- It is important that pregnant women are mindful of their sugar intake if
they have diabetes. During the first weeks of pregnancy, high blood
sugar levels can cause birth defects.
LIFE STYLE
A pregnant woman experiencing an abnormal uterine blood flow has high risk
for eclampsia. This is a threatening complication that can endanger the life of the
expectant mother that can cause seizures or coma.
LEARNING OBJECTIVES:
SEXUAL SELF
It also speaks of your sexual health, sexual orientation, gender identity and
expression and values around sexuality.
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SEXUAL DEVELOPMENT
For women, the earliest evidence of puberty are enlargement of the breast,
the onset of menstruation, widening of the hips, enlargement of buttocks, and growth
of pubic hair. The onset of menstruation varies among countries but usually occurs
at around 10-12 years of age. Testicular growth, sperm production, the appearance
of facial, pubic, and other body hair, and deepening of the voice are some of the first
signs of puberty in men.
Erogenous zones are areas of the body which are highly sensitive and
produce sexual responses when stimulated. These include genitals, mouth, breasts,
ears, anus, and to a lesser degree, the entire surface of the body. One of the most
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basic forms of sexual stimulation is masturbation or self-stimulation which causes
sexual pleasure or orgasm.
Excitement phase – is the beginning of sexual arousal and can last from one
minute to several hours. During this phase, Pulse rate increases, blood pressure
rises, breathing quickens, and the skin shows a rosy flush particularly on the chest
and breast areas.
Plateau phase – In men the penis becomes more erect, the circumference of
its head increases, and few drops of fluid are released. In women, the outer part of
the vagina swells with the surge of increased amounts of blood to that area, while
the clitoris retracts under the clitoral blood but remains highly sensitive.
Resolution phase – the body returns to its normal state after orgasm. In
men, the erection is lost, the testes decrease its size, and the skin of the scrotum
thins again. In women, the clitoris, and the vagina return to their normal state.
Also known as Venereal Disease (VD), is a disease that passed through sexual
contact (genital contact, vaginal intercourse – oral sex and anal sex)
Example of STIs:
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Hepatitis B
- Liver damage
- Spreads through blood and other body fluids, sex, needle sharing, and
at birth, razors, and toothbrushes.
Syphilis
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- Signs: Pink or flesh-colored raised/flat, cauliflower
shaped
Methods of Contraception
Also known as birth control and fertility control; is a method or device used to
prevent pregnancy
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Republic of the Philippines
College of Engineering
TOPIC 4:
The Material Economical
Self and The Spiritual Self
GROUP 4
Burac, Alesandra
De Guzman, Chizleanne Rose
Delos Ama, Mike Laurence
Diaz, James Vincent
For a start-up:
Did you know that modest luxury was 1000 years ago?
Does luxury have something to do with ourselves?
What does it do to one’s material self?
Going back in the 18th century, In Christianity, too many possessions might
literally possess one’s soul. Here’s the thing, Christians believe that people are
being distracted from understanding the true life of the Holy Spirit because of how
people’s dresses. Religions were very sacred in terms of dress code before. Its
implication is in gendered power, these are the set of roles, behaviors, and attitudes
that societies define as appropriate for women and men.
Also, they believed that luxury brings inequality to the society and slavery.
This is based on Jean-Jacques Rousseau, he is a philosopher, writer, and political
theorist. His famous works were The Discourse on the Origin of Inequality and Moral
Effects of the Arts and the Sciences. In here, it discusses humans that includes
inequality and causes slavery because not everyone is fortunate enough to afford
such luxury. It has been stated that luxury, though prevalent, is still viewed as a fatal
source of infinitely many evils.
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As Trentmann described in his article on Consumer Culture (2016), people
can get punished with just a special piece of pastry, which could also trigger horror
and shock to society. He added that in the 18th century, “women were fined a
month’s pay or thrown in jail for sporting a fashionable cotton neckerchief” in
Württemberg, Germany.
In fact, women are thrown in jail for sporting a fashionable cotton neckerchief.
With just this action a heavy punishment was given. Why? Because it sparks off
envy among the people, sets-off people to show-off and aggravates so cial and
gender hierarchies. In our society today, the more a fashionista you are, the more
praise you may receive, but in the old era, it contradicted this. It is like you are being
punished by just expressing yourself based on how you dress, there’s no freedom in
choosing what you can wear, and you don’t have the respect for others if you are
nicely and elegantly dressed. Knowing these two instances in Venice and Germany
reminds us how people’s attitudes have immensely changed to what is now deemed
more important, that is material wealth. Plato, in his Republic (Lear, 1999) described
the people’s quest for comfortable couches and rich embroidery a form of corruption
that drove them to wars against each other.
We can conclude that the ancient view of the term ‘luxury’ states that the ‘self’
existed apart from the material world. They were blinded by the fact that the things
we desire are the material world that we should be living within. Our self is engaged
in this material world.
Elaborating more on the first sub-category of the first element of the ‘self’,
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James (1890) asserts that people had a ‘material self.’ According to him, a “man’s
‘Self’ is the total of all that he CAN call his,” which includes his body, clothing, family,
and his house (James, 1890). Our tendency to become affected by and attached to
these possessions can be rooted in the fact that we invest too much of ourselves in
them — the more we invest ourselves in these possessions, the more attached we
inevitably become to them, hence, the more it becomes part of our ‘self.’
In James’ idea of the Material Self, one defines themselves and at the same
time is being defined by the people they are acquainted with along with the
accumulation of objects and achievements that a person acquired from the different
endeavors and experiences in life. For example, a person can identify themselves as
a singer not only from their own beliefs that they can sing, but we can also consider
factors such as if other people also say that he or she can sing, if he or she belongs
to a family of singers, have trophies and awards relating to singing (winning a singing
contest), or works as a singer in a band or a concert hall.
The loss of such objects or people will render one feel that a part of him was
also lost at the same time, for example, in cases of death in the family, losing a
business that a person has invested in for his entire life, sudden inability to play
music because of an accident. Also, at the time a person died his possessions and
associations with other people will be the only objects that will remind the world of
who that person was.
The body is the core of one’s material self. Do you invest in your body? Do
you buy commodities to take care of your body? Do you exercise and eat healthy
food? Do you observe proper hygiene? If your answer is yes, then it means that you
are one of those who make every effort to make sure that the body functions
properly and is in good condition. When we get sick, we get affected. Some people
even become emotionally involved in certain body parts because of the value that it
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has on them. Take, for example, Miley Cyrus insured her tongue for a million dollars
after a controversy stirred up by her performance at the 2013 MTV Video Music
Awards. One of the most powerful and influential women in the music industry,
Jennifer Lopez (JLo) had her voluptuous booty insured from $27 million to $300
million. Mariah Carey has the most expensive body part insurance in the world,
whose legs are insured for a massive one billion dollars (Glamour Vanity, 2016).
The clothes come next in the hierarchy of the material self. How would you
feel if you are in your worst attire, and you saw your ultimate crush coming? Would
you be embarrassed, or would you be so confident to even wave hello to him/her?
According to Watson (2014), our clothes reflect our self-image. Most of the time, they
are a form of self-expression. Our style and the clothes we choose to wear reflect
and affect our mood and overall confidence. Professor Karen J. Pine of the
University of Hertfordshire in the U.K. says, “When we put on a piece of clothing, we
cannot help but adopt some of the characteristics associated with it, even if we are
unaware of it” (Mind What You Wear: The Psychology of Fashion, 2014). In one of
the studies that Pine conducted, one participant admitted, “If I’m in casual clothes I
relax and am tomboyish, but if I dress up for a meeting or a special occasion, it can
alter the way I walk and hold myself.” In other words, the features of the clothes we
wear bring impressions to the body that directly influence our attitudes and behavior.
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The final component of our material self is the home. All of us inherently know
that where we live represents who we are to the outside world (Lemert, 2010). As a
child, the home is our world. It is an outward manifestation of our experiences. In the
same way that we influence our home, our home influences us. Our first explorations
took place inside the four corners of our home which is why while growing up, we
developed our attitudes, goals, values, roles, and priorities in connection to our own
homes and the people in them. As they say, we perceive our house as a mirror of
ourselves — an extension of our self-image.
B. Summary
The choices that we make to achieve the recognition of others depend not
only on our capabilities but more so on the value we and the other people give to
what we have or can acquire.
As we invest in the material self, our attachment to our body, clothes, family,
and home strengthens as well as they become part of our ‘self.’ As these
possessions grow, we, too, feel good about ourselves. Otherwise, we feel
incomplete. To James, people are concerned about achieving a respectable
reputation by acquiring homes and filling them with possessions, which are one’s
treasures. These treasures are said to be investments of self to things, which are
means for people to demonstrate their character and social status. Hence, James
asserts that ‘we are the sum of our possessions (Belk, 1988).
Religion and Spirituality are both paths to God. However, they have different
approaches. A religious person is someone who believes in a god or group of gods
and consciously adheres to the beliefs of his or her religion. A spiritual person on the
other hand places little importance on beliefs and traditions and is more concerned
with growing and experiencing the Divine.
The root meaning of spirituality is taken from the Latin word spiritus, meaning
breath or life force. Spirituality can be understood as the search for the sacred, a
process which people seek to discover, hold on to, and when necessary, transform
whatever they hold sacred in their lives (hill & Pargamet, 2003) Spirituality generally
refers to the meaning and purpose of one’s life, a search for wholeness, and a
relationship with a transcendent being.
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Spirituality and Religion fulfill numerous social and psychological needs, such
as the need to explain human sufferings and death. Through the practices of
religious activities such as prayers, people may find comfort, security, and stability in
times of sufferings, loss, insecurities and uncertainties. Spirituality and Religion may
also be a source of love, hope and affection.
Filipino culture is diverse yet colorful. One of the Filipino beliefs is the belief in
soul. According to Mercado (1991) Filipinos believe that the soul of the person
leaves the body and wanders around. He pointed out the different names of souls in
different provinces and tribes
Ifugao – ‘Linnawa’
The soul (linnawa) of a child float around in the heavens, awaiting its entry
into the human world. During sexual intercourse the soul/spirit enters the female
through the male, resulting in pregnancy.
Ibaloi
Isneg – ‘Kaduwa’
The Isneg believed that dead exist in other world, the Aglalanawan, where the
earthly tasks of planting, harvesting and communal living are functions common to
them. The kaduwa, soul, is believed to cross the pond in a ferry piloted by the spirit,
Kutaw(A psychopomp). In a bid to please kutaw, who could facilitate the spirit’s entry
to aglalanawan, the appropriate customary death rituals would be the key.
Kankana-ey – ‘Ab-abiik’
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Ab-Abiik is the spiritual self as oppsed to the physical self (Awak). The Ab-
abiik can also apply to inanimate objects such as mountains, trees or rivers. It can
also mean ‘inspiration’ in some contexts.
Bikol
No one should miss their dinner and go to bed hungry or their spirit will roam
for food. If a pot of food is covered while the spirit is eating inside, the person who is
sleeping will now wake up until the lid is lifted.
The Tagalog soul, the kaluluwa can leave the body involuntarily. The kaluluwa
refers more to the soul of the deceased. The soul of a living person is called
kakambal (meaning twin or double). The kakambal may travel around at night and
some particularly bad encounters are the cause of nightmares (bangungut). The
kakambal becomes a kaluluwa after death.
The first soul of the Ilokanos is called the kararua, or the soul proper. This is
the term used for the equivalent of the Christian soul that can only leave after death.
The Ilokano have a four-soul system. In addition to the kararua there are three
other souls:
Karkarma is the name of the second soul. It can leave the physical body
when one is frightened, or may be stolen. If this soul fails to return the owner
becomes insane, sacrificial ceremonies may be held to lure back a lost
karkarma. Karkarma stands fornatural vigor, mind and reason.
Aniwaas is the name of the third soul. It can leave the body during sleep and
Visits places familiar to the body. If one wakes up while the aniwaas is visiting
these places, they may lose the aniwaas and become insane.
