Aga

in, i
t is
und not a
erst
and dvisabl
you e th
Biological
rsel a
Self f in t you a
Sexual a sin re g
?
Self gle oing
fact
or. to
?
SELF Mental
Self

So therefore, try understanding all the

? Social Self
different factors for you to have a
Emotional holistic view of yourself. Do some self
Self
Reflection.
CHAPTER 5: UNFOLDING

YOUR EMOTIONAL SELF

<3
Naa sa koy story, basaha ha? Paminawa sa
ko ha.. Sige sige sige, start na ko ha? Ang
Title ani kay “The tiny frog”, kadungog na
mo ana? Kung OO, edi WOW.
The Tiny Frog
• In a land far away, there was a village nga ang nag puyo mga frogs.
One day, isang araw, I heard narinig ko, that there will be a race. The race is about who
will be the first to reach the top of a tower. Imagine the Eiffel Tower para sosyal.
So all the frogs have gathered themselves including the tiny frog. All the frogs who are part of the
marathon are in placed and everyone in the village watched the race to witness the once in a lifetime
marathon.
• The race have begun, everyone is cheering for them, “Whoooo, go go go!” BUT, as the race continues,
everyone in the village think that its too difficult, the tower is so tall and it is impossible to be on top.
Therefore the crowd started to discourage all the frogs who are in the race saying “heyyy, stop it already,
its very difficult. You wont stand against it”, some would say “Booooooo, you wont make it”, others
would say, “You would hurt your self if you will continue the race”… so as the race continues some of the
frogs have given up, some have quit the race, but there are some who continued..
• And the race got so difficult and everyone in the crowd continues their rants, they continue to
discourage all the frogs in the race. Therefore as the race continues, little by little the frogs gave up BUT,
at the last part of the tower only one frog left and he is the tinniest frog, so with BIG effort he jumps and
successfully landed at the top of the tower. Everyone was so amazed and they could hardly believed it.
• So, they interviewed the tiny frog. they asked, “What is your secret?”, “How did you do it?”, but it turns
out that the tiny frog is deaf. He cant hear anything. END.
So, what have you learn from the
story?
• The lesson behind the story is that, don’t listen to the negativities
in life because they will just kill the passion and the tinniest hope
in your heart. Do you think the frog can make it if he can hear the
crowd? Therefore at this trying time where you are bombarded
with many pressures and discouragements from your friends, and
even your family know that you can do it. Just like the tiny frog.
Prove to them that nothing is impossible if you have the passion,
the courage and motivation in your heart plus BIG EFFORT don’t
just sit there, work yourself up. Kaya besh, fighting lang!
An open message to everyone:

To you,
I know nga nag lisod na jud mo og adjust karon, it seems like everything is very new,
ang changes paspas kaayo, but know this, everything you are feeling is true, it is
valid and dili lang ikaw ang naka feel ana karon, Kita tanan. What your are feeling is
normal in this new normal. Kaya tell yourself, “Normal ra ni self, Kayahon nato ni.
Gikaya sa uban busa makaya nako”. Quiting is not an option, encourage yourself at
this trying times. You are stronger than this struggles and obstacles because God is
with us and will always will be. Please encourage someone today, kay basin ma
encourage pd ka sa eyaha. I salute your generation kay nakaya ninyo hantod karon
and I know makaya pa ninyo until graduation  You have survived, and you will
survive in the future! Stay positive everyone and spread good vibes. Let the happy
hormones radiate from you that it may help someone today. Keep Smiling 
• Mag start na kog class ha? Basaha jud ko
ha? Bantay ka! Ayaw skip, then if naa kay
questions e chat lang ko ha? Bahalag dugay
ko mo reply, hulat lang ha? Anad na bitaw
ka.. Hahahahaha joke 

Wavvvyouuu <3
 ANSWER THE FOLLOWING
QUESTIONS AS
HONEST AS POSSIBLE.

You: “Ah quiz dayon? Grabe sab si Maam..”

Unhan na tika daan pero to disappoint you, di ni sya quiz.

Answer the questions in within yourself only.

Have you been inlove?

Ayyy, gikilig ka?

