Human Sexuality PDF

LESSON 8-9: SEXUAL SELF Hormones – natural substance that is produced in the body. Sexual selfhood - it is how one thinks about himself/herself as a sexual individual. Human sexuality Types of H...

LESSON 8-9: SEXUAL SELF Hormones – natural substance that is produced in the body. Sexual selfhood - it is how one thinks about himself/herself as a sexual individual. Human sexuality Types of Hormones: is a topic that just like beauty is culturally diverse  Testosterone  Estrogen Perspectives:  Progesterone  Historical  Biological PERSPECTIVE OF HUMAN SEXUALITY -  Psychological PSYCHOLOGICAL  Religious FREUD’S PSYCHOSEXUAL STAGES OF PERSPECTIVE OF HUMAN SEXUALITY- DEVELOPMENT HISTORICAL Oral Stage - The erogenous zone is the mouth which ANCIENT GREECE receives gratification through eating and sucking  Man assumes the dominant role  The male symbol is viewed as the symbol of fertility. Anal Stage - The erogenous zone is the anus in which  Women are considered as objects to be possessed sexual gratification is derived from defecation just like a property  Woman in Greek is “gyne”—children bearer Phallic Stage - The erogenous zone is the genitals  Sexual attractions on the opposite sex parent MIDDLE AGES  Oedipus complex-sexual attraction of the boy  The strong influence of the church particularly in child toward the mother matters of sexuality  Electra complex-sexual attraction of the girl child  All sexual acts that do not lead to procreation were toward the father considered evil Latency Stage - Sexual impulses lie dormant as the PROTESTANT REFORMATION child is occupied by social activites such as going to  Protestantism believes that sexuality is a natural school and playing part of life and priests should be allowed to marry and have families. Genital Stage  Sexual intimacy strengthens the bond of couple  The erogenous zone is the genitals again  Sexual attraction is directed towards others usually 17TH to 18TH CENTURY to the opposite sex  The Puritans rallied for religious, moral and societal reform PERSPECTIVE OF HUMAN SEXUALITY - RELIGIOUS  Premarital sex was considered immoral JUDAISM PERSPECTIVE OF HUMAN SEXUALITY -  Marital sex is considered as blessed by God and BIOLOGICAL pleasurable for man and woman  Sexual connection makes an opportunity for Primary Sex Characteristics – sexual organs present spirituality and transcendence at birth and directly involved in human reproduction. ISLAM MALE FEMALE  Family is of utmost importance and celibacy within Testes Ovaries marriage is prohibited Penis Fallopian tubes  Men are allowed to have up to four wives but Scrotum Uterus women can only have one husband Seminal vesicles and prostate Vagina  Sex is only within marriage and premarital sex is glands penalised Secondary Sex Characteristics – sexual organs and CATHOLICISM traits that develop at puberty and are indirectly involved  Marriage is purely for intercourse and procreation. in human reproduction. Pope John Paul II confirmed that married couples should engage in intercourse for procreation MALE FEMALE (Evangelium Vitae, 1995) Voice becomes much lower Menstruation  Homosexual orientation is not a sin but homosexual acts are. Birth control is opposed and natural family Hair growth on chest, face, Breast enlarge underarms, arms, legs and planning is acceptable pubic area Increase muscle size Hair growth on underarms UNDERSTANDING CHEMISTRY OF LOVE, LUST and pubic area AND ATTACHMENT Skin becomes oily and pores Hip widens enlarge William Masters and Virginia Johnson use the term Skin becomes oily and pores “sexual-response cycle” to describe the changes that enlarge occur in the body as men and women become sexually 3. Commitment - the decision to maintain the aroused. relationship through good times and bad times THE HUMAN SEXUAL RESPONSE CYCLE 1. Liking (Intimacy) 2. Infatuation (Passion) Desire phase 3. Empty love (Commitment)  Sexual urges occur in response to sexual cues or 4. Romantic love (Passion and Intimacy). fantasies. 5. Companionate love (Intimacy and Commitment) 6. Fatuous love (Passion and Commitment) Arousal stage 7. Consummate love (Passion, Intimacy, and  A subjective sense of sexual pleasure and Commitment) physiological signs of sexual arousal: in males, penile tumescence (increased flow of blood into the DIVERSITY OF SEXUAL BEHAVIOR penis); in females, vasocongestion (blood pools in the pelvic area) leading to vaginal lubrication and Sex came from the Latin word “secare” meaning “to breast tumescence (erect nipples). divide” Plateau phase SEXUAL ORIENTATIONS  Brief period occurs before orgasm.  Pattern of romantic, emotional or sexual attraction to a person of opposite sex, same sex or both Orgasm phase sexes.  In males, feelings of the inevitability of ejaculation, followed by ejaculation; in females, contractions of  Heterosexual - Person’s whose sexual orientation the walls of the lower third of the vagina. is toward other of the opposite sex  Homosexual - Refers to a person whose sexual Resolution phase orientation is toward another of the same sex  Decrease in arousal occurs after orgasm  Bisexual - Is a person who may be sexually (particularly in men). oriented to both men and women  Transsexual - Those who seek or undergone physical transition from male to female or vice versa—sex reassignment surgery  Pansexual - Persons who are sexually attracted to people regardless of their sex or gender identity SEXUALLY TRANSMITTED DISEASE (STIs) THE PHASES OF HUMAN SEXUAL RESPONSE SEXUALLY TRANSMITTED INFECTIONS  Diseases that are contracted primarily through Sexual response varies form one person to another sexual contact with an infected individual person and sexual fulfilment can occur without the  An increasing health problem completion of all phases Chlamydia THREE PHASES OF ROMANTIC LOVE  One of the common sexually transmitted infections  Organism that spreads through sexual contact and Lust Phase infects the genital organs of both sexes  intense craving for sexual contact Genital herpes Attraction Phase  Caused by a large family of viruses of different  couple are infatuated and pursue a relationship strains  These are small blisters or sores around the Attachment Phase genitals that when it breaks open it causes  long-term bond between partners characterized by excoriating pain. feelings of security, comfort and emotional union. Gonorrhoea John Lee’s Styles of Love  symptoms for males are discharge from the penis 1. Eros – sexual and emotional and burning sensations while urinating 2. Storge – love- related friendship  Symptoms for females are irritating vaginal 3. Ludus – love is just a game discharge 4. Mania – obsessive and possessive 5. Pragma – compatibility with partner Syphillis 6. Agape – altruistic and selfless love ( God’s Love)  This first show itself in a small wound at the point of sexual contact. In the second stage, rashes appear. Triangular Theory of Love by Robert Sternberg  This infectious disease may affect the brain, heart 1. Intimacy - the desire to give and receive and even the growing fetus 2. Passion - intensely romantic or sexual desire for another person HIV/AIDS wanting to have and possess has a connection with  Leads to infections that lead to attack and destroy another aspect of the self, the material self. the immune system which is the defence of the  Possessions, tell a lot about their owners. Thus, body to illness like cancer, tuberculosis, etc. one’s sense of self and identity is influential on how  HIV leads to AIDS if untreated an individual chooses to purchase his/her wants and how he/she makes economic decisions that will METHODS OF CONTRACEPTIONS address his/her personal and social needs.  The decisions that go into the purchase of items CONTRACEPTIONS: NATURAL AND ARTIFICIAL and certain services is dependent on a number of factors, including financial constraints, availability of NATURAL/BEHAVIORAL METHODS items and services, and the influence of family and 1. Rhythm or calendar method - determining friends. female’s most fertile and infertile times by charting the menstrual cycle  However, the most important factor is determining 2. Abstinence or celibacy - avoidance of sexual whether these items and services fall under: intercourse  Wants. Synonymous with luxuries. People buy 3. Outercourse - sexual activity that does not include them for reasons that do not warrant necessity. the insertion of the penis into the vagina  Needs. These are important for survival. Food, 4. Withdrawal – This is the withdrawal of the penis clothing, and shelter are basic needs so people from vagina prior to ejaculation. purchase them out of necessity. There are mainly three types of artificial  In the process of acquiring material goods, people contraception they are: generally consider 2 things: 1. Hormonal Contraception  Utility. Concerned with how things serve a practical 2. Barrier Methods purpose. 