PHYSICAL

SELF
RESEARCH
VALE, ADRIAN EMMANUEL D.
CEIT-01-102P

SUBMITTED ON: OCTOBER 3,2020

SUBMITTED TO: MA’AM SUSAN SORIANO
P H Y S I C A L S E L F

refers to the body, this marvelous container and complex, finely tuned,
machine with which we interface with our environment and fellow beings.
The Physical Self is the concrete dimension, the tangible aspect of the
person that can be directly observed and examined.

Scientifically, however, this important aspect of our Self seems to have lost
somewhere between the Eastern detachment and Western narcissism, so
much so that sufficient theoretical development on this issue is lacking.
However, directly or indirectly, the discussion on Physical Self has found a
place in various schools of psychology like psychoanalysis, behaviorism,
humanism etc. with some of its most ardent exponents and followers
dealing with the issue in varying proportions.

William James considered body as the initial source of sensation and

necessary for the origin and maintenance of personality. However, James
considered body subservient to the mind, for e.g., mental concentration
can be so tightly focused? as not only to banish ordinary sensations, but
even the severest pain? (James, 1890, Vol. 1, p.49). A simple example could
be the numerous reports of soldiers in the battle or a boxer in the ring who
suffer severe wounds but do not notice them until the intensity of the
fighting abates. For James the body is an expressive tool of indwelling
consciousness and good physical health is something that wells up from
the every part of the body of a muscularly well trained human being, and
soaks the indwelling soul in him with satisfaction?. It is an element of
spiritual hygiene of supreme significance. (James, 1899. p. 103).

In Psychoanalytical school, Sigmund Freud's construction of self and

personality makes the physical body the core of human experience. Freud
was of the view that the ego is first and foremost a body ego (Freud, 1937).
However, in spite of Freud's recognition of the centrality of body, his own
writings on therapy rarely discuss it. Among western theorists Wilhelm
Reich seems to probably most concerned with body (Fadiman and Frager,
2002). Although, in his later works, Freud placed less emphasis on libido,
Reich took Freud?s concept of libido as his central principle. For Reich, the
freeing of the blocked bio energy is the chief task of psychotherapy. Reich
argued that mind and body are one; all psychological processes, he
postulated, are a part of physical processes, and vice versa. So for Reich,
body is essential dynamic in all psychological functioning and it plays a
critical role in storing and channeling the bio energy, which is the basis of
human existence and experience.

For Erik Erikson, experience is anchored in the ground-plan of body

(Erikson, 1963). According to him the role of bodily organs is especially
important in early developmental stages of a persons life. Later in life, the
development of physical as well as intellectual skills help determine
whether the individual will achieve a sense of competence and ability to
choose demanding roles in a complex society. For example, healthy
children derive a sense of competence as their bodies become larger,
stronger, faster and more capable of learning complex skills. However, as a
stage theorist, Erikson is aware of the constant interaction of the body,
psychological processes and social forces. He acknowledges the classical
Freudian view of fundamental biological drives but insists that these
drives are socially modifiable.

Carl Gustav Jung in his exposition to Analytical Psychology didn't deal

explicitly with the role of the body and choose to direct his efforts to
analyzing the psyche only. He has argued that physical processes are
relevant to us only to the extent they are represented in the psyche. The
physical body and the external world can be known only as psychological
experiences: I'm chiefly concerned with the psyche itself, therefore I'm
leaving out body and spirit. The body and spirit are to me mere aspects of
the reality of the psyche. Psychic experience is the only immediate
experience. Body is as metaphysical as the spirit. (Jung, 1973).

B. F. Skinner was a staunch behaviorist and for him the role of body is of
primary importance. For Skinner the terms personality and self are mere
explanatory fictions and all there is, is the body. However, in spite of this,
body never truly interested the skinner. He treats human being as an
unopened, but certainly not empty, box.

Abraham Maslow and Carl Rogers, the two most prominent figures of the
Humanist tradition, have not discussed in detail the role of body in the
process of self- actualization. According to Maslow's Need-Hierarchy
theory once the physiological needs of a person are met, the individual
becomes more concerned with the higher order needs. However, he writes
that the body be given its due. Asceticism, self-denial, deliberate rejection
of the demands of the organism, at least in the West, tend to produce a
diminished, stunted or crippled organism, and even in the East, brings
self-actualization to only a very few, exceptionally strong individuals?
(Maslow, 1968). On the other hand, Carl Rogers, in spite of some evidence
that his person-centered work is focused on the physical feelings (fernald,
2000), has not given special attention to the role of body.

In the Eastern traditions, especially the Indian, the various aspects of self,
including the physical self, has received tremendous attention. One of the
most important achievement of Indian tradition, i.e. the schools of Yoga,
have regarded the body in different ways. These attitude range from the
outright rejection of the body, because it is seen as the source of desires
and attachments, to an appreciation of the body as the main vehicle
spiritual growth and self realization. The Bhagvat Gita counsels, Yoga is a
harmony. Not for him who eats too much, or for him who eats too little;
nor for him who sleeps too little, or for him who sleeps too much (VI: 16).
Most Yoga disciplines advocate a moderate approach to body, neither
indulgent and nor unduly ascetic.