•Have you been hurt?
• Have you been so happy?
•Have you been sad,
lonely,and distress?
• Have you been angry?
• What did you do with those feelings?
• Where you able to act
rationally? or irrationally?
• Are you satisfied with what
you react to those emotions?
• Whatever your answers are, know that it is valid. You
are allowed to feel those emotions and no one can
stop you from feeling it, but how you react to those
emotions can be changed, regulate and suppressed
so therefore, lets start diving into your emotional self.

• P.S. Nakks naka english! hahahahha

EMOTIONS, what is EMOTIONS?
• Emotions serve as a driving force in how one
acts and behaves. It plays a part in making
decisions, embracing certain lifestyles, and
relating to others. (Hampton, 2015)
• Paul Ekman describe emotions as:
– Emotions change how we see the world
– Emotions change how we interpret the
actions of other.
• Is Emotion a feeling, or is a
feeling emotion?
Difference between Emotion and Feeling

• While emotion is a biological experience and

response, feelings have been defined as the
mental portrayal of what is going on in your
body when you have an emotion and is the
by-product of your brain perceiving and
assigning meaning to the emotion
• EMOTIONS-physiological; FEELINGS-subjective
6 Basic Emotions by Paul Ekman

1. Sad
2. Happiness
3. Anger
4. Fear
5. Disgust
6. Surprise
Sadness
• An emotional state characterized by
feelings of disappointment, grief, or
hopelessness.
• Sadness is ubiquitous and
transcultural; people from different
cultures can recognize sad facial
features regardless of the culture of
the person displaying the emotion.
• Sad feelings are associated with
greater activity in the left hemisphere
of the brain
Happiness
• A pleasant emotional state that elicits
feelings of joy, contentment and
satisfaction.
Anger
• An emotional state leading to feelings of
hostility and frustration
Fear
• Activation of flight or fight
response.
• It has been found that the
amygdale controls the emotions
of fear. The amygdale becomes
more highly activated when a
person look at fearful faces than
when looking at happy faces.
Surprise
• A brief emotional state, either positive or
negative, following something unexpected.
Disgust
• A strong emotion that results in the feeling
of being repulsed
Accordingly,
We have experienced those emotions, and how we react
to those emotions are not the same, some may react to
them rationally, some may react irrationally, often we
experience stronger versions of them, stronger anger,
deeper sadness, too much happiness, excessive fears..
and etc., and this are much more difficult to control
and as the saying goes too much or too little of
something is bad.
So in the next slide, there are some tips on controlling
how you react to your emotions.
P.A.T.H.
• Find ways to react maturely and rationally
to the firing emotions within you.

