Jenny E.

Forcadilla
12 Alexander Fleming

PERSONAL DEVELOPMENT
Quarter 1- Module 2:
Developing the Whole Person

Department of Education ● Republic of the Philippines

 What I know PRE-ASSESSMENT

As an initial activity, you will be assessed on your prior knowledge about finding the
answers to the research questions. This is to find out what are the things you need to
learn more about the subject matter.

Multiple Choice: Encircle the letter of the best answer

For numbers 1-3 refer to this situation. One Saturday night, I’m alone. I was sad. I
isolated myself. I did not call my friends. I did not pick up my phone either.

A. 1. Which of the following statement best represents you thought.

A. I’m alone.
B. I was sad.
C. I isolated myself.
D. I did not call my friends.

B. 2. Which part of the situation represents your feelings?

A. I’m alone.
B. I was sad.
C. I isolated myself.
D. I did not call my friends.

C. 3. Which of the statements does NOT represents an action?

A. I isolate myself
B. I did not call my friends
C. One Saturday night, I’m alone
D. I did not pick up my phone either

C. 4. These are words that run through you mind.

A. Actions C. Thoughts
B. Feelings D. Behavior

D. 5. Which of the following is NOT an example of feelings?

A. Anger C. Happiness
B. Fear D. Playing

C. 6. It is a description of yourself, which include your height, weight, facial

appearance, and quality of skin, hair and descriptions of body areas such as
your neck, chest, waist, and legs.
A. Emotional Self C. Physical Self
B. Intellectual Self D. Spiritual Self

A. 7. It Include descriptions of your strengths and weaknesses in intimate

relationships and relationships to friends, family, co-students and strangers in
social settings
A. Interactional Self C. Nutritional Self
B. Intellectual Self D. Sensual Self

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A. 8. It is about typical feelings you have, feelings you seldom have, feelings you try
to avoid, feelings you especially enjoy, feelings from your past and present,
and feelings which are associated with each other.
A. Emotional Self C. Physical Self
B. Intellectual Self D. Spiritual Self

A. 9. These descriptions of your self could be in the areas of maintenance of your

living environment: reaction to light, temperature, space, weather, colors,
sound and seasons, and your impact on the environment.
A. Contextual Self C. Intellectual Self
B. Emotional Self D. Spiritual Self

D. 10. This could include your feelings about yourself and organized religion,
reactions about your spiritual connections to others, feelings about your
spiritual development and history, and thought about your metaphysical self
A. Contextual Self C. Intellectual Self
B. Emotional Self D. Spiritual Self

A. 11. These are things you do or the way you behave.

A. Actions C. Feelings
B. Emotions D. Thoughts

D. 12. Which of the following statement are considered coping thoughts?

A. I’m going to fail
B. My Average Grade is going to go way down
C. My parents are going to be so pissed
D. I should go talk to my teacher about the test.

B. 13. Which of the following statement represents feelings?

A. Emma must be mad at me
B. I feel sad and hurt.
C. I ignored Emma and avoided her at school
D. My friend Emma hasn’t spoken to me over the past week
A. 14. Which of the following statement is not an important concepts or ideas implied
in the story of the two wolves:
A. The mind seems to be a unitary entity
B. The “you” has the ability to decide which wolf it will feed.
C. The two wolves fight for dominance over our mind and behavior.
D. Having made a choice, “you” can decide specifically how to “feed” or
nurture the selected wolf.
D. 15. Which of the following statement is NOT true?
A. Feelings can be described in one word and come from inside you
B. Thoughts are the words or pictures that go through your mind
C. You can change the way you feel by changing the way you think.
D. Automatic thoughts help you cope with difficult events and emotions.

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 Lesson YOUR OWN THOUGHTS, FEELINGS AND
ACTIONS
1

ASSESS ASPECTS OF YOUR

What’s In DEVELOPMENT

ACTIVITY 1

Draw a large circle on a blank sheet of paper. Divide the circle into 8
segments. In each segment, write so me descriptions of the different aspects
of yourself as follows:

1. Physical Self
 Describe yourself. Try not to censor any thoughts, which come to your mind.
 Include descriptions of our your height, weight, facial appearance, and quality
of skin, hair and descriptions of body areas such as your neck, chest, waist,
legs.

2. Intellectual Self
 Include here an assessment of how well you reason and solve problems, your
capacity to learn and create, your general amount of knowledge, your
specific areas of knowledge, wisdom you have acquired, and insights you
have.

3. Emotional Self
 Write as many words or phrase about typical feelings you have, feelings you
seldom have, feelings you try to avoid, feelings you especially enjoy, feelings
from your past and present, and feelings which are associated with each
other.

4. Sensual Self
 Write how you feel as a sensual person. What sense do you use most sight,
hearing, speaking, smelling, touching? How do you feel about the different
ways you take in information – through the eyes, ears, mouth, nose, pores,
and skin? In what ways do you let information in and out of your body?