3. Emergency Contraceptive  Significance. Concerned with the meaning assigned to the object. It is also concerned with HORMONAL METHOD OF CONTRACEPTION how objects become powerful symbols or icons of 1. Hormonal contraceptives (the pill, the patch, and the habit and ritual which can be quite separate from vaginal ring) all contain a small amount of man-made their primary function. estrogen and progestin hormones. These hormones work to inhibit the body's natural cyclical hormones to  According to John Heskett, a British writer and prevent pregnancy. lecturer on the economic, political, cultural and human value of industrial design, design combines BARRIER METHODS “need” and “desire” in the form of a practical object  In this method, the fertilization of ovum and sperm that can also reflect the user’s identity and is prevented with the help of barriers. Barriers are aspirations through its form and decoration. available for both males and females. Condoms are  For him, there is a significance and function behind barriers made of thin rubber that are used to cover everyday things. He explains the effect of design in penis in males and vagina in females. everyday life.  This reflects the personal identity wherever the STERILIZATION person is: home, work, and restaurant or at a 1. Tubal litigation- surgery for woman in which the leisure place. This design really matters from the fallopian tubes are tied to prevent eggs from smallest things like toothpick, spoon and fork, the travelling to the uterus kind and presentation of food that people eat up to 2. Vasectomy - operation in which a surgeon makes a the bigger gadgets, equipment and cars. small cut in the upper part of the scrotum then ties the vas deferens. Man can still have orgasm after  Roland Barthes (1915 – 1980) the French theorist, the operation was one of the first to observe the relationship that people have with objects, and in particular looked at INTRAUTERINE DEVICE the objects as signs or things which could be  A small device that is placed in the uterus by a decoded to convey messages beyond their doctor to prevent pregnancy practical value. EMERGENCY CONTRACEPTION  In the 1950s, he popularized the field of Semiology  Protects against pregnancy after unprotected sex (the study of objects as signs). A sign is anything has already occurred. Could be through IUD or that conveys meaning. It was Barthes who revealed higher dosage of pills. that everyday objects are not just things but a complex system of signs which allows one to read Lesson 10: The Material/Economic Self meaning into people and places. What people I shop, therefore, I am. I have; therefore, I am? increasingly produce are not material objects, but  Belk (1988) stated that “we regard our possessions signs. as parts of our selves. We are what we have and what we possess.” There is a direct link between  According to him, a sign has two elements: signifier self-identity with what we have and possess. Our which refers to its physical form and signified, the mental concepts it refers to. Hence, objects are not  just things but are reflections of the wider lives of  Lotze in his book, Microcosmus, stipulates that communication and individuals. Not surprisingly, “Any time we bring an object into the surface of our the clothes one wears, the car one drives and the body, we invest that object into the consciousness furnishing of one’s home, are all expressions of one of our personal existence taking in its contours to self, even when they act as disguises rather than be our own and making it part of the self. ” reflections.  Clothing is a form of self-expression. We choose and wear clothes that are reflection of our self.  In addition, material self can be explained in understanding self-extension. That is, both good 3. Immediate Family and bad aspects of objects are seen to attach to  Our parents and siblings hold another great people through their physical contact or proximity. important part of our self. This can result in multiple levels of self.  What they do or become affects us.  On the other hand, to give importance on the  When an immediate family member dies, part of out number of categories of possessions that are self dies, too. commonly incorporated into the sense of self.  When their lives are in success, we feel their Categories may be collections, money, pets, other victories as if we are the one holding the trophy. In people, and body parts. their failures, we are put to shame or guilt. When they are in disadvantage situation, there is an The Theory of the meaning of material possession urgent urge to help like a voluntary instinct of suggest that material goods can fulfil a range of saving one’s self from danger. instrumental, social, symbolic and affective  We place huge investment in our immediate family functions: when we see them as the nearest replica of our self. 1. Instrumental functions relate to the functional properties of a product. For example, a person bought a 4. Home pick-up style car for family and business functions.  Home is where our heart is. It is the earliest nest of 2. Social symbolic function signifies personal qualities, our selfhood. Our experiences inside the home social standing, group affiliation and gender role. For were recorded and marked on particular parts and instance buying iPhone instead of other mobile phones. things in our home. 3. Categorical functions refers to the extent to which material possessions may be used to communicate We Are What We Have group membership or status. 4. Self-expression functions reflect a person’s unique  Russel Belk posits that “…we regard our qualities, values or attitudes. There are people who may possessions as part of ourselves. We are what we represent themselves by collecting objects with a Hello have and what we posses.” Kitty brand and the like.  As we grow older, putting importance to material MATERIAL SELF possession decreases.  According to William James, understanding the self  Material possession gains higher value in our can be examined through its different components: lifetime if we use material possession to find (1) its constituents; happiness, associate these things with significant (2) the feelings and emotions they arouse—self-feelings; events, accomplishments, and people in our lives. (3) the actions to which they prompt—self-seeking and self-preservation  There are even times, when material possession of  The constituents of self are composed of the a person that is closely identified to the person, material self, the social self, the spiritual self, and gains acknowledgement with high regard even if the pure ego. the person already passed away.  The material self, according to James primarily is about our bodies, clothes, immediate family, and  The possessions that we dearly have tell something home. about who we are, our self-concept, our past, and even our future. 1. Body  The inner most part of our material self is our body. Intentionally, we are investing to our body.  We are directly attached to this commodity that we cannot live without. We strive hard to make sure that this body functions well and good.  Any ailments disorder directly affects us. We do have certain preferential attachment or intimate closeness to certain body parts because of its Lesson 11 : Spiritual Self value to us. The practice of religion: belief in supernatural being 2. Clothes and power  Influenced by the “Philosophy of Dress” by Herman Lotze, James believed that clothing is an essential  According to Giddens (2006), religion is a cultural part of the material self. system of commonly shared beliefs and rituals that provide a sense of ultimate meaning by creating an  idea of reality that is sacred, all-encompassing and RITUAL supernatural.  Performance of ceremonial acts prescribed by a tradition or sacred law.  He identified the key elements of religion such as (a)  A specific, observable mode of behavior exhibited religion is a form of culture-shares all by all known societies; as a way of defining or characteristics of culture such as shared beliefs, describing humans. values that create an identity, (b) religion involves beliefs that take the form of ritualized practices - all Three fundamental characteristics of Ritual: members engage in behaviors that identify them as  A feeling or emotion of respect, awe, fascination, or members of the community, and (c) religion dread in relation to the sacred provides a sense of purpose-feeling that life is  Dependence upon a belief system that is usually ultimately meaningful. expressed in the language of myth  Is symbolic in relation to its reference  In addition, Durkheim (1912) defined religion as a unified system of beliefs and practices relative to Religion, Magic, and Witchcraft sacred things, things set-apart and forbidden beliefs  Religion came from the Latin word religio means to and practices which unite into one single moral respect or care for. It is generally defined as; “belief community called a Church, all those who adhere to in, worship of, or obedience to a supernatural them. power or powers considered to be divine or to have control of human destiny."  The spiritual self is the most intimate, inner subjective part of self. It is the most intimate version  According to Santrock (2014), religion is an of the self because of the satisfaction experienced organized set of beliefs, practices, rituals and when thinking of one’s ability to argue and symbols that increases an individual’s connection to discriminate, of one’s moral sensibility and a sacred or transcendent other (God, higher power, conscience, and Of our unconquerable will (James ultimate truth). 