• PATH
– Pause, Acknowledge, Think and Help
PAUSE
• Breathe in and Breathe out… Calm
yourself… Count 1 to 10 backwards..
• When there is a building emotions inside
you, breathe… I know it is hard to pause
(labaw nag nasuko na kaayo ka) but
practice it.. And you’ll be happy with the
result.
Acknowledge
• Acknowledge what you are feeling, What
are you feeling, is it anger, jealous, fear,
happiness, sadness… why are you feeling
that way. What is the reason?
Think
• What are going to do with the emotion
you have. What is the best way to vent out
your emotions. Paano? Para wala akong
masaktan, at hindi ko pag sisisihan ang
gagawin ko?
Help
• Help yourself to become emotionally
mature. Help yourself from further harm.
Help yourself to become better and better
everyday. Help yourself to overcome
obstacles. Help yourself to be happy. Help
yourself. 
Amongst all the emotions ANGER is very difficult to
control.
• Here are some things to remember when dealing with ANGER.
1. Ang naunang nagalit ang may karapatang magalit.
 Ayaw nag sambat, pasagda.e na syag masuko.. Let the person vent out his/her anger.
Let her do the rapping.
2. Walang taong nang-aaway mag-isa
• Pag na realize niya nga sya gikapoy og yaw yaw, mo-undang ra lagi na.
3. Ang taong galit, BINGE.
• Kay bisan unsa-on nimo og pasabot di jud na maminaw. PROMISE, kay ing-ana pd ta..
Aminin! hahhahaa
4. Ang taong galit, may pinagdadaanan.
• Sometimes, we really are not the cause of their anger. Ikaw ra jud iyang nakita. (Ka
sad!) just think baka naa ra ni syay hardships karon. If kalmado na sya then that’s the
time you asked them, what is wrong? What can we do about it?
5. Ang taong galit, may kinokontribute siya sa iyong pagkatao.
• Just think that if you were able to control yourself from his/her outburst it
contribute in your emotional maturity.
EMOTIONS
AND THE
BRAIN
Part of the Brain That Controls Emotion
• Our Brain is composed of many system and
Limbic system is responsible for our behavioral
and emotional response.
• Limbic System
– The limbic system is a group of
interconnected structures located deep
within the brain. It’s the part of the brain
that’s responsible for behavioral and
emotional responses.
 The Limbic System
• Hypothalamus. 
– In addition to controlling emotional responses, the hypothalamus is
also involved in sexual responses, hormone release, and regulating
body temperature.
• Hippocampus. 
– The hippocampus helps preserve and retrieve memories. It also plays
a role in how you understand the spatial dimensions of your
environment.
• Amygdala. 
– The amygdala helps coordinate responses to things in your
environment, especially those that trigger an emotional response.
This structure plays an important role in fear and anger.
• Limbic cortex. 
– This part contains two structures, the cingulate gyrus and the
parahippocampal gyrus. Together, they impact mood, motivation, and
judgement.
but, let us focus on AMYGDALA.
• The amygdala
– is responsible for the perception of emotions such as
anger, fear, and sadness, as well as the controlling of
aggression.
– helps to store memories of events and emotions so that
an individual may be able to recognize similar events in
the future.
• Amygdala Hijack
– An amygdala hijack refers to a personal, emotional response that is
immediate, overwhelming, and out of measure with the actual
stimulus because it has triggered a much more significant emotional
threat. The term was coined by (Daniel Goleman in his 1996 book
Emotional Intelligence: Why It Can Matter More Than IQ)
Let’s look at some research and experiments:

• In one study, experiments videotaped brain damage

and non-brain damaged people while they perceived
pleasant and unpleasant slides. When the right
hemisphere is damaged, weak emotional expression
was elicited but, with the left-hemisphere-damaged
patients, their accuracy was higher than normal.
Current studies show that the right hemisphere is
generally more important than the left for
responding and interpreting emotional signals.
 How do we express our emotions?
• There are 2 theories of Emotional
Expressions:
1. Cannon-Bard Theory of Emotion
2. James Lange Theory of Emotions
Cannon-Bard Theory of Emotion
• developed by Walter Cannon and Philip Bard
• Cannon-Bard theory states that we feel emotions
and experience physiological reactions such as
sweating, trembling, and muscle tension
simultaneously.
• suggested that emotions result when the
thalamus sends a message to the brain in
response to a stimulus, resulting in a physiological
reaction.
The environment first provides an initial stimulus. Signals from this stimulus
next enter the thalamus, which serves as a sort of nervous relay center. From
the thalamus, outgoing nerve signals in turn cause physiological arousal and
emotional responses, each of which are created in an independent and
simultaneous fashion.
Cannon-Bard Theory of Emotion
• Example:
–  Imagine that you are walking to your car through a darkened
parking garage. You hear the sounds of footsteps trailing
behind you, and spot a shadowy figure slowly following you
as you make your way to your car.
• Explanation in the Cannon-Bard Theory of Emotion:
– According to the Cannon-Bard theory of emotion, you will
experience feelings of fear and physical reaction at the same
time. You will begin to feel fearful, and your heart will begin
to race. You rush to your car, lock the doors behind you, and
rush out of the parking garage to head home.
James-Lange Theory
• Proposed independently by psychologist William
James and physiologist Carl Lange
• James-Lange theory of emotion suggested that
emotions occur as a result of physiological
reactions to events. In other words, this theory
proposes that people have a physiological
response to environmental stimuli and that their
interpretation of that physical response then
results in an emotional experience.
 A stimulus--first causes physiological arousal, and
this physiological arousal then directly produces
emotion.
James-Lange Theory
• Example:
– Suppose you are walking in the woods, and you
see a grizzly bear. You begin to tremble, and
your heart begins to race.
• Explanation:
– The James-Lange theory proposes that you will
interpret your physical reactions and conclude
that you are frightened ("I am trembling.
Therefore I am afraid.")
One thing is for sure,
• Across culture, we have the same way of
expressing emotions.
• Emotions are often express through
gestures and body language. The study of
communication through body movement,
posture, gestures, and facial expressions is
called kinesics.
Physiological Reactions in Emotions
1. Galvanic Skin response
• Electrical changes in the skin. These can be detected by a galvanometer.
GSR is a sensitive indicator of changes in emotional state.
2. Blood Pressure and Volume
• Changes in pressure and distribution of the blood between the surface
and interior of the body. For example, there is blushing when one is
embarrassed. Blood pressure is measured by a sphygmomanometer.
3. Heart Rate
• Acceleration of heart rate. This acceleration is a common and familiar
experience. It can be measured by an electrocardiograph (EKG).
4. Respiration
• Increased and irregular breath rate. Gasping for breath and sighing are
kinds of changes during emotional excitement that affect inspiration-
expiration ratio. Breathing rates are measure by pneumograph.
Physiological Reactions in Emotions
5. Pupillary Response
• Dilation of pupil of the eye
6. Salivary Secretion
• Dryness of the mouth. There is a decrease in saliva or a
change in its consistensy.
7. Pilomotor Response
• “goose pimples,” as they are commonly called, appear and
sometimes give “creepy” feeling.
8. Gastrointestinal Mobility
• The movements of stomach and intestines. Investigators use
X-ray and the stomach-balloon technique to determines
changes in digestive activity. Nausea, constipation, or
diarrhea may be the effects of emotional excitement.
Physiological Reactions in Emotions
9. Muscle tension and tremor
• Contraction of the muscles. Tremor accompanies tense
muscles.
10. Blood Composition
• When adrenalin is absorbed by the blood during times
of emotional excitement, there are changes in the
blood composition. Changes in blood sugar, acid base
balance and adrenin content occur. Increase in blood
sugar makes the individual energetic and counteracts
fatigue. The blood tends to lot more quickly also.
• Gaduka na kag basa no?
• Lantawa sa ni oh:
• https://youtu.be/s5kKqgw5CtU

• Enjoy!  blue skies and sunshine

guaranteed 
 WHERE DID WE
LEARN THIS
EMOTIONS?
Is It Innate In Us? Is It Genetic? Is It
Learnt? It Is Thru Instinct?
THEORIES OF AGGRESSION
• Aggression
– Is a behavior tat is deliberately
projected towards another person that
will cause injury, whether physical,
metal, or both.
• Freud’s Instinct Theory
– By Sigmund Freud
– He advocated that all animals, humans included are born with innate
aggressive instincts. These instinct create a drive to commit hostile
acts that must be satisfied.
– Catharsis is a way of releasing the instinctual energy in a nonviolent
ways.

• Frustration Aggression Theory

– Aggression is a natural reaction to the frustration of important
motives.

• Social Learning Theory

– By Albert Bandura
– Aggression is learnt. (If you want to know this please watch the Bobo
doll Experiment of Albert Bandura) 
THEORIES OF HAPPINESS
• Psychologist usually equate happiness
with the pleasant feeling of well being,
the pervasive sense that life is good.
• Adaptation Level Theory
– Refers to getting used of receiving good fortune within a short period of
time. As a result the initial impact of obtaining good fortune will fade in
time.
– For example, money cannot buy happiness because we adapt to
continuous satisfaction of too much money.
• Genetic/Inherited Factors
– A study on identical twins (looya jud sa twins no? sige rag ka expirementohan
hahahha xD) concluded that inherited or genetic influences affect the
development of cognitive and personality traits.
• Personal-Environment Factors
– Long term happiness is associated with making EFFORT to enjoy simple,
clearly pleasurable events that include achieving personal goals, having
close relationship with family, friends, and other social support systems.
(kaya be happy with what you have kay ang uban they wished they have
that kind of life. )
How can we be aware
and manage our
emotions?
• 2 ways:
– Emotional Intelligence
– Emotional Regulation
EMOTIONAL INTELLIGENCE
Emotional intelligence has been defined
by a number of theories.