5. Interactional Self
 Include descriptions of your strengths and weaknesses in intimate
relationships and relationships to friends, family, co-students and strangers in
social settings. Describe the strengths and weaknesses, which your friends
and family have noticed. Describe what kind of son or daughter, brother or
sisters you are.

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6. Nutritional Self
 How do you nourish yourself? What foods do you like and dislike? What
do you like and dislike about these?

7. Contextual Self
 Descriptions could be in the areas of maintenance of your living environment:
reaction to light, temperature, space, weather, colors, sound and seasons,
and your impact on the environment.

8. Spiritual Self or Life Force

 This could include your feelings about yourself and organized religion,
reactions about your spiritual connections to others, feelings about your
spiritual development and history, and thought about your metaphysical self.

PORTFOLIO OUTPUT NO. 1

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 Spiritual Self or Life Force
Physical self
As a part of a religion or
a religious person, it detects on
how you believe in God , I am a
Christian and a servant of Born Again and I’m a lonesome girl and you will
also God. I'm not good at communicating or barely see me around. I hate being
expressing my feelings at other people but I'm surrounded by plenty of people. I feel
very thankful that there are also people like me more myself when I’m alone. M y
who serve God well. God is my peace and joy, height is 161cm and weight is 40kg. I
also my strength. Always remember this always look serious and scary. My
that. hair is smooth, straight and shiny, my
skin is tan like color but it glows. My
I got an
Contextual If you are sad pray for God neck is long, the chest is fine, waist
upcoming test this
Intellectual
is in good shape and as for my legs
self Contextual is depending on the If you are happy pray for God they can stand very well.
Wednesday. Will I
study or not?
self
context, or surrounding words,
phrases, and paragraphs, of the If you depressed pray for In some kind of situation I’m really
writing. An example of contextual is God good at reasoning and solving problems.
how the word "read" can have two different It’s tough to learn and create at the same time
meanings depending upon what words are but I know that I’m doing very well. As for the
around it. general amount of knowledge I certainly had the best.
With the specific areas of knowledge I can tell that it’s
When I logs into their owner’s account for their car, pretty hard to be actually good at it however, I know that
I automatically notified of upcoming service milestones I’ve been doing so well. Lastly for the wisdom I have acquired
they should know about based on their exact make, model, are the ability to know what is true or right and the common
and year. sense. , and insights I have are life experience, interests,
ambitions and inspirations.

Typical feelings:
How do you nourish yourself?
- I got simple ways to nourish myself such as Self-Love or care Enjoyment, sadness, fear, anger and disgust
Feelings you seldom have:
and conscious mind-body living
Strengths: Bumfuzzled meaning utterly confused and Hornswoggled
What foods do you like and dislike? Friends - I am meaning getting tricked into believing or doing something.
What sense
a reliable friend. Feelings you try to avoid:
I like vegetable lumpia and kamote chips. do you use
Family - I help out most sight, Sadness, anger, loneliness, jealousy, self-criticism,
in everything. fear, or rejection
But I dislike softdrinks and junkfoods. hearing, speaking,
Co-students - Whenever Feelings you especially enjoy:
smelling, touching?
Nutritional What do you like and dislike about these? there are things that they -It is sight, hearing, and Overview, joy, gratitude, pride, serenity, Emotional
don’t understand, I explain interest, amusement.
self I like foods that are tasty and nutritious
those to them.
smell and touching.
How do you feel about the
Feelings from your past and present: self
And I dislike foods that's not good Strangers - I keep my distance Past: depressed and in present: at peace
different ways you take in
since I cannot trust anyone. Feelings which are associated
for the body information – through the eyes,
Weaknesses: ears, mouth, nose, pores, with each other:
Friends - I tend to be too trustworthy. Happy, sad, angry and
and skin?
Family - I tend to give them what they want to -In different ways, I felt so much satisfied fear
the point of neglecting myself. when I received information from different
Co-students - I let them copy my assignments which parts of my body. All of the parts of the
led them to become lazy and dependent. body has all function which really helps
Strangers - I am not too cautious. me to live well. The information I
As a daughter, I am obedient, courteous, respectful, recorded from every part of it was
and caring. I am a responsible daughter. I always amazing that really support my needs.
follow what my parents say. When they say And everything had a connection to came
“study hard”, I do. As a sister, I am caring, from the eyes, ears, mouth, nose, pores,
protective and loving. I always console and skin.
them whenever they have In what ways do you let information in
Sensual
Interactional problems. and out of your body? self
- I let information in and out of my mind
self and body by being healthy, being a
voracious reader, and by writing and
communicating. By being healthy, I would
have a healthier mind and better
cognition. By reading and studying, I
would gain knowledge. And by writing
and communicating, I can impart my

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 The story of the two wolves:

Managing your thoughts, feelings and

What’s New actions

One evening an old Cherokee told his grandson about a battle that goes on
inside people.
He said, "My son, the battle is between two wolves inside us all"

"It is a terrible fight and it is between two wolves. One is evil - he is anger,
envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority,
lies, false pride, superiority, and ego." He continued, "The other is good - he is
joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy,
generosity, truth, compassion, and faith. The same fight is going on inside you
- and inside every other person, too."