1890) is purer than all other sentiments of satisfaction Religion  A set of cultural beliefs and practices that usually  Statistics indicate Christianity as the world’s largest includes some or all of basic characteristics. (Stein religion with a 33% population. It is followed by 2011) Islam with a 21% population, Hinduism with a 14% These characteristics are: population, Buddhism with 6% population, Chinese 1. A belief in anthropomorphic supernatural being, Traditionalism at around 6% and Judaism at only such as spirit and gods about 0.22%. 2. A focus on the sacred supernatural, where sacred refers to a feeling of reverence and awe.  Philippines is the only Christian country in the 3. The presence of supernatural power or energy that South East Asia. Filipinos show their religiosity is found on supernatural beings as well as physical through participating on different religious practices beings and objects. such as baptism, fiestas, “sinakulo,” prayer, 4. The performance of ritual activities that involves the fellowship, communion, and other activities related manipulation of sacred object to communicate to to church. supernatural beings and/or to influence or control events  Before the Spanish colonization, Filipinos believed 5. The articulation of worldview and moral codes in animism, a belief that all objects have spirits. through narratives and other means They also believed in supernatural being. According 6. Provide the creation and maintenance of social to McClenon (1991), the concept of supernatural bonds and mechanism of social control within a has been shaped by the Western notion of nature community and causality and it is culturally specific.  Religiousness is the degree by which one is  According to Daskeo (2012), many Filipinos still affiliated with an organized religion in terms of the spice their life with superstitious beliefs that they person’s participation in the prescribed rituals and strongly believe could help them cope with day to practices, connection with its beliefs and day activities especially most important events in involvement with its community of believers. life such as marriage, finding a job, and moving to a new house.  Spirituality, on the other hand, involves experiencing something beyond oneself in a Religion, Spirituality, Magic, Witchcraft transcendent manner and living in a way that benefits others and society. It could be related to a The Function of Rituals search for the sacred.  Ritual traditions of Filipinos are best understood in terms of their intentions.  The term “sacred” may signify a person, an object,  Rituals have several functions. There are rituals to a principle, or a concept that transcends the self. have a good harvest, ask for the guidance and The sacred can include a divine being or a divine protection from their ancestors and unseen forces, object that is “set apart” and considered as holy or to heal the sick, to bring good luck and to conceive. beyond ordinary. The reference to what religion is,  also refers to the dynamics of the meaning attached  Vipassana practices aim at developing insight into to spirituality. It emerges as people relate to the reality. developmental and existential challenges of the  Acquiring wisdom is by studying Buddha’s teaching, search for the meaning of existence amidst the the Dharma. ambiguity of life.  Buddhist celebrations are Parinirvana Day in  Spiritual identity is the persistent sense of self that February; Buddha Day (Wesak) in May; Dharma addresses ultimate questions about the nature, Day in July; and Sangha Day in November. purpose and meaning of life. It results in behavior that are consonant with the individual’s core values. The Noble Eightfold Path  The definition of a sense of spiritual identity focuses  Right View - know the truth on the individual construction of a relationship to  Right Intention - free your mind of evil the sacred and ultimate meaning.  Right Speech - say nothing that hurts others  Right Action - work for the good of others Magic  Right Livelihood - respect life  Magic is the power apparently influencing the  Right Effort - resist evil course of events by using mysterious or  Right Concentration - practice meditation supernatural forces. It is the ability to use  Right Mindfulness - control your thoughts supernatural forces to make impossible things happen, such as making people disappear or CHRISTIANITY controlling events in nature. Beliefs:  Christians believe in Trinitarian God, one God in  A magician is usually a worker in the kind of magic three personas: God the Father (Creator), God the that is on the whole public and good, whereas a Son (Savior), and God the Holy Spirit (Sustainer). sorcerer is generally considered an evil figure, one Eternal life after death will be achieved through faith who deals in matters that his or her clients would in Jesus Christ. rather keep secret and one whose work may be  The Holy Bible is a selection of books, which is downright antisocial (Frankle and Stein, 2005). divided into two ‒ the Old Testament and New Testament.  A sorcerer is translated from the Greek word pharmakos, and carries with it the idea of medicine, Customs and Practices: magic potion, drugs, and poison. Barang is the  The Sacrament of Baptism symbolizes the birth in Filipino term for a sorcerer. It is used to describe Christian World. The Sacrament of Communion is malignant sorcery or familiar spirits (usually a an act of remembrance of Jesus Christ’s sacrificial swarm of destructive insects, specially carnivorous love. beetles).  Christmas and Resurrection (Easter) are the two  Mambabarang is a person who practices this major celebrations in Christianity. specific type of sorcery or witchcraft. Binarang is the target (usually a person) of sorcery or witchcraft. Hinduism Beliefs:  Kulam is the Tagalog word for “voodoo” or  Hindus believe that existence is a cycle of birth, “witchcraft”. It is one of the most well-known death, and rebirth, governed by Karma, a concept aspects of Philippine folklore. The fear of kulam where the reincarnated life will depend on how the usually has an effect on how a person conducts past life was spent. Vedas are sacred scriptures of himself in the community and on how people treat Hindus. Mahabharata and Ramayana are two other each other in a community. A mangkukulam is a important texts of the Hindus. person who uses black magic or spells on a victim. Customs and Practices:  Albulario is a Filipino witch doctor, folk healer or  Diwali is the Festival of Lights. Navrati is the festival medicine man of nine nights, which celebrate the triumph of good over evil. Hindus have set dates to honor particular Some World Religious Beliefs and Practices manifestations of God. BUDDHISM ISLAM Beliefs: Beliefs:  Life is not a bed of roses. Instead, there are  Islam means “willing submission to God.” Muslims suffering, pain, and frustration. This reactive cycle believe in Allah, who is their “One God”, in the unity can be broken through the practice of mediation, and universality of God, that Mohammed is the last acquiring more wisdom and deeper understanding, and final prophet sent by God. The Holy Book of and acceptance of things as they are. Islam is called the Quran. Muslims also have a strong sense of community or “ummah” and an Customs and Practices: awareness of their solidarity with all Muslims  2 types of meditation practices: Samatha and worldwide. Vipassana  Samatha is practiced as mindfulness of breathing and development of loving kindness Customs and Practices: managed to save his life by slipping into the other  Muslims believe in the five pillars of Islam, which line without being noticed. Other members of his are the foundation of Muslim life: family were not so fortunate. Frankl’s wife, his 1. Shahadah – statement of faith: “There is no God parents, and other members of his family died in but the one true God and Mohammed is his the concentration camps. messenger. 2. Salat – the prayer that is practiced five times a day.  