SELF CONCEPT DEFINED BY THE PHILOSOPHERS

SELF (multifaceted)- separate (1 entity)

- distinct from other selves
*Self-contained
*Independent
*Private
1. PRESOCRATICS- also known as "great thinkers"
- focus on 'arche' means beginning/origin
DEMOCRITUS- all things are made up of atoms
- atoms ("atomos" which means indivisible/uncuttable)

2. SOCRATES- dualistic
>BODY- imperfect and impermanent
>SOUL (immaterial aspect or essence of a human)- perfect and permanent

3. PLATO- dualistic
RATIONAL SOUL- reasoning/objective
SPIRITUAL SOUL- emotions
APPETITIVE SOUL- desires

4. ST.AUGUSTINE- Christianity (body and soul)

5. ST.THOMAS AQUINAS
MATTER- 'hyle' which means the common stuff that makes up everything
FORM- 'morphe' which means essence of a substance or thing

6. RENE DESCARTES- "cogito ergo sum" which means "I think, therfore,I am
- doubt everything but not your sel
COGITO (mind)- the thinking thing
EXTENZA (body)- extension of the mind

7. DAVID HUME- self is nothing but bundle of impressions and ideas

IMPRESSIONS- basic object of our experiences and sensations (vivid)
IDEAS- copies of impressions (less vivid)

8. IMMANUEL KANT- mind that organize impressions

- impressions x problematic

9. GILBERT RYLE- self is not an entity

- not your physical/ entity but your behavior exhibit

10. MERLEAU PONTY- the body and mind should intertwined

11. MARCEL MAUSS- self has 2 faces

MOI ('mwa')- our body, basic identity, biological givenness/ sense of who you are
PERSONNE- character, social concept
FACTORS- family, friends, schools, profession, nationality
12. GEORGE MEAD & LEV VYGOTSKY- human develop with the use of language
acqusition and interaction with others

13. ALBERT BANDURA- famous in his social learning theory/observational theory

- learning does not change your behavior
- BoBo doll experiment

MODELLING PROCESS
ATTENTION- focus/concentrate to observe/mimic the behavior of the model
RETENTION- encode the behavior
MOTOR REPRODUCTION- do the behavior that he/she learned
MOTIVATION- force that drives one to act

14. CARL ROGERS- self schema (organized system or collection pf knowledge about
who we are)

15. SIGMUND FREUD- famous psychologist

- constant needs if we satisfy, then we will be pleasured
- state of equilibrium
ID- instinct or desires
EGO- sense of reality
SUPEREGO- conscience or morality
PSYCHO SEXUAL THEORY- our experience in the past that is a factor who we are in the
current time; fixation

STAGES IN PSYCHOSEXUAL THEORY

STAGES AGE BODY PART RESULTS (HABITS)
Oral 0-1 Mouth nail biting, thumb sucking , oral sex
(feeding)
Anal 2-3 Anus excessive cleanliness, excessive dirtiness,
(erogenous) anal sex
Phallic 3-6 Genitals OEDIPUS COMPLEX
(masturbation) (son affection to mother)
ELECTRA COMPLEX
(daughter affection to father)
Latent 6- None (busy for Defense Mechanism
Puberty learning)
Genital Beyond Genitals (opposite Excessive masturbation/sex
Puberty sex)

JOHARI`S WINDOW
PUBLIC/KNOWN SELF- known to self and Known to others (everyone knows)
PRIVATE/HIDDEN SELF- known to self and Unknown to others (privately know by you)
BLIND SELF- unknown to self and Known to others (information about you that you don't
know but others know)
UNKNOWN SELF- unknown to self and Unknown to others (yet to be discovered)

16. WILLIAM JAMES- "a man's self is the sum of all what he can call his."
I- pure ego or thinking self, linked to soul or mind
ME- personal experience

COMPONENTS OF "ME"
SPIRITUAL SELF- inner or psychological self
- our perception of our own psychological qualities
- state of consciousness/subjective to reality
SOCIAL SELF- the part of us that other in society observe, these are the roles we play
- types: personal relationships, ethnic/religious, political, sigmatized
groups (e.g. criminal, addict)
- vocation/avocation
MATERIAL SELF- consists of what is observable, your body and your possessions
THE BODILY SELF- the parts of our body
EXTRAPOREAL SELF- any possession which extend from our body

MATERIAL SELF CONSTITUENTS:

BODY- investing in 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 ailment or disorder directly affects us, we have preferential attachments or intimate
closeness to certain body parts because of its value to us.
CLOTHES- the fabric and the style of the clothes we wear bring sensations to the body
to which directly affect our attitudes ad behavior, clothing is our form of self-expression,
we choose and wear clothes that reflect our self.
IMMEDIATE FAMILY- our parents and siblings hold another great important part of
ourself, what they do or become affects us, when an immediate family dies, part of
ourself dies too, their success is your success too, their failure may bring guilt or shame,
when they are in disadvantage situation, there is an urge to help like a voluntary
instinct of saving one's self from danger, nearest replica of our self.
HOME- extension of self, directly connect ourself, home is where our heart is, earliest
of our selfhood, our experiences inside the home were recorded and marked on
particular parts and things on our home, "if only walls can speak", having investment to
self to things made us attached to those things, the more investment of self-given to the
particular things, the more we identify ourselves to it, possess properties in different
degree of investment of our self, becomes part of the self.

DEFENSE MECHANISM
SPLITTING- all is black or white, good or bad. There is NO GRAY ZONE.
DENIAL- avoid becoming aware of contradictory information or painful situation.
PROJECTION- attribute thoughts and feelings on other people.
INTROJECTION- unconscious imitation
SOMATIZATION- psychological problems are transformed in physical problems
REGRESSION- going back psychologically to an early stage of development
BLOCKING- temporarily unable to recall a memory
DISSOCIATION- breaking off part of memory, consciousness, or perception of self or the
environment to avoid a problematic situation
UNDOING- acting out the reserve of the unacceptable behavior
REACTION FORMATION- inadmissible impulse is transformed in its opposite
RATIONALIZATION- justifying one`s conduct by offering plausible or socially acceptable
reasons in place of real reasons. Excuses are made up to hide or
disguise the true motive.
2 TYPES OF RATIONALIZATION;
SOUR- GRAPES- pretending to dislike what one really likes.
SWEET LEMON- pretending to like what one really dislike

ISOLATION OF AFFECT *Poker Face*

- the absence of emotional response towards a situation or reality
DISPLACEMENT- behavior, drive or emotion redirected to another person or thing.
REPRESSION- unknowingly placing an unpleasant memory or thought in the
 unconscious.
MATURE DEFENSE MECHANISM
SUPPRESSION- conscious blocking of unwanted memory
- the only conscious defense mechanism
SUBLIMATION- in appropriate impulse or behavior into acceptable context.
HUMOR- the ability to express thought and/or feelings in a positive light without anxiety
or discomfort.

SEXUAL SELF
- defined as an individual's evaluation of his/her own sexual feelings and actions.

2 TYPES OF CELLS
SOMATIC SELF- body cells, except sex cells: diploid
*MITOSIS- replicates the number of chromosomes into two new nuclei

GAMETES SELF- sex cells: male (sperm cells:23) and female (egg cells:23): haploid
*MEIOSIS- cell division of germ cells to produce gametes, such as sperm or egg cells. It involves
two rounds of division that ultimately result in four cells with only one copy

GONADS- sperm cells (testes) and egg cells (ovary)

CHROMOSOMES- threadlike structure, which is made up of DNA
DNA- deoxyribonucleic acid, codes of traits

2 TYPES OF CHROMOSOMES
AUTOSOMES- 1st to 22nd pairs
SEX CHROMOSOMES- 23rd pairs, total 46 (male: XY and female: XX)

SPERM CELL X
*Slow swimmer
*Long life
1. Deep penetration
2. It goes with gravity position

SPERM CELL Y
*Fast swimmer
*Short life
1. Open wide the pelvic part
2. Light push of the penis in the vagina

HERMAPHRODITISM
*TRUE HERMAPHRODITISM- both sex organs are present
*PSEUDOHERMAPHRODITISM- false, not fully developed the one organ

CRYPTOCHIDISM- one month prior to birth

- testes formed in the abdominal cavity (usually where ovaries are located)
- testes failed to descend to enter the scrotum
- undergo surgery to correct the position of sex organ
- effect sterility

TURNER SYNDROME- 45 x 0 (monosomy)

- missing on the 23rd pairs
- no breast development
- webbed neck
- streak ovaries
- genetically female (not mature sexually)
- normal intelligence/ life span