Araria is the name of the fourth soul. This is the liberated soul of the dead,
the soul that visits relatives and friends in the earthworld asking them to pray
for it or perform a duty it failed to do in life. Its presence can be heralded by
the howling of dogs.Thissoul can make sounds and manipulate physical
objects usually relating to what it did in life
Ibanag – ‘Ikaruruwa’
The Ibanag have a distinction between body (baggi) and soul (ikaruruwa).
Ikarurua means ‘a companion of the body’. Mekararuanan (me + kararua – to be rid
42
of the soul) is a phenomenon where the soul can leave the body but it is without
sense. The ritual Mangagaggako invites the soul to return to the body
Mangyan – ‘Karaduwa’
Sulod – ‘Umalagad’
Dying among the Sulod is said to be like passing through a narrow door. The
experience is horrible, as if the person has to pull hard to get in the door. Once one
departs they simply disappear. No trace of them is left behind.
A Tagbanwa has one ‘true soul’ the kiyaraluwa and five secondary souls. The
kiyaraluwa is given to each infant by the god Magindusa as the nose of the child
emerges from the vulva.
The secondary souls are located in the extremities of both hands and feet and
in the head just below the air whorl (puyo). The souls of the feet protect one while
walking and from injuries to the feet, the same functions to those in the hands.
The makatu, their world for soul, exists before a child’s birth but it is separate
from the body. There is a ritual in which a miniature cradle is hung over the pregnant
mother in a place where the mother sleeps. The small cradle is where the soul of the
unborn baby will sleep before it joins the infant at birth. The makatu is breathed into
man at birth by Miyaw-Biyaw. If all are present in an individual, they are healthy, if
one or more wanders away from the body then Illness, irritability and sadness follow.
If all makatu leave the body at the same time, the individual dies.
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Bagobo – ‘Gimokud’
There are two souls called gimokud. Right hand gimokud is the good soul that
manifests as a shadow on the right hand side of the path while the left hand gimokud
is the bad soul that manifests as a shadow on the left side of the path.
The right hand is associated with life, health, activity and joy, remaining in the
body throughout life. When death causes the right-hand gimokud to leave the body,
it gives notice by visiting in the form of an insect.
The left-hand soul is the cause of lethargy, pain and illness. The left hand soul
also leaves the body at night and risks various dangers, if it visits the sea the
sleeping person feels shivers, the behavior it engages in leaves a physical effect on
the body. After death the gimokud becomes a busaw (digging up dead bodies).
Dungan
Dungan or the souls according to the Ilonggos (Magos 1986) is not normally
seen by the human eye. Sometimes, however, it comes out of the body and takes a
visible form such as that of an insect or a small animal like lizard. That is why
elderlies are always telling the young children “to eat even just little before going to
bed,” for if the child’s Dungan “gets hungry at night, it might go to the pot of rice in
the kitchen and be mistaken for an insect, and be killed.
The Dungan may leave the body voluntarily as when the person is asleep,
according to the Visayan. When a person see himself in a dream, it means his “other
self” has left the physical body. Among the ancient Filipinos, it was deeply impressed
that a person who was asleep should not be awakened abruptly. Thus, a slumbering
person is first called softly and gradually louder and louder to give the soul a chance
to return to the body.
The Dungan’s travel outside the body should be free from accidents. It could
get trapped in a jar or be poured out with liquid in a vessel. Only when the soul has
freely returned home would the owner be able to wake up. Whatever happens to the
Dungan happens to the physical body as well. It is also believed that another cause
for the voluntary withdrawal of the soul is when the body ismaltreated
The Dungan is ethereal, something light and airy since it travels with the air or
the wind. Prior to its entry and habitation of a human body or Dungan is believed to
inhabit the region above the surface of the earth together with other Dungan. It
awaits the time when it can enter the body. The Dungan then takes the special
interest in the unborn being which it has chosen to inhabit.
The Visayans, believe the soul or Dungan is not located in any specific part of
the body. It is believed to grow proportionately with the person’s body. It is normally
weak at the baby’s birth, that is why attractive babies are said to be susceptible to
44
“usog”, that is the unintentional transfer of disturbing vapors of a strong body to a
weak one by holding, talking or looking at the weaker one.
At death, the Dungan leaves the body via the nose, eyes, ears and other
orifices and eventually goes with the air or the wind towards the upper regions. That
is where it waits until it can find another body to enter.
Rituals are best understood in terms of their intentions. At the core of any
ritual, balance between man and nature, and the spirit world is very important.
Rituals is an attempt to enhance and maintain balance. This is evident in some
village which performs ritual to restore the state of affairs when the balance is lost.
Rituals have several functions such as in asking for a good harvest, asking for
guidance and protection from unforeseen forces, to heal the sick, to bring good luck
and conceive. Dance and chants are also essential part of rituals.
Viktor Frankl published “Man’s Search for Meaning “in 1945. The meaning of
life according to Viktor Frankl lies in finding a purpose and taking responsibility for
ourselves and other human beings. By having a clear “why” we can face all the
“how” questions of life. Only by feeling free and sure of the objective that motivates
us will we be able to make the world a better place.
However, many ask the question and feel a deep existential void. What is the
meaning of life for me if all I do is work, if all my days are the same and if I do not
find meaning in anything around me? Humans don’t have an obligation to define the
meaning of life in universal terms. Each of us will do it our way, starting with
ourselves, with our potential and experiences, discovering ourselves every day.
Moreover, the meaning of life may not only differ from one person to another, but we
ourselves may have a different life purpose at each stage of life. The important thing
is for each goal to give us satisfaction and encouragement to get up in the morning
and fight for what we want.
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F. Discovering the meaning in life
2. Even if you suffer, have your purpose clear and you will find strength
Viktor Frankl explained in his book “Man’s Search for Meaning” that there is
nothing worse than perceiving that our suffering is useless. However, if you can find
a purpose, you won’t just endure your suffering; you’ll see it as a challenge.
46
Republic of the Philippines
College of Engineering
TOPIC 5:
The Political Self And
Being Filipino
GROUP 5
RAYMOND FABONAN
CHRISTIAN GAJO
LEARNING OBJECTIVES:
I. WHO IS FILIPINO?
Filipinos are often referenced from globally known personalities who have
made Filipinos better recognized in the world.
Those who are citizens of the Philippines at the time of the adoption of this
constitution. Natural born citizens
Culture and history have greatly influenced the manner Filipinos learn, live,
and behave. People who grew up in the same community share the same traits and
values.
Culture
The Philippines is a culture in which East meets West. The Filipino people
have a distinct Asian background, with a strong Western tradition. The modern
Filipino culture developed through influence from Chinese traders, Spanish
48
conquistadors, and American rulers. Filipino people tend to be very hospitable,
especially to Western visitors . Because of their strong ties to Spanish culture,
Filipinos are emotional and passionate about life in a way that seems more Latin
than Asian . This is easily seen in the works of contemporary artists such as Rody
Herrera in his painting Unahan Sa Duluhan.
The family is the basic and most important aspect of Filipino culture. Divorce
is prohibited and annulments are rare . The family is the safety net for individuals,
especially older people, during difficult economic times. Children will often stay with
their parents into adulthood, only leaving when they get married . Political and
business ties are often influenced by family relationships.
Two traits that many foreign visitors often have a difficult time understanding
are Pakikisama and Utang na Loob. Pakikisama roughly means "getting along" and
requires individuals to overlook slight improprieties or indiscretions for the sake of
preserving peace within the family, personal, or business relationship. Utang na
Loob refers to the custom of paying back one favour with another. These traits
emphasise the importance that Filipino people place on maintaining pleasant
interpersonal relationships and putting the needs of the group ahead of the
individual.
More than 80% of the population of the Philippines is Roman Catholic. Fiestas
in honour of the patron saint of a town are quite common. Criticism of the Catholic
church is not taken lightly - and should be avoided.
HISTORY of Filipinos
(Filipino: Mga Pilipino) are the people who are citizens of or native to
the Philippines. The majority of Filipinos today come from various Austronesian
ethnolinguistic groups and non-native admixed immigrant groups, all typically
speaking either Filipino (Tagalog) and/or English and/or other Philippine languages.
Currently, there are more than 185 ethnolinguistic groups in the Philippines;
each with its own language, identity, culture and history
The name Filipino, as a demonym, was derived from the term Las Islas
Filipinas ("the Philippine Islands"), the name given to the archipelago in 1543
by the Spanish explorer and Dominican priest Ruy López de Villalobos, in
honor of Philip II of Spain (Spanish: Felipe II) During the Spanish colonial period,
natives of the Philippine islands were usually known by the generic terms indio
("Indian") or indigenta ("indigents''). However, during the early Spanish colonial
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period the term Filipinos or Philipinos was sometimes used by Spanish writers to
distinguish the indio natives of the Philippine archipelago from the indios of the
Spanish colonies in other parts of the world. The term Indio Filipino appears as a
term of self-identification beginning in the 18th century
DIALECTS
However, with the rise of modernity and technology, some use slang for Filipino
words that contribute to the extinction of some languages and dialects in the
Philippines. That’s why it’s important for everyone to learn and preserve the many
Filipino languages that serve as identities of various groups of people in the country.
1. Tagalog
Tagalog is the basis of the national language. Three years after the proclamation of
Tagalog as the basis of the national language (officially called “Pilipino” since 1959)
it was decided as one of the official languages of the Philippines constitution.
2. Ilocano
3. Pangasinan
4. Pampango
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Pampanga province, southern Tarlac, northeastern Bataan, Bulacan, Nueva
Ecija, and Zambales that border Pampanga, South Cotabato.
5. Bicol
The original settlers of Bicol were said to be composed of the Tagalog (who
migrated to Camarines Norte and Camarines Sur) and the Visayans (who moved to
Masbate and Sorsogon). These migrations and the isolation of certain areas led to
the formation of different dialects in the Philippines. In Camarines Norte, the Bicol
dialect is interchangeably used with Tagalog, while the one used in Masbate and
Sorsogon is mixed with northern Visayan language. And the Catanduanes dialect
had been influenced by Samar-Leyte language.
6. Cebuano
7. Hiligaynon
8. Waray-Samarnon
When we think about food in the Philippines, the first thing that comes to mind
is richness and diversity. The country’s colonial past has heavily influenced the local
food culture, and a blend of local flavours add a touch of authenticity. The hybrid and
constantly evolving culinary traditions are the ideal representation of the country’s
rich history and varied geography. From the familiar to the unusual, Filipino cuisine
has it all, so read on to know more about food in the Philippines. You heard it here-
Filipinos love to eat so you may end up uber full and in love with this cuisine!
Food courts
In most Malls there is a food court. Up to 30 individual restaurants sell different types
of food which is then eaten in a common area. This is a big step forward in eating
out. You are no longer limited to the items on a single menu. But beware of ordering
something that looks like something from home because you may have a surprise
that may not be pleasant.
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Street food
You will see many street vendors selling mais(sweet corn), barbequed
pork, chicken and banana, chicharon(pork skin or ears or chicken skin or
entrails) squid balls, fish balls, kikiam, squid, eggs in bright orange batter,
siomai, peanuts with or without shells, skin and chilli and the famous Balut
(boiled duck embryo) and Penoy (Hard boiled duck egg). There are many sticky
rice snacks many with coconut or casava some coloured with the screaming
violet color of Ube.
Popular dishes
The name of the dish tells you the origin. Traditional and real Filipino foods sit
alongside Chinese adaptations and Spanish/Mexican introductions to give foods like
adobo, dinuguan, ginataan, sisig, turon, puto, bopis, papaitan, sinigang, tinola,
kare-kare, longanisa, tocino, pochero, menudo, lechon, chop suey, pancit,
lumpia, escebeche, afritada, paksiw, beef tapa and hot dogs.
Seafood
Filipnos love seafood. The national fish is Bangus (milk fish) and is found on
sale everywhere. It has many bones, so opt for the boneless bangus if it is available.
Other common seafood are tambakol, espada, tangigue, cream dory, yellowfin
tuna, many varieties of prawns, oysters, squid, mussells, crabs, lobster, sea
cucumber, seaweed and many others.
Meat
Chicken is very popular and the native chicken has a wonderful flavor.