On returning to Vienna after Germany’s defeat in 3. Zakat – the monetary offering for the benefit of the 1945, Frankl, who had secretly been keeping a poor. It comprises the 2.5% of a Muslim’s assets. record of his observations in the camps on scraps 4. Hajj – the yearly pilgrimage to Mecca. Muslims who of paper, published a book in German setting out can afford are asked to do the pilgrimage at least his ideas on Logotherapy. This was translated into once in their lifetime. English in 1959, and in a revised and enlarged 5. Sawm – the fasting. Muslims do fasting, from food, edition appeared as The Doctor and the Soul: An drink, and sexual act, during the celebration of Introduction to Logotherapy in 1963. By the time of Ramadan. Ramadan is the ninth month of the his death, Frankl’s book, Man's Search for Meaning, Islamic lunar calendar. The fast is from dawn to had been translated into 24 languages and sunset. reprinted 73 times and had long been used as a  Eidul-Fitr is the celebration at the end of Ramadan, standard text in high school and university courses while Eidul-Adha is celebrated within the in psychology, philosophy, and theology. completion of the Pilgrimage, the Hajj. LOGOTHERAPY JUDAISM  A psychotherapy introduced by Dr. Viktor Frankl. Beliefs: The main belief is that “man’s primary motivational  The Jews believe in the God of Abraham, the same force is search for meaning.” Logotherapy aids God that liberated the Hebrew slaves from Egypt to individuals to find personal meaning of life, Canaan, the Promised Land through the leadership whatever life situation they may be. It uses the of Moses and later, Joshua. philosophy of optimism in the face of tragedy,  The Jews believe in the coming of Messiah, the where people are capable of “turning suffering into Savior. The sacred scripture of the Jews is called human achievement and accomplishment; deriving the Torah or the Law. from guilt the opportunity to change oneself for the better and deriving from life’s transitoriness an Customs and Practices: incentive to take responsible action.” There are five major festivals observed by the Jews: 1. Rosh Hashanah – the New Year The Franklian Psychology has these basic concepts: 2. Yom Kippur – the Day of Atonement  Life has meaning under all circumstances. 3. Pesach – Passover  Main motivation for living is our will to find meaning 4. Shavuot – Pentecost in life. 5. Sukkot – Tabernacles  Freedom to find meaning  The Jewish Sabbath begins on Friday evening at LOGOTHERAPY ASSUMPTIONS sunset and is an important time when families gather for the Shabbat meal. 1. The human being is an entity consisting of body, mind, and spirit. Finding and Creating Meaning of Life This first assumption deals with the body(soma), mind(psyche), and spirit(noos). Viktor Frankl According to Frankl, the body and mind are what we  Viktor E. Frankl was born in Vienna, Austria on have and the spirit is what we are. March 26, 1905 as the second of three children. 2. Life has meaning under all circumstances, even He died in 1997 in Vienna, Austria, of heart failure. the most miserable. His mother was from Prague and his father came Assumption two is “ultimate meaning.” This is difficult to from Suedmaehre. Frankl grew up in Vienna, the grasp but it is something everyone experiences and it birthplace of modern psychiatry and home of the represents an order in a world with laws that go beyond renowned psychiatrists Sigmund Freud and Alfred human laws. Adler. 3. People have a will to meaning. The third assumption is seen as our main motivation for  In 1942 Frankl married his first wife, Tilly Grosser. living and acting. When we see meaning, we are ready Nine months later, Frankl, his wife and his parents for any type of suffering. This is considered to be were deported to the Theresienstadt camp near different than our will to achieve power and pleasure. Prague. Even though he was in four Nazi camps, 4. People have freedom under all circumstances to Frankl survived the Holocaust, including Auschwitz activate the will to find meaning. in Poland from 1942-45, where the camp doctor Assumption four is that we are free to activate our will to Josef Mengele, was supervising the division of the find meaning, and this can be done under any incoming prisoners into two lines. Those in the line circumstances. This deals with change of attitudes about moving left were to go to the gas chambers, while unavoidable fate. Frankl was able to test the first four those in the line moving right were to be spared. assumptions when he was confined in the concentration Frankl was directed to join the line moving left, but camps. Frankl’s Sources of Meaning 4. Politics goes hand in hand with the society. Politics pervades the structure of society, and thus influences 1. Purposeful Work. inhabitants in their beliefs, ethics, and behavior. To find the meaning of life starts with holding a future goal. Each individual has his/her However, the political self is not only shaped by own future goal to achieve or a task to perform. That one’s political affiliation or beliefs. One’s sense of task or goal to fulfill becomes the accountability should be manifested in promoting meaning of life. Therefore, the meaning of life is unique certain advocacies through healthy political to every individual. engagement. This is aligned with the concept of active 2. Courage in the Face of Difficulty. citizenship. A meaningful life is a life with suffering. Suffering is inevitable part of life. To find meaning of life is to ACTIVE CITIZENSHIP recognize suffering, pain, and death as part of life and to have the courage to face these life difficulties. Active citizenship refers to the structured forms of 3. Love. engagement with political processes and everyday Love is the only way to grasp another human being in forms of participation in society. It is also defined as the innermost core of his personality. No one can the process of sharing decisions which affect one’s life become fully aware of the very essence of another and the life of a community in which one lives. human being unless he loves him. By his love, he is Participation is the fundamental right of citizenship. enabled to see the essential traits and features in the beloved person; and even more, he sees that which is Active citizenship is anchored on one’s cognitive and potential in him. Furthermore, by his love, the loving behavioral engagement to participate in formal and person enables the beloved person to actualize these informal political activities. Different people manifest potentialities. By making him aware of what he can be different levels of active citizenship; some they take a and of what he should become, he makes these more active approach in making their voices heard. potentialities come true. Active citizenship is a practice of democracy. “The ultimate secret on the spiritual foundation of life is Democracy should not only be thought of as a form of that love is salvation and joy eternity.” government. It is a communal system that allows The ultimate factor to find the meaning of life is love. volitional freedom of citizens to make informed choices that allow them to be heard. LESSON 12: POLITICAL SELF Active citizenship is a social construct. It fosters social POLITICAL SELF: DEVELOPING ACTIVE relatedness and belongingness. CITIZENSHIP The most important goal of active citizenship is to instil POLITICS, CITIZENSHIP AND THE SELF change and influence society at large. As members of the society, people are naturally Active citizenship is also associated with the “sense obligated to participate in a political system as of community.” People, including adolescents, social citizens. Politics refers to the actions or activities participate in communal activities because it gives a concerned with achieving and using power in a nation or sense of belonging in a particular group. Active society. It is also defined as the ways that power is citizenship may facilitate ethnic pride and provide a shared in an organization and the ways it is affected by voice to the woes of their social group. personal relationships between people who work together. For the younger generation, active citizenship can contribute to their social development. Engaging in such As Aristotle stated, “man is, by nature, a political activities can also enhance efficacy and competence of animal.” This is because man is a social being and the younger generation, as they are considered to be that people naturally drawn to various political the “future leaders” of the society. The participation of involvements in order to satisfy their social needs. the youth in nation- building activities enhances their value orientation and fosters integrity, compassion, and Politics as imbibed by man implies several things: the sense of justice, which are crucial to the holistic development of a citizen of a nation. 1. Politics is concerned with power. Power inequalities can be observed within societies. The one who holds Active citizenship helps an individual embrace his/her power holds influence. individuality through the choices he/she makes and 2. Politics functions based on a particular social the behavior he/she manifests. The political self is economic and cultural context. The nature of politics a result of various personal and environmental and political systems is dependent on the culture of the factors that impact the individual. The participation state. Political claims made by advocates are influenced of the youth in political discourse and social activities by their geographical location and ideology. can result in cultural and political paradigm shifts 3. The political is also personal. One’s personal choices that may be felt even by future generations. Thus, the reflect his/her personal politics; both are future begins now. indistinguishable. LESSON 13: DIGITAL SELF  DIGITAL LITERACY Teaching and learning about technology and its THE SELF IN DIGITAL WORLD use  The millennial generation is known to be the  DIGITAL LAW generation of digital natives because millennials Electronic responsibility for actions and deeds were born in an era of rapid technological advancement. As a result, daily life is almost  DIGITAL ETIQUETTE always dependent on the functions of technology, Electronic standards of conduct or procedure especially the internet which provides people with a venue of presenting their identified through social  DIGITAL COMMUNICATION media platforms. Electronic exchange of information  The advent of technology comes with a corresponding challenge: to ensure that technology  DIGITAL COMMERCE is used properly. This is the essence of digital Electronic buying and selling of goods citizenship, which refers to the norms of appropriate and responsible behaviour towards technology use.  