Chapter 5

Physical Self: IMAGE MATTER

Course Introduction and overview

Our personality as well as our identity is not only influenced by internal factors such as one’s brain and
emotions but it is influenced as well by our physique. Our image is a reflection of our life style and the kind of lives we lead. It is
important to remember that what we see may not be necessarily be accurate but perception matters much. Everyday interaction with
people results in their observation and formation of opinion about people attitude, behavior, practices, mannerisms, etc. These
assumptions, whether accurate or not affect, our self-concept as well as self-esteem.

Learning Outcomes:
On completion of this module, you should be able to:
1. Understand the values of one’s physical image;
2. identified the components of physical self;
3. Determine ways to care for the physical self and develop ways to further enhance physical health and image.
 Learning Content
 The Dynamics of Physical health
 Why do body image and self-esteem matter?
 Personal Hygiene
 Social Graces
 Proper Bearing and Posture
 Health
 Proper Nutrition
 Clean Environment

The Dynamic of Physical Health

According to the Biopsychosocial Model of Health (BPS) physical weakness is caused by a complex interaction of
biological, psychological, (thoughts, emotions, behavior) and socio-cultural factors (socio-economic, socio-environmental, and cultural). It
reiterates the physical health is a result of the interplay between biological, psychological, and social factors rather than purely biological
components involving viruses, bacteria and the like.

The theory shows how three elements influence and affect the over-all physical image and condition of an individual. Gene ’s that may
possess characteristics such as presence of a physical strong body or otherwise may interplay with one ’s socio-economic status. This may
determine how well such individual values a healthy lifestyle. Furthermore, our attitude towards our physical image manifest in our interests
and hobbies. That is why those who prefer to join trekking groups and marathon groups instead of enrolling into cooking lessons shows the
kind of image they would like to project to the people around.
 Why do body image and self-esteem matter?

Body image and self-esteem directly influence each other—and your feelings, thoughts, and behaviors. If you don’t like
your body (or a part of your body), it’s hard to feel good about your whole self. The reverse is also true: if you don’t value
yourself, it’s hard to notice the good things and give your body the respect it deserves.

Below, see how good body image and self-esteem positively impact mental health:

T h e s e a r e j u s t a f e w e
the time. They are really about respecting yourself
and others, thinking realistically, and taking action
to cope with problems or difficulties in healthy
ways.
Below, see how poor body image and self-esteem negatively impact mental health:

As you can see, the problem with negative thinking and feelings is that once people start to focus on shortcomings or
problems in one area or one situation, it becomes very easy to only see problems in many other areas or situations. Negative
thinking has a way of leading to more negative thinking.

Personal Hygiene

The typical self is a significant component in one’s image and personality. Being clean and hygienic creates a good image
and allows one to feel good about the “self”. It is not necessary to be following the hype in the fashion but the requirements to
be neat and well- groomed all the time.
The skin plays the major role in one’s appearance. It creates impressions that implicates certain attitudes and habits.
Aside from functioning as an outer covering the skin maintains body temperature as it contains the nerve endings that feed the
nervous system with the stimulus from external environment.

Taking care of your skin entails the following:

 1. Taking a regular bath or shower
2. Applying deodorant
3. Avoiding oily food
4. Preventing acne by facial cleaning
5. Sleeping at least 7-8 hours a day
6. Drinking 8 glasses of water each day
7. Avoiding too much exposure to sunlight
8. Using water proof sunscreen with spf 15 or higher
9. Avoiding sunlight at 1o am to 2pm
10. Taking vitamin C anti-oxidant
11. Avoiding Cigarettes
12 Taking Vitamin E
13. Moderate used of cosmetics
14. Avoiding harsh substances
15. Using Facial cream/lotion to hydrate the skin.

