Determination.

It allows you to focus only in achieving a specific goal without

being distracted by less important things or spontaneous desires. It may be
developed with the help of self-discipline exercise.
2. Self-Confidence. It appears in the process of personal development as a result of
getting aware of yourself, your actions and their consequences. Self-confidence is
manifested in speech, appearance, dressing, gait, and physical condition. To
develop it, you need to learn about yourself and your capabilities, gain positive
attitude and believe that by performing right actions and achieving right goals you
will certainly reach success.
3. Persistence. It makes you keep moving forward regardless of emerging obstacles-
problems, laziness, bad emotional state, etc. It reduces the costs of overcoming
obstacles. It can also be developed with the help of self-discipline exercise.
4. Managing Stress. It helps combat stress that arises in daily life from the
environment and other people. Stress arises from the uncertainty in an unknown
situation when a lack of information creates the risk of negative consequences of
your actions. It increases efficiency. In the actively changing environment.
5. Problem-solving skills. They help cope with the problems encountered with a lack
of experience. It increases efficiency by adopting new ways of achieving goals when
obtaining a new experience.
6. Creativity. It allows to find extraordinary ways to carry out a specific action
that
no one has tried to use. It can lead to decrease or an increase of costs. But
usually,
the speed of action is greatly increased when using creative tools.
7. Generating ideas. It helps you achieve goals using new, original,
unconventional
ideas. For generating idea, you can use a method of mental maps which allows
you to materialize, visualize and scrutinize all your ideas, which in turn
contributes to the emergence of new ideas
PERSONAL DEVELOPMENT (HANDOUT)

LEARNING COMPETENCY:
Explain that knowing oneself can make a person accept his/her strengths and limitations and
dealing with others better.

“KNOW THYSELF”
 The two words written at the entry of the oracle at Delphi by seven Greek philosophers,
statesmen, and lawgivers, became the cornerstone of Western philosophy.
SOCRATES
 the most important thing to pursue was self knowledge and admitting one’s ignorance is the
beginning of true knowledge.

PLATO
 The beginning of knowledge is self knowledge.
ARISTOTLE
 Knowing yourself is the beginning of all wisdom.
SELF-CONCEPT
 ones abstract or general idea about him/herself particularly toward his/her unique personality and
his/her own perception about his/her set of values, point of views and behavior.

RENE DESCARTES
 Father of Modern Philosophy
 a person’s existence depends on his/her perception.
 mind is the seat of consciousness

Three Aspects of Self-concept (Sincero)

 Self-concept is learned
 Self-concept is organized
 Self-concept is dynamic

IDEAL SELF
 the self that you aspire to be.
ACTUAL SELF
 the one that you actually see.
 built on self-knowledge.

SELF-KNOWLEDGE
 is derived from social interactions that provide insight into how others react to you.

SELF
 the being which is the source of a person’s consciousness.
 the agent responsible for an individual’s thoughts and actions.
 the essence of a person: his body, thoughts, feelings or emotions, sensations, experiences, beliefs,
values, principles, and relationships.

BODY
 constitutes your physical attributes, your health, your posture and poise.

THOUGHTS
 the way you think and how you perceive things around you.

EMOTIONS & SENSATIONS

 your experiences that prompts you to act and behave the way you do.

LEARNING COMPETENCY:
Evaluate his/her own thoughts, feelings, and behaviors (EsP-PD11/12DWP-Ib-2.2)

 PHYSICAL or TANGIBLE - relates to the body.

 INTELLELECTUAL and CONSCIOUS - relates to the mind.
 EMOTIONAL and INTUITIVE - relates to the spirit.

 Thoughts (what we think affects how we feel and act)

 Emotions (how we feel affects what we think and do)
 Behavior (what we do affects how we think and feel)

COGNITIVE BEHAVIORAL THERAPHY (CBT)

 Emphasizes the relationship between our thoughts, our feelings and our behaviors.

