Understanding The Self Finals PDF

SOCRATES SIGMUND FREUD Ancient Greek philosopher Austrian neurologist Emphasize the importance of self-knowledge His concept of self-focused on the ego. “Know thyself”...

SOCRATES SIGMUND FREUD Ancient Greek philosopher Austrian neurologist Emphasize the importance of self-knowledge His concept of self-focused on the ego. “Know thyself” The ego served as a mediator between the True wisdom comes from introspection and superego (societal rules) and the id (instinctual self-examination drives). PLATO GILBERT RYLE Ancient Greek philosopher British philosopher Self is immortal and independent of the Self is shown through actions and behaviors. body He coined the phrase “ghost in the machine.” Believed that the self-comprises three parts: Reason, Spirit, and Appetite. PAUL CHURCHLAND He believes in Tripartite Theory of the Soul Canadian philosopher suggests that harmony among these parts leads Self is a product of brain activity. to a virtuous life and a just society. He studied neurophilosophy or the philosophy of the mind ARISTOTLE Ancient Greek philosopher and polymath Self was constructed in terms of MAURICE MERLEAU-PONTY hylomorphism. French philosopher Body and soul are inseparable from one Self is shaped by our physical body and another. senses. The self is a unified creature He rejected the idea of dualism. SAINT AUGUSTINE CHARLES HORTON COOLEY Theologian and Philosopher American sociologist Self is deeply intertwined with God Known for his theory about “Looking-Glass Through God’s grace, we find self-fulfillment. Self.” RENÉ DESCARTES LOOKING-GLASS SELF THEORY French philosopher, scientist, and mathematician Describes how our self-image is shaped by how we think “I think, therefore I am (Cogito, ergo sum)” others see us. He proposed dualism: the mind and the body. THREE STAGES OF LOOKING-GLASS SELF BY JOHN LOCKE COOLEY English philosopher and physician IMAGINATION: We imagine how we appear to Theory of the self-based on consciousness and others personal identity INTERPRETATION: We imagine how others People begin life as a Tabula rasa or a Blank judge us Slate SELF-FEELING: We develop our self-concept Self is shaped by our life experiences GEORGE HERBERT MEAD DAVID HUME American philosopher, sociologist, and Scottish philosopher psychologist Self is just an illusion created by the mind from Known for his theory about “Social Self” the flow of experiences He proposed the Bundle Theory: the self is a SOCIAL SELF THEORY bundle of perceptions, thoughts, and It states that personal identity is influenced by social sensations interaction and cultural norms. IMMANUEL KANT ASPECTS OF SOCIAL SELF THEORY BY MEAD German philosopher 1. ROLE-TAKING The Inner Self (Transcendental Self) includes Individuals learn to see themselves from the our emotions and rational intellect. perspectives of others and adjust one’s behavior The Outer Self (Empirical Self) is our physical accordingly. and senses 2. THE “I” AND THE “ME” THE “I” SELF It is the spontaneous aspect of the self.  It is the part that acts without considering deeply rooted in cultural contexts. social consequences. Cultural symbols, rituals, and social THE “ME” SELF norms shape how people perceive It is the socialized aspect of the self. themselves and their roles in society It is the self that acts based on how 3. PERFORMANCE AND others expect one to behave. INTERPRETATION – Geertz explored 3. SIGNIFICANT OTHERS AND GENERALIZED social performance, where individuals OTHERS express and negotiate identities through The SIGNIFICANT OTHERS have interactions and interpretations of direct influence on the person (e.g. cultural symbols. The self is not fixed but parents, siblings, friends, etc.) is continuously negotiated and expressed The GENERALIZED OTHERS through these performances. represents society's collective norms and expectations individuals internalize. MARGARET MEAD American cultural anthropologist STAGES OF SELF-DEVELOPMENT Known for her studies on cultural relativism, PREPARATORY STAGE (Imitation). Children gender roles, and socialization. copy others but don’t understand their actions, Essential aspects of her contributions: words, or tone of voice. 1. CULTURAL RELATIVITY – Mead PLAY STAGE (Taking on Roles). Children showed how cultures have unique norms pretend and still do not follow rules within and values that shape individual organized games. identities. GAME STAGE (Understanding Multiple Roles). 