Local pork is of high quality and lean cuts are becoming more popular as the health
lobby against cholestoral gains popularity. Local beef is also very good. Carabao
meat is often available and tastes similar to beef but is a little more gamey.
Goat (kambing) is a popular pulutan (food to accompany beer), however, it is not
found commonly.
Vegetarian food
Vegetarian food is a rarity in the Philippines, and not easily understood (The
vegetables seciton in the menu usually means meat with vegetables, and not
vegetables alone). Additionally, Filipino cooking is usually sparse, and vegetables
tend to be boiled / cooked for just a little time.
Alcoholic Drinks
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largest producer of drinks. Pale pilsen, Light and Red Horse dominate the market
and are excellent lager type beers. Asia breweries are miniscule by comparison.
Localy produced Brandy, Rum, Whisky, Gin and Vodka are all very good and
remarkably cheap. You will pay up to 20 times as much for an imported drink and
they often are not as good as the local variety. There are traditional drinks like
Lambanog (Coconut sap wine) and Tuba (made from Coconut Milk).
Buko (young coconut milk) is sold at many places (though not as commonly
available as in Thailand and India). Other juices and shakes found at kiosks
include Gulaman, Pineapple, Melon, Buko Pandan but make sure they
advertise that they use purified water. When these are sold at roadside kiosks,
they usually contian 50% synthetic sweetwater, and 50% juice.
The Philippines is named after King Philip II of Spain (1556-1598) and it was a
Spanish colony for over 300 years. n Today the Philippines is an archipelago of
7,000 islands.
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1944-1945 1983
1946 1986
Today the Philippines is still poor but things are changing. Since 2010 the
Philippine economy has grown at about 6% a year. Today there is reason to be
optimistic for the future. Meanwhile, In 2016 the Philippines launched its first satellite.
It was called Diwata-1. In 2020 the population of the Philippines was 106 million.
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Leonor Rivera (1867-1893) Francisco Dagohoy (c. Mid-18th
century)
Galicano Apacible
Teresa Magbanua (1871-1947)
Jose Ma. Panganiban (1863-1890)
Trinidad Tecson (1848-1928)
Diego Silang (1730-1763)
Agueda Esteban
Maria Josefa Gabriela Silang
Julian Felipe (1861-1941)
Lapu-Lapu (c. 16th century)
Marina Dizon (1875-1950)
Francisco Baltazar (1788-1862)
General Francisco Makabulos (1871-
Epifanio delos Santos (1871-1928) 1922)
FESTIVES
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Location: Angono, Philippines Date: June 29, 2021
Positive
Hospitability. It’s one of the most popular traits of Filipinos. We are usually
friendly and welcoming to our guests. This Filipino attribute makes the Philippines
one of the most favorite destinations by tourists who want to enjoy the beauty of our
nature and the friendliness of our people, not to mention we can also understand and
speak English.
Adaptability and resilience. Despite all the calamities that struck our
country, like the strong earthquake and Super Typhoon Yolanda (Haiyan) that
devastated the central part of Visayas in 2013, Filipinos are persistent enough to get
back on their feet, even without the solid help from the government. Filipinos can
also adapt to any type of environment and mingle with any kind of people all over the
world.
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Faithfulness. Filipinos are one of the most faithful people in the world.
Whatever our religion is, we remain faithful, and we don’t lose hope for a better
tomorrow. Our faithfulness and hopefulness keep us kind, positive, peaceful and
determined to achieve our goals no matter how impossible they may seem.
Thriftiness. There may be Filipinos who are living beyond their means. But
on the brighter side, there are also many Filipinos who are frugal. We shop wisely to
save our money for future important uses. We are conscious of the price tag,
discounts and quality of the products we buy to get the most out of our money.
Filipino parents also do sacrifices like skipping the stuff they want to buy for
themselves just to save their money to buy things that can make their children
happy.
Politeness. Filipinos are courteous people. The children and young Filipinos
will always use the words “po” and “opo” to show respect to someone who’s older or
who’s in a higher position than them. We also do the “mano po” gesture (bringing the
back of the hand of an elder to one’s forehead) as a sign of respect to our elders.
Moreover, Filipino workers will always address their customers with “sir” or “ma’am”
to show humility and honor to serve them.
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Honesty and commitment. Perhaps “palabra de honor” is not evident
among our politicians, but it’s still evident among the common Filipinos. When we
make a promise, we try our best to fulfill that promise even if it will undermine
ourselves. For us, to fulfill a promise to others is a great self fulfillment. We are also
candors. What we see in you, we will tell you frankly.
Family-oriented. Filipinos are willing to make big sacrifices just to make sure
that their loved ones will have a good life. Our parents will do anything just to give us
a brighter future. They are even willing to work in a foreign soil just to achieve such a
goal.
Negative
Crab Mentality. Simply put, this refers to the behavior of preventing someone
from achieving something due to jealousy or envy. Instead of praising or rendering
assistance, someone with crab mentality would think “if I can’t have it, then you can’t
as well” and will purposely try to bring his/her victim down. And just like the crabs
who could have escaped from the bucket if they only stopped pulling each other
down, nothing ever gets accomplished.
Mañana Habit. It is ironic that the Spanish would accuse Filipinos of being
lazy when they themselves taught us the mañana habit in the first place. Known as
“tomorrow” in English, the habit encourages procrastination, an “ability” we Filipinos
have since turned into an art form. Even the most urgent of projects and tasks can
be relegated to some other time; we are only forced to work on them when the
deadline is near. It’s a miracle we get things done in this country.
Filipino Time. Related to the mañana habit, Filipino time refers to the
Filipinos’ own unique brand of time, which is known to be minutes or hours behind
the standard time. In other words, we tend not to observe punctuality at all. This
behavior usually drives time-observant foreigners crazy. While we Filipinos with our
easy-going ways have somewhat become used to Filipino time, it still is a bad habit
that needs to be dropped.
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foreigner making either a bonafide racist remark or a humorous jab at us Filipinos.
True to form, our reactions would range from righteous indignation to excessive
grandstanding. While it is alright to feel incensed, throwing a fit in front of the world
would inevitably do us no good at all.
Disregard for Rules. Why is it so hard for Filipinos to obey the rules? This
social phenomenon is not exclusive to hardened criminals either—a look at
everyday life in the country shows Filipinos from the entire social strata
nonchalantly breaking the rules, whether it is something as benign as jaywalking or
as dangerous as beating the red light. An interesting theory goes that the Filipinos’
penchant for law-breaking goes beyond mere lack of discipline or failure to
implement the rules. It is something that is ingrained in our very culture. Being
oppressed under the yoke of colonization for such a long time made our ancestors
defiant of the rules they believed to be discriminatory.
PRIDE Is an assertion that the people and culture should promote the
interest of the Philippines by developing and maintaining a national identity based on
largely shared characteristics such as language, race, religion or political goals. It is
also when Filipino consider the success of Philippine citizens or foreigners of
Philippine descent–such as boxer Manny Pacquiao, chess prodigy Wesley and so
on, as a national achievement since they were able to accomplish things with they’re
amazing talent like being on national television broadcasts. People’s notions of
“Pinoy Pride,” after all, often stems from a long history of Pinoy humiliation of being
told we were second class, alongside being exploited and held back to such an
extent that our inferiority seemed natural. People have looked at international
validation as a way to affirm their sense of national worth and by accepting Pinoy
pride, we reinforce the power of others to validate us, unwittingly perpetuating our
marginality. The foreign validation that stems from our pride is exploited by
unscrupulous entities, such as those who extract huge fees for children and adults
alike to participate in some international event or get some foreign certificate. And
because, in turn, the resentment for this “foreign validation” is then capitalized on by
racists who insists on a narrow definition of what constitute is Pride as we know is a
trait that almost all Filipinos have, it is sometimes viewed as corrupt or as a vice,
sometimes as a proper or a virtue. We have something called Pinoy Pride, it
promotes the Filipino national identity and shared characteristics and exhibits the
country’s race and culture only when a Filipino athlete or beauty queen takes the
international spotlight. It may seem positive on the surface to others but, it can be
unhinged and misplaced because of the superiority complex that we show towards
one another.
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Colonial Mentality. Probably one of the biggest flaws we have as a nation is
our colonial mentality, defined as a preference for all things foreign over our own, a
negative trait we acquired from our days under the Spanish and the Americans. As a
result, we Filipinos have been indoctrinated with the misconception that our culture is
inferior to that of our past colonizers. Glaring examples of colonial mentality include
patronizing foreign instead of local brands, favoring foreign values over our own, and
even desiring to look more “Western” (think whitening products). If we can’t even
have pride in our own country, then unfortunately we will always be stuck with this
self-defeating mentality.
Balikbayan Box Mentality. While there is nothing wrong with giving gifts to
one’s family and friends (we Filipinos do highly value them after all), it becomes a
different matter when said family and friends either misconstrue or abuse the
OFW’s generosity.
In local parlance, this has become known as the “Balikbayan box mentality.”
People ingrained with this mentality either become exploitative or jealous of the
success of the OFW, not knowing that he/she is working hard away from his loved
ones in a foreign country. Some also believe that the practice undoubtedly
contributes to the Filipinos’ colonial mentality.
Corruption. One of the biggest social ills our country has continued to face
since time immemorial is the issue of corruption. Let’s face it, our “culture of
corruption” is embedded deep within our system and reinforced by a complex web
of economic and social factors which include personal ambitions and a twisted
sense of loyalty to friends and kin. The Philippines is in for a long haul if our officials
and we ourselves do not get rid of this very negative habit.
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Excessive Partying. Now there’s nothing wrong with enjoying a fiesta and
party every now and then, it’s just that we Filipinos tend to overdo it. Birthdays,
anniversaries, graduations, and even somber funerals are celebrated by Filipinos
like there is no tomorrow. Sometimes we even make up the slightest of reasons just
so we could have an excuse to party. What’s more, a host would sometimes even
strain his own finances just to impress his guests
Every country has its differing values, and the Philippines is no exception.
One thing that stands out the most about Filipinos is their Hospitality between
people from other countries. It has been a long term relationship and it grew even
more because it gets praised from people who experience it. Many foreigners
throughout the years have been fond of the Filipinos because they greet you with a
warm welcome when you visit the country. If you go and look at the social media,
there have been tons of documentaries or even vlogs about the Philippines and its
people that solidifies the praise we get, and their opinions are actually true. And an
important reminder is that you need to have positivity, optimism and humor so that
you can get along with each other.
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or her own forehead to express profound respect for the elder called “mano
po.”We also have a wide array of references to older people (such as ate, kuya,
tita, tito, lolo, and lola). One of the very important words that a younger person
must not miss out on is the word ‘po’ or ‘opo’ because forgetting to address
older people properly will regard them as rude and impolite. Although there are a lot
of ways to show respect, we should always show respect to elders not just by
addressing them but by helping, taking care of them and having a respectful
conversation with them.
Myths is the body of stories and epics originating from, and part of, the
indigenous Philippine folk religions, which include various ethnic faiths
distinct from one another. It attempts to explain the nature of the world through the
lives and actions of heroes, deities (referred to as anito or diwata in some ethnic
groups), and mythological creatures.
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Each ethnic group in the Philippines has its own set of stories depicting
their mythical heroes, notably through oral traditions such as epics and verbal
poems. The oral tradition or literature (also known as folk literature) consists of
stories that have been or still are being passed down from one generation to another
through oral means such as verbal communications. Many of these stories have now
been published in scholarly works and books by various folkloristic and
anthropological scholars and researchers throughout the country. And we also have
written literature that is a part of oral tradition that has been committed to writing in
the form of manuscripts or publications. The publication of these books ranged from
the 16th century to the 21st century. There are also printed but unpublished sources
of Philippine mythologies. Specific written literature should not be used as a
generalizing asset of a particular story, as stories differ from town to town or village
to village, despite the people of a particular area belonging to the same ethnic group.
Some examples are the story of Bakunawa and the Seven Moons and the story of
the Tambanokano, which have multiple versions depending on the locality, origin
story, and cultural progression.