The grandson thought about it

for a minute and then asked his
grandfather, "Which wolf will
win?"

The old Cherokee simply replied,

"The one you feed".

The grandfather’s answer "The one you feed" is deceivingly simple. There are at
least four important concepts or ideas implied by the answer:

The mind is not the unitary entity it seems to us but consists of different parts.
For example in the story there are the two wolves and the “you” that chooses
between them.

These parts of the mind/brain can interact and be in conflict with each other i.e.
the two wolves fight for dominance over our mind and behavior.

The “you” has the ability to decide which wolf it will feed.

Having made a choice, “you” can decide specifically how to “feed” or nurture the
selected wolf.

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 The story of the two wolves:
What’s More Managing your thoughts, feelings and
actions

ACTIVITY 2: JOURNAL WRITING

PORTFOLIO OUTPUT NO. 2

The four ideas from the story of the two wolves give rise to a number of
questions. Knowing which wolf to feed is the first step towards recognizing you have
control over your own self. The purpose of this story is to help you find ways to
manage your mind so that you can live your life more in accordance with what your
judgment says best for you. Share your thoughts, feelings, and opinions on the
following questions in your Journal.

Questions to help improve your control over your own mind, feelings, and actions

1. Are you aware of two different opposing “wolves” operating within your
mind, one of which leads to pain and a diminished sense of life and the
other to a joyous, meaningful, and fulfilling life?
Yes, I am certainly aware of those.

2. Have you ever experienced times when you noticed a conflict or fight
between parts of yourself so that you did not know which way to turn?
Lately, I’ve been in a conflict between parts of myself but I managed
to know which way I want to turn.

3. When was the last time you feel disappointed by the choice of
behavior made by “you” because you knew that there was a more
positive option but you just didn’t choose it?
When I got into a fight with my brother and I let the wrong choice
to overcome.

4. What ways or techniques or exercises do you use to strengthen

yourself so as to increase its potency to choose and hence control your
life?
Luckily, there's a lot I can do to mitigate willpower depletion and
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 enhance the ability to exercise self-control, those are:
 Know myself
 To look at the big picture
 Do some short bouts of exercise
 Get digital self-control support
 Avoid decision fatigue
5. In what specific ways do you feed the negative wolf?
Whenever I let evil things overcome me. Those can be anger, arrogance, ego, envy,
false pride, greed, inferiority, jealousy, lie, regrets, resentment, self - pity, sorrow,
and superiority. Those are the causes why I am capable of doing something
unacceptable and unpleasant.

6. What specific ways do you use to feed the positive wolf?

Here is the cool thing. Once we have awareness, we can make a shift- change our
behavior. We have a choice about which wolf we feed. We don’t need to be perfect
every day but we need to be conscious of how we are showing up and shift when
we are feeding the evil wolf. So here are my few ways that of feeding the good wolf:
 To practice forgiveness for myself and others
 Compliment others when deserved
 Make the best out of every situation
 Regulate my emotions
 Get professional help
7. Having become aware of how you feed the wolves within, can you
think of ways to better nurture you

In short, I'd say be open to ideas and try different things like
experiment and explore. Also, focusing on the positive things and
people in my life and cultivate the practice of gratitude and self-
love. Indeed, we grow as we seek growth.

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 What is It
Thoughts, Feelings and Actions

Everyone has problems, both big and small. To better solve your big problem it helps
to learn how your thoughts, feelings, and actions are connected.

Imagine you have an upcoming test, and you think “I’m going to fail”. Because of this
thought, you start to worry. You are so worried that you feel sick just thinking about
the test. Because It’s uncomfortable, you decide not to study.

The thought (“I’m going to fail’) led to a feeling (worry), which led to an action (not
studying. What might have changed if you had a different thought?

Thoughts

Actions Feelings

Thoughts are words that run through you mind. They’re the things you
tell your self about what’s going on around you. There are many different

Feelings come and go as different things happen to you. You might feel
happy, angry, and sad, all in one day. Some feelings are uncomfortable

Actions are the things you do, or the way you behave. Your thoughts and
feelings have a big impact on how you act. If you feel happy, you are
likely to do nice things. But if you feel angry, you might want to act mean.

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 Thoughts, Feelings and Actions

What’s More

What happened?

My friend Emma hasn’t spoken to me as much as usual over the past week

My Thoughts

I thought: “Emma hasn’t talked to me much

this week. She must be mad at me.”