LEANING COMPETENCY:
Discuss developmental tasks and challenges being experienced during adolescence.
EsP-PD11/12DS-Ic-3.1

Adolescence
 is the period of development that begins at puberty and ends at emerging adulthood.
 In the Oxford English Dictionary, the origin of the word adolescence was from late Middle
English (as a noun) and was derived via French from Latin adolescent, which means ‘coming to
maturity’.
 Other derivation of the word the same origin is adolescere, from ad- ‘to’ + alescere ‘grow, grow
up’, from alere ‘nourish’.
 any person between ages 10 and 19. (World Health Organization WHO)

Developmental Challenges of Adolescence

 Cambridge Dictionary defines developmental as relating to the process of growing or changing
into a more advance, larger and stronger form, while challenges is defined as something that
needs great mental or physical effort in order to be done successfully and therefore tests a
person's ability.

Developmental Tasks of Adolescence

Developmental Task
 a task that arises at or about a certain period in life, unsuccessful achievement of which leads to
inability to perform tasks associated with the next period or stage in life. (Professor Robert J.
Havighurst )

LEARNING COMPETENCY:
Evaluate one’s development through the help of significant people around him/her (peers, parents,
siblings, friends, teachers, community leaders)

AGENTS OF SOCIALIZATION
 people whom you considered significant in life.
 they help you discover more of yourself and join you in exploring what you need to know about
the world.

SOCIALIZATION
 Allows an individual on how to interact with different people having varied cultural orientation.
 expose adolescents to many learning opportunities.

CORE VALUES – are important beliefs of a person or organization from which one is part of. These
are guiding principles that tell the right behavior that an individual may manifest as he/she deals with
human interaction.
PARENTS
- The first people who introduce you to life.
- They provide shelter, protection, and sense of security no matter what.
- Play the largest role in a person’s mental, emotional, physical and social development.
- Teach you the first valuable lessons in life that became an integral part of your
personality as you continue to discover the world.
- Get involved with your education.
 - Their advices are far more important than any other people’s advices.

SIBLINGS
- Siblings are friends within the family.
- Extend valuable help whenever you are in need of assistance.
- They teach you the concept of socialization, mutual understanding and respect.
- Your relationship with them requires communication and assistance.
- As you grow older, you realize their significant part in your life and continue to establish
close ties among them.
- Sibling bond id nothing compared with any other bonds in the world.

FRIENDS
- They are like extended siblings who came from different families.
- They give a sense of belongingness.
- They teach us the value of love, respect, understanding, and acceptance.
- Help us improve in our social connection, emotional stability, and inspires our intellectual
capacity.
- Supports only what is good and reject what is not.
- Bring out the best in a person and they share mutual interest, hobbies and aspirations.

TEACHERS
- Are the second parents in school.
- Help you improve your intellectual and emotional capacity to handle difficult situations in
life.

COMMUNITY LEADERS
- Provide network connections and linkages among other parts of the community.
- They inspire adolescents to get involved with community services through outreach
program, social activities & volunteer works.

RESPONSIBILITY
- Is any moral, legal or mental obligations or duty that is directly or indirectly entrusted to
you by the people around from which you are held accountable for whatever
consequences or circumstances that may arrive in the future.

8 COMMON RESPONSIBITIES OF ADOLESCENCTS

1. Show respect to elders.
2. Take care of the younger ones.
3. Study well.
4. Avoid engaging to bad vices.
5. Establish a good identity.
6. Earn the trust of the people around.
7. Distinguish good company from bad influence.
8. Know yourself better.
WAYS TO BECOME CAPABLE AND RESPONSIBLE PERSON

 Know your priority

 Have focus
 Be decisive
 Work diligently
 Don’t count at all
 Stay humble
  Love your duty
 Dedicate time

LEARNING COMPETENCY:
Discuss understanding of mental health and psychological well-being to identify ways to cope
with stress during adolescence.