The Hair follicle are embedded in the skin. As one’s crowning glory taking care of the hair entails simple habits
and practices which includes the ff. daily routine:

1. Brush or comb hair at least twice a day to maintain body and shine as it releases natural oil from the roots.
2. Wash hair everyday with gentle soap and shampoo to prevent dryness
3. Use enough hair conditioner
4. Have an intensive treatment at least once a week
5. Use your own comb or brush to prevent getting parasites from others
6. Color / Perm / Rebond Hair with salon assistance for extreme care
7. iron / blower hair occasionally only during significant events
8. Trim hair at least once a month to get rid of split ends
 The teeth affect our appearance and our image. Decaying teeth turns off people as it results to foul breath. More
so, gaps in our teeth result to speech problems.
Indeed our teeth contribute a lot to our appearance and appeal. Smiling entails a good set of teeth.
Hence here are some ways to maintain and show that contagious smile.
1. Maintain a regular oral core
2. Brush teeth after meal and before bed time
3. Use a mouthwash
4. Use floss on hard-to-reach spots
5. Maintain a healthy diet especially veggies and fruits
6. Avoid sugar
7. Have a regular dental check up
8. Avoid cigarettes

Good Grooming
It is a common notion that first impression lasts. It is necessary to take pride in our appearance and to dress
appropriately as those significant others serve as our audience and critic. Careful grooming and observance of proper
clothing in specific occasions is an important practice in building one’s self-esteem.
One should adhere to the basics and appreciate the following tips:

For the Gentlemen

1. Be clean. Take a shower, cut nails, and pamper skin
 2. Select the right wardrobe for the right event.
3. Have a sense of style. Wear clothing that feels comfortable but elegant
4. Wear clean and shiny shoes that complement your attire
5. Smell good by wearing mild perfume scent
6. Check your beating. Proper body posture adds confidence and appeal

For the ladies

A. Bathe, be clean and fresh always as it exudes confidence.
B. Polish nails to add femininity and art
C. Apply light make-up using color that match your skin tone
D. Choose the appropriate attire that suits the event
E. Use a mild feminine perfume scent that fits your personality
F. Wear clean shoes or sandals
G. Choose the best bag or clutch that complements your clothing
H. Bring only essentials in your bag

Social Graces
Social Graces are skills used to interact politely in social situations. They include manners, etiquette, deportment,
fashion and refinement. This is maintained through a certain unwritten guidelines that maintain the harmony in the
relationships through etiquette which adheres to conventional requirements of social behavior.
Good manners are a reflection of one’s education, values and sensitivity. The same could be manifested in
several ways. One’s image is considered positive and cultured if the following practices are mastered especially on specific
occasions.
A. Smoking Etiquette – 1. Use an ashtray
2. Put out the Stub
3. Never throw cigarettes butts on the flor
4. Never smoke when walking
5. Never smoke in public vehicle
6. Be courteous to those who are sensitive to smoke

B. Drinking Etiquette – 1. Be pleasant

2. Drink in moderation
3. Drink Slowly
4. Do not mixed drinks
5. Drink coffee for hangover
6. Call it a day when you have enough

C. Dating Etiquette – 1. Give a gift

2. Learn to appreciate and complement
3. Do not embarrass the person if you do not like him / her
4. Do not stay late
5. Inform your parents
6. Do not be tempted to drink, take drugs or do sex
7. Control your self
8. Don’t over spend
9. Plan ahead

D. Party Etiquette- 1. Plan ahead

2. Make good food
3. Don’t over decorate
4. Dress up well
5. Receive guest personally
6. Get conversations going
7. Play soft music
8. Arrange party games
9. Be hospitable
10. Be on time
 11. Make new friends
13. Do not over stay
14. Thank the host

Phone Etiquette- 1. Learn to greet

2, Identify yourself
3. Modulate your voice
4. Caller should end the call
5. Be accommodating
6. Avoid negative statements
7. Let the speaker finished his/her line
8. Say thank you and goodbye