2. SOCIALIZATION AND LEARNING – Children begin to comprehend and follow the Mead explored how individuals learn rules of games. cultural norms through upbringing and social interactions. ANTHROPOLOGY 3. FLEXIBILITY OF IDENTITY – Unlike is derived from the Greek words anthropos some thinkers, Mead argued that (“human”) and logia (“study”). identities are adaptable across cultures the study of people throughout the world— today, yesterday, and long ago. PSYCHOLOGY is the study of mind and behavior in relation to a particular field of knowledge or activity. SUBDISCIPLINES OF ANTHROPOLOGY CULTURAL ANTHROPOLOGY – It is also THE SELF AS A COGNITIVE CONSTRUCTION known as ‘SOCIAL ANTHROPOLOGY.’ It Our SELF-AWARENESS is constantly influenced studies the learned behavior of groups of people by cognitive processes such as perception, in specific environments. interpretation, and memory. LINGUISTIC ANTHROPOLOGY – It is the Our SELF-CONCEPT is flexible and changes as study of how language influences social life. we incorporate new information and reinterpret BIOLOGICAL/PHYSICAL ANTHROPOLOGY our experiences which shape how we perceive – It focuses on human evolution within the ourselves and the environment. context of human culture and behavior. ARCHAEOLOGY – It interprets human history by WILLIAM JAMES analyzing material remains to interpret the American psychologist and philosopher experiences Individual's perception of self consists of two and activities of individuals and civilizations categories: I AND ME. throughout history. WILLIM JAMES’ SELF THEORY (“I” self vs. “Me” self): CLIFFORD JAMES GEERTZ  “I” SELF – This is how we experience American anthropologist ourselves in the present moment, including Theories of interpretive anthropology and our thoughts, feelings, and actions. It’s symbolic significance about being aware of ourselves as we live Essential aspects of his contributions: and reacting in real time. 1. SYMBOLIC ANTHROPOLOGY – Geertz  “ME” SELF – This is the objective part of argued that cultural symbols and ourselves, made up of our traits, roles, and meanings significantly influence how we see ourselves based on past individual identities. experiences and social feedback. It’s more 2. CULTURAL EMBEDDEDNESS – Geertz stable and forms our enduring self-image believed that individuals' sense of self is GLOBAL MODEL – This model highlights how traits, ALBERT BANDURA values, and self-concept remain consistent across American psychologist different situations, suggesting that fundamental aspects social learning theory, the concept of self- of the self-define one's identity regardless of external efficacy, and his famous Bobo doll experiments, factors. It proposes that personality traits and core values which emphasized the proactive nature of human endure and shape behavior consistently over time and agency. across diverse cultural contexts. THE SELF AS A PROACTIVE AND AGENTIC:  PROACTIVE BEHAVIOR – refers to self- DIFFERENTIATED MODEL – This refers to a initiated behavior aimed at addressing psychological and interpersonal theory developed by problems before they arise Murray Bowen, a psychiatrist and researcher in the field  AGENTIC BEHAVIOR – refers to self- of family therapy. initiated behavior aimed at addressing problems before they arise DIFFERENTIATION OF SELF INTRAPSYCHIC DIFFERENTIATION – It is HUMAN AGENCY when we can tell apart our thoughts from our It underscores that individuals actively shape their emotions. actions, thoughts, and environments. INTERPERSONAL DIFFERENTIATION – It is when we can distinguish our experience from the CORE PROPERTIES OF HUMAN AGENCY experience of people we are connected to. INTENTIONALITY – Individuals can exhibit different identities or behaviors in various CARL ROGERS situations or roles. humanistic psychology theory of self-focusing on personal growth and FORETHOUGHT – refers to thinking ahead and fulfillment planning actions based on expected outcomes CARL ROGERS’ SELF THEORY (Real vs. Ideal SELF-REACTIVENESS – refers to monitoring Self): and evaluating one’s own behavior and emotions  REAL SELF – refers to one’s current identity SELF-REFLECTION – refers to rewarding or  IDEAL SELF – refers to the person you want to adjusting behaviors based on self-evaluation and become - the best version of yourself feedback DAVID LESTER INDIVIDUALISTIC SELF Psychologist Refers to a person's identity and sense of worth that is Concept of multiple and unified selves within the primarily characterized