Mental Health
 a condition of being sound mentally and emotionally that is characterized by the absence of
mental illness -(Merriam Webster)

MENTAL HEALTH INDICATORS

1. Emotional well-being: life-satisfaction, happiness, cheerfulness, peacefulness.
2. Psychological well-being: self-acceptance, optimism, hopefulness, purpose in life, spirituality, self-
direction.
3. Social well-being: social acceptance, personal self-worth, usefulness in the society, a sense of
community.

 Mental illness refers to diagnosable mental disorders characterized by alterations in thinking,

mood, or behavior (or a combination thereof) associated with distress and impaired
functioning."

Symptoms Causes
1. Depression Disorder of emotion or mood Self-images, body images,
(sadness, hopelessness, misery, Separation of parents,
inability to enjoy). On Cognitive emotionally unavailable
aspects symptom manifest by parents, parents who have
negative conditions about self, high marital conflict, and
world and future. On Motivational parents with financial
symptoms are loss of interest, lack problems. Poor personal
of drive, and difficulty on starting in relationships,
anything. On somatic symptoms experiencing peer
are loss of energy, sleep difficulties rejection.
loss of appetite and weight loss
/gain.

2.Eating Extraordinary weight loss Feeling negatively about

Disorder their bodies and highly
motivated to look like
same-sex figures in the
media
TYPES OF
EATING
DISORDER

A. Anorexia Persistent pursuit of thinner built through

Nervosa hunger. Intense fear of gaining weight.
Weighing less than what is considered
 normal to their age and height.
B. Bulimia Binge eating and then purges by self-
Nervosa inducing vomiting or using a laxative.

3. ANXIETY Over worrying about future events Genes likely play a role in
and fear is a reaction to current causing anxiety, as well
events. as the home,
neighborhood, school, and
other environmental
factors.
TYPES OF
ANXIETY

A. Separation Excessive anxiety or worry felt about being

Anxiety Disorder apart from family members or other close
people. They may worry that something bad
might happen to their parent or to someone
else they love. Refuse to go to school or they
may be unable to go to sleep without a parent
being present. They may have nightmares
about being lost or kidnapped. They may
also have physical symptoms like stomach
aches, feeling sick to their stomach, or even
throwing up out of fear.

Feeling extremely nervous more frequently

about these and other things- even when
B. Generalized there is little or no reason to worry at all. It
Anxiety Disorder involves a persistent feeling of anxiety or
(GAD) dread that interferes with how you live your
life. They have physical symptoms like tense
muscles, a restless feeling, becoming tired
easily, having problems concentrating, or
trouble
sleeping.

It involves worrying about social situations,

like having to go to school or having to speak
in class. Symptoms may include sweating,
C. Social Phobia blushing, or muscle tension. Often overly
sensitive to criticism and have trouble
standing up for themselves. Has low self-
esteem,
become easily embarrassed, and become
very shy and self- conscious.

Mental illness that cause repeated unwanted

thoughts or sensations ("obsessions") or the
 urge to do something over and over again
D. Obsessive- ("compulsions") to try to get rid of the
Compulsive thoughts. Children and adolescents with this
Disorder (OCD) disorder will often repeat behaviors to avoid
some imagined outcomes.
GENERAL CATEGORIES:
1. Checking such as locks, alarm
systems, ovens or light switches.
2. Contamination, a fear of things that
might be dirty or a compulsion to
clean.
3. Symmetry and ordering, the need to
have things lined up in a certain way.
4. Ruminations and Intrusive thoughts,
an obsession with a line of thought,
some of these thoughts might be
violent or disturbing.

A sudden episode of intense fear that triggers

severe physical reactions when there is no
real danger or apparent cause.
When they feel very scared or have a hard
time breathing and their heart is pounding.
They may also feel shaky, dizzy, and think
E. Panic they are going to lose their mind or even die.
Disorder The teen or child may not want to go to
school or leave the house at all because they
are afraid something awful will happen to
them.