DIGITAL ACCESS Digital citizenship is anchored in 3 general Full electronic participation in society principles: respecting, educating, and protecting oneself and others. Digital citizenship serves the  The themes listed above emphasize the purpose or regulating human behaviour in a highly- proliferation of technology in the world and how technological and digital world. they are used for specific purposes. Suffice it to say, technology is here to stay. There is a need to adapt  A major concern of living in the digital era is how to the dynamic changes that technology entails. technology shapes one's sense of self and identity.  Technology offers limitless opportunities; its One concept that is related to the concept of the presence is inevitable. However, technology need digital self is online disinhibition. It is defined as the not control the society and people's lives. An lack of restraint one feels when communicating individual must define himself/herself based solely online in comparison to communicating in person. on his/her terms.  Some individuals lose their inhibition in social interactions because there is an aspect of being THE DIGITAL SELF: WHY DO WE EXPRESS present only in the virtual, a sort of anonymity. OURSELVES ON SOCIAL MEDIA LIKE WE DO? Anonymity may serve as an option for individuals The Development of the Digital Self who are naturally shy and introverted to express their thoughts, without threat to their self-esteem.  The idea of the digital self developed from the original phenomenon of the 'extended self',  Nowadays, however, people are more inclined to pioneered by Russell Belk in 1988. He believed our show their own personalities via online channels. possessions are a major contributor to and The internet becomes a multi-media venue for reflection of our identities. Back in the day, it was showcasing personal traits, qualities, and even external objects, such as clothes, jewellery and experiences. The values and beliefs he/she cars etc. that he believed we used and considered upholds are also expressed in his/her online as part of ourselves. behavior. Thus, technology, through the  Nowadays however, it isn't merely tangible development of virtual spaces and communities belongings that researchers consider as part of our accessible through the internet, can be a basis of extended self. Our digital possessions such as evaluating the consistency of the self. photos, videos, statuses, texts, and emails are now seen to be significantly important to shaping our  The permeating nature of technology has also digital self. influenced various technological and online behaviors people manifest. Within the concept of Why do we have a Digital Self? digital citizenship, there are 9 themes that cover these behaviors:  The idea of the Digital Self is an interesting and relatively new topic discussed in consumer 9 ELEMENTS OF DIGITAL CITIZENSHIP behaviour research. Researchers, such as Stone (1996) and Hemetsburger (2005) claim that the  DIGITAL HEALTH & WELLNESS digital web allows us to try out different personas Physical & psychological well-being in a digital that differ from our real life identities. But why would world we want to even do this? We were especially interested in looking at why we express ourselves  DIGITAL SECURITY online the way we do and we wanted to share the Electronic precautions to guarantee safety most common reasons:  DIGITAL RIGHTS & RESPONSIBILITIES  We want to meet the expectation of others: Those freedoms extended to everyone in a research shows over 50% of women would edit digital world their social media photos to look better and meet  the expectations that the media and magazines neurons into a network; wire up some of the inputs have set to senses like vision, touch, and hearing; wire up  We want to boost our self-esteem: people upload some of the outputs to muscles… and you get an photos and statuses online that they feel will amazingly complex system capable of thought, receive 'likes' and positive feedback in which learning, memory, and emotion ultimately helps their egos  The brain acts as a dense network of fiber  To feel a sense of belonging: Some of us want to fit pathways consisting of approximately 100 billion in with the crowd and upload things that are 'down (1010) neurons. The brain consists of three with the trend' - for instance, who notices the principle parts – stem, cerebellum and cerebrum – amount of people posting pictures of their food as shown in Figure 1 below. Of the three, the increasing? It didn't come from nowhere. cerebrum is most important in learning, since this is  Bigger sense of freedom: Unlike real life, digital where higher-ordered functions like memory and platforms allow us to express ourselves in any way reasoning occur. Each area of the cerebrum we want to without anyone there to physically judge specializes in a function – sight, hearing, speech, us touch, short-term memory, long-term memory,  Striving to be our ideal selves: Digital Apps, such as language and reasoning abilities are the most Facetune, that allow us to improve our important for learning. appearances on photos (through teeth whitening, skin smoothing and body shape editing) helps consumers to express as their 'ideal' self online and inevitably feel better about themselves  In conclusion, the digital world has provided us with greater opportunities to express our identity in any form we want to. But what we all need to remember is: how will we feel if we go so far to express ourselves differently online that we forget what reality is, or worse, we end up resenting it? Lesson 14: Learning to be a better student Once processed in short-term memory, our brain’s HOW LEARNING HAPPENS IN THE HUMAN BRAIN neural pathways carry these memories to the structural core, where they are compared with existing memories  Learning is simply what the brain does. Whether and stored in our long-term memory, the vast repository you are studying Math, refining your dance moves, of everything we have ever experienced in our lives. remembering a conversation with a dear friend, or This process occurs in an instant, but it is not always reading the lecture notes, it’s all about learning. perfect. In fact, as information races across billions of  Learning is a physical process in which new neurons’ axons, which transmit signals to the next knowledge is represented by new brain cell neuron via synapse, some degradation is common. connections. The strength and formation of these That’s why many of our memories are incomplete or connections are facilitated by chemicals in the brain include false portions that we make up to fill holes in the called growth factors. real memory.  As a result of breakthroughs in neuroscience research, including neuroimaging and neuroelectric  Neuroscientists have long believed that learning monitoring of neurons (brain cells) firing, we now and memory formation are made by the can observe how the brain responds during strengthening and weakening of connections learning. These technologies provide visible among brain cells. Recently, researchers at the representations of the brain's response to University of California Irvine’s Center for the instructional practices, revealing neurological Neurobiology of Learning and Memory proved it. In activity as information travels from the body's experiments with mice, they were able to isolate sensory intake systems through the attention and and observe the actions of the brain while learning emotional filters, forming memory linkages and a new task. Researchers found that when two activating the highest cognitive networks of neurons frequently interact, they form a bond that executive function (Accessed July 27, 2020 from allows them to transmit more easily and accurately. http://www.ascd.org/publications/books/119008/cha This leads to more complete memories and easier pters/How-the-Brain-Learns-Best.aspx). recall. Conversely, when two neurons rarely interacted, the transmission was often incomplete,  Brain is an enormous network of neurons. Each leading to either a faulty memory or no memory at tiny neuron is a pretty complicated little machine. all. Each neuron connects with many other neurons. It  As an example of this, consider your daily commute. “listens” for electrical and chemical signals from You don’t really need to think consciously about other neurons and fires its own signal, an action how to get to work, because it is a trip you have potential, when it receives enough input from the taken so many times that the memory of how to neurons that connect to it. The action potential gets navigate is ingrained. The neurons that control this “heard” by other neurons and influences their firing memory have communicated so often, they have as well. Put together billions and billions of these formed a tight bond, like a group of old friends.  