by their unique attributes, framework of psychology preferences, and achievements. DAVID LESTER’S THEORY (Multiple vs. Unified Selves): INDIVIDUALISTIC CULTURE  MULTIPLE SELVES – Individuals can exhibit Strongly emphasizes personal goals, different identities or behaviors in various independence, and self-reliance. situations or roles. A few examples of countries known for their  UNIFIED SELF – refers to a cohesive identity individualistic cultures include: that integrates various aspects of the self into a  The United States of America harmonious whole  Australia  Canada DONALD WOODS WINNICOTT  United Kingdom famous psychiatrist, psychoanalyst, and English  Germany pediatrician concept of the true self and the false self. COLLECTIVE SELF DONALD W. WINNICOTT’S THEORY (True Refers to a person's identity and sense of worth that is Self vs. False Self): closely tied to their group memberships, relationships,  TRUE SELF – represents the authentic and and roles within their community. innate qualities of an individual  FALSE SELF – refers to a protective persona COLLECTIVIST CULTURE formed in response to external pressures, Emphasizes group harmony, cooperation, and the expectations, or traumas well-being of the community over individual goals. Here are a few examples of countries known for their collectivist cultures:  Japan   China  South Korea THE IMPORTANCE OF BEAUTY  Philippines SOCIAL RELATIONS. It refers to the relationships and exchanges we have in our social THE SOCIAL CONSTRUCTION OF THE SELF IN and personal lives WESTERN THOUGHT SELF-ESTEEM. It might increase our confidence The WESTERN CONCEPT of the self is and sense of value if you are satisfied with how individualistic, focusing on freedom, choice, and you look independence from cultural influence. JOB OPPORTUNITIES. Physical beauty can It emphasizes the uniqueness of each person, influence job opportunities, particularly in roles egoism, and the idea of a distinct self separate that involve public visibility from others. BODY IMAGE ISSUES AND EATING DISORDERS CONFUCIUS BODY DYSMORPHIC DISORDER (BDD) – It born Kongqui in 551 B.C. is a mental health condition where someone China's most influential teacher, and philosopher obsessively worries about imagined or minor who has influenced the of Chinese and East Asian defects in their appearance. civilizations ANOREXIA NERVOSA – It is a serious eating disorder characterized by extreme weight loss THE SELF AS EMBEDDED IN RELATIONSHIPS AND and an intense fear of gaining weight. THROUGH SPIRITUAL DEVELOPMENT IN BULIMIA NERVOSA – It involves cycles of CONFUCIAN THOUGHT binge eating followed by purging to prevent CONFUCIANISM views individuals as part of a weight gain. larger group rather than separate entities. BINGE EATING DISORDER (BED) – It is RELATIONAL SELF - Individual identity is characterized by frequent episodes of eating shaped by the group they are a part of. large amounts of food, often quickly and to the SUBDUED SELF - It means prioritizing social point of discomfort. duties over personal desires. SEXUAL SELF PHYSICAL SELF refers to an individual’s understanding of their sexual encompasses how we perceive and evaluate our orientation, desires, preferences, and relationships. appearance, including height, weight, skin tone, hair type, and facial features SECONDARY SEX CHARACTERISTICS physical traits that develop during puberty, distinguishing BODY IMAGE males and females It refers to a person's thoughts, feelings, and perceptions MALE of the aesthetics of our body  Increased larynx size and deeper voice POSITIVE BODY IMAGE. It refers to feeling  Increased muscle mass confident and happy with one’s body as it is, and  Increased growth of body hair not overly concerned with societal standards NEGATIVE BODY IMAGE. It refers to being FEMALE critical of our appearance, focusing on flaws, and  Widening of hips and enlargement of feeling dissatisfied with our body breasts  Onset of menstruation SELF-ESTEEM  Increased growth of body hair Impacts our overall well-being, including emotional and physical health HUMAN REPRODUCTIVE SYSTEM a collection of organs and structures in both THE IMPACT OF CULTURE ON BODY IMAGE AND males and females that work together for SELF-ESTEEM reproduction MEDIA REPRESENTATION. Television, It generates sperm in males and eggs in females movies, and social media often portray certain for reproduction. body types as idea ESTROGEN and TESTOSTERONE are essential BEAUTY STANDARDS. Different cultures have for developing secondary sex characteristics. different standards of beauty. It helps understand their own bodies and sexual COMMUNITY AND SUPPORT. Individuals tend health. to feel more confident and less anxious by It raises awareness of sexual health issues. unrealistic beauty standards when communities value diverse body types. EROGENOUS ZONES SEXUAL INTERCOURSE (Coitus)– This refers Sensitive areas of the body that can lead to sexual to the act of sexual reproduction where the male's arousal when stimulated. penis penetrates the female's vagina (or other The following are common erogenous zones: orifices).  