Because I was upset I ignored

I felt sad and hurt
Emma and avoided her at school

My Actions My Feelings

Just because you have a thought doesn’t mean it’s true. Your though are
guesses about why something happened, or about something that might
happen. Coming up with new thoughts will help you see a situation differently

New Thoughts New Feelings New Actions

1 “Emma might be upset Concerned that Emma Ask Emma if she is mad
with me, but maybe not. might be upset, but I’m not at me, or if she has
I don’t know” as sad as I was another problem.

2 “Emma has probably Disappointed I haven’t I’ll stay friendly with

been busy with school talked to Emma, but I Emma, as usual. I’ll be
or something else.” understand sure to say “hi” anyway

3 “Maybe Emma is upset Worried about how Emma Ask Emma what’s going
about something is feeling on, and if she needs
unrelated to me.” help.

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 Thoughts, Feelings and Actions
What I can Do

ACTIVITY 3: DIAGRAM

Recall an experience that happened to you recently, in which they felt sad, stressed,
worried, anxious, etc. Then, reflecting on that situation or event, map out their
thought
What happened?
My sister
ghts, was and
feelings, madbehaviors
at me and she the
using keeps on ignoring
Diagram below. me.

My Thoughts

I thought: “She was mad at me because I’ve done something

wrong but I can’t remember anything. “

Because I got confused and frustrated, I

never talk to her to her or tried to confront her I felt guilt and worried
about the situation.

My Actions My Feelings

New Thoughts New Feelings New Actions

1 “My Sister might be mad at “Confused, because she’s “I will certainly ask my sister
me because of something, but bot talking to me about what what’s the reason behind all of
I got no idea at all.” did I do wrong.” those bad actions.”
2 “She must have “Irritated but not really, I “If she still not going to talk
misunderstood a thing that’s just don’t get it why does she to me, I would confront her
why she’s mad at me.” have to ignore me.” and settle everything.”

3 “Maybe it was because of the “Guilty, because I don’t “I will try to fix things to her
other day.” have any idea why she’s mad and try to get back into what
at me.” we are before.”

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 THOUGHT OR FEELING?
What’s More

ACTIVITY 4

Put a tick in the column to show whether you think each statement is a thought or a
feeling.

Thought Feeling

I am a good person

Angry

Guilty

I can do this

I am too fast

Happy

I am quite good at soccer

Sad

I have several friends

I don’t like eating eggs

Afraid

I enjoy watching TV

Love

I am hopeless at tennis

Nobody likes me

That dog is going to bite

me

Feelings can be described in one word and come from inside you
Thoughts are the words or pictures that go through your mind

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 Lesson Connections Between Thoughts, Feelings, and
Behaviors in Actual Life Situations
2

What’s In WHOSE THOUGHTS ARE THESE

ANYWAY?

ACTIVITY 5

Think about each of the three situations listed in the chart below. For each,
write down all of the messages that come into your head in the column “message.” In
the column “source” write down where you think these are messages came from. Are
they messages you receive from others (friends, family, teachers), or are they your
own thoughts? An example is provided for each to get you started.

This activity is designed to help you dissect the messages they receive – both
externally (from parents, teachers, peers) and internally from their own self-talk.

#1: You feel pressure to do whatever it takes to earn a top grade.

MESSAGE SOURCE
Only the very best performers get into the top colleges parents
You needed to study harder to have good grades to be able to stand out. parents
I wasn't the kind of kid who would get A's without even trying. me

#2: Your friends want you to join them in experimenting with drinking (or drugs, or
sex)
MESSAGE SOURCE
I’ll do just about anything to fit in. me
Don’t let them influence you to do unnecessary things that will get in trouble. parents
Stop hanging out with those kind of friends, they’ll just bring the worst in you. brother

#3: Prom is just around the corner

MESSAGE SOURCE
To look great, I need to get down to a size “zero”. magazines

I am going to prom but I'm not going to blow a bunch of money. me

I'm going to spend wisely, and go with friends.”
There are so many memories you can create at that particular big sister
event,

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 IDENTIFYING AUTOMATIC THOUGHTS
What is It

In this example, imagine you are thinking about an upcoming test or exam in a
challenging class. In the left column are examples of thoughts that you might notice
coming into your mind automatically. You can counter these negative thoughts with
more productive, positive thoughts like those in the right column.

By paying attention to your thoughts and replacing the negative thoughts that can
sometimes pop up automatically with positive thoughts, you may find it easier to cope
with worrisome or stressful situations like tests.