A disorder that develops in some people who

have experienced a shocking, scary or
dangerous event. The symptoms include
jumpiness, muscle tension, being overly
aware of one's surroundings
(hypervigilance), nightmares, and other sleep
problems. Feeling like they are "re-living the
F. Post- traumatic experience.
Traumatic
Stress Disorder
(PTSD)

LEARNING COMPETENCY:
Identify causes and effects of stress in one’s life.
 According to Merriam-Webster, Stress as a noun is a state of mental tension and worry
caused by problems in one's life, work, and many others that causes intense feelings of worry
or anxiety.
As stated by Ferret in his book Peak Performance, stress is simply the body’s response to
external events (e.g., taking an exam or giving a speech) or internal events (e.g., fear, worry,
or unresolved anger). Everything one experiences stimulate the body to react and respond.
Magpantay and Danao (2016) stated two categories of stress: eustress and distress.
1. Eustress is positive stress for it is helpful—it motivates the individual to keep on working
and reach for the goal.
2. Distress, on the other hand, is negative stress because it could give harmful implications
to the individual, such as anxiety and depression; discourages the individual from
becoming productive; and could cause emotional, physical, and psychological problems.

Stressors - The situations and pressures that causes stress.

KINDS OF STRESSORS
1. Cataclysmic events are strong stresses that suddenly occur and may simultaneously affect many
people (Feldman, 2010). Natural disasters like typhoons, coding, global warming effects, and
earthquakes are examples of this kind of stressors—likewise, man-made troubles such as terrorist
attacks, ship or plane crash, and bombings.
2. Personal stressors refer to conditions, events, situations, or anything that causes
stress to an individual. It could be positive or negative stressors such as marrying, death of a loved
one, getting a new job or job loss, starting and ending class,
transferring to new schools, leaving old friends, and many others. Moreover, stress
occurs when the individual is experiencing frustration, pressure, or conflict.
3. Background stressors or daily hassles (Feldman, 2010) are also referred to as
displeasures that could be encountered every day, such as standing in the long line
while waiting for the train, stuck in heavy traffic, noise, and pollution of the
environment. Another background stressor is experiencing dissatisfaction with
school or a job, being in an unhappy relationship, or living in crowded quarters
without privacy (Feldman 2010; Weinstein et al., 2004; McIntyre, Korn, & Matsuo, 2008).

COMMON EFFECTS OF STRESS

Indeed, stress symptoms can affect your body, thoughts, feelings, and behavior. Your ability
to recognize common stress symptoms can help you manage them. Stress that is left unchecked can
contribute to many health problems, like hypertension, heart disease, obesity, and diabetes.
On your body On your mood On your behavior
Headache Anxiety Overeating or
undereating
Muscle tension or pain Restlessness Angry outbursts
Chest pain Lack of motivation or focus Drug or alcohol
misuse
Fatigue Feeling overwhelmed Tobacco use
Change in sex drive Irritability or anger Social withdrawal
Stomach upset Sadness or depression Exercising less often

LEARNING COMPETENCY:
Demonstrate personal ways to cope with stress and maintain mental health.
EsP-PD11/12CS-Ig-5.3

Ways to cope with stress and maintain mental health

You may try the following strategies:

1. Become attuned to your body and emotions. Become aware of your body and its
reactions. Permit yourself to feel several different emotions, but also learn
strategies to pull yourself out of a fall. Remember that you have the power to
change negative, hurtful thoughts and to create positive habits.

2. Exercise regularly. Experts say that exercise is one of the best ways to minimize
stress, loosen up the muscles, and promote a sense of well-being.

3. Dispute negative thoughts. Negative thinking can lead to a self-fulfilling

prophecy; if you say you are going to fail, you probably will. You can change these
negative thoughts to confident, optimistic, and positive thoughts and actions.