Lips and Mouth SEXUAL PLAY – It is a variety of sexual activities  Neck and Ears that may not involve intercourse but still provide  Breasts and Nipples sexual pleasure and intimacy  Inner Thighs MARITAL SEX – It refers to the sexual activity between spouses, often seen as part of the HUMAN SEXUAL RESPONSE CYCLE marital relationship. Describes the changes that happen in the body as people PREMARITAL SEX – It refers to the sexual become sexually aroused. activity between individuals who are not married, typically occurring before they enter a marital THE CYCLE CONSISTS OF FOUR MAIN PHASES: relationship. EXCITEMENT – The body prepares for sexual EXTRAMARITAL SEX – It refers to the sexual activities activity that occurs outside of a marriage, often PLATEAU – It intensifies responses from the with one partner being unfaithful to the other. excitement phase. ORGASM – This phase, referred to as the ‘climax’ SEXUALLY TRANSMITTED INFECTIONS (STI) of the cycle, involves intense breathing, blood infections caused by bacteria, viruses, or parasites pressure, and heart rate. transmitted through sexual contact RESOLUTION – The body gradually returns to its normal functioning SEXUALLY TRANSMITTED DISEASES (STD) infections that have progressed to a stage where HELEN FISHER symptoms or disease symptoms are present was an American anthropologist who identified three FIVE COMMON SEXUALLY TRANSMITTED stages of love: LUST, ATTRACTION, and DISEASES (STDS): ATTACHMENT. 1. CHLAMYDIA. can affect the penis, vagina, cervix, anus, urethra, eyes, and CHEMISTRY OF LUST, LOVE, AND ATTACHMENT throat 1. LUST 2. GONORRHEA. affects mucous natural desire for sexual pleasure membranes such as the eyes, throat, and associated with testosterone (for males) and genitals. estrogen (for females) 3. SYPHILIS. transmitted by direct contact with syphilitic sores 2. ATTRACTION 4. HIV (Human Immunodeficiency Virus). create a deep desire for emotional connection transmitted through blood, semen, vaginal  ADRENALINE - released during "fight" fluids, and breast milk or "flight" responses 5. AIDS (Acquired Immunodeficiency  DOPAMINE - produces a strong feeling Syndrome). caused by HIV that weakens of pleasure the immune system  SEROTONIN - linked to "falling in love” CONTRACEPTION METHODS prevent pregnancy 3. ATTACHMENT during sexual activity and can be classified as natural or desire for intimacy, comfort, and security artificial. with a partner focused on long-term companionship NATURAL CONTRACEPTION does not include any OXYTOCIN (cuddle hormone)- released chemical or foreign body insertion into the human body. during orgasm SOME OF THE NATURAL CONTRACEPTION: VASOPRESSIN (anti-diuretic hormone) - COITUS INTERRUPTUS (Withdrawal) – The released after sexual intercourse male partner withdraws before ejaculation to prevent sperm from entering the uterus. SEXUAL BEHAVIOR ABSTINENCE – This practice involves refraining refers to a variety of actions and activities related to from sexual activity and is the only method that sexual expression and intimacy is 100% effective in preventing pregnancy and STIs. THE DIVERSITY OF SEXUAL BEHAVIOR CALENDAR METHOD (Rhythm Method) – This MASTURBATION – It is a sexual act of involves tracking menstrual cycles to predict stimulating one's own genitals.  