Automatic Thoughts Coping Thoughts

 I’m going to fail
 I’m not prepared at all –
Why didn’t I study more?
 My Average Grade is going
to go way down
 My teacher is going to think
I’m a slacker
 My parents are going to be
so pissed
 Why should I even bother
taking the test –
 I should just skip class
 This school is too hard - This
class is too hard for me - I
can’t do this
 Everyone else gets this stuff
- I’m such an idiot - I bet I’m
not even in the top 10% of
my class - I can’t ever do
anything right
 I probably won’t get an A, but maybe I’ll do
okay
 Next time, I’ll try to be more organized and
start studying earlier
 Given how much I had on my plate, I studied
as much as I could have.
 I had to choose between sleeping and
studying, and I chose sleeping.
 That’s an okay choice to make even if it
means I’m less prepared.
 I’ll have to work really hard to get my grades
back up, but I can do it.
 I should go talk to my teacher about the test.
 My family (and I) should be happy with my
best performance – there’s nothing else I
can do but try hard.
 I should at least see if there is any way to
reschedule the test.
 I can do this! I’ve been stressed before, and
I’m generally a good student.
 I’m at a demanding school – expectations
are high, but I know I’m getting an amazing
education
 I have strengths other than being the highest
achieving kid in school

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 Using Helpful Thoughts to Cope with
What’s More Something Stressful

ACTIVITY 6

This exercise provides students with tangible examples of how damaging automatic
thoughts can be, and how, by being more mindful of their thoughts, they can replace
automatic thoughts with more positive, constructive coping thoughts.

Write down a difficult or stressful situation that you might have to face in this week, or
one that seems to happen to you often:
I sometimes got into a fight with my brother because there were times that I don’t like
the way he respond, it’s kind of disrespectful. Whenever I complain it to him he would
just say something that isn’t nice.

Now, name two or three automatic thoughts that have occurred to you when facing
this or similar situations in the past. For each of those automatic thoughts, list a
feeling or feelings that it will trigger.

Thought Feeling/s

He might not aware that what he’s doing isn’t Furious

right anymore.
He must have been influence by his friends Mad
that’s why he keeps on being disrespectful.
Maybe he’s just trying to piss off everyone Annoyed
specifically me.

Now, list five coping thoughts that will help you feel better if this situation happens:

1. Understand the situation. Take some time to think about the situation I’m
facing

2. Commit to a positive attitude. Don't dwell on the negative. Don't get stuck
dwelling on negative feelings or focusing on the bad aspects of the situation for
too long.

3. Take action decide what I can do. Pinpoint which parts of the situation I
have the power to change or influence for the better. Think of actions I can take
to improve any part of stressful situation.
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4. Get support. Find someone to talk to about the situation. Ask for help or
advice.

5. Notice and name the feelings I have about the situation. Accepting my
feelings it's understandable to feel the way I feel, given the situation. It can help
to write down the way I’m feelings, too.
https://classroommentalhealth.org/exercises/materials/identifying-automatic-thoughts/thought-
feeling.pdf

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 Linking Thoughts and Feelings

What’s More

ACTIVITY 6

In pairs, read through the list of situations below.

For each situation, discuss and identify how you would feel in the same
situation. Write the feeling in Part A. You and your partner may have different
answers. That’s OK. Remember, people often feel differently about the same
situation.
Then read the two thoughts in Part B of each situation. In pairs, discuss how
you would feel if you had these different thoughts in relation to the situation.
Write your feeling below each thought.

List of situations

Situation 1. As you walk past a group of people in your class, they start
laughing.

PART A: How might you feel if the situation happened to you?

Record your emotions in the space below:
Me: I would probably feel distressed and embarrassed.
Partner: I would feel sad and discomforted.
PART B:

Thought 1: Someone’s just told a good joke. I’d like to hear it.
Discuss how you might feel if you had this thought.
Record the emotion below:
Me: Since it was a good joke I’ll be glad if had it.
Partner: It’ll be great and I will be happy to have that good joke.

Thought 2: I bet they’re laughing at me. I’ll never fit in in this class.
Discuss how you might feel if you had this thought.
Record the emotion below:
Me: I’ll be feeling down and irritated.
Partner: I won’t easily believe to those
things because for I certainly believe that I
belong to the class and if something like
that happened, I will be so mad.

Situation 2. You’ve arranged to meet your friend at the shopping centre, but
you’ve been waiting for half an hour.

PART A: How might you feel if the situation happened to you?

Record your emotions in the space below:
Me: I will absolutely feel insanely angry.
Partner: I would feel sad and pissed off.
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PART B: Thought 1: I bet Claire/John’s not going to turn up. I knew she/he
didn’t really want to meet me.
Discuss how you might feel if you had this thought.
Record the emotion below:
Me: I would feel disappointed.
Partner: I will be unhappy if I had that thought.

Thought 2: Claire/John must have missed the bus.

Discuss how you might feel
if you had this thought.
Record the emotion below:
Me: I would have the feeling of sympathy.
Partner: It’s distracting so I would be panicking and feel sad.

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Situation 3. A teacher you like walks past in the corridor and you say good
morning, but she doesn’t say anything.

PART A: How might you feel if the situation happened to you?

Record your emotions in the space below:
Me: I would feel absolutely feel disappointed to the teacher
because she failed on showing her student the good manners
that person must have.
Partner: I’ll be thoroughly frustrated.
PART B: Thought 1: She just ignored me. I must have done something really
wrong.
Discuss how you might feel if you had this thought.
Record the emotion below:
Me: I’ll be in pain and worried.
Partner: It would give me a feeling of distressed.