The Philippines as we know it today has only emerged in the 1890’s after over
three centuries of colonization of the Spaniards. Meanwhile, liberation from the last
colonizers, the Japanese, only occurred in 1946. Foreign culture, beliefs, language
and religion have made a huge dent on our own by setting a foundation to the
contemporary Filipino identity and culture. To date, the colonial mentality remains an
issue. Given the wide discrepancy between the liberation period and today’s time,
would it be safe to say that Filipinos have truly developed an identity of their own? Or
are we still living in the shadow of our colonial friends?
Politics
It is the ability to govern and control a group of people in his community, state
or nation.
It can be inferred from this view that the person's ability to influence others by
making a decision for them is one of the essential qualities of one's political self.
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Martin Deutsch & Harold B Gerard
In 1955, there were people who studied and analyzed the motives of social
influence and bet me the two types of it.
1. Normative Influence
2. Informational Influence
Kendall (1998)
functioning of a democratic.
Organizes one’s beliefs, attitudes, and affiliations and aids the processing of
politically relevant information
Exemplifies the ideals and aspirations of the people, embodies the rules and
principle of the States, and determines the status and power of the people,often
defined by Citizenship.
The political self is influenced and modified by the opinions, comments and
suggestions of other people.
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POLITICAL SELF THEORIES
"Cognitive Theory”
Example: individuals interpret the meaning of politics and then choose and decide
the actions they will make. "
People give meanings to symbols and they express these meanings through
language communication.
Example: children develop their political attitudes according to the symbols and
meanings that their parents communicate to them."
The extent and scope of political participation may be an important criteria for
assessing value or quality symbols and meanings that the people ascribe to politics.
Example: An ordinary Filipino citizen must be allowed to take part in the policy and
decision- making process regarding the administrations of the country which is in
accordance with the democratic nature of Philippine society.
Family
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The family has a hierarchical structure Through hierarchy of positions, status
and power. Example: Father acts as a leader and establishes rules to maintain order
in the family This shows that authority is necessary in the development of political
self and identity
School
The school's responsibility is to teach moral, spiritual, and political values that
will help the students to become patriotic and morally upright citizen
Example: UTS subject, GMRC, ROTC The school is similar to family, where the
teacher acts as the leader in the classroom that sets the rules and regulation to
maintain order in class.
Church
Helps the shape ideals of citizenship and democracy through the religious
teachings, values and tradition
Peers
Mass Media
Key to the source of information on politics Family, School, Church, Peers and
moral behaviors’ that influence political behavior and political self
Democracy
It fosters human development i.e. health education, personal income and any
other indicators more fully than do other forms of government
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Democratic societies provide people the maximum opportunity to take moral
responsibility for their choices and decisions’
LEADERSHIP
Studies revealed that effective leaders consistently stick to their goals, have
the charisma that implements their followers, they do also have the ability to
communicate in simple language and have enough optimism and faith in their group
to inspire them to follow.
Leadership Style
A. AUTOCRATIC LEADERSHIP
"Do as I say"
The style may still be appropriate in certain situations. For example, you can
dip into an autocratic leadership style when crucial decisions need to be made on the
spot, and you have the most knowledge about the situation. It also works when
you're dealing with inexperienced and new team members and there's no time to
wait for team members to gain familiarity with their role.
B. DEMOCRATIC LEADERSHIP
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Democratic leaders share information with employees about anything
that affects their work responsibilities and also seek employees' opinions
before approving a final decision.
C. LAISSEZ-FAIRE LEADERSHIP
This style can work if you're leading highly skilled, experienced employees
who are self-starters and motivated. To be most effective with this style, it is
necessary to monitor team performance and provide regular feedback.
LEADERS DESCRIPTION
A. TRANSACTIONAL LEADERS
Key Terms
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● TRANSFORMATIONAL LEADERSHIP: A theory of leading that enhances
the motivation, morale, and performance of followers through a variety of
mechanisms.
● TRANSACTIONAL LEADERSHIP: A theory of leading that focuses on the
role of supervision, organization, and group performance; leader promotes
compliance through rewards and punishments. Also known as managerial
leadership.
PRINCIPLE OF OST
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Republic of the Philippines
College of Engineering
TOPIC 6:
The Social Self
GROUP 6
Perhaps the familiar slap on a newborn baby’s backside (or the more likely
suction device up the baby’s nose) first jars us into self-awareness. Before that
instant, we were part of someone else’s body. With a cut of the umbilical cord and a
sudden breath of air, we became a distinct, living creature. But did we recognize it at
that moment? The scientific challenge is to develop a consistent way of discovering
how and when we develop self-awareness (also called self-recognition), the
understanding that we are a detached entity from other people and objects in our
world. The knowledge of becoming self-aware is not easy to document with the
reliability and validity that science requires.
When our infant was only four months old we thought that he tried to imitate
sounds; but we may have deceived ourselves, for we were not thoroughly convinced
that he did so until he was ten months old.
Imitation is exciting to see in infants, but does it really mean that they have
self-awareness? To more directly test this, scientists—including Darwin— wanted to
come up with a way to test whether people (and animals) seem to understand they
are independent, unique entities. Do all animals have a sense of self, or is this
observation unique to humans?
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more controlled version of Darwin’s original experiment by first anesthetizing some
chimpanzees, macaques, and rhesus monkeys. While they were unconscious,
Gallup marked each animal with a non-odorous, non irritating red dye just above the
eyebrow. The animals could not smell, feel, or see the red dye without the help of a
mirror. What would it mean if an animal looked into the mirror, saw the unmistakable
red dye, but did not touch the red dye? The animal probably perceived that the
creature in the mirror was just some other animal that happened to have a red
splotch on its forehead. But what if an animal looked into the mirror and touched the
unusual red dye on its own face—not on the mirror?
In that case, the animal was telling us, “That’s me in the mirror: I am—and I
know that I am the one with the red mark.” The mirror self-recognition test (also
called the mark test) creates an opportunity for animals to demonstrate self
awareness. In Gallup’s first study, the four chimpanzees (but not the other primates)
did indeed touch the red mark on their foreheads. Gallup had scientifically
demonstrated self-awareness among chimpanzees
● Culture creates expectations about how the self should behave (social
identity theory).
For example, if you are walking by yourself on the beach, you may not even
be thinking about your physical appearance. But when someone much more
attractive walks by, the uncomplimentary social comparison can deliver a small
shock to your previously contented self-concept.
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Upward Social Comparisons
(1) personal characteristics (serious, funny, grumpy, tall, or rich), and (2) social role
characteristics (son, mother, musician, Catholic, or accountant).
Self-Schema Theory
A third way to think about how the self-concept is formed is through self-
schemas, memory structures that summarize and organize our beliefs about self-
relevant information. A schema in general is a cognitive and memory structure for
organizing the world, so self-schemas convert the raw material from cultural social
comparisons into the building blocks of our self concept, also called “the architecture
of personality.”
Here are three strands of evidence representing that the self is social:
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Self-Perception Theory: Behaviors Tell Us Who We Are
So far, we’ve been discussing about the self as if we all have a fully formed
and single self-concept. Psychologists recommended that in reality, we all have
three simultaneous selves. We manipulate these selves all at once, and they
frequently change shape while in the air. As you learn about each one, consider how
each subsidizes your own self-concept.
Our first self is our “actual self,” which is simply who we think we are, right
now. It includes both our good and bad qualities, as well as the qualities we think
other people see in us. The actual self is who we are currently, as if someone took a
snapshot of our evolving lives. A meaningful actual self can acknowledge our
strengths and admit our weaknesses.
We also have an “ideal self,” which is the person we would like to become in
the future. It includes enhancing or adding positive qualities that we don’t think are
maximized in the actual self, and it means eliminating or at least reducing negative
qualities we have right now. Our ideal self is our dreams and goals, the person we
strive to become. Importantly, our ideal self is truly based on what we want; even if
that means secret desires we’ve never been able to admit to anyone else.
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In contrast with the ideal self, our “ought” self is what we think other people
expect of us. The ought self is based on our perception of what our social world
hopes for us, perhaps what our parents want us to do or be, what our friends believe
would be good for us, or even what our culture tells us is proper and correct. The
ought self may influence how we dress, for example, because we know what is
expected of us. Interestingly, our ought self might change based on whom our
reference is.
While self-discrepancy theory suggested that we might have more than one
self-concept, other social psychologists have suggested that our self-concept might
even include other people. Certainly, social identity theory noted that our sense of
self includes our group memberships and our relationships with other people.
Self-expansion theory
It is the idea that all of us have a basic motivation to grow, improve, and
enhance our self-concept; we all want to extend our greatest potential. While other
theories have noted that we can do that through things like identifying our flaws or
working toward our ideal self, self-expansion theory specifically recommends that
one common way we attempt to “expand” our self-concept is through close social
relationships.
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3. Why Do We Present Different Selves In Different Situations? (Sage
Publication, n.d.)
Conspicuous Consumption
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Depending on the type of job, getting an advantage during a job interview is a
short-term tactic. But still there are impression management strategies with long-
term goals. Others will try to influence the impression they sort on others by
spending money on flashy or high-status items, such as expensive homes, cars,
clothes, and jewelry. Publicly displaying the use of expensive products in an effort to
impress others is called conspicuous consumption.
Some people with advanced cases of Alzheimer’s disease cannot pass the
mirror self-recognition test. They look into the mirror and have no idea who is
looking back at them. Alzheimer's disease is not the only tragic but suitable clue
telling us how the self and the brain are connected.
● Low Self-Monitors. Some people turn the same way no matter where
they are or who is around them—they are always shy, for example, or always
sarcastic. People who seem to have little change in their personality or self-
presentation across time and situations are measured low in self-monitoring.
They pay little attention to how they “come across” to other people and act
consistently no matter where they are.
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Sometimes we really lie to ourselves. Minor self-deceptions appear in many
parts of our lives. For example, when our romantic partner asks, “Does this outfit
make me look fat?” . Most partners know that the desired responses are “No,” or,
“You look great, but your black top might look even better.” But is there anything
wrong with trusting that we are a little bit more attractive, caring, intelligent, or
insightful than we really are?
We use three types of self-deceptions that help our own positive mental
health. (1)adhere to the belief we can control our own lives more than we can
(control), (2) rely on an unrealistically optimistic view of the future (optimism), and
(3) determine meaning in critical life events, such as bereavement (meaning).
Another self-serving cognitive bias arises when we study causes for our own
successes and failures. Like stating negative traits we possess, we can disclose that
we’ve done bad things or failed at something—but we often defend our view of the
self by coming up with an excuse or justification for bad behaviors.
A third self-serving cognitive bias is the tendency for people to view feedback
about themselves in a twisted manner. Many people appreciate taking little quizzes
about themselves on websites like Facebook, for example. When you like the result,
you might think, “Hey that was a great quiz! But if you don’t like the outcome, it’s
easy for you to understand how the questions were flawed.
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5. What is Self-Esteem and How Can We Measure It? (Sage Publication, n.d.)
Defining Self-Esteem
There are two general strategies for measuring self-esteem: explicit, direct
measures and implicit, indirect measures.
Sometimes people are neither willing nor able to give researchers a precise
report. A problem called social desirability (one type of impression management)
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may inspire inaccurate answering to topics that, if answered honestly, might trigger
an uncomfortable response. For example, social desirability might reassure
dishonest boost to self-report of taboo or personal sexual behavior, family violence,
or out of favor political loyalties. When this is the case, indirect or implicit
methodologies may yield more reliable, valid responses than direct, explicit, self-
report lines to collecting data.
Collective Self-Esteem
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Republic of the Philippines
College of Engineering
TOPIC 7:
The Digital Self
GROUP 7
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OBJECTIVES
● To be able to understand the concept of the digital self and how relative the
technology is to this.
● To determine the positive and negative effects of technology on the self.
● To give awareness of how to improve and develop self- esteem and set
boundaries to online itself.
INTRODUCTION
In this narrative report, we will discuss all about the digital self (self and other
cyberspace). We will know the importance of understanding digital self and how it
helps to build your online identity. Not only that, we will determine the positive and
negative impact of social media and online interaction on the self. In addition, we
will know the extended self in the digital world and the five changes emerging from
this, and how to set the good boundaries to online self.
DIGITAL SELF?