fertile days by marking the start and end of each BELONGING – Consumers often purchase items period on a calendar to fit in with certain groups EMOTIONAL CONNECTION – Possessions can ARTIFICIAL CONTRACEPTION is hormonal hold sentimental value, which reminds us of contraceptives effective through the manipulation of the important memories, relationships, or milestones hormones that directly affect the normal menstrual cycle in our lives. so that ovulation would not occur. THERAPEUTIC CONSUMPTION – Some SOME OF THE ARTIFICIAL CONTRACEPTION: people turn to shopping for comfort or escape, CONDOMS – This refers to a barrier method using material goods to cope with emotional used by males or females to prevent sperm from challenges. This can complicate the connection reaching the egg while also providing protection between identity and consumption. against STIs. BIRTH CONTROL PILLS – These are daily SPIRITUAL SELF hormonal pills that prevent ovulation and help The part of a person that seeks purpose, meaning, and regulate the menstrual cycle. connection beyond the material world IUDS (Intrauterine Devices) are small devices inserted into the uterus that prevent fertilization. THE CONCEPT OF “DUNGAN” – SPIRIT OR SOUL IMPLANTS – These are hormonal rods placed "DUNGAN" refers to a person's spiritual or life under the skin of the arm that release hormones force. to prevent ovulation. A STRONG “DUNGAN” is believed to provide INJECTABLES – These are hormonal injections protection. People with strong "dungan" are seen administered every few months to prevent as confident, resilient, and protected from ovulation. negative influences, WEAK "DUNGAN" are considered more MATERIAL SELF vulnerable to problems or illness. refers to tangible objects, places, or even people that we identify with through the label ‘MY’ or ‘MINE’ RITUALS AND CEREMONIES are vital religious practices, serving as expressions of faith and community. WILLIAM JAMES was an American philosopher and psychologist who TYPES OF RITUALS introduced the CONCEPT OF THE MATERIAL SELF LIFE CYCLE RITUALS – These mark important life events like birth, marriage, and death. ASPECTS OF THE MATERIAL SELF SEASONAL RITUALS – These are often aligned BODY – It is the primary component of the with harvest times, solstices, equinoxes, and material self. We strive hard to make sure that lunar cycles, symbolizing renewal, growth, or our body functions well. gratitude. CLOTHING – It is a form of self-expression. We HEALING RITUALS – These aim to restore choose and wear clothes that reflect our self. health and wellness, combining physical and FAMILY – It is an extension of one’s identity spiritual elements. because the members influence one’s actions and dispositions in the environment. RELIGION, MAGIC, AND WITCHCRAFT HOME – It is a space that one considers to be RELIGION – It involves collective beliefs, their own practices, and institutions to connect with the divine. NEEDS VS. WANTS MAGIC refers to the use of specific rituals or NEEDS are essential for survival and functioning. spells to influence events or outcomes. WANTS are things people desire WITCHCRAFT – In various societies, witchcraft can be viewed negatively CONSUMER CULTURE creates a specific relationship between people and the POLITICAL SELF goods or services they buy and use refers to how individuals perceive their roles and duties within a political context. THE ROLE OF CONSUMER CULTURE ON OUR SENSE OF SELF AND IDENTITY DEVELOPING A FILIPINO IDENTITY IDENTITY EXPRESSION – People often use VALUES – Filipinos often value "Bayanihan," a their purchases to express who they are spirit of communal unity and cooperation. SOCIAL STATUS – Many people associate TRAITS – Resilience is a notable trait among certain brands and products with prestige and Filipinos. social status  COMMUNITY – The concept of "kapwa," or CONTROL WHO SEES YOUR CONTENT – Use shared identity, plays a crucial role in Filipino privacy settings on social media to manage who communities. can view your posts. INSTITUTIONAL FACTORS – Institutions such REFLECT BEFORE POSTING – Consider how a as the family, church, and schools contribute to post may be perceived and whether it aligns with reinforcing Filipino values. your true self. DEMOCRATIC CULTURE refers to the shared values BRAIN AND BEHAVIOR CHANGES and practices that support democracy. NEUROLOGICAL CHANGES – The prefrontal cortex, which controls decision-making and KEY ELEMENTS OF A DEMOCRATIC CULTURE impulse control, is still developing in teens, PARTICIPATION – Active involvement in civic making it harder to focus or resist distractions. duties, such as voting and community service, is EMOTIONAL REGULATION – Hormonal essential. changes can impact your emotions, causing mood RESPECT FOR DIVERSITY – A democratic swings and increased stress. culture values different perspectives and backgrounds. Engaging with diverse groups can METACOGNITION AND STUDY STRATEGIES foster understanding and acceptance. METACOGNITION refers to awareness of one's RULE OF