Thought 2: She must have a lot on her mind this morning.

Discuss how you might feel if you had this thought.
Record the emotion below:
Me: I’ll be worried about her.
Partner: Same as what she said, if I happened to have that thought I would be worried
and keep on thinking about that person.

Situation 4. You train really hard to get into a school sports team, but come
second-last in the selection trials.

PART A: How might you feel if the situation happened to you?

Record your emotions in the space below:
Me: That’s terrible news and I would certainly feel so down
and sad.
Partner: I will be very unhappy.
PART B: Thought 1: That was not good. I am going to have to w ork really hard
in this next trial if I am going to make the team.
Discuss how you might feel if you had this thought.
Record the emotion below:
Me: I would feel energize because I am going to do a hard and get it done.
Partner: I’ll be so much more alive and would finish my responsibilities immediately for
me to get back to the top.
Thought 2: I’m no good at anything. I don’t know why I bothered training.
Discuss how you might feel if you had this thought.
Record the emotion below:
Me: I would seriously feel so down and not really
happy because I let myself down.
Partner: Frankly, I would unmotivated anymore.

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Key messages You can change the way you feel by changing the way
you think.

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 The Role of Helpful thinking

What’s More

ACTIVITY 7

1. Read through the list of situations below.

2. Underneath each situation is an example of a negative thought someone
might have if the situation/event happened to them.
3. For each negative thought: a. identify how the thought would make you
feel; b. think of a more positive or helpful alternative thought; and c.
identify how the more helpful thought would make you feel.

Situation 1. The teacher asks you to wait behind to discuss your Maths
homework. You found the homework difficult.

Negative thought: I can’t do anything right. I am probably going to be in real trouble. I

may as well give up.
How would this thought make you feel? I would be really problematic at that state
and might feel scared.
Write a more positive/helpful thought.
I will try asking for some help to my classmate. Once I get to understand the
homework, then it would be easy to discuss it in front of the class.
How would this thought make you feel? With that positive thought in times of uncertainty and
difficulty, I would be just calm.

Situation 2. You buy a new outfit for a party and a friend says, Wow, that’s
really different!
Negative thought: He/she hates my new outfit! Everyone will laugh at me at the party.
How would this thought make you feel? It would hurt my feelings and lost my
confident.
Write a more positive/helpful thought.
That’s a funny reaction. I think she was amazed and likes my outfit. I would love to
wear this at the party.
How would this thought make you feel? I’m overwhelmed and got the confident I needed.

Situation 3. You ask a boy/girl you like if they would like to go with you to the
movies on Friday night, and they say sorry — they’re busy on Friday.
Negative thought: I should never have asked. He/she probably doesn’t even like me.
Now he/she will tell everyone about this and I will look really stupid.
How would this thought make you feel? It’s painful and I would feel sorry for myself.
Write a more positive/helpful thought.
She might have something more important to do and I understand. I will try to ask her
again on next Friday.
How would this thought make you feel? I would be just fine and feel happy for myself because
I did my best to understand the situation even though it hurts that we can’t hang out.

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Situation 4. You want to go out to the movies with some friends but your
parent(s) say that you can’t go because you have to stay in and finish a school
project that is due in tomorrow.
Negative thought: This is terrible. I hate my mother/father. They never let me do
things. They are always interfering in my life. I will lose all my friends if I don’t go.
How would this thought make you feel? I will be unhappy and get bored.
Write a more positive/helpful thought. I know my parents are right. I shouldn’t just go
hang out with my friends without even finishing my responsibilities for school. I will
just tell my friends that I can’t make it because I still need to work on my project.

How would this thought make you feel? I feel good and happy because I understand
the situation.

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 Link between pain, feelings,
thoughts, and actions
What’s More

ACTIVITY 7

This activity is about noticing the link between pain, feelings, thoughts, and
actions. This activity is about noticing what we do can influence the way we feel and
think, and in turn, how this can affect pain levels.

Instruction

Think about when you have a situation that involves pain. Your feelings in that
situation can influence the thoughts and actions that you take. An example has been
given to you in the table below.

EVENT FEELING THOUGHT ACTION EFFECT ON

YOU
Flare up of Alarmed, Something is Lay down on Pain is worse
pain when scared terribly wrong the couch and Feel sad and
getting ready with me stay home angry
for school from school for
the day
Annoyed It’s a flare up, Accept the Pain is
but a level I’ve pain, and present, but
had to deal continue with you happy to
with before. I plans to go to go to school to
can still go to school for the see your
school day friends

In the tables below, type in three different feelings, thoughts, and actions that can
occur when you experience the pain. Try to include examples that can be helpful.