The digital self is the persona you use when you're online. Some people
maintain one or more online identities that are distinct from their “real world” selves;
others have a single online self that's more or less the same as the one they inhabit
in the real world.
The device we have, the media that we consume, the people we follow, and
how we portray ourselves online are all part of our digital self. Is like an rpg (role-
playing games) where you get to create your avatar and use characters as an
expression of who you are, what you want others to perceive and how you want to
portray yourself. Others have a single online self-that’s more or less the same as the
one they inhabit in the real world. In simple words, digital self is in the online world
or digital space. The self you portray online can be either near to your real self or a
totally different persona. Our online self depends on how we want to present
ourselves or how we want to be perceived by others. In the readings this is
described as a mask we put on to draw the innovative world.
SOCIAL MEDIA
Most people use social media to socialize and communicate with family,
friends, or keep in touch with old classmates. The idea of a technological way of
staying in touch with people is how Facebook was created.
Social media are interactive technologies and digital channels that facilitate
the creation and sharing of information, ideas, interests, and other forms of
expression through virtual communities and networks. Most people use social
media to socialize and communicate with family, friends, or keep in touch with old
classmates.
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The idea that social media are defined simply by their ability to bring people
together has been seen as too broad, as this would suggest that fundamentally
different technologies like the telegraph and telephone are also social media. But
the 3 most popular social network websites today are Facebook, Twitter, and
Instagram. And the idea of a technological way of staying in touch with people is
how Facebook was created.During this time , people are staying in their prospective
houses because of the pandemic. They use social media to have someone to talk to
as a friend or have a quality time with their lover online (that we call our internet
love).
CYBERSPACE
The prolific use of both desktop computers and smartphones to access the
Internet means that, in a practical (yet somewhat theoretical) sense, cyberspace is
growing. Another prime example of cyberspace is the online gaming platforms
advertised as massive online player ecosystems. These large communities, playing
all together, create their own cyberspace worlds that exist only in the digital realm,
and not in the physical world, sometimes nicknamed the “meatspace.”
DIGITAL IDENTITY
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example, or a randomly-generated unique ID. Digital identities are seen as
contextual in nature since a user gives selective information when providing
authentication information.
The sum of your characteristics and interactions. 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.
It is the sum of your characteristics and interactions. And it also says that you
interact differently with each website you visit, each of those websites will have a
different picture of who you are and what you do. Sometimes the different
representations of who you are referred to as partial identities because none of
them has the full picture of who you are. With arrays of social identity providers
such as facebook twitter and google, many people have different options to choose
from which service to use in managing their identities beyond what do you want to
be as a person. And also in those different websites we can be different individuals
as we are in real life because it is free to change our identity without letting other
people know and we can do whatever we want and express the person that we
really want to be.
“Your online identity is not the same as your real-world identity, because the
characteristics you represent online differ from the characteristics you represent in
the physical world.” - Internet Society Org, 2011
Every website that you interact with will collect its own version of who you are
based on the information that you have shared. It is up to you how you will prepare
to send yourself closely as who you are and what you do in real life. To create a
representation far from your real life.
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The process of strategic ally concealing or revealing personal information in
order to influence others perception. Can change depending on who we interact
with or what personal information we need to present to be. It means that the
person may or may not reveal personal information that can be used in influencing
others perception of a certain matter.
In general, we strive to present a public image that matches up with our self-
concept, but we can also use self-presentation strategies to enhance our self-
concept.When we present ourselves in order to evoke a positive evaluative
response, we are engaging in self-enhancement. In the pursuit of self-
enhancement, a person might try to be as appealing as possible in a particular area
or with a particular person to gain feedback that will enhance one’s self-esteem. For
example, a singer might train and practice for weeks before singing in front of a
well-respected vocal coach but not invest as much effort in preparing to sing in front
of friends. Although positive feedback from friends is beneficial, positive feedback
from an experienced singer could enhance a person’s self-concept.
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When interacting with other people we automatically make inferences about
them without even being consciously aware of it. The development of the person’s
social aspects can be greatly influenced by technology due to an insufficient amount
of real life social encounters. Although online encounters are easy and more
convenient. This suggests less emotional involvement and cognitive efforts than
interacting with human partners. It shows, social interactions are so demanding and
it requires more emotional involvement. It is clear that virtual interaction is easier
because it does not require cognitive or emotional involvement. Online interactions
and social media platforms are also beneficial because it provides opportunities for
increased identity development.
Social media sites inform and empower individuals to change themselves and
their communities. Boast one's moral and feeling of self-worth. Increased self-
esteem when receiving many likes and shares. Social media sites inform and
empower individuals to change themselves and their communities. There are many
vloggers nowadays and they can give information and entertainment to online
users. As well as social media can be used as a tool to help the community in terms
of tourism by creating promotional pages, they can promote their places on different
social networking sites.Boast one's moral and feeling of self-worth. When we post
on social media, we gain many positive reactions and comments.
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media, online games, virtual worlds, and other digital activities, together with the
devices through which participation in such activities takes place, there is a greatly
expanded set of ways in which we may represent ourselves to others. So there are
major changes that are taking place due to each digital phenomenon.
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Personally you don't want to give out private information to the world and
professionally you don't want to compromise your credibility and reputation. Good
boundaries are important for healthy relationships, but when it comes to creating
clear-cut borders. With this being said, boundaries of town itself are like our
guidelines or rules that we create especially when going online to identify a
reasonable and a safer way for other people to behave towards a specific situation.
When we talk about our boundaries of the online self it is important for us to set up
our boundaries especially when going online. The purpose of setting boundaries to
our online self is or this will ensure to us our own safety and our own privacy. While
also this will instill to us a respectful and appropriate interaction especially when
going online.
● Online disembodiment - People are less likely to reveal their true selves.
This is the idea that once the user is online, the need for the body is no longer
required, and the user can participate separately from it. This ultimately
relates to a sense of detachment from the identity defined by the physical
body.
TWO SELF
1. True self - Winnicott used true self to describe a sense of self based
on spontaneous authentic experience and a feeling of being alive or
having a real self. Winnicott used true self to describe a sense of self
based on spontaneous authentic experience and a feeling of being
alive or having a real self.The true self refers to a sense of self based
on authentic experience, and the feeling of being truly present and
alive. Is a defensive facade, which in extreme cases could leave its
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holders lacking spontaneity and feeling dead and empty, behind a
mere appearance of being real.
2. False self- It is a defensive facade, which in extreme cases could
leave its holders lacking spontaneity and feeling dead and empty,
behind a mere appearance of being real.Whereas a false self is a
feeling of emptiness that comes from developing false relationships
with other people and having to keep up a sense of happiness and
contentment without reaching that sense of authenticity in reality.
● Online disinhibition- It refers to the lowering of social restriction and
inhibition in an online environment. Is the lack of restraint one feels when
communicating online in comparison to communicating in-person. This is
usually composed of factors including anonymity, invisibility, asynchronous
communication, empathy deficit, in addition to individual factors like
personality and cultural background.
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well- being because of the positive feedback in their social networking site.
However, online interactions cannot reveal our true feelings and can decrease
people’s happiness.
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Republic of the Philippines
College of Engineering
TOPIC 8:
Managing & Caring for the
Self and Setting Goals for
Success
GROUP 8
BERNADETTE T. RAFANAN
LEARNING OBJECTIVES
● Understand the theoretical underpinnings for how to manage and care for
different aspects of the self.
● Acquire and hone new skills and learnings for better managing of one’s self
and behaviors.
● Apply these new skills to one’s self and functioning for a better quality of life.
To become a better student, several things are needed to be done, aside from
just listening from the discussions and following the directions taught by teachers, a
student should be able to have I better understanding of what they are doing, have
the ability to recognize and sort the different information that they are encountering,
and to be able to have a certain level of understanding on the concepts that they are
studying in which could result for better application and appreciation of such
learnings.
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3. Be Critical and Make Learning Personal
● Know what you are learning, why you are learning and how they are
important to you and your plans in life.
● You will be able to appreciate their value more and be able to apply
and relate them to your situation.
4. Ask Help
● The school may focus on the interaction between the teachers and
students but the institution comprises more than what or who are inside
the classroom.
● The people in the school and even people outside the school such as
your parents, friends, etc. can help you to break limitations.
5. Do Other Things
● Join extra-curricular activities, clubs, or school groups to widen your
experiences.
● An active body and mind that may or may not necessarily be related to
school work can also help a student to balance their lifestyle and
maintain a healthy body and mind.
METACOGNITION
It is a deeper level of thinking that includes your ability to think about your
thinking. It involves thinking about one’s own thinking process to maximize learning
such as study skills, memory capabilities, and the ability to monitor learning. It refers
to what you know about your own thoughts or being aware of what you already know
and what you still do not know.
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This defines how individuals understand their own capabilities which
include their learning styles, strengths, and weaknesses.
Something you always do to get ready for a test, like go to the library or
organize note cards.
It refers to ways to direct thoughts and learning. This is the mental process
that you use in planning and identifying strategies to reach your goals. You might not
notice, but you have certainly used by this time you created a study plan for a test,
you rehearsed for your speech class or a presentation, you read in a quiet place, you
use a checklist to make sure that you are right on track in accomplishing a task, or
you monitor your understanding when reading a complicated text. In other words,
this is how we use our metacognitive knowledge to learn better.
According to Gardner:
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● Each person has a different intellectual composition.
● These intelligences are located in different areas of the brain and can either
work independently or together.
● Education can be improved by addressing the individual’s multiple
intelligences.
● All human beings possess all nine intelligences in varying amounts which
include the following:
1. Verbal-Linguistic Intelligence: well-developed verbal skills and
sensitivity to the sounds, meanings and rhythms of words; skills include
listening, speaking, writing, teaching.
2. Mathematical-Logical Intelligence: ability to think conceptually and
abstractly, and capacity to discern logical or numerical patterns; skills
include problem-solving (logical and math) and performing
experiments.
3. Musical Intelligence: ability to produce and appreciate rhythm, pitch
and timber; skills include singing, playing musical instruments,
composing music.
4. Visual-Spatial Intelligence: capacity to think in images and pictures,
to visualize accurately and abstractly; skills include puzzle building,
painting, constructing, fixing, and designing objects.
5. Bodily-Kinesthetic Intelligence: ability to control one's body
movements and to handle objects skillfully; skills include dancing,
sports, and performing hands-on experiments.
6. Interpersonal Intelligence: capacity to detect and respond
appropriately to the moods, motivations and desires of others; skills
include seeing from other perspectives, empathy, counseling, and
cooperating.
7. Intrapersonal Intelligence: capacity to be self-aware and in tune with
inner feelings, values, beliefs and thinking processes; skills include
recognizing one’s strengths and weaknesses, reflective, awareness of
inner feelings.
8. Naturalist Intelligence: ability to recognize and categorize plants,
animals and other objects in nature; skills include recognizing one’s
connection to nature, applying science theory to life.
9. Existential Intelligence: sensitivity and capacity to tackle deep
questions about human existence, such as the meaning of life, why do
we die, and how did we get here; skills include reflective and deep
thinking, designing abstract theories.
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Each of us is unique. For sure, you have heard the saying, “no two people
are exactly alike” - even identical twins differ from each other (Sujit, et. Al, 2011).
This is because we see things differently, we have our own opinions, our own
personalities, even our own fingerprints. And akin to a unique fingerprint, we all
have a unique learning style. In our mission to find out what works best for you in
the classroom to make you better learners, identifying your individual intelligence
is not enough. It is equally important to discuss the different learning styles that
you all have to give you an opportunity to discover your learning strengths and
understand how you learn best.
The VARK Learning Styles are summarized below (lifted from Fleming &
Baume, 2006):
● Visual Learners prefer the use of images, maps and graphic organizers to
access and understand new information.
● Auditory Learners best understand new content through listening and
speaking in situations such as lectures and group discussions.
● Aural learners use repetition as a study technique and benefit from the use
of mnemonic devices. Students with a strong Reading and Writing Preference
learn best through words. These students may present themselves as copious
note-takers or avid readers, and are able to translate abstract concepts into
words and essays.