There is entire discipline devoted to Physical Self i.e. Hath-yoga, or the

Yoga of the body. The Indian tradition views growth and enlightenment as
the whole body event, which is not possible until one has a pure and strong
body. However, hath-yoga is a system of health and hygiene involving both
body and mind. It aims at whole man for his full development and self
realization. It takes into account not only proper growth, strength and tone
of the different muscles of the body but also efficiency and functions of the
basic factors of the constitutional health, namely the inner organs and the
glands (Majumdar, 1964).

In Buddhist tradition the concept of Middle Path is of central importance in

one's attitude towards the body. It involves neither full indulgence of one's
all desires nor extreme asceticism or self-mortification. This is
because ?both your life and your body deserve love and respect, for it is by
their agency that Truth is practiced and the Buddha's power manifested?
(Dogen in Kennett, 1976).

S E L F - C A R E

It’s so important to make sure you take good care of your body, mind, and
soul every day, not just when you get sick. Learning how to eat
right, reduce stress, exercise regularly, and take a time-out when you need
it are touchstones of self-care and can help you stay healthy, happy,
and resilient.

Practicing self-care isn’t always easy. Most of us are crazy busy,

have stressful jobs, or are too consumed with technology to make time for
ourselves. Me-time is usually last on the agenda. Worse, we can sometimes
feel guilty about taking the time required to take care of ourselves. So getting
started with self-care can be challenging.

Here are 12 ways to get started with your self-care.

1. Make sleep part of your self-care routine.

Sleep can have a huge effect on how you feel both emotionally and
physically. Not getting enough can even cause major health issues. But
stress and other distractions can wreak havoc on our sleep.

What do you do to make sleep part of a self-care routine? Start by thinking

about your nightly routine. Are you eating or drinking immediately before
bed? If so, it's especially important to stay away from caffeine and sugar,
which tend to keep you awake.

Reducing stress is also key. If you have work-related stress, think about
the best ways to calm yourself after a hard day or relax more while on the
job. You might talk to your employer about lessening your workload or
settle a disagreement with a coworker.

Next, make sure your bedroom is the best possible place for you to get
good REM sleep. It should be free of distractions (such as a television,
laptop, cellphone, etc.). And make sure you have room-darkening curtains
to keep the sun from waking you up too early in the mornings.
2. Take care of yourself by taking care of your gut.

Your gut health can have a significant impact on your health, well-being,
and feelings of vitality. The types of foods you eat crucially impact the
bacteria that live in your stomach, resulting in a cascade of either positive
or negative outcomes. Healing the gut can lead to an unhappy person, and
vice-versa.

3. Exercise daily as part of your self-care routine.

We all know exercise is good for us, but do we really know how good it is?
Daily exercise can help you both physically and mentally, boosting your
mood and reducing stress and anxiety, not to mention helping you shed
extra weight.

Of course, it might be hard to go to the gym every day, so try to incorporate

other exercises, such as walking, tennis, or yoga, which may be able to fit
into your schedule more easily. The most important thing is to create a
routine that works for you.

4. Eat right for self-care.

The food we eat has the potential to either keep us healthy or contribute to
weight gain or diseases such as diabetes, but it can also keep our minds
working and alert. Eating the right foods can help prevent short-term
memory loss and inflammation, both of which can have long-term effects
on the brain and, in turn, the rest of the body. Some of the most amazing
self-care foods include fatty fish, blueberries, nuts, green leafy veggies,
and brassicas, like broccoli.

5. Say no to others, and say yes to your self-care.

Learning to say no is really hard; many of us feel obligated to say yes when
someone asks for our time or energy. However, if you’re already stressed
or overworked, saying yes to loved ones or coworkers can lead to burnout,
anxiety, and irritability. It may take a little practice, but once you learn
how to politely say no, you'll start to feel more self-confident, and you'll
have more time for your self-care.

6. Take a self-care trip.

Taking a self-care trip can make a huge difference in your life. Even if
you’re not feeling particularly stressed, getting away for a weekend every
now and then can help you disconnect, relax, and be rejuvenated. These
self-care trips don’t have to be costly; simply drive to the next town over
and see the sights, or go camping nearby. The goal is to veer away from
your normal schedule and take the time to do something just for yourself.

7. Take a self-care break by getting outside.

Spending time outside can help you reduce stress, lower your blood
pressure, and be more mindful. Studies have even shown that getting
outside can help reduce fatigue, making it a great way to overcome
symptoms of depression or burnout. Getting outside can also help you
sleep better at night, especially if you do some physical activity,
like gardening, hiking, or walking while you are outside.