LAW – Upholding laws and ensuring own learning processes. justice is vital for a functioning democracy. STUDY STRATEGIES: Citizens must be aware of their rights and 1. SELF-ASSESSMENT – To improve responsibilities. retention, regularly assess your CRITICAL THINKING – Encouraging understanding of the material. individuals to think critically about political issues 2. ACTIVE LEARNING TECHNIQUES – can lead to more informed decisions. Engage in active learning techniques such as summarizing information in your own DIGITAL SELF words, teaching concepts to someone else, Refers to how an individual portrays oneself in the online or creating visual aids like mind maps. environment 3. PRACTICE TESTING – Self-test regularly to assess your understanding. Use SELECTIVE SELF-PRESENTATION AND flashcards or take practice quizzes. IMPRESSION MANAGEMENT 4. REFLECT ON YOUR LEARNING – After SELECTIVE SELF-PRESENTATION refers to completing a study session, take a moment the process of choosing what aspects of ourselves to reflect. to show to others. IMPRESSION MANAGEMENT involves the MANAGING YOUR OWN LEARNING: SELF- strategies we use to influence how others see us REGULATED LEARNING SELF-REGULATED LEARNING (SRL) is a way Sociologist ERVING GOFFMAN introduced the concept for you to take control of your own learning. It of "FRONT STAGE" and "BACKSTAGE" behavior. involves knowing your strengths and FRONTSTAGE behavior refers to presenting ourselves to weaknesses, which helps you set personal goals. others, while BACKSTAGE behavior refers to our true THE THREE PHASES IN THE CYCLE OF SELF- selves. REGULATED LEARNING ARE: 1. FORETHOUGHT PHASE – This is referred ONLINE INTERACTIONS can significantly affect our to as the planning stage. self-esteem and self-concept. POSITIVE 2. PERFORMANCE PHASE – During this INTERACTIONS can boost our confidence, while stage, you put your plans into action, NEGATIVE EXPERIENCES, such as cyberbullying, can actively track your progress, and evaluate harm our mental health. how well your chosen methods are working for you. ESTABLISHING BOUNDARIES ONLINE is crucial for 3. SELF-REFLECTION PHASE – In this final maintaining a healthy digital self. This involves phase, you evaluate your performance, determining which personal information to share and reflect on what went well and what didn’t, what to keep private. and identify areas for improvement. To protect oneself online, consider the following strategies: GOALS LIMIT PERSONAL INFORMATION – Share Give direction to our efforts and help us stay focused on only what is necessary to maintain privacy. what truly matters. SMART GOALS making your goals public or involving SPECIFIC – Your goal should be clear. others in your journey. MEASURABLE – Your goal should include clear  FEEDBACK – Regularly assess your criteria to monitor your progress and determine progress. Feedback helps you adjust your when the goal has been achieved. strategies if needed. ACHIEVABLE – Your goal should be attainable.  COMPLEXITY – Recognize that more Consider your resources and constraints. complex tasks may require more time and RELEVANT – Ensure that your goal is meaningful effort. Break larger goals into smaller, to you. It should align with your broader life manageable steps objectives. TIME-BOUND – Set a target date to stay STRESS focused. Having a deadline helps prioritize your Refers to the natural human reaction that goal and prevents less important tasks from happens to everyone. distracting you. STRESS AFFECTS INDIVIDUALS IN MULTIPLE WAYS ACROSS DIFFERENT BANDURA’S SELF-EFFICACY DIMENSIONS: SELF-EFFICACY, according to Albert Bandura,  PHYSICAL – Stress can cause symptoms is the belief in your ability to succeed in specific such as headaches, fatigue, and muscle situations. tension, weakening the immune system BANDURA IDENTIFIED FOUR MAIN and increasing blood pressure. SOURCES OF SELF-EFFICACY:  PSYCHOLOGICAL/EMOTIONAL – It  MASTERY EXPERIENCES – Successfully leads to feelings of anxiety, sadness, or accomplishing a task boosts your irritability and may lead to mental health confidence. issues such as depression or burnout.  VICARIOUS EXPERIENCES – Observing  COGNITIVE – Stress affects thinking, others succeed in similar tasks can inspire leading to concentration issues, memory you and show that success is possible. issues, and negative thought patterns.  