● Kinesthetic Learners, on the other hand, best understand information
through tactile representations of information. These students are hands-on
learners and learn best through figuring things out by hand (such as
understanding how the clock works by putting one together).
● Logical (Mathematical) Learners are those who prefer logic, reasoning, and
“systems” to understand concepts. They, too, can easily recognize patterns
and connect the seemingly meaningless concepts without any difficulty.
● Social (Interpersonal) Learners are people-person who learn best in groups
or with other people.
● Solitary (Intrapersonal) Learners are those who prefer to work alone
through self-study, focusing on one’s private and independent introspection
without disruption from others.
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Self-regulation is the process in which students activate, take control of and
evaluate their own learning (Hagger, 2010). What happens when you get a failing
score in an assessment? Do you just shrug your shoulders and tell yourself, “I’ll do
my best next time” or do you ask yourself, “Where did I go wrong?” When you
monitor and evaluate your own learning, and alter the way you study based on your
past performances on your school assessments, you are engaging in self-regulation.
There are three phases of the self-regulation cycle (Zimmerman, 1989 and
Williams et. Al, 2004):
1) Forethought,
2) Performance (volitional) control, and
3) Self-reflection.
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refers to the processes that set up the learner for action toward their goal. This
phase helps the learner to establish a positive outlook, set realistic expectations and
address questions such as: 'When will the work begin? What conditions will help or
hinder learning activities toward the goal?' and 'How often will tasks be completed
toward the goal?' Short-term and long-term goal-planning occur in this stage. The
next stage is the performance- (or volitional-) control phase. This phase involves
processes that occur during learning that affect action and attention. Specific
strategies are established during this stage in order to help a learner be successful.
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these strategies will help you increase academic achievement by
improving learning.
Metacognitive strategies include the use of KWL Approach which stands for
Know, Want to Know, Learned. When working through a reading assignment, one
will be working on answering the questions using the KWL Chart:
● Know
● Want
● Learn
● What do I want to say about what I have learned? (To express ideas/views.)
Is my message coming across? (Are you achieving your purpose? Is your
writing clear and concise?)
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GOALS
Goals help you set priorities and remain motivated and committed to your college
success. Setting a long-term goal usually leads to setting medium- and short-term
goals. These are practical goals related to being a student that can help you make
better decisions when considering your choices of how to spend your time. Setting
priorities with shorter term goals can help you see what you need to do next.
Working through goals can help you feel more in control and can reduce stress.
IMPORTANCE OF GOALS
● Canadian-American psychologist
● Social cognitive theory, therapy, and personality
psychology
● originator of Social Learning Theory
● theoretical construct of self-efficacy
● Bobo doll experiment
SELF-EFFICACY
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Self-efficacy also relates to motivation (or the drive to perform) since it
revolves around the beliefs that peoples' feelings and actions are based more on
what they believe to be true. In other words, a person who has self-efficacy believes
that his feelings and actions actually have power over the outcome of a given
situation. Just think of the mantra: 'If I work hard, I will be successful.' For a person
who does not have self-efficacy at work, he or she believes that no matter how hard
he/she works, the situation will still be the same — he/she will be in that low-paying
job forever. On the other hand, someone with self-efficacy believes that if he or she
works hard at his/her job, he or she will be promoted to a higher position, with a
much higher salary.
PERSON A PERSON B
Person A and B are in the same math class and are getting ready for a math
test. While Person A has high self-efficacy for math, Person B has the opposite.
Because Person A has high self-efficacy, it is more likely that this person believes
that he/she can control whether he/she gets a high score in the test or not. On the
other hand, Person B’s low self-efficacy in the subject means that he/she might
believe that no matter how much studying he/she does, he/she will still fail in the
upcoming test.
If Person A believes that she can control the outcome of the test by studying
harder, then he/she has an internal locus of control. If Person B thinks the test is
difficult and that no matter how much effort he/she puts in would still result to a failing
grade, then he/she has an external locus of control. Studies have shown that people
with high self-efficacy also tend to have an internal locus of control. When they are
faced with failure, they tend to have an external locus of control for failure in that
arena.
But where does self-efficacy come from? According to Bandura (200), people
tend to rely on four factors when forming self-efficacy judgments about different
situations:
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1. Performance and accomplishments or mastery experiences
Seeing (and knowing) that the task is doable reinforces the belief that
you can also accomplish it. Most people are hesitant to undertake activities
they believe are impossible so when we see others successfully completing a
task, we try to mirror their behavior and we become motivated to experience
success as well.
3. Verbal Persuasion
People who experience anxiety and stress end-up having low self-
efficacy or sometimes, it is the other way around, people experience anxiety
and stress as a result of their low self-efficacy. Just as positive emotions can
increase feelings of self-efficacy, negative emotions (such as anxiety or fear)
can decrease these feelings.
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High Self-Efficacy
Have the staying power to endure the obstacles and setbacks that
characterize difficult undertakings.
Low Self-Efficacy
Mindset
So, take a minute. Think about your intelligence, your talents, or your
personality. Do you think these qualities are simply fixed traits, carved in stone and
that’s that? Or do you think they are things that you can cultivate throughout your
life? It also helps to understand attitude and beliefs, and these are related to mindset
(Dweck, 2006).
Attitude
Beliefs
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So, for example you’re struggling with something like a problem. But then,
you’re not easy to give up because you have a mindset of being positive. This is
because you believe that there's always a reason why it is happening or that there is
always a bigger blessing coming your way. So, your attitude towards any problem is
that you will just keep on going no matter what. This is how these three concepts are
connected.
Two brothers walk out to their backyard the day after a big storm.
They stare in shock at their fort, which has been broken apart by
heavy winds. It's now just a pile of boards. One brother begins to
into a pile. He tells his brother, ''This is great! Now we can build a
Do you see the difference between the reactions of the boys about their
situation? One brother sees the situation as a failure and the other sees it as an
opportunity. Their opposing reactions represent the difference between a fixed
mindset and a growth mindset.
In her book, Mindset: The New Psychology of Success (2007), Dweck believed
that we develop these mindsets at a very early age and the development of either of
the two greatly influences our behavior, our relationships, and even our very
happiness in this lifetime.
Fixed Mindset
In the social science discipline of psychology (Yolles & Fink, 2014) a fixed mindset
refers to the belief that change cannot and does not occur in the brain. Hence, the
level of a person's intelligence cannot change. In other words, a person either has a
high or low level of intelligence.
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Growth Mindset
Also called the Incremental mindset, where people believe that training and
an effort to learn can change one’s qualities and traits. The concept of growth
mindset denotes that intelligence can, in fact, change — not only by learning new
things, but also by the many experiences that a person has gone through. A growth
mindset thrives on challenges and sees failure as an opportunity to see the situation
in a new perspective (Dweck, 2007; Yolles & Fink, 2014).
In a fixed mindset, people don’t believe they can develop and improve their
intelligence and talents. They also believe that talent alone leads to success, and
effort is not required. Students with a fixed mindset are scared to try. They do not
seek help because they believe that everything measures their intelligence. A fixed
mindset is the ultimate demotivator.
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If you face challenges with a fixed mindset then you will:
Goal WANT TO LOOK SMART at all Putting quick answers down with
costs no justification
But, if you face challenges with a Growth mindset then you will:
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So what can you do about it?
● You must figure out which mindset you are truly in. Not the one you want to
be in, but the one you are in.
● Then all you must do is react like a growth mindset people react to challenges
and learning. That’s it!
● Difficult things are a chance to learn and grow! Not things to run away from!
● You can learn anything with enough effort and hard work! That’s all you need!
● If you haven’t learned it yet…then you need some more effort and your brain
will grow!
This is too hard This may take some time and effort
I can’t make this any better I can always improve – I’ll keep trying
I’ll never be as good as her I’ll figure out what she does and try it
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Goal Setting Theory by Locke
Have you ever felt so accomplished after a really challenging task? Why does
it feel so good to accomplish such a goal?
Most people would probably agree that goal setting is one of the main
ingredients for a person to succeed. Locke's Goal-Setting Theory uses clear and
challenging goals to increase motivation and improve one’s performance. When
challenging goals are set and proper tools are provided to accomplish those goals,
coupled by positive feedback, the individual feels satisfied. This feeling of
satisfaction makes the person want to strive to accomplish an even more challenging
goal. It is important to note, however, that challenging goals can be accomplished
when clear goals are set and timely feedback is provided.
States that there is a relationship between how difficult and specific a goal
was and the people’s performance task. He found that specific and difficult goals led
to better task performance than vague or easy goals.
Motivating words such as “Try Hard” or “Do your best” are less effective than
phrases such as “Try to get more than 80% correct” or “Try beating your best score”.
Having a goal that is too easy is not more motivating force than hard and specific
goals.
Locke & Latham published a book in 1990 entitled, "A Theory of Goal Setting
& Task Performance, which emphasized the need to set specific and difficult goals,
while drawing five other characteristics for successful goal setting.
Locke and Latham's Five Principles that can improve our chances of success
include:
A. Clarity
● Clear, measurable and unambiguous (specific) goals.
● You have an idea of what you are trying to achieve when your goals are clear.
You can also measure results accurately, and you know which behaviors to
reward. This is why SMART is such a useful mnemonic. However, when a
goal is vague – or when you express it as a general instruction like "take
initiative" – it is not easy to measure, and it is not motivating. You may not
even know that you have achieved it!
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B. Challenge
● Set a level of challenge to beat yourself with.
● People are often motivated by challenging goals, however it is important not
to set a goal that is so challenging that it cannot be achieved.
C. Commitment
● The harder the goal, the more commitment is required.
● To be effective, your team must understand and agree to the goals – team
members are more likely to "buy into" a goal if they have been involved in
setting it. This does not mean that you have to negotiate every goal with your
team members and secure their approval. They are likely to commit to it as
long as they believe that the goal is achievable, it is consistent with the
company's ambitions, and the person assigning it is credible.
D. Feedback
● Listen to feedback from people to provide opportunities to clarify expectations,
adjust goal difficulty and gain recognition.
● In addition to selecting the right goals, you should also listen to feedback, so
that you can gauge how well you and your team are progressing. Feedback
gives you the opportunity to clarify people's expectations and adjust the
difficulty of their goals. Keep in mind that feedback does not have to come
from other people. You can check how well you are doing by simply
measuring your own progress.
E. Task Complexity
● The more complicated and demanding the role would give a high level of
motivation to a person.
● Take special care to ensure that work does not become too overwhelming
when goals or assignments are highly complex. People who work in
complicated and demanding roles can often push themselves too hard, if they
do not take account of the complexity of the task.
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Republic of the Philippines
College of Engineering
TOPIC 9:
To Be A Healthy Well-
Being
GROUP 9
LEARNING OBJECTIVES:
• Health is defined as the state of complete physical, mental and social well-
being and not merely the absence of disease or infirmity.
• Wellness is the act of practicing healthy habits on a daily basis to attain better
physical and mental health outcomes, so that instead of just surviving, you're
thriving.
Health refers to a state where the physical body is free from disease, while wellness
refers to an overall balance of a person's physical, social, spiritual, emotional,
intellectual, environmental and occupational well-being. Wellness is achieved when
someone strives for balance in their life by constantly making choices to further their
health and fulfillment. Wellness has a direct influence on overall health.
Is the branch of public health concerned with all aspects of the natural and
built environment affecting human health. Environmental health focuses on the
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natural and built environments for the benefit of human health. The major
subdisciplines of environmental health are: environmental science; environmental
and occupational medicine, toxicology and environmental epidemiology. The major
subdisciplines of environmental health are: environmental science; environmental
and occupational medicine, toxicology and environmental epidemiology.
Environmental wellness refers to leading a lifestyle that values the relationship
between ourselves, our community and the environment.
We don’t always see it, but our environment is shaping our health every
moment of every day. Where we live, what we eat, and how we interact with the
world around us can tip the scales (sometimes literally) between healthy or not.
That’s where environmental health professionals, policies, and programs all come
into play. While we tend to think about health in terms of personal choices—like
whether we exercise or get vaccinated—a lot of external things can influence how
healthy we are, including whether we get sick or injured. Environmental stressors
and advantages help shape the kinds of choices you make, or in some cases, make
the choices for you.