4. Rest and regenerate your mind, body, and spirit. You do not have to practice a
particular type of meditation; just create a time for yourself when your mind is free
to rest and quiet itself.

5. Use breathing methods. Deep breathing reduces stress and energizes the body.

6. Develop hobbies and interests. Hobbies can release stress. Sports, painting,
reading, and collecting can add a sense of fun and meaning to your life.

7. Create a support system. The support and comfort of family and friends can help
you clear your mind, sort out the confusion, and make better decisions. A group of
people with similar experiences and goals can give you a sense of security, personal
fulfillment, and motivation
You may try the following strategies:
1. Become attuned to your body and emotions. Become aware of your body and its
reactions. Permit yourself to feel several different emotions, but also learn strategies to pull yourself
out of a fall. Remember that you have the power to change negative, hurtful thoughts and to create
positive habits.
2. Exercise regularly. Experts say that exercise is one of the best ways to minimize
stress, loosen up the muscles, and promote a sense of well-being.
3. Dispute negative thoughts. Negative thinking can lead to a self-fulfilling prophecy; if you say you
are going to fail, you probably will. You can change these negative thoughts to confident, optimistic,
and positive thoughts and actions.
4. Rest and regenerate your mind, body, and spirit. You do not have to practice a particular type of
meditation; just create a time for yourself when your mind is free
to rest and quiet itself.
5. Use breathing methods. Deep breathing reduces stress and energizes the body.
6. Develop hobbies and interests. Hobbies can release stress. Sports, painting,
reading, and collecting can add a sense of fun and meaning to your life.
7. Create a support system. The support and comfort of family and friends can help
you clear your mind, sort out the confusion, and make better decisions. A group of
people with similar experiences and goals can give you a sense of security, personal
fulfillment, and motivation.
8. Develop a sense of humor. Nothing reduces stress like a hearty laugh or spontaneous fun.
9. Plan; do not worry. Leading a disorganized life is stressful. Write down what has to be done each
day; never rely on your memory.
10. Be assertive. Assertive communication helps you solve problems, rather than build resentment
and anger, and increases your confidence and control over your life.
11. Keep a journal. Writing in a journal also helps clarify your concerns and decisions and can give
you a fresh perspective.
12. Get professional help. With a counselor's guidance, you can gain insight into
your reaction to stress and modify your perception and behavior.

LEARNING COMPETENCY:
Discuss that understanding the different parts of the brain, processes and functions may help in
improving thoughts, behavior and feelings. (EsP-PD11/12PM-Ig-6.1)

The Brain
- The storage of our memories, the seat of our intelligence (Davis, 1984) and you may not
know it, it is also where our emotions are found (Darwin, 1872; James & Lange, 1884;
Cannon & Bard, 1900; Papez, 1937; Macchi, 1989).
- The BRAIN is a critical component in our central nervous system located within the skull.
- It is the nodal point for receiving, organizing and distributing information all across the body.
- It controls the function of most of the organs in our body.

Cerebrum
- The largest part of the brain, associated with intelligence. It accounts for about 85% of the
brain’s weight and has four lobes.
Frontal Lobe
- Controls problem solving, intellectual activities.
- Controls attention, judgement, behavior, muscle movement.
MOTOR CORTEX – PLANNING AND COORDINATING MOVEMENTS.
PREFRONTAL CORTEX – HIGHER COGNITIVE FUNCTIONING.
BROCA’S AREA – LANGUAGE PRODUCTION

Parietal Lobe
- Pain, pressure, touch, visual functions
- Helps people understand what they feel and see.
SOMATOSENSORY CORTEX – ESSENTIAL FOR PROCESSING SENSORY
INFORMATION FROM ACROSS THE BODY, SUCH AS TOUCH, TEMPERATURE
AND PAIN.