Proper Bearing and Posture

 Composure and bearing affects not only one’s physical self and image but his or her level of confidence.
An individual who has the right degree of confidence conducts themselves well in front of others.
 Standing or sitting upright in a snappy and smart manner creates an aura of confidence and strength.
 According to the clevelanclinic.org/health/ns. Posture is the position in which you hold your body upright
against gravity while standing, sitting or lying down. Good posture involves training your body to stand,
walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during
movements or weight -bearing activities.
It should be noted that proper posture has its positive effects on the body specifically the
following:
1. Keeps bones and joints in the correct alignment so that muscles are being used properly.
2. Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
3. Decrease the stress on the ligaments holding the joints of the spine together.
4. Prevents the spine from becoming fixed in abnormal positions.
 5. Prevents fatigue because muscle are being used more efficiently, allowing the body to use
less energy.
6. Prevents strain or overuse problems.
7. Prevents backache and muscular pain.
8. Contributes to a good appearance.

Health- our health affects our performance and compliance in our daily tasks whether in school or at work. Illness and
disease makes us weak physically and intellectually. This may cause us to underperform or become unproductive.
How the body should be taken care of and how can a longer and productive life span be assured. This are the following
practice.

Proper Nutrition- Diet or what we regularly eat and drink provides us with the fuel that powers our body and
brain. Food is crucial to or body’s survival bur eating the right food on the other hand will assure prevention of
cardiovascular illnesses and like. One therefore should be guided by the Food Pyramid to determine what should be
consumed less and what should be the bulk of what we take in.
 Food Pyramid- Shows that facts, oils and sweet should be used sparingly as it occupies the tip of the
figure. Food that primarily contains fat is generally low in others nutrients and high in calories.
a. Carbohydrates- provide our body with energy
b .Protein- is necessary to repair body cells and tissues
c. Vitamins- help regulate body cells and tissues
d. Fat- serve as source of energy for vitamin storage and body insulation
e .Minerals- strengthen muscles, bones and teeth, enrich the blood and keep the heart
and other organs healthy
f. Water- keeps 60% of an adults total body weight. It helps break down food, carries
nutrients throughout the body, remove waste and maintains a stable body
temperature.

Clean Environment
 Humans and environment make up the ecosystem. Human activities over the years have put many waste
products in the air, land and water. They contaminate and pollute the environment through toxic waste killing plants,
animals and humans as well. May of the illnesses that afflict people now are caused by these pollutants.

People are accountable for what they do. Hence, it is necessary to engage in activities that will revive the
environment, replenish the lost resources and revert to the original state of our environment. This, in turn, will provide us
clean air, clean water and clean environment which are necessary elements to provide longer and healthier lives for people
like us.
a. Resource conservation.
b. Recycling
c. Reduce Pollution

Readings
https://www.pinterest.com/khinen47/johari-window-technique
Understanding the Self-Developing Life skills by: Ethel Magalona MAP,LPT, Evelyn Sadsad Phd. , Elline
Cruz, MAED,LPT
Understanding the Self by: Ronald M. Corpuz, Ronan S. Estoque, Claudio V. Tabotabo

Activities

Explain your views on the effect of the following practices to one’s image and physical health.
1. Lack of personal hygiene
2. Lack of social-graces
 3. Bad Posture
4. Filthy Surroundings
5. Intense Craving of food

Assessment

Discuss your perception one you see the following individual. (Essay 200 words each)

1. A male applicant chewing a gum and having tattoos over his arms.
2. A lady wearing a micro mini skirt and heavy facial make-up.
3. A uniformed student smoking cigarette while busy on his mobile phone.
4. A young woman wearing plain jeans with oversize bag.

Ariola, M. (2018). Understanding the self. Manila: Unlimited Books.

Brawner, D. & Arcega, A. (2018). Understanding the self. Quezon City:
C & E Publishing, Inc.
Magalona, E., Sadsad, E., & Cruz, E. (2018). Understanding the self:
Developing life skills. Manila:
Mindshapers, Co., Inc.
Understanding the Self by: Ronald M. Corpuz, Ronan S.
Estoque, Claudio V. Tabotabo