EVENT FEELING THOUGHT ACTION EFFECT ON

YOU

In extreme pain Scared I might have the Continue fighting No one escapes
when I got into feeling of dislike with my brother pain, fear and
fight with my towards him since and be mad at him suffering.
brother I was born. all the time.
Because, the two
of us always had a
fight and just can’t
settle it out.
Infuriated I got the thought ofTry to fix things It’s the pain that is
him not wanting with my brother harmful and the
me as his sister or and tell him I’m so pride that will
me not wanting sorry for being a always be the
24
 him to be my brat. longest distance
brother. between two
people.

Downcast Maybe, the Become my It’s painful and it

problem is just me. brother’s friend hurts, but my
But it could also and sister at the brother is my
be the two of us. same time. family. I’m going
to make things
right.

Please remember it is normal to experience feelings of sadness from time to time

especially when life is not going, as you would like. However, if you are feeling sad a
lot of time, or if there are times that the sadness is so intense that it is hard for you to
cope, then it is very important that you talk with someone. Tell your parents or an
adult that you trust, about how you are feeling.

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 What I Have Learned

GENERALIZATION

MESSAGE BANK

Task 1:PORTFOLIO Journal Writing

 You can change the way you feel by changing the way you think.

 Helpful thoughts help you cope with difficult events and emotions.

Task 2: My activities and feelings and thoughts diary

Best Feeling of the Day Worst Feeling of the Day

HHUH6454.MOV

What What What What What What

Day were you feeling were you were you feeling were you
Doing? Rating (1- Thinking Doing? Rating (1- Thinking
10) 10)

Monday Woke up 10 It’s a new Woke up 5 Quite not a

early and day and a very late and good start of
pray. new a headache. the week.
beginning.
Tuesday Exercising 9 Always live Got lazy all 4 I don’t feel
and health a healthy day like doing a
care. lifestyle thing
Wednesday Reading 10 Know your Forgot to 5 I should
books about worth. Never read a book have chosen
self-worth settle for less because I to read
than you just keep on books
deserve. playing with instead.
my
cellphone
Thursday Doing 9 Great work Didn’t 4 The house a
household and fun time bother to mess, my
chores and with siblings clean the parents
having a fun is best house would
time with feeling. probably get
sisters. mad at me
Friday Cooking 10 Giving my I was so mad 3 It is so
dinner for family the the whole embarrassin
family. best treat is day that I g
26
 my even forgot I
happiness. am already
shouting out
loud
Saturday Wash clothes 8 Gonna wash I went to the 3 This day I
all the comfort am
clothes or room then definitely
else we got find out that having a bad
nothing to I got a mood
wear. period
Sunday Woke up 10 Spending Woke up 3 I should
early then go quality time late and miss have set an
to church with family. the mass alarm.
and family
bonding.

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 MY PERSONAL TIMELINE
Additional Activities

ACTIVITY 7: REFLECTION

Write about your Personal Timeline which you made in class. Answer the following
questions

1. Is there a ‘center’ or a central theme in your timeline and life? If you will give a
title for your timeline what would it be and why?
Yes, there is a center or a central theme in your timeline and life and I call it
“The Roller Coaster Life”. It has its ups and downs. But it’s your choice to
scream or enjoy the ride. We can’t control the ups and downs of the track, but
we do have a choice on how we will feel about the ride. We can scream and
hate it or we can throw our hands up in the air with a big smile on our face
and yell out joy at the thrill of the ride! It’s not always easy to be mindful that
we actually do have a choice, especially when the downward track of the
coaster causes us to feel pain inside. But the reality is that we control our
thoughts and our thoughts control our emotions and feelings. So we have to
use the power of our thoughts to help us stop screaming in pain and fear and
start yelling in joy and excitement. We have to force our thoughts to think of
the positive possibilities that lie ahead

2. Identify the turning points in your timeline. What were the thoughts, feelings
and actions that you experienced?
Thoughts are about positivity in life, with the feelings of happiness, fear and
excitement and the action of controlling thoughts and emotion.

3. Who are/were the most significant people in your life? How did they influence
you?
My family. I have learned how to pattern my own behaviors, both positively
and negatively, by watching how the adults in their lives handle various
situations. I’ve learned which behaviors lead to effective outcomes and which
behaviors create difficulties. These early years of influence often become
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 powerful indicators of later adult success. Within families, I’ve also learned
what is important and what is not.

4. What would you change or add, if you could? How would each of these
changes or additions affect your life, or even change its present course?
If I had the power to change something in my life, I would aspire to learn
important life skills quite early in my life. For example skills and values
such as self-discipline, perseverance, diligence, focus, abstinence, etc.
that I learned after lots of trial and error method, I would learn it at quite
a young age and thus save wastage of my precious and invaluable
time, energies, and resources. And thus I would acquire success faster.