KLINEFELTER SYNDROME- 47 XXY

- gynecomastia (male with female features)
- breast development
- inability to produce sperm
- resemblance presence of pubic hair like in female
- small penis and testes
- karyotyping
- long arms and legs
- narrow shoulders

PHIMOSIS- narrowing of foreskin of the male reproductive structure and misplaced urethral
openings

HORMONES- controls body functions of an individual

SEX HORMONES
*TESTOSTERONE- dominant for male
*ESTROGEN- dominant for female
*PROGESTERONE- ovaries and placenta that prevents the wall of the uterus breaking down

NON-SEX HORMONES
PITUITARY GLAND- growth and development of other endocrine glands
THYROID GLAND- thyroxine
PANCREAS- insulin
ADRENAL GLAND- adrenaline

TESTOSTERONE FACTS
1. Necessary for normal sperm development
2. After watching sexually explicit movie, it increased in 35% level
3. Increases muscle development, endurance and strength
4. In falling in love, the testosterone level of female increases while the testosterone level of
male decreases

ANDROGEN DEFICIENCY
- female
- decrease in libido (sexual fantasies and thoughts)
- muscle weakness
- decrease genital arousal and orgasmic response

MENARCHE- first menstruation of female

EROGENOUS ZONES- part of the body that receives stimulation which may lead to arousal
- vagina, clitoris, breast, neck, ear, legs, thigh, back, mouth, feet, hand

HUMAN SEXUAL BEHAVIOR

*SOLITARY- self-gratification, self-stimulation, masturbation
*SOCIOSEXUAL BEHAVIOR- homosexual (same gender)
- heterosexual (male to female)
- bisexual (male to same gender or opposite gender)

SEXUAL INTERCOURSE- also known as Coitus

- the act of inserting the erect penis of the male into the vagina of the female for reproduction
- sexual enjoyment

IMPOTENCE- inability to erect the penis

VAGINISMUS- when the muscles of vagina squeeze or spasm when something entering it like
tampon or a penis
COPULATION- higher vertebrates and some other animals
ENGORGEMENT- increase in flow of blood
- dilation of the blood vessels
- penile erection
- psychogenic/mental mechanism and sensory input

PHYSIOLOGY OF HUMAN SEXUAL RESPONSE

- William Master and Virginia Johnson Theoretical Model

LEVELS OF AROUSAL
1. EXCITEMENT- during the first stage of arousal, the whole pelvic area may feel full, as erectile
tissue in the pelvis, vulva, and clitoris swells with blood, and nerves in that area become more
sensitive to stimulation and pressure. In the vagina, this increased blood circulation produces
the fluid (transudate) that makes the vaginal walls and inner lips wet—often an early sign of
sexual excitement. Women produce different amounts of lubrication; for some, there may not
be much lubrication, or it may come later, after sufficient sexual stimulation. Sexual tension
affects the whole body as muscles begin to contract. Women may breathe more quickly or
experience little shivers. Nipples may become erect and hard, and a flush or rash may appear on
the skin.
- women: vaginal lubrication (10 to 20 seconds of stimulation), uterus pulls up away from the
vagina, inner 2/3 of vagina expands, labia majora flatten and move apart, labia minora and
clitoris enlarge (increase in diameters) and contraction of small muscle fibers in nipples.
- men: penis become enlarged, erection of penis is variable and scrotal skin lightens.
2. PLATEAU- if stimulation continues, one moves into the plateau stage. The responses may
continue to intensify as the vagina becomes more sensitive and the glans of the clitoris retracts
under the hood.
- women: vasocongestion (swelling of bodily tissues caused by increase blood flow and blood
pressure) in outer 2/3 of vagina, clitoris pulled back against pubic bone (retracted), labia minora
increases in size (color bright red) and vaginal entrance contacts producing grasping effect.
- men: full erection of penis, muscular tension, cowpers gland secrete the pre ejaculatory fluid,
testes are pulled up closely against the body and men ejaculates sooner during intercourse
(premature ejaculation).
3. ORGASM- with enough stimulation of or around the clitoris—and, for some women, pressure
on the cervix or other sensitive areas such as the G-spot—a woman may build up to a peak, or
orgasm. This is the point at which all the tension suddenly releases in a series of involuntary and
pleasurable muscular contractions. Contractions may be felt in the vagina, uterus, and rectum.
Some women experience orgasm as a total-body contraction and release.
- women: average 12 minutes; contractions of vagina (orgasmic platform- vaginal barrel), uterus
(similar to labor) and anal sphincter (contracts in rhythm with uterus) ;0.8 seconds interval.
- men: 2.5 minutes; rhythmic contraction of genital ducts, muscles at the base of the penis
followed by ejaculation of semen.
4. RESOLUTION- unless stimulation continues, the resolution stage occurs. During the half hour
or more after orgasm, the muscles relax, and the clitoris, vagina, and uterus return to their usual
positions (except in the rare disorder known as persistent genital arousal disorder).
- return to physiological baseline uterus drops back to normal position orgasmic platform
resolves.