SOCIAL PERSUASION – Positive  SOCIAL — Stress can cause social feedback and encouragement from others withdrawal or irritability, leading to can strengthen your belief in your abilities. conflicts, but it may also enhance support  EMOTIONAL AND PHYSIOLOGICAL networks. STATES – Managing stress and emotions  CULTURAL – Cultural norms influence can improve self-efficacy, as confidence is how stress is perceived and managed, with often linked to a positive mental state some cultures encouraging discussion and others stigmatizing it. CAROL DWECK  ENVIRONMENTAL – Stress can be American psychologist who introduced the concept of caused by external factors like noise, ‘FIXED MINDSET’ and ‘GROWTH MINDSET’ pollution, or unsafe living conditions. GROWTH MINDSET is the belief that abilities  OCCUPATIONAL/ACADEMIC – Work or can be developed through hard work and school pressures, such as high workloads dedication. and performance expectations, create FIXED MINDSET is the belief that abilities are stress, impacting other areas of life. static and cannot be changed. STRESS can either be POSITIVE (eustress) or LOCKE’S GOAL SETTING THEORY NEGATIVE (distress). EDWIN LOCKE'S GOAL SETTING THEORY EUSTRESS is a positive stress that energizes and suggests that specific, challenging goals lead to motivates you to tackle challenges. higher performance. DISTRESS is a negative stress that occurs when According to Locke, setting clear goals enhances challenges feel overwhelming, causing anxiety, motivation and focus. worry, or tension BELOW ARE LOCKE’S PRINCIPLES OF GOAL STRESSORS are situations or events that trigger SETTING: stress, which can be either positive or negative,  CLARITY – Goals should be clear and depending on the situation. specific to guide your actions.  CHALLENGE – Goals should be STAGES OF THE STRESS RESPONSE challenging yet achievable to maintain The STRESS RESPONSE refers to the physiological and engagement. psychological changes in your body due to stress.  COMMITMENT – You must be committed The ALARM STAGE occurs when your body to your goals. This can be strengthened by reacts to stress.  The RESISTANCE STAGE involves your body  ADEQUATE SLEEP – Aim for 7-9 hours of working to return to its normal state after the sleep each night. Good sleep is crucial for stress reaction mental clarity and emotional stability. The EXHAUSTION STAGE occurs when your body keeps experiencing the first two stages PRACTICING SELF-COMPASSION without any relief. SELF-COMPASSION is about treating yourself with kindness, especially during difficult times. SOURCES OF COPING AND STRENGTH BELOW ARE SOME WAYS TO CULTIVATE MINDFULNESS AND RELAXATION SELF-COMPASSION: TECHNIQUES – Practicing mindfulness helps  ACKNOWLEDGE YOUR FEELINGS – you stay present and reduce anxiety. Recognize that feeling sad, frustrated, or PHYSICAL ACTIVITY – Regular exercise can anxious is okay. improve mood and stress levels.  TALK TO YOURSELF KINDLY – Imagine SUPPORT SYSTEMS – Surrounding yourself how you would talk to a friend in a similar with supportive friends and family can provide situation. emotional strength.  PRACTICE GRATITUDE – Focus on the HOBBIES AND INTERESTS – Engaging in positive aspects of your life. activities you love, such as painting, playing music, or playing sports, can be a great way to relieve stress and find joy TIME MANAGEMENT—Organizing your schedule can help reduce feelings of overwhelm. STRESS AND FILIPINOS: THE SOCIAL AND CULTURAL DIMENSIONS OF STRESS FAMILIAL EXPECTATIONS—Filipino culture values strong family ties, often pressuring individuals, especially main providers or breadwinners, to offer financial and emotional support. SOCIOECONOMIC CHALLENGES – Economic instability, poverty, and job insecurity are major Filipino stressors SOCIAL COMPARISON—Western culture and social media have influenced views on success, often establishing high standards for lifestyle and accomplishments. MENTAL HEALTH STIGMA – In the Philippines, mental health is still being stigmatized, with many observing mental health issues as a sign of weakness. TAKING CARE OF THE SELF: THE NEED FOR SELF- CARE AND COMPASSION SELF-CARE refers to the actions we take to improve our overall well-being HERE ARE SOME SELF-CARE PRACTICES YOU CAN INCORPORATE INTO YOUR DAILY LIFE:  ESTABLISH A ROUTINE – Create a daily schedule that includes time for studying, relaxing, and socializing. A structured routine can help reduce chaos and uncertainty.  HEALTHY EATING – Nourish your body with balanced meals. Eating fruits, vegetables, and whole grains can improve your physical health and energy levels.