– According to Mayer, Salovey, and

Caruso (2004)
• it’s one’s ability to understand emotion
and for them to contribute in how one
perceives the environment he or she is in.
• For Bar-on (1997)
it is “an array of non-cognitive abilities, competencies, and skills that
influence one’s ability to succeed in coping with environmental demands and
pressures.”
• For Goleman (1998)
it is the” capacity for recognizing our own feelings and those others, for
motivating ourselves, and for managing emotions effectively in ourselves and others.”
Take Note that:
– In the workplace, emotional intelligence, EQ, is said to be
more important than IQ. Employees with high EQ achieve
corporate success and exhibit flexibility skills in dealing
with superiors, colleagues, and subordinates.

– The results of various research have highlighted the

importance of emotional intelligence for all individuals.
The application of emotional intelligence can be seen in
different aspects of daily life. Emotional intelligence
research has also produced a number of self-reports and
assessment tools to measure EQ levels in specific
individuals.
EMOTIONAL REGULATION
Definition:
• Adolescence is considered a turbulent time
– Emotional regulation is
defined as an attempt to
influence emotion. This can
be applied in interacting with
the self and with others.
Importance:
of development due to the biological,
psychological, and social changes that
adolescents experience and encounter. It is
important that at this stage, adolescents
begin to curb their impulsivity, develop
emotional efficacy, and ultimately, acquire
emotional maturity. This will enable them to
make viable future plans and lo.ng-term goals
Gross (1987), emotional
regulation may take two forms:
Cognitive reappraisal.
• It involves the evaluation of the
situation prior to making personal,
subjective valuations about it. This
approach can be helpful because it
allows for the logical evaluation of
the situation instead of letting
emotions rule over rationality.
Suppression.
• It involves denial and masking of
facial expressions to hide one’s
current emotional state. In certain
situations where expressing
feelings will not always have
positive outcomes, suppression
may be the practical option.
Another approach in explaining
emotional regulation
Cognitive/covert strategies  Behavioral/overt strategies
• strategies include experiential avoidance
(avoidance of thoughts and feelings
judged to be painful), rumination
(repeated contemplation), acceptance,
and distraction. The advantage of using
these strategies is that they provide the
ability to alter negative impacts of
unpleasant emotions.
 
• entail engagement in observable activities,
such as behavioral avoidance (choice of
not doing behaviors resulting in negative
emotions), substance abuse, exercise,
eating, and getting involved in social
activities. An advantage of behavioral
regulation is that its observable nature
allows them to be monitored directly.
Meta-analytic Research:

• ten (10) common strategies employed in emotional regulation, namely:

1. Rumination
2. Distraction
3. Acceptance
4. Problem solving
5. Behavioral avoidance
6. Experiential avoidance
7. Expressive suppression
8. Reappraisal
9. Mindfulness
10. Worry
There are common characteristics shared by individuals
who have achieved emotional maturity and efficacy.

• Self-control. Managing disruptive impulses.

• Trustworthiness. Maintaining standards of honesty
and integrity.
• Conscientiousness. Taking responsibility for one’s
performance.
• Adaptability. Handling change with flexibility.
• Innovation. Being open to new ideas.
• Empathy. Understanding other people and putting
yourself in their shoes.
Take Note:
• In a cultural aspect, emotional regulation is defined as :
– All the process that help attain culturally appropriate or
functional emotional experience.

• How are emotional regulation abilities developed?

– Regulating emotions can be primarily learned through
observational and social referencing, particularly on the basis
of the family. The emotional climate of homes, parenting
styles of parents, family communication and socialization
practices, and mental health conditions of family members
converge toward the emotional development of adolescents.
• https://youtu.be/pp71BH0UlvE

• Please watch this  and listen carefully,

you’ll be delighted by the message. <3

• Which is more important? Happiness or

Sadness?