CONTRACEPTIVES
- prevention of pregnancy
AIMS:
*Family planning
*Prevent STDs or AIDS
*Medical grounds to control stress of pregnancy, labor and lactation

CHARACTERISTICS OF AN IDEAL CONTRACEPTIVE

1. Highly effective
2. No side effects
3. Independent of intercourse
4. Rapidly reversible
5. Cheap
6. Widespread availability
7. Acceptable to all cultures and religions
8. Administration and healthcare personnel not required
9. Easily distributed

FEMALE CONTRACEPTIVES
SPACING METHODS
RHYTHM METHOD (also known as calendar method, safe period method)- depend on time of
ovulation; most natural; most unreliable when irregular/ovulation time variable

DANGEROUS PERIODS:
*Pregnancy occurs if coitus occur in this period
*Ovulation occurs on 14th day and ovum viable for 48 to 72 hours and sperm remain alive for
24-48 hours (most)

SPERM CELLS:
*100 to 600million/ tsp of semen
*Live up to 5 days
*Few thousands (from method) make it to the fallopian tube (3-4 days lifespan)
*Only 10 to 20 sperm reach the eggs
*It reduce the lifespan because of the following: smoking, alcohol, drug use, steroids, STDs,
overweight, air pollution

INSIDE THE VAGINA:

*The vagina becomes acidic that kills the sperm cells
*Few hours, it greaters when ovulating (becomes less less acidic)

MENSTRUATION CYCLE:
1 to 6 DAYS (MENSTRUATION)- uterus lining breaks
OVARY: follicle immature
PITIUTARY GLAND: release FSH (Follicular/ Follicle Stimulating Hormone)

7 to 13 DAYS (PROLITORATION)- uterus lining repairs

- FSH causes new egg to develop estrogen release
OVARY: begins to develop
ESTROGEN:
*Stops/ prevents more eggs developing
*Release LH (Lutinizing Hormone) that thickens the uterus lining

14 DAY (OVULATION)- uterus lining remains thick

- high level LH (cause to bust and release egg into ovidnct)
OVARY: releases egg
COMMON CYCLE:
1 to 7 days mentruation- infertile
8 to 19 days- fertile
20 to 28/32 days- infertile

BARRIER METHODS
MECHANICAL
*DIAPHRAGM- synthethic rubber/ plastic inserted into vagina over the cervix
*CERVICAL CAP- smaller than diaphragm that applied on cervix itself

ADVANTAGES:
- inexpensive
- do not require medical consultation

DISADVANTAGES:
- demonstration by trained person needed for proper use
- failure displacement device
- cervicitis (inflammation of cervix)
- local irritation

CHEMICAL
- foam tables, pastes, creams, jellies, vaginal sponge, films

ADVANTAGES:
- inexpensive
- well tolerated
- provide good protection

DISADVANTAGES:
- messiness
- irrotation
- burning sensation

DRUGS
- OCP (oral contraceptives)

STEROIDAL DRUGS:
- pills (combined, sequential, mini pill, post coital)
- recommended younger group up to 35 years
- synthetic preparation of estrogen and progesterone
- increase hormones
- negative feedback effect on interior piutitary
- inhibit gonadotropins (FSH and LH)
- inhibit ovulation

MORNING AFTER PILL:

- period (withdrawal bleeding)
- drop in hormones (lining of uterus to shed- endometrium)
- lighter than normal menstrual bleeding
- prevents fertilization and implantation by hyperfertility of fallopian tube and uterus

FERTILIZED EGGCELL AND SPERMCELL:

*Zygote
*2 cell stage
*4 cell stage
*8 cell stage
*Morula
*Blastocyst (4 days- 32 to 64 cell stage)

ADVANTAGES:
- high effectivity

DISADVANTAGES:
- hypertension
*Thromboembolism- obstruction of blood vessels that may result in clotting
*Metabollic effects- diabetes/ obesity
*Carcinogenic- breast/ cervix