8. Let a pet help you with your self-care.

Pets can bring a boost to our lives. From giving unconditional love to
providing companionship, pets can be hugely beneficial for our self-care.
Dogs especially can help reduce stress and feelings of anxiety and can even
lower blood pressure. In fact, many people who suffer from disorders
like PTSD have benefited from working daily with animals, which is why
service dogs have become so helpful for these individuals.

9. Take care of yourself by getting organized.

Getting organized is often the first step to becoming a healthier you,

because it allows you to figure out exactly what you need to do to take
better care of yourself. A small change, like keeping a planner or a calendar
on the fridge, can help you write down all your responsibilities and
appointments, while at the same time keeping your life a bit
more organized. You can also create an area to keep keys, purses,
backpacks, briefcases, and coats, and make sure they’re ready to go for the
next day.

10. Cook at home to care for yourself.

Many people don’t take the time to make themselves meals, preferring
instead to stop for fast food or popping a pre-made meal in the microwave.
But these "fast" meals aren’t usually sufficient when it comes to feeding
your body the right kinds of calories and nutrients. Even if it’s only once a
week, consider making a healthy meal for yourself or your whole family.
You could even look into a meal delivery service or meal kit that can help
you get started.

11. Read a book on self-care for self-care.

In today’s fast-paced world, we tend to turn to our phones for

entertainment or comfort, scrolling through news feeds that can
contribute to our stress and anxiety rather than helping it. Instead,
consider bringing a self-help book with you when you leave the house.
Even better, bring books on self-care so that you can learn more about how
to take care of yourself while you are taking care of yourself. You might be
amazed at the difference it can make when you slow down instead of
always looking at your phone. Not only can it help improve your mood, but
it can also help you to stay more present and mindful.
12. Schedule your self-care time, and guard that time with everything you
have.

It can be hard for us all to find extra time. But it’s extremely important to
plan regular self-care time. Moments alone can help you to ponder the best
ways to move forward in your life and keep you grounded. And moments
with friends can help you feel more connected and relaxed.

Whether you decide you want to go for a long walk, take a hot bath, or
enjoy a good movie with friends, taking self-care time is imperative. Look
for small ways you can incorporate it into everyday life; for example, you
might wake up 15 minutes earlier to sit with a cup of tea and practice deep
breathing before the chaos of the day begins, or you might take a walk
around the block on your lunch break. The more you can work self-care
time into your schedule, the better you’ll be able to grow, enjoy your life,
and thrive.

P H Y S I C A L S E L F H E A L T H P R O B L E M S

Physical health problems can mimic, cause, or exacerbate mental health

problems. Mood changes, depression, low energy, anxiety, insomnia,
irritation, and memory loss can be caused by physical illnesses. As health
care consumers, we need to know some things about our bodies.

The following information might be common knowledge to a segment of

readers. But, for those who aren’t medically oriented or familiar with
disease prevention strategies, here’s a list of things to know about your
body.

1. Family history. What kinds of physical and mental health issues

run in your family? We can’t pick our genes, but we can influence how
those genes are expressed.
2. Blood pressure. Know what your numbers are, especially if you have
a family history of heart disease. Below 120/80 is the current
recommendation.
3. Thyroid function. Hypo or hyperthyroidism mimics many mental
health conditions. The blood tests to ask for include TSH and Free T4.
It’s worth a Google search before you see your medical doctor to help
you understand the basics of the thyroid gland.
4. Vitamin D. This is also a popular topic worth investigating. Low
levels can cause depression, fatigue and bone density loss. The blood
test to request is called 25(OH) D. Here are a couple of websites that
offer information about vitamin D.
 5. Age appropriate health screening tests. Certain screening tests are
recommended at different ages. These health screening guidelines
change if you have a family history of a particular health problem.

When you see a mental health therapist, he/she will want to rule out any
medical conditions that might be causing your emotional symptoms.
Sometimes when a physical illness is corrected the mental health problem
is as well. It’s worth getting a clean bill of physical health before you seek
mental health therapy.

CONCLUSION:

As a person who already worked at the early years of my life I can say that
Physical self needs to be nurtured and not be subjected to hard tasks in any
field that is not applicable to your age and limitations, even in your own
house and should not be limited into the entertainment and enjoyment
factors that will help someone’s growth of various aspects.

REFERENCES:

James Fadiman & Robert Frager (2002). Personality and Personal Growth.
Printice Hall, New Jersey.

Satprem Sri Aurobindo or The Adventure of Consciousness

Tchiki Davis, Ph.D.

https://www.healthyplace.com/blogs/buildingselfesteem/2015/09/why-s
elf-care-is-important-for-your-mental-physical-health

Roberts, E. (2015, September 12). Why Self-Care Is Important for Your

Physical and Mental Health, Healthy Place.

Psychology Today

Mental Issues Accompanied by Physical Self- Low Self Esteem

The Physical Self, (Kenneth R. Fox)

Unpacking The Self- Physical Self, (Rubi Orbeta)