1 A person may also evaluate the outcome or output of one’s knowledge and distinguish whether such outcome is what the person expected and whether it can be improved.  Metacognition has an important role in acquiring knowledge or skill therefore it is important to teach learners metacognitive control. Metacognitive strategies can be taught and learned gradually. Teaching students self-evaluation skills help facilitate learning. Below are some metacognitive study strategies that students may use to learning effectively. METACOGNITION AND STUDY STRATEGIES Here are some metacognitive study skills and strategies:  The brain serves as the control unit of the body. 1. Listening to your own thoughts by speaking clearly. Human beings’ physiological, behavioral and 2. Self-monitoring. Observing and evaluating one’s cognitive functions depend on it. The brain can behavior or performance on specific task. perform many forms of complex and covert 3. Reflection. Think deeply about what is being learned. behaviors like thinking and other higher order 4. Awareness of rubrics. Identify basis for evaluation functions like metacognition. which aids in planning and decision making.  Metacognition is often defined as “thinking about 5. Self-tests. your own thinking.” In 1979, it was termed by 6. Observing overt teacher demonstration and modeling. American developmental psychologist John H. 7. Comprehension. Knowing the meaning of the text Flavell. Cognition means thinking while Meta being read or concept being learned. means beyond so the phrase means beyond 8. Rehearsing. Repeatedly doing a skill or acquiring thinking. It is a person’s awareness of ones information and adapting strategies to ensure better thoughts and one’s ability to control it. performance or retention. Metacognition is a higher order thinking which 9. Knowing one’s limits. Awareness of one’s mental and control the cognitive process involved in the physical capacities for specific task. learning process.  Metacognition consists of two components: the Being aware of one’s traits and capacity leads to a knowledge and regulation (Lai, 2011; Flavell, 1979). better understanding of ourselves. Assessment tools The learner’s awareness of one’s ability to help a person identify these traits. understand and learn concepts, and knowledge about one’s learning strategies is called MANAGING YOUR OWN LEARNING: SELF- metacognitive knowledge while the learner’s ability REGULATED LEARNING to observe one’s method of thinking, planning, evaluate the effectiveness of the own learning Students who are conscious of their strengths and strategies and identifying the outcomes is called weaknesses, and can induce themselves to undertake metacognitive regulation. and improve their learning are self- regulated learners.  Metacognitive knowledge has three types. First, the The ability to manage ones learning is definitely an declarative knowledge (person knowledge) is the advantage for individuals. understanding of ones capacities. It is one’s  In the Self-Regulated Learning model, pioneered by subjective assessment. For example Albert is Barry Zimmerman, self-regulation is composed of aware that he has above average mathematical three phases: forethought, performance control and ability and Diane assessed her knowledge in arts self-reflection. In the first phase, (forethought) the as excellent. Second is the procedural knowledge self-regulated student expects and prepares for the (task knowledge) it is the person’s awareness of approaching learning task. Then in the second one’s knowledge and assessment whether a task is stage (performance control) the student organizes easy or difficult. For example, Albert thinks that and performs the procedures while learning. This painting is a difficult task while Diane considers the consists of self-talk and self-monitoring to make the task as easy and stress-free. Last is the strategy most of the learning opportunity. In the last phase, knowledge (conditional knowledge) is the person’s (self reflection) the self-regulated student reflects at ability to use strategies to acquire information, learn the end of the learning task. The student matches new skills or understand concepts. It also refers to the result of their performance to their objectives. one’s ability to cope or adapt other strategies to different situations. For example, Diane would like \\\\\ to learn more about algebra and considered lecture as ineffective, so she tried other methods like answering online algebra tests and participation in group studies.  Metacognitive regulation on the other hand is a person’s ability to monitor and assess their knowledge. Monitoring involves observing one’s knowledge and assess whether one did well or not.  Effective goal-setting principles 1. Clarity. A clear, measurable goal is more achievable than one that is poorly defined. In other words, be specific! The most effective goals have a specific timeline for completion. 2. Challenge. The goal must have a decent level of difficulty in order to motivate you to strive toward the goal. 3. Commitment. Put deliberate effort into meeting this goal. Share your goal with someone else in order to increase your accountability to meet that goal. SETTING GOALS FOR SUCCESS 4. Feedback. Set up a method to receive information on THE IMPORTANCE OF GOALS your progress toward a goal. If losing 30 pounds in four months turns out to be too hard, it is better to adjust the A goal is the desired outcome anticipated by a person or difficulty of your goal mid-way through the timeline than organization. It may be a long term vision or a short term to give up entirely. outcome which can be achieved through careful 5. Task complexity. If a goal is especially complex, planning, execution and evaluation. Goal setting make sure you give yourself enough time to overcome establishes a standard or objective to serve as target of the learning curve involved in completing the task. In one’s actions. It is involved in all the self-regulation other words, if a goal is really tough, make sure you give /metacognitive process. Whereas forefront is to goal yourself some padding to give you the best chance at setting; as performance control is to goal directed action; succeeding. as self-reflection is to evaluation of goal progress. The Five Golden Rules Goals help us to concentrate our energy, arrange 1. Set Goals That Motivate You strategies, consciously having a purpose-centered life,  When you set goals for yourself, it is important that and provide us a sense of accomplishment. Locke (1969) they motivate you: this means making sure that said that working toward a goal is also a major source of they are important to you, and that there is value in motivation and improves performance and that clear achieving them. If you have little interest in the goals and appropriate feedback motivates a person. outcome, or they are irrelevant given the larger Based on reviews, 90% of laboratory and field studies picture, then the chances of you putting in the work on the effects of goal setting on performance showed to make them happen are slim. Motivation is key to that specific and challenging goals led to higher achieving goals. performance. Goals influence performance by directing attention, mobilizing effort, increasing determination, and  Set goals that relate to the high priorities in your life. encouraging plan development. Burton (1983) claimed Without this type of focus, you can end up with far that people who use goal setting effectively suffer less too many goals, leaving you too little time to devote from stress and anxiety, concentrate better, perform to each one. Goal achievement requires better, confident and are satisfied. commitment, so to maximize the likelihood of success, you need to feel a sense of urgency and Locke (2002) claimed that a person’s uppermost moral have an "I must do this" attitude. When you don't goal is the attainment of one's own happiness and even have this, you risk putting off what you need to do coined the phrase 'pursuit of happiness,' in his book An to make the goal a reality. This in turn leaves you Essay Concerning Human Understanding. In setting feeling disappointed and frustrated with yourself, goals for life and happiness, Locke’s writings focus on both of which are de-motivating. And you can end building the best qualities in life. In the person level it up in a very destructive "I can't do anything or be focuses in positive personal traits (e.g. capacity for love, successful at anything" frame of mind. courage, interpersonal skill) while group level focuses on civic virtues and actions leading to enhanced social  Tip: To make sure that your goal is motivating, write responsibility (e.g. work ethic, altruism, responsibility). down why it's valuable and important to you. Ask yourself, "If I were to share my goal with others, GOAL-SETTING THEORY what would I tell them to convince them it was a Goal-setting theory refers to the effects of setting goals worthwhile goal?" You can use this motivating value on subsequent performance. Researcher Edwin Locke statement to help you if you start to doubt yourself found that individuals who set specific, difficult goals or lose confidence in your ability to actually make performed better than those who set general, easy goals. the goal happen Locke proposed five basic principles of goal-setting: clarity, challenge, commitment, feedback, and task 2. Set SMART Goals complexity. You have probably heard of SMART goals already. But Huh? What does that mean? do you always apply the rule? The simple fact is that for One of the most effective ways to stay motivated is to goals to be powerful, they should be designed to be set goals for yourself. However, the type and quality of SMART. There are many variations of what SMART goals you set affects how well they will work. stands for, but the essence is this – goals should be: Specific. Measurable.  