NON STEROIDAL DRUGS:

*Centchroman (2x/week for 12 weeks after 1x/week)
- suppress corpus luteal functa
- motility of fallopian tubes
- mens (normal- complete reversibility after withdrawal)

INJECTABLE
- prevent ovulation and alter cervical mucosal secretions

SUBDERMAL IMPLANTS
- small rod shaped
- long acting effective reversible contraception
- provides controlled release of progestin over years

ADVANTAGES:
- no daily intake
- long lasting

DISADVANTAGES:
- leads to sterility alteration in menstrual bleeding pattern

IUCD (INTRAUTERINE CONTRACEPTIVE DEVICE)

- prevents implantation and growth of ovum by aseptic inflammation and causing endometrium
not suitable for implantation
*Sperm phagocytization (neutrophils and macrophages)
*Cu (copper)- affects enzymes motility that makes cervical mucus thick and prevent entry of
sperms

ADVANTAGES:
- safe, effective, reversible, easily pulled out when not required
- long term contraception without adverse effect

DISADVANTAGES:
- may cause heavy bleeding
- may come out accidentally
- risk of ectopic pregnancy

TERMINAL METHODS
PERMANENT METHOD- indication: when family is complete and medical grounds
TUBECTOMY- fallopian tubes identified, cut ends ligated and buried

PROCESS:
*Cauterized
*Tied and cut
*Banded
*Clipped

LAPAROSCOPIC OCCLUSION- tubes occluded using silicon rubber bands, rings or clips
- quicker, simple and no hospital

MEDICAL TERMINATION OF PREGNANCY

*Failure of contraceptive methods
*Medicals- continuation of pregnancy is hazardous to the mother
*Eugenic- substancial risk to child if born
*Humanitarian ground- when pregnancy is result of rape

METHODS:
DILATION AND CURETTAGE (D&C)- cervix dilated with dilator and implanted ovum removed by
curettage of the endometrium

VACUUM ASPIRATION- up to 12 weeks

- some cervix dilated with the use of dilator
- contents are separated by vacuum/ suction

ADMINISTRATION OF PROSTAGLANDS- causes uterine contraction

- expulsion of product of contraception

MALE CONTRACEPTIVES
SPACING METHODS
NATURAL- coitus interruptus
BARRIER- condom
*Worn on erect penis
*Air must be expelled
*Held carefully when withdrawing from vagina
*New condom should be used for each sexual act

CHEMICAL- male pill (gossypol) hormonal preparation calcium channel blocker

- rigid membrane proverts its binding to zona pellucida
- block calcium channel on cell membrane of sperm becomes rigid and loaded with cholesterol
*Causes azoospermia- no measurable sperm in semen
*No change in libido and potency
*Permanent azoospermic condition after 6 months

CYPROTERONE ACETATE- causes oligozoospermia (low sperm count) and loss of libido

TERMINAL METHODS
VASECTOMY- entry sperm to semen prevertel sperm production and hormone not affected

DIFFERENT TRAITS OF A FILIPINO

POSITIVE TRAITS OF A FILIPINO:
FAITH IN GOD: We may have different religions in different sectors of our country, but what is
consistent is that we all have one strong form of faith.
CLOSE FAMILY TIES: We enjoy the feeling of having and knowing family members are around us.
From cousins, aunts, uncles and grandparents, some families share their homes, celebrate
holidays and lend a hand to relatives when it is needed.
WELCOMING TO VISITORS: When we have people visit our homes, we always welcome them
with smiles, conversation and food.
OBEDIENT AND DUTIFUL: In our culture, we always respect and follow what our parents and
adults advise us to do. Not talking back, and trusting the adults around us has always been a
part of who we are.
RESPECTFUL: From the “mano”, to saying “po” and “opo” to our elders, these words that are a
part of our language show how we respect people.
HELPFUL: It is expected that we help out in the house and offer help to siblings, friends and
relatives when we can. We have the “bayanihan” spirit in us and it is why in times of calamities
or disaster, Filipinos are mostly helpful to one another.
DILIGENT AND PATIENT: Majority of our livelihood in the Philippines is based on agriculture. It
takes a lot of back-breaking work to plant the fields. Then it takes patience to care, water and
harvest it.
RESOURCEFUL AND CREATIVE: During the times when we don’t have the means to accomplish
something, we find ingenious ways of using what we have to solve our problems.
CHEERFUL: Because we’ve been through a lot of trials in our history, Filipinos have learned not
to be depressed. Rather, we find a joke and try to have fun even during times of difficulty.
THRIFTY AND FRUGAL: We don’t like to waste anything since we don’t have a lot. We are
careful of what we have, knowing that it will serve us well for a long time.