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• Spiritual well – being
Spirit is what cannot be defined as part of the body or as part of the mind.
Body, mind, and spirit all have an effect on one and other. By improving your spiritual
life, you can contribute to the healing process. Spirituality may not be able to cure
you, but it can help to cope with the pain and difficulties that accompany illness.
The following checklist has been designed to help determine whether your spiritual
health is in need of attention.
3.Beliefs that once seemed impeccable seem to have let you down.
6.You relive past events trying to determine when things went wrong
● Physical activity: Most healthy children and adults should be active on a daily
basis. This should be a mix of both leisurely physical activity and structured
exercise.
● Nutrition and diet: A well-balanced diet should contain carbohydrates,
proteins, fats, vitamins, and minerals.
● Alcohol and drugs: Substances that alter mood or other bodily processes
should be limited or avoided.
● Medical self-care: Basic items, such as bandages, lozenges, and over-the-
counter pain-relieving medications, should be easily accessible from home.
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● Rest and sleep: While regular activity is essential for physical health, allowing
the body to rest is just as important.
● When you don’t sleep well or get enough hours of sleep, your ability to
function at work deteriorates, thus influencing your occupational well-being.
● How I feel about my physical body greatly impacts my self-esteem and self-
confidence, which can lead to low mental health.
● our personal level of financial well-being impacts how much access you have
to fitness equipment and to the quality of food you can buy.
Here are some physically healthy habits that we all need in our lives:
Emotional health is one aspect of mental health. It is your ability to cope with
both positive and negative emotions, which includes your awareness of them.
Emotionally healthy people have good coping mechanisms for negative emotions,
and they also know when to reach out to a professional for help. Emotional wellness
is tied to physical health.
Emotional health is one aspect of mental health. It is your ability to cope with
both positive and negative emotions, which includes your awareness of them.
Emotionally healthy people have good coping mechanisms for negative emotions,
and they also know when to reach out to a professional for help. Emotional wellness
is tied to physical health.
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Developing Relationship
● Trust - those involved have faith in each other and will do what is best for the
relationship.
● Compassion - the physical and emotional well-being of others in the
relationship is considered important.
● Respect - sacrifices made for the relationship such as time, effort and money
are acknowledged and valued.
● Acceptance - changing individual characteristics and personality traits is not
an expectation.
● Reciprocity - the give and take within the relationship is relatively equal.
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Self-care helps prevent burnout, reduces the negative psychological &
physical effects of stress, & helps you to refocus on what is true and important. Self-
care basically means taking care of ourselves and it can help us improve our lives
and the way we live. We should know that we are the only ones who are responsible
for ourselves. You have to think about the things that might benefit your mind, body
and your spirit.
❖ Tip number 1:
● ALWAYS THINK POSITIVE
It can have a big impact on your physical and mental health because it is an
attitude that can be a great help for everyone. Having a positive attitude towards
dealing with the things around us doesn’t mean that we are ignoring our reality, it
simply means that we are expecting that in any given situation all things will go well.
You think good thoughts about yourself and about other people, and envision a
better future. The best way to lessen or remove the negative feeling or mindset that
we have is to focus on the good stuff, especially for those things that we currently
have, we have to be thankful for. It is undoubtedly hard to stay positive especially in
today’s current situation that we still have this pandemic thing but we should always
remain positive, not with covid of course but to remain the positive thoughts because
better days are yet to come.
❖ TIP NUMBER 2:
● MAINTAINING YOUR PHYSICAL HEALTH
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❖ TIP NUMBER 3:
● MAKING A GRATITUDE JOURNAL
Writing is another way to express how you feel inside, if you do not want to
share it with others, it is also okay to just write down your feelings; you can write all
your struggles, your fears and rants in life without judgment and punishments. It is
proven that it can help you gain control of your emotions and improve your mental
health. Making a gratitude journal which includes all the things that you are thankful
for, helps you to improve your well – being because it increases your gratitude. But if
journaling is not your thing, it is okay, you are free to do whatever strategies that
eases your mind and thinking.
❖ TIP NUMBER 4:
● CONNECTING WITH OTHERS
❖ TIP NUMBER 5
● DEVELOPING STRONG COPING SKILLS
Do something you love, as long as you are not harming other people, do
something you love and make yourself happy. Developing strong coping skills
means that you are capable of finding the things that really help you to be free from
stress and other negative thoughts or feelings in your life. It is only yourself that will
help you to know the strongest coping skills that will be helpful for yourself.
❖ TIP NUMBER 6
● ASKING FOR HELP
It is okay to seek help from others especially if you ask for help from a
professional, it may be a therapist or a psychiatrist and also you can seek help from
your trustworthy friend/s because you know that you can trust them and they are
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also willing to listen and give you some advice if you need and ask for it. Lastly, it is
okay to find some help from a complete stranger that you meet online incidentally,
yes! Been there, done that because you know that they cannot judge you and also in
the point of view of that stranger, they can feel at ease knowing that they helped
someone, but of course you need to ask first if they wanted to listen to your story. It
is okay to tell someone what you are worried about and not just keep it to yourself
because no human is an island, and if we keep our problems to ourselves, it can
affect our mental health negatively. Bottling our emotions can cause a sudden
outburst that we may not want to do but we did because of all the pent-up emotions.
Remind yourself that it is okay to show your vulnerable side sometimes because we
are Humans, we are free to feel what we want to feel, our feelings are valid.
❖ TIP NUMBER 7
● TAKING DEEP BREATHS
❖ TIP NUMBER 8
● CONNECTING WITH NATURE
Nature is the greatest place to heal and recharge. A simple walk with nature
can boost your mental well-being; it may improve your mood, human health, self-
esteem and general emotional well-being. Nature can also generate positive
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emotions such as calmness, creativity, joy and can improve our concentration.
Being in nature, or even viewing scenes of nature, reduces anger, fear, and
stress. A pleasing environment reverses the effect of an unpleasant environment.
You can also grow some flowers or plants and vegetables but if planting is not
your thing, you can just sit back, feel the wind and enjoy the relaxing view of
nature.
Good nutrition and lifestyle is essential for keeping a person healthy across
the lifespan. A healthy diet helps children grow and develop properly and reduces
their risk of chronic diseases, including obesity.
The Nutrition and Lifestyle unit conducts research and advocates for a
healthier food environment in order to reduce the number of deaths and diseases
caused by diets heavy in salt, saturated fat, sugar, or excess energy.
SEDENTARY LIFESTYLE
Sedentary lifestyle is a medical term used to denote a type of lifestyle with no
or irregular physical activity.
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✗ High blood pressure
✗ Lipid disorders
✗ Skin problems such as hair loss
✗ Mortality in adults
✗ Obesity
✗ Osteoporosis
✗ Scoliosis
✗ Weight gain
✗ Colon cancer
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Republic of the Philippines
College of Engineering
TOPIC 10:
Stress and Stress
Management
GROUP 10
Temio, Eden F.
Siatriz,Mark Deniel M.
Ventura, Bernie S.
Learning Objectives:
I. STRESS
➔ Stress has a different meaning for different people under different conditions.
The first and most generic definition of stress was that proposed by Hans
Selye: "Stress is the nonspecific response of the body to any demand." Other
definitions have evolved to cater for different situations-for example, cognitive
➔ Homeostasis could not by itself ensure stability of body systems under stress.
He coined the term heterostasis (Greek heteros) as the process by which a
new steady state was achieved by treatment with agents that stimulate the
physiological adaptive mechanisms. And its type for yhe
➔ “Stress” has been dubbed the “Health Epidemic of the 21st Century” by the
World Health Organization and is estimated to cost American businesses up
to $300 billion a year. The effect of stress on our emotional and physical
health can be devastating. In a recent USA study, over 50% of individuals felt
that stress negatively impacted work productivity. Between 1983 and 2009,
Stress levels increased by 10–30% among all demographic groups in the
USA.
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Stress in humans’ results from interactions between persons and their
environment that are perceived as straining or exceeding their adaptive capacities
and threatening their wellbeing. The element of perception indicates that human
stress responses reflect differences in personality, as well as differences in physical
strength or general health. Risk factors for stress related illnesses are a mix of
personal, interpersonal, and social variables.
Sometimes, this stress response can Too much stress can cause negative
be useful: it can help us push through effects. It can leave us in a permanent
fear or pain so we can run a marathon stage of fight or flight, leaving us
or deliver a speech, for example, our overwhelmed or unable to cope long
stress hormones will usually go back to term, this can affect our physical and
normal quickly once the stressful event mental health.
is over and there won’t be any lasting
effects.
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and other kinds of emergencies. They may also involve some kind of physical
danger. Episodic or time-limited stress can be short or long-term. This depends
on how you deal with it emotionally.
Examples of chronic stressors include: Disease and disorders, like chronic pain.
Abuse of any kind, including mental and emotional. The loss of a job, loved one
as a result of death, or a spouse due to divorce.
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III. What Causes Stress?
Stress is the physical and mental response of the body to demands made
upon it. It is the result of our reaction to outside events, not necessarily the events
themselves.
Not all stress is bad. We each function best and feel best at our own optimal
level of physiological arousal. We need some stress to get everyday things done.
Too little can lead to boredom and “rust out” – but too much can lead to “burn out”.
Different things cause stress in different people. Some of the things students
commonly cite as causes of stress include:
● Examinations
● Deadlines
● Returning to study
● Pressure of combining paid work and study
● Difficulty in organizing work
● Poor time management
● Leaving assignments to the last minute
● Out of control debts
● Poor housing
● Overcrowding
● Noise
● Adjusting to life in a new environment or even country
● Difficulties with personal relationships (e.g. splitting up)
● Balancing the demands of a family with studying
● Parents or problems at home
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get away from something that could hurt us or we needed the energy to obtain food.
This is called the fight or flight response.
It is a positive thing for our body to get ready for acute stress. It prepares our
body to perform at a higher level. However, long-term chronic stress or episodic
acute stress can cause a variety of problems.
Physically
The heart pumps faster, making the heart pound and blood pressure rise.
Some people experience palpitations. Muscle tensions increases, leading to
headaches, dizziness, jaw ache and even insomnia. The mouth goes dry. Digestion
slows causing “butterflies” in the stomach. Breathing is faster and less efficient which
can lead to over-breathing (hyperventilation) and breathlessness. Changes in the
flow of blood to the skin can cause sweating, blushing or clammy hands and feet.
Emotionally
Mentally
A certain amount of stress can be mentally stimulating but too much can
affect our thinking ability. Thoughts may become jumbled and confused. Thinking
becomes focused on worrying. We may become preoccupied with problems. It
becomes much harder to make decisions or find solutions to problems. Thinking
negatively and fearing the worst increases worry and stress.
It is a positive thing for our body to get ready for acute stress. It prepares our
body to perform at a higher level. However, long-term chronic stress or episodic
acute stress can cause a variety of problems.
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Physical Emotional Behaviours
Diagnosis
The most direct way to diagnose stress and its effects on a person is through
a comprehensive, stress-oriented, face-to-face interview
Medicines
Doctors will not usually prescribe medications for coping with stress, unless
they are treating an underlying illness, such as depression or an anxiety disorder.
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Developing coping strategies before stress becomes chronic or severe can
help an individual manage new situations and maintain their physical and mental
health.
V. Effects of Stress
The stress response is the body’s way of protecting you. When working
properly, it helps you stay focused, energetic, and alert. In emergency situations,
stress can save your life—giving you extra strength to defend yourself, for example,
or spurring you to slam on the brakes to avoid a car accident.
Stress can also help you rise to meet challenges. It’s what keeps you on your
toes during a presentation at work, sharpens your concentration when you’re
attempting the game-winning free throw, or drives you to study for an exam when
you’d rather be watching TV. But beyond a certain point, stress stops being helpful
and starts causing major damage to your health, mood, productivity, relationships,
and your quality of life.
Stress affects your physical body, mental health, and behavior in different
kinds of causes.
Headache
This involves the release of certain chemicals that can cause physical
changes – such as in the blood vessels. Serious causes of headaches are rare. Most
people with headaches can feel much better by making lifestyle changes, learning
ways to relax, and sometimes by taking medicines.