Attainable. on to all existing employees for the next quarter" Relevant. rather than "I will reduce employee turnover." The Time Bound. first one is motivating; the second one still has a Set Specific Goals get-out clause "allowing" you to succeed even if  Your goal must be clear and well defined. Vague or some employees leave. generalized goals are unhelpful because they don't  Tip 2: If you use a To-Do List , make yourself a To- provide sufficient direction. Remember, you need Do List template that has your goals at the top of it. goals to show you the way. Make it as easy as you If you use an Action Program , then your goals can to get where you want to go by defining should be at the top of your Project Catalog. precisely where you want to end up.  Post your goals in visible places to remind yourself every day of what it is you intend to do. Put them on Set Measurable Goals your walls, desk, computer monitor, bathroom  Include precise amounts, dates, and so on in your mirror or refrigerator as a constant reminder. goals so you can measure your degree of success. If your goal is simply defined as "To reduce 4. Make an Action Plan expenses" how will you know when you have been  This step is often missed in the process of goal successful? In one month's time if you have a 1 setting. You get so focused on the outcome that percent reduction or in two years' time when you you forget to plan all of the steps that are needed have a 10 percent reduction? Without a way to along the way. By writing out the individual steps, measure your success you miss out on the and then crossing each one off as you complete it, celebration that comes with knowing you have you'll realize that you are making progress towards actually achieved something. your ultimate goal. This is especially important if your goal is big and demanding, or long-term. Set Attainable Goals  Make sure that it's possible to achieve the goals 5. Stick With It! you set. If you set a goal that you have no hope of  Remember, goal setting is an ongoing activity, not achieving, you will only demoralize yourself and just a means to an end. Build in reminders to keep erode your confidence. yourself on track, and make regular time-slots  However, resist the urge to set goals that are too available to review your goals. Your end destination easy. Accomplishing a goal that you didn't have to may remain quite similar over the long term, but the work hard for can be anticlimactic at best, and can action plan you set for yourself along the way can also make you fear setting future goals that carry a change significantly. Make sure the relevance, risk of non-achievement. By setting realistic yet value, and necessity remain high. challenging goals, you hit the balance you need. These are the types of goals that require you to "raise the bar" and they bring the greatest personal TAKING CHARGE’S OF ONE HEALTH satisfaction.  The World Health Organization's definition of health Set Relevant Goals is “a state of complete physical, mental and social  Goals should be relevant to the direction you want well-being and not merely the absence of disease your life and career to take. By keeping goals or infirmity” aligned with this, you'll develop the focus you need to get ahead and do what you want. Set widely  WHO asserts that physical and mental well-being is scattered and inconsistent goals, and you'll fritter a human right, enabling a life without limitation or your time – and your life – away. restriction. Taking charge of one’s health starts with living a healthy lifestyle, managing stress, and Set Time-Bound Goals taking care of one’s self and wellness.  Your goals must have a deadline. Again, this means that you know when you can celebrate LIVING A HEALTHY LIFESTYLE success. When you are working on a deadline, your  Healthy lifestyle makes a big difference. sense of urgency increases and achievement will  A healthy lifestyle is a way of living that lowers the come that much quicker. risk of being seriously ill or dying early. Not all diseases are preventable, but a large proportion of 3. Set Goals in Writing deaths, particularly those from coronary heart  The physical act of writing down a goal makes it disease and lung cancer, can be avoided. Scientific real and tangible. You have no excuse for forgetting studies have identified certain types of behaviour about it. As you write, use the word "will" instead of that contribute to the development of non- "would like to" or "might." For example, "I will communicable diseases and early death. Health is reduce my operating expenses by 10 percent this not only just about avoiding disease. It is also about year," not "I would like to reduce my operating physical, mental and social wellbeing. When a expenses by 10 percent this year." The first goal healthy lifestyle is adopted, a more positive role statement has power and you can "see" yourself model is provided to other people in the family, reducing expenses, the second lacks passion and particularly children gives you an excuse if you get side tracked.  Tip 1: Frame your goal statement positively. If you A general rule of thumb is to moderate your workload want to improve your retention rates say, "I will hold and avoid taking on too much. Learning from the article Healthy Lifestyles for College Students can ensure you  Walking around campus find and maintain a good balance in your academic life.  Joining a gym  If the management tips do not help, seek advice  Taking a sports class, such as badminton from the University’s Office of Guidance and  Making time for exercise, even if it’s only for a few Counseling or other professionals. minutes a day, can help you unwind and take a break from your deadlines and homework. Healthy Lifestyles for College Students 5. UP ON HEALTHY FOODS College is a time of dramatic changes. For some  Filling up your plate with healthy foods, including students, it’s the first time that they’ve lived on their own vegetables and fruits, can help you avoid eating too with the responsibility to finally take charge of their own much unhealthy junk food. Aim to build a colorful life. College courses are also much more difficult than plate with a variety of fresh foods for each meal. A any other previous schooling, leading to late nights of simple meal of grilled chicken, brown rice and studying and plentiful amounts of stress. It’s easy for roasted vegetables will keep you full and be easy new college students to feel overwhelmed and pick up on your waistline. If you want to indulge in the some unhealthy habits, but with a little preparation you occasional calorie-rich meal, such as pizza, pair it can make sure that your health is up to the challenge. with a nutritious salad with a light dressing.  While you’re in college, maintaining your healthy 1. STICK TO SOLID SLEEP SCHEDULE habits may be a challenge. Including a little extra  Getting enough sleep every night is a good way to time each day so that you can take care of your keep your stress levels down and feel energized for physical health is a good way to reduce stress and each day of class. Make a sleep habit that you can become healthier. stick to, even during the weekends. If you have trouble falling asleep, try to avoid using your 6. STOP PROCRASTINATING smartphone or your computer for about 30 minutes  College students face tons of essays, courseworks before bedtime. Reading and drinking tea can help and science papers during their years of study. And your brain start to relax and prepare for sleep. Be it’s not a big deal when these works are just in the sure to avoid having excessive caffeine in the ordinary flow. But when it comes to a 90-page evening so that you can fall asleep easily. senior thesis, you have to spend at least 1 year on it. This is where procrastination finds and catches 2. LEARN TO SAY NO you. A way too big project presupposes planning an  College life usually means easy access to tasty explicit strategy. Almost every student decides to foods, from the candy in the vending machines to start in the middle of a year in order to meet the the doughnuts in the bakery across the street. If deadline. you’re now living on your own, you might feel emboldened to partake of delicious treats at any 7. TRY NOT TO BURN OUT hour. Learning when to say no is a good skill that  Life in college is full of activities. Most of them are will help you keep the extra pounds off. Avoid odd and