NEGATIVE TRAITS OF A FILIPINO:

NINGAS-KUGON: We start something eagerly but lose momentum and don’t tend to finish or
reach long-term goals.
MANANA HABIT: Sometimes, Filipinos would like to put off doing things until it is too late.
Examples are: fixing what needs to be fixed, or saving money for future expenditures.
CRAB MENTALITY: Filipinos sometimes get jealous of other people’s successes that they find a
way to pull the other person down, rather than striving to be better.
COLONIAL MENTALITY: If something is made in America or of a foreign brand, we think it is of
greater quality. So we buy foreign products more than we would buy locally made products.
“BAHALA NA”: When helpless, we tend not to act to solve our problems. We usually don’t plan
ahead, or plan for contingencies. Instead of covering all our bases, we simply let the fates
dictate what will happen.
SORE LOSERS: Many times, Filipinos become very competitive and hate losing. At times, when
we lose, we find a way to get even.
LACK DISCIPLINE: Pollution, traffic rules and following the law are things Filipinos tend to
ignore. We like to sell our wares on the streets, beat the red light and throw our garbage in the
wrong places.

MENTAL HEALTH
- a state of well-being in which the individual realizes his or her own abilities, can cope with the
normal stresses of life, can work productively and fruitfully, and is able to make a contribution
to his or her community. Mental health includes our emotional, psychological, and social well-
being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate
to others, and make choices.

GENERALIZED SYMPTOMS OF MENTAL ILLNESS

IN ADULTS:
*Confused thinking
*Prolonged depression, sadness or irritability (2 weeks or more)
*Feelings of extreme highs and lows
*Excessive fears, worries and anxieties
*Social withdrawal
*Disinterest in activities that were previously sources of enjoyment
*Inappropriate reactions to stimulus (i.e. laughing at a funeral, indifference to crucial situations)
*Sudden shifts in personality
*Dramatic changes in eating or sleeping habits (too much or too little)
*Strong feelings of anger
*Delusions or hallucinations
*Growing inability to cope with daily problems and activities
*Suicidal thoughts
*Denial of obvious problems
*Numerous unexplained physical ailments
*Deterioration or abandonment of normal hygiene
*Substance use or abuse outside the individual’s normal patterns

WAYS TO MAINTAIN GOOD MENTAL HEALTH

PHYSICAL
*Get enough and quality sleep (at least 8 hours a day)
*Eat healthy food
*Exercise everyday
*Drink at least 2 to 3 liters of water
*Practice deep breathing
*Maintain proper hygiene
*Don’t smoke, drink or use drugs
*Try physically engaging activities like swimming, mountain climbing or other sports.

SOCIAL
*Share your feelings with friends and family
*Don’t be afraid to tell people your positive and negative thoughts
*Practice compassion
*Show warmth and affection to your loved ones and others
*Practice social media cleansing
*Be a role model
*Don’t be afraid to seek help (family, friends, psychologist etc.)
*Compliment yourself and others
*Build a relationship (family, friends, classmates, etc.)

PERSONAL
*Investing time in developing your confidence
*Do something that makes you happy
*Learn how to solve problem effectively
*De-clutter your room
*Write a journal
*Drop a bad habit
*Listen to good music
*Look for a silver lining
*Start a new hobby
*Engage with faith
*Develop coping skills (spending time with your friends, finding humor, practicing meditation,
reading etc.)
*Set boundaries and realistic expectations
*Self-reflection
*Self love
*Get the facts to help you determine your risk and protect yourself
*Use your skills that you already have
*Be a role model
*Establish normalcy
*Create a safe environment
*Ask questions
*Keep calm

EMOTIONAL
*Stopping to assess how things are in life
*Managing stressors in life
*Challenge your negative thoughts
*Process your feelings
*Tame your negative thoughts
*Focus on the moment not the past
*Take each day one step at a time
*When you feel uncertain, take time to slow down and refocus
*Think of past experience that helped you feel better
*Limit your worry
*Clear your mind
*Take a break