Muscle Tension
Muscle tension is when your muscles stay partially contracted for a period of
time, at first causing them to feel stiff and achy, and eventually leading to chronic
pain. Muscle tension can be caused by stress, physical activity, or repetitive motion
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in daily life. If you’ve ever felt any of these common symptoms, you most likely have
dealt with some kind of muscle tension in your body.
Sleep Problems
Stress often impacts on sleep quality and duration. Stress and a lack of sleep
can both have a severe impact on physical and mental health. One effect of stress is
that it can cause sleep deprivation. Frequently being in a heightened state of
alertness can delay the onset of sleep and cause rapid, anxious thoughts to occur at
night. Insufficient sleep can then cause further stress.
Fatigue
Fatigue is more than just tiredness. Fatigue can make it hard to get out of bed
in the morning and prevent a person from fulfilling their daily tasks. Fatigue is a
feeling of constant tiredness or weakness and can be physical, mental or a
combination of both. It can affect anyone, and most adults will experience fatigue at
some point in their life, as per adult experience more stress.
Anxiety
When you're anxious, your body is under a lot of stress. Stress shrinks the
hippocampus, (hippocampus is the one responsible for learning and memorizing) the
part of the brain that processes long-term and contextual memory.
Depression
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Depression is a mood disorder that involves a persistent feeling of sadness
and loss of interest. It is different from the mood fluctuations that people regularly
experience as a part of life.
Panic Attacks
Severe stress, such as the death of a loved one, divorce, or job loss can also
trigger panic attacks. Panic attacks can also be caused by medical conditions and
other physical cause.
Overreacting
On your side of the fence, you do have some choices on how to respond to
his (over)reactions: “I'm sorry I come across that way”; “I don't mean to be insensitive
or abrasive.” If you're close enough, even talk about it: “I don't mean to upset you. I
suspect we just have very different communication styles.
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The use of drugs or Sedative and tranquilizing drugs increase levels of
gamma-aminobutyric acid (GABA) in the brain. GABA slows down the stress
response and depresses the fight-or-flight reaction, reducing stress and anxiety, and
making these substances a potential target of abuse. It is like a way of coping from
too much stress and problems from work or studies.
Gambling
Gambling activates the brain's reward system in a similar way that a drug
does. Gambling can become an addiction, just like drugs or alcohol, if you use it
compulsively or feel out of control. Gambling is also a way to cope from reality of
stress.
Social Withdrawal
Social withdrawal and social isolation can make it difficult to do the things you
normally would enjoy or to get through the day. Some effects of this isolation can
include loneliness, relationship problems, alcohol or drug problems, and trouble
sleeping, and severe stress.
Stress often affects our social lives. When undergoing high-level or persistent
stress, individuals frequently retract from social interactions and become irritable and
hostile. Withdrawal involves bottling up your emotions. It involves cutting out the
people who could help us, because we're so used to rejection that we've learned to
anticipate it.
If you’re living with high levels of stress, you’re putting your entire well-being
at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical
health. It narrows your ability to think clearly, function effectively, and enjoy life. It
may seem like there’s nothing you can do about stress. The bills won’t stop coming,
there will never be more hours in the day, and your work and family responsibilities
will always be demanding. But you have a lot more control than you might think.
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Effective stress management helps you break the hold stress has on your life,
so you can be happier, healthier, and more productive. The ultimate goal is a
balanced life, with time for work, relationships, relaxation, and fun—and the
resilience to hold up under pressure and meet challenges head on. But stress
management is not one-size-fits-all. That’s why it’s important to experiment and find
out what works best for you.
Stress management starts with identifying the sources of stress in your life.
This isn’t as straightforward as it sounds. While it’s easy to identify major stressors
such as changing jobs, moving, or going through a divorce, pinpointing the sources
of chronic stress can be more complicated. It’s all too easy to overlook how your own
thoughts, feelings, and behaviours contribute to your everyday stress levels.
Sure, you may know that you’re constantly worried about work deadlines, but
maybe it’s your procrastination, rather than the actual job demands, that is causing
the stress.
To identify your true sources of stress, look closely at your habits, attitude,
and excuses:
❖ Do you explain away stress as temporary (“I just have a million things going
on right now”) even though you can’t remember the last time you took a
breather?
❖ Do you define stress as an integral part of your work or home life (“Things are
always crazy around here”) or as a part of your personality (“I have a lot of
nervous energy, that’s all”)?
❖ Do you blame your stress on other people or outside events, or view it as
entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining
it, your stress level will remain outside your control.
A stress journal can help you identify the regular stressors in your life and the
way you deal with them. Each time you feel stressed, keep track of it in your journal
or use a stress tracker on your phone. Keeping a daily log will enable you to see
patterns and common themes. Write down:
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● What you did to make yourself feel better.
It’s not healthy to avoid a stressful situation that needs to be addressed, but you
may be surprised by the number of stressors in your life that you can eliminate.
❖ Learn how to say “no.” Know your limits and stick to them. Whether in your
personal or professional life, taking on more than you can handle is a sure-
fire recipe for stress. Distinguish between the “shoulds” and the “musts” and,
when possible, say “no” to taking on too much.
❖ Avoid people who stress you out. If someone consistently causes stress in
your life, limit the amount of time you spend with that person, or end the
relationship.
❖ Take control of your environment. If the evening news makes you anxious,
turn off the TV. If traffic makes you tense, take a longer but less-traveled
route. If going to the market is an unpleasant chore, do your grocery shopping
online.
❖ Pare down your to-do list. Analyze your schedule, responsibilities, and daily
tasks. If you’ve got too much on your plate, drop tasks that aren’t truly
necessary to the bottom of the list or eliminate them entirely.
If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the
way you communicate and operate in your daily life.
❖ Express your feelings instead of bottling them up. If something or someone is
bothering you, be more assertive and communicate your concerns in an open
and respectful way. If you’ve got an exam to study for and your chatty
roommate just got home, say up front that you only have five minutes to talk.
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If you don’t voice your feelings, resentment will build and the stress will
increase.
❖ Be willing to compromise. When you ask someone to change their behavior,
be willing to do the same. If you both are willing to bend at least a little, you’ll
have a good chance of finding a happy middle ground.
❖ Create a balanced schedule. All work and no play is a recipe for burnout. Try
to find a balance between work and family life, social activities and solitary
pursuits, daily responsibilities and downtime.
If you can’t change the stressor, change yourself. You can adapt to stressful
situations and regain your sense of control by changing your expectations and
attitude.
❖ Reframe problems. Try to view stressful situations from a more positive
perspective. Rather than fuming about a traffic jam, look at it as an
opportunity to pause and regroup, listen to your favorite radio station, or enjoy
some alone time.
❖ Look at the big picture. Take perspective of the stressful situation. Ask
yourself how important it will be in the long run. Will it matter in a month? A
year? Is it really worth getting upset over? If the answer is no, focus your time
and energy elsewhere.
❖ Adjust your standards. Perfectionism is a major source of avoidable stress.
Stop setting yourself up for failure by demanding perfection. Set reasonable
standards for yourself and others, and learn to be okay with “good enough.”
❖ Practice gratitude. When stress is getting you down, take a moment to reflect
on all the things you appreciate in your life, including your own positive
qualities and gifts. This simple strategy can help you keep things in
perspective.
Some sources of stress are unavoidable. You can’t prevent or change stressors
such as the death of a loved one, a serious illness, or a national recession. In such
cases, the best way to cope with stress is to accept things as they are. Acceptance
may be difficult, but in the long run, it’s easier than railing against a situation you
can’t change.
❖ Don’t try to control the uncontrollable. Many things in life are beyond our
control, particularly the behavior of other people. Rather than stressing out
over them, focus on the things you can control such as the way you choose to
react to problems.
❖ Look for the upside. When facing major challenges, try to look at them as
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opportunities for personal growth. If your own poor choices contributed to a
stressful situation, reflect on them and learn from your mistakes.
❖ Learn to forgive. Accept the fact that we live in an imperfect world and that
people make mistakes. Let go of anger and resentments. Free yourself from
negative energy by forgiving and moving on.
❖ Share your feelings. Expressing what you’re going through can be very
cathartic, even if there’s nothing you can do to alter the stressful situation.
Talk to a trusted friend or make an appointment with a therapist.
When you’re stressed, the last thing you probably feel like doing is getting up
and exercising. But physical activity is a huge stress reliever—and you don’t have to
be an athlete or spend hours in a gym to experience the benefits. Exercise releases
endorphins that make you feel good, and it can also serve as a valuable distraction
from your daily worries.
While you’ll get the most benefit from regularly exercising for 30 minutes or
more, it’s okay to build up your fitness level gradually. Even very small activities can
add up over the course of a day. The first step is to get yourself up and moving. Here
are some easy ways to incorporate exercise into your daily schedule:
While just about any form of physical activity can help burn away tension and
stress, rhythmic activities are especially effective. Good choices include walking,
running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose,
make sure it’s something you enjoy so you’re more likely to stick with it.
While you’re exercising, make a conscious effort to pay attention to your body
and the physical (and sometimes emotional) sensations you experience as you’re
moving. Focus on coordinating your breathing with your movements, for example, or
notice how the air or sunlight feels on your skin. Adding this mindfulness element will
help you break out of the cycle of negative thoughts that often accompanies
overwhelming stress.
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Tip 4: Connect to others
There is nothing more calming than spending quality time with another human
being who makes you feel safe and understood. In fact, face-to-face interaction
triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight”
response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave
off depression and anxiety). So make it a point to connect regularly—and in person
—with family and friends.
Keep in mind that the people you talk to don’t have to be able to fix your
stress. They simply need to be good listeners. And try not to let worries about
looking weak or being a burden keep you from opening up. The people who care
about you will be flattered by your trust. It will only strengthen your bond.
Of course, it’s not always realistic to have a pal close by to lean on when you
feel overwhelmed by stress, but by building and maintaining a network of close
friends you can improve your resiliency to life’s stressors.
Beyond a take-charge approach and a positive attitude, you can reduce stress
in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle
of life that you forget to take care of your own needs. Nurturing yourself is a
necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in
a better place to handle life’s stressors.
❖ Set aside leisure time. Include rest and relaxation in your daily schedule.
Don’t allow other obligations to encroach. This is your time to take a break
from all responsibilities and recharge your batteries.
❖ Do something you enjoy every day. Make time for leisure activities that bring
you joy, whether it be stargazing, playing the piano, or working on your bike.
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❖ Keep your sense of humor. This includes the ability to laugh at yourself. The
act of laughing helps your body fight stress in a number of ways.
❖ Take up a relaxation practice. Relaxation techniques such as yoga,
meditation, and deep breathing activate the body’s relaxation response, a
state of restfulness that is the opposite of the fight or flight or mobilization
stress response. As you learn and practice these techniques, your stress
levels will decrease and your mind and body will become calm and centered.
Poor time management can cause a lot of stress. When you’re stretched too
thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to
avoid or cut back on all the healthy things you should be doing to keep stress in
check, like socializing and getting enough sleep. The good news: there are things
you can do to achieve a healthier work-life balance.
In addition to regular exercise, there are other healthy lifestyle choices that
can increase your resistance to stress.
❖ Eat a healthy diet. Well-nourished bodies are better prepared to cope with
stress, so be mindful of what you eat. Start your day right with breakfast, and
keep your energy up and your mind clear with balanced, nutritious meals
throughout the day.
❖ Reduce caffeine and sugar. The temporary “highs” caffeine and sugar
provide often end with a crash in mood and energy. By reducing the amount
of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel
more relaxed and you’ll sleep better.
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❖ Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs
may provide an easy escape from stress, but the relief is only temporary.
Don’t avoid or mask the issue at hand; deal with problems head on and with a
clear mind.
❖ Get enough sleep. Adequate sleep fuels your mind, as well as your body.
Feeling tired will increase your stress because it may cause you to think
irrationally.
The fastest way to reduce stress is by taking a deep breath and using your
senses—what you see, hear, taste, and touch—or through a soothing movement. By
viewing a favorite photo, smelling a specific scent, listening to a favorite piece of
music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax
and focus yourself.
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