unwanted. But it takes time to get this fact. eating when you’re not actually hungry, and stick to Various competitions, contests, matches, socials, light snacks when you need a little treat. Try to soirees, rave-ups..how not to surrender? Moreover, avoid eating too much late at night as well; this can every mate will try to drag you to a new party and cause heartburn and weight gain. resisting is tough! It is very dangerous not to have a time-schedule, because participating in the each 3. EAT REGULAR MEALS and every scene, you will burn out quickly. Pick up  When you’re racing from one class to another with the most significant events and don’t violate your twenty different deadlines looming ahead of you, it’s precious time. Set the priorities and maximize the easy to forget to eat a meal now and then. However, advantage of your college experience. if you start missing meals regularly, your body and your brain won’t be properly fueled for the demands MANAGING STRESS of college. Adjust your schedule so that you have  Managing stress in its early stages can help make enough time in the morning to get breakfast without the most of the university experience and feeling panicked about missing class. Start taking opportunities for students. your lunch with you, or find a healthy place you can  A mild amount of stress is very useful and acts as a buy a lunch. Keeping a handful of healthy snacks in motivation for students while too much stress can your backpack, such as peanuts or dried fruit, can interfere with their daily lives. When built over time, help you get some nutrition when you unexpectedly stress can give rise to a host of serious problems are late for a meal such as depression and anxiety.  This article presents the pros and cons of stress, 4. FIND AN EXERCISE ACTIVITY YOU LOVE common indicators of stress, and ways of reducing  Regular exercise is a great way to burn off some and managing stress. stress, boost your fitness levels and lose some weight. However, there’s little point in picking an THE PROS AND CONS OF STRESS exercise that you hate. Instead, choose an activity  Stress is anything that alters your natural balance. that you that you enjoy and would look forward to. When stress is present, your body and your mind This can include: must attend to it in order to maintain balance. Your  Yoga with friends body reacts to stress by releasing hormones that  help you cope with the situation. That in turn takes  Realize that you have limits. Learn to work within energy away from the other functions of your brain, your limits and set realistic expectations for yourself like concentrating, or taking action. There are two and others. different sources of stress: external triggers, like  Plan leisure activities to break up your schedule. transitioning to college or your parents getting a Click here for a list of fun things to do on campus. divorce, and internal triggers, like placing high  Recognize the role your own thoughts can play in expectations on yourself. causing you distress. Challenge beliefs you may  Stress is a part of everyday life. There are many hold about yourself and your situation that may not instances when stress can be helpful. A fire alarm be accurate. For example, do you continuously fall is intended to cause the stress that alerts you to short of what you think you “should” accomplish? avoid danger. The stress created by a deadline to When our minds continuously feed us messages finish a paper can motivate you to finish the about what we “should” achieve, “ought” to be, or assignment on time. But when experienced in “mustn’t” do, we are setting ourselves up to fall excess, stress has the opposite effect. It can harm short of goals that may be unrealistic, and to our emotional and physical health, and limit our experience stress along the way. Learn techniques ability to function at home, in school, and within our for replacing unrealistic thoughts with realistic ones. relationships. The good news is that, since we are  Find humor in your life. Laughter can be a great responsible for bringing about much of our own tension-reducer. stress, we can also do much to manage stress by  Seek the support of friends and family when you learning and practicing specific stress-reduction need to “vent” about situations that bring on strategies. stressful feelings. But make sure that you don’t focus exclusively on negative experiences; try to TOO MUCH STRESS COMMON INDICATORS also think of at least three things that are going well  Difficulty concentrating for you, and share those experiences.  Increased worrying  Try setting a specific goal for yourself that will  Trouble completing assignments on time improve your mood and help you reduce stress.  Not going to class Start by filling out a goal-setting worksheet then  Short temper or increased agitation help yourself stay on track by using your weekly  Tension motivator worksheet.  Headaches  Tight muscles Relaxation Techniques  Changes in eating habits (e.g., “stress eating”)  Research has shown that relaxation techniques are  Changes in sleeping habits an effective way to reduce not only stress but many of the symptoms associated with mental illnesses. WAYS OF REDUCING AND MANAGING STRESS Try one or more of the following techniques for Practice time management skills to manage your relaxing your mind and body and reducing the academic schedule, social activities, and making time physical and psychological tension associated with for yourself. stress. Take the time to experiment with these  Set and implement specific goals for yourself that techniques to find out which ones work best for you. will improve your mood and help you reduce stress. Start by filling out a goal-setting worksheet. Breathing Exercise: Place one hand on your abdomen  Avoid procrastination. Procrastination can create right beneath your rib cage. Inhale slowly through your more mental and physical stress. If you have nose, drawing a deep breath into your lungs. Your chest trouble staying on task, consider downloading apps should move only slightly, while your stomach rises, that will help keep you off things that are distracting. pushing your hand up. As you exhale, just let yourself go To learn more about procrastination, click here. and imagine your entire body becoming loose and limp.  Exercise regularly. Physical activity can help you It should take you twice as long to exhale as it does to burn off the energy generated by stress. inhale. Practice three times per day for two to three  Practice good sleep habits to ensure that you are minutes. well-rested. Sleep deprivation can cause many physical and mental problems and can increase Progressive Muscle Relaxation: Pay a “mental visit” to stress. your muscles, stopping at each area of the body from  Try mindfulness meditation. head to toe (or toe to head), paying attention to  Limit (or eliminate) the use of stimulants like individual areas where tension exists. As you pause at caffeine, which can elevate the stress response in each area, tense and relax each muscle, trying to your body. release unnecessary tension. Spend a few more  Pace yourself throughout the day, taking regular minutes on those areas that seem to be holding the breaks from work or other structured activities. most tension. During breaks from class, studying, or work, spend time walking outdoors, listen to music or just sit Visual (Guided) Imagery: Imagine tension flowing out quietly, to clear and calm your mind. of your body from top to bottom. Visualize tension  Start a journal. Many people find journaling to be draining down your shoulders and arms and out through helpful for managing stress, understanding your fingertips into the air, down your thighs and legs, emotions, and making decisions and changes in and out through the soles of your feet into the ground. their lives. It’s also helpful to take a mental “vacation,” imagining yourself in a pleasant, relaxing place such as on the beach or in the woods. This can be a place where anxiety. It’s also key to a good relationship with you’ve been or a place you’d like to be. Take time to oneself and others. imagine the specific details of what you see, hear and WHAT ISN’T SELF-CARE? feel in this place.  Knowing what self-care is not might be even more important. It is not something that we force MINDFULNESS ourselves to do, or something we don’t enjoy doing.  Mindfulness is about noticing our thoughts, feelings As Agnes Wainman explained, self-care is or bodily sensations without judgment. It’s a helpful “something that refuels us, rather than takes from tool in managing stress for those with a mental us.” illness.  Self-care isn’t a selfish act either. It is not only Being Mindful of Everyday Activities. As a student, about considering our needs; it is rather about your life and your mind are often so busy that you forget knowing what we need to do in order to take care of to take notice of the everyday occurrences that keep ourselves, being subsequently, able to take care of your senses ‘awake’. For example, as you walk across others as well. That is, if I don’t take enough care of the Diag, you may be lost in thought while drinking a myself, I won’t be in the place to give to my loved latte.