5. Where do you want to be in a year, 5 years, and 10 years? What do you

expect your future timeline will be?
I am one of those kids who are living a hard life. But doing everything I
can to achieve my goals in life. My expectations in five years are that I
see myself graduating in college and finding that perfect job. I would be
that well educated woman, had a great job, giving a full support to her
family and living my life to the fullest.
Now I come to a crossroad in my life where I choose what to do with my
future and choose what will make me happy. I must work really hard and
I will accomplish my goal in being happy. Ten years from now I’ll look
back as proud daughter knowing I didn’t give up.

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 Assessment

Multiple Choice: Encircle the letter of the best answer

A. 1. These are things you do or the way you behave.

C. Actions C. Feelings
D. Emotions D. Thoughts

D. 2. Which of the following statement are considered coping thoughts?

A. I’m going to fail
B. My Average Grade is going to go way down
C. My parents are going to be so pissed
D. I should go talk to my teacher about the test.

B. 3. Which of the following statement represents feelings?

A. Emma must be mad at me
B. I feel sad and hurt.
C. I ignored Emma and avoided her at school
D. My friend Emma hasn’t spoken to me over the past week

A. 4. Which of the following statement is not an important concepts or ideas implied

in the story of the two wolves:
A. The mind seems to be a unitary entity
B. The “you” has the ability to decide which wolf it will feed.
C. The two wolves fight for dominance over our mind and behavior.
D. Having made a choice, “you” can decide specifically how to “feed” or
nurture the selected wolf.

D. 5. Which of the following statement is NOT true?

A. Feelings can be described in one word and come from inside you
B. Thoughts are the words or pictures that go through your mind
C. You can change the way you feel by changing the way you think.
D. Automatic thoughts help you cope with difficult events and emotions.

A. 6. These descriptions of your self could be in the areas of maintenance of your

living environment: reaction to light, temperature, space, weather, colors,
sound and seasons, and your impact on the environment.
A. Contextual Self C. Intellectual Self
B. Emotional Self D. Spiritual Self

D. 7. This could include your feelings about yourself and organized religion,
reactions about your spiritual connections to others, feelings about your
spiritual development and history, and thought about your metaphysical self
A. Contextual Self C. Intellectual Self
B. Emotional Self D. Spiritual Self

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For numbers 8-10 refer to this situation. One Saturday night, I’m alone. I was sad. I
isolated myself. I did not call my friends. I did not pick up my phone either.

A. 8. Which of the following statement best represents you thought.

A. I’m alone.
B. I was sad.
C. I isolated myself.
D. I did not call my friends.

B. 9. Which part of the situation represents your feelings?

A. I’m alone.
B. I was sad.
C. I isolated myself.
D. I did not call my friends.

C. 10. Which of the statements does NOT represents an action?

A. I isolate myself
B. I did not call my friends
C. One Saturday night, I’m alone
D. I did not pick up my phone either

A. 11. It Include descriptions of your strengths and weaknesses in intimate

relationships and relationships to friends, family, co-students and strangers in
social settings
A. Interactional Self C. Nutritional Self
B. Intellectual Self D. Sensual Self

A. 12. It is about typical feelings you have, feelings you seldom have, feelings you try
to avoid, feelings you especially enjoy, feelings from your past and present,
and feelings which are associated with each other.
A. Emotional Self C. Physical Self
B. Intellectual Self D. Spiritual Self

A. 13. These are words that run through you mind.

A. Actions C. Thoughts
B. Feelings D. Behavior

D. 14. Which of the following is NOT an example of feelings?

A. Anger C. Happiness
B. Fear D. Playing

C. 15. It is a description of yourself, which include your height, weight, facial

appearance, and quality of skin, hair and descriptions of body areas such as
your neck, chest, waist, and legs.
A. Emotional Self C. Physical Self
B. Intellectual Self D. Spiritual Self

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 Answer Key

Pre-Assessment Post Assessment

1. A 1. A

2. B 2. D

3. C 3. B

4. C 4. A

5. D 5. D

6. C 6. A

7. A 7. D

8. A 8. A

9. A 9. B

10. D 10. C

11. A 11. A

12. D 12. A

13. B 13. A

14. A 14. D

15. D 15. C

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 References

http://www.psychologymatters.asia/article/65/the-story-of-the-two-wolves-managing-your-
thoughts-feelings-and-actions.html

https://www.therapistaid.com/worksheets/cbt-for-kids.pdf

https://classroommentalhealth.org/exercises/materials/whose-thoughts-are-these-anyway-
worksheet.pdf

https://classroommentalhealth.org/exercises/materials/whose-thoughts-are-these-anyway-
worksheet.pdf

https://classroommentalhealth.org/in-class/thoughts/

https://www.aci.health.nsw.gov.au/chronic-pain/painbytes/pain-and-feelings/how-are-feelings-
thoughts-and-actions-connected

https://www.beyondblue.org.au/docs/default-source/secondary-school-program/bw0026-sec-sch-
prog-year-8-student-man-6.pdf?sfvrsn=6d80a6e9_3

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