Temporal Lobe
- Visual and auditory memory
AUDITORY CORTEX – MAIN AREA RESPONSIBLE FOR PROCESSING AUDITORY
INFORMATION.
WERNICKE’S AREA – IMPORTANT FOR SPEECH COMPREHENSION
 Occipital Lobe
- Recognition of color, words and movements.
PRIMARY VISUAL CORTEX – RESPONSIBLE FOR INTERPRETING INCOMING
VISUAL INFORMATION.

Cerebellum
- Controls essential body functions like balance coordination and posture.
Brain Stem
It connects the spinal cord and the brain. Controls functions that keep people alive such as
breathing, heart rate, blood pressure and food digestion.

BRAIN LATERALIZATION
 refers to the fact that the two halves of the human brain are not exactly alike.
Ways to Improve your Brain Function for Personal Development

1. Exercise - benefits brain health and cognition, improves your memory, and even protects your
brain from degeneration. Aerobic exercise is good for the brain. Activities that keep your blood
pumping are good for your heart and great for your brain.
2. Meditate - taking 10-15 minutes of meditation a day could help to extend your cognitive longevity.
3. Sleep – getting enough sleep at night for 7 to 9 hours is enough to consolidate memory learning.
This is important in resetting the brain, allow it to heal and restore.
4. Food Intake - just as the body needs fuel, so does the brain. Eat a brain boosting diet such as food
rich in omega-3, antioxidants, amino acids, and vitamin E. Eat more vegetables, limit calorie, and
saturated fat intake. Drink green tea and wine or grape juice in moderation.
5. Sunlight - 15 to 30 minutes of morning sunlight and exercise can sometimes go hand in hand
however, getting too little sunlight is not healthy for your brain. Higher levels of vitamin D in your
system allow you to perform better and slow down the aging of your brain.
6. Good Relationship - make time for friends. Building a strong support system around you will
enable you to stay healthy mentally and psychologically over the long term. This is called the ultimate
brain booster.
7. Do not smoke- smoking can cause brain disorder called dementia. Those people who smoked more
than two packs of cigarettes a day had twice the rate of dementia when they were older.
8. Be creative – engaging in activities that will boost one’s creativity like arts and crafts, writing
poem, choreograph a dance performance and the like are good for enhancing brain functions.
9. Classical music- listening to calm music can improve brain functions.
10.Drink coffee- drinking coffee in moderation increases your brain performance and speed and will
even boost your intelligence, including your reaction time and reasoning.

How to Improve your mental focus?

1. Assessment- begin by assessing just how strong your mental focus is at the present moment before
you start working.
2. Eliminate distractions- request to be left alone and set aside a specific time and place, and seek
out a calm or quiet place where you can work undisturbed. The library, a private room in your house,
or even a quiet coffee shop might all be good spots to try.
3. Limit focus- part of improving your mental focus is all about making the most of the resources you
have available. Stop multitasking and instead give your full attention to one thing at a time.
4. Live in the moment- it is hard to stay mentally focused when you are ruminating about the past,
worrying about the future, or tuned out of the present moment for some other reason. It may take
some time but work on learning to truly live in the moment. You cannot change the past and the
future has not happened yet, but what you do today can help you avoid repeating past mistakes and
pave a path for a more successful future.
5. Practice mindfulness- practicing mindfulness can involve learning how to meditate, but it can also
be as simple as trying a quick and easy deep breathing exercise.
6. Take a short break- shift your attention to something unrelated to the task at hand, even if it is
only for a few moments. These short moments might mean that you are able to keep your mental
focus sharp and your performance high when you really need it.
7. Build your mental focus- tidy up your workplace and clear it of distractions like internet browsing
and videogames, meditation, yoga exercise can help in building mental focus. It requires plenty of
time and practice to strengthen concentration skills. By building mental focus, you will find that you
can accomplish more and concentrate on the things in life that truly bring you success, joy, and
satisfaction.
8. Brainstorm- a mind map is an easy way to brainstorm thoughts organically without worrying
about order and structure. It allows you to visually represent the structure of your ideas to help with
analysis and recall.