Worksheet 1

How many hours of sleep did you get this week (daily? average?)? What factors influenced the
number of hours of sleep that you had gotten?

For this week, I got an average of _ hours of sleep. The sleeping environment and the time I go to
bed are the factors that influence my sleeping hours. Whenever I need to wake up early the
following day, I usually adjust my bedtime due to the time it takes for me to fall asleep after going
to bed. This due to my habit of drinking green tea to help with my digestion after dinner. Due to
the presence of caffeine in tea bags, it stimulates my brain to stay awake. Another factor that
influences my sleep would be my habit of reading e-books in my cellphone while trying to go to
sleep. The light emitted from the screen prolongs the time it takes for me to fall asleep.

Though I get the enough sleep for this week, I find it hard to fall asleep after going to bed. Typically, I
would lie in bed around 11 pm but it takes one to two hours before I could finally close my eyes.

Several variables combine to make up the sleep environment, including light, noise, and temperature. By being
attuned to factors in your sleep environment that put you at ease, and eliminating those that may cause stress or
distraction, you can set yourself up for the best possible sleep.

edtime prolongs the time it takes to fall asleep and reduces alertness the following
morning. Wearing blue-light-blocking glasses while reading might help diminish any negative
impact the blue light has on your sleep.

How do you usually feel after waking up? How is your sleep this week different from your usual
sleep?

Usually I feel somewhat tried after waking up eventhough I get enough sleep. Because I read from
my phone before bedtime, it increases my alertness and delays the time it takes for me to fall
asleep. The light emitted from my phone screen prolongs my circadian rhythm and inhibits the
melatonin level in my body. The delay phase of the circadian rhythm changes the timing of the REM
sleep which results to diminish alertness the following day. Because of this habit, the quality of my
sleep for this week is quite similar from my usual sleep.

(prolongs the time it takes for me to fall asleep, it diminishes my level of alertness the next morning.
Aside from that the light emitted from the screen  suppressed the levels of melatonin which is a
helpful hormone in promiting sleep. the

The significant phase delay after the LE-eBook condition suggests that the evening light from the LE-eBook
phase delayed the circadian clock, delaying the nadir of the circadian rhythm of sleep propensity (2) and
thereby resulting in a robust, albeit indirect, effect on morning sleepiness. A phase delay of the circadian
clock is consistent with the slower rise in the rate of accumulation of REM sleep. The change in the timing
of REM sleep likely represents a delay in the circadian rhythm of REM sleep propensity, which is
temporally coincident with the sleep propensity

We found that the use of these devices before bedtime prolongs the time it takes to fall asleep,
delays the circadian clock, suppresses levels of the sleep-promoting hormone melatonin,
reduces the amount and delays the timing of REM sleep and reduces alertness the following
morning. Use of light-emitting devices immediately before bedtime also increases alertness at
that time, which may lead users to delay bedtime at home.

suppressed evening levels of the sleep-promoting hormone melatonin – readers of print

showed no suppression – and significantly less REM (rapid eye movement) sleep )
Do you agree that #SleepIsLife? Why, why not?
Sleep is an essential function for us to live and to survive. It involves biological process which are
necessary in maintain an optimal health and condition. When we sleep, our body repairs damaged
cells, revitalizes energy, and release essential hormones. Our nerve cells also recovers and
reorganize which helps in our concentration, brain productivity, and cognitive functions.
Consequence on our mental and physical health will occur when we experience sleep deprivation.
Without getting enough quality sleep at the right time, our body and brain miss the opportunity to
rest and recharge. Hence, long-term sleep loss will affect our health and well-being in a long run.

Worksheet 2
What concepts in memory could explain why singing the song helped identify the murderer?
The vocal range and singing voice of the murder was encoded and stored into the memory system of
the victim’s sister. Since the witness was hiding on the bathroom stall, the murder’s singing voice is a
necessary sensory information that her brain process as sensory memory. Due to the stakes of being
murdered, the audio information becomes an important stimulus by which she continue to pay
attention to in order to retain the information in her memory. Due to the selective attention and
rehearsal on the murderer’s voice, the witness was able to store the information and retrieve it when
identifying the murderer.

y input

selective attention on the murder’s singing voice

-The tone singing was encode in the victim’s sister and stored. The retrival of that memory helps
identify the murderer. The audio information of the murder’s singing voice became a sensory memory
once it victim’s sisters hears it. Due to stakes of being murder, selective attention on the murder
singing voice enables the witness to retain and store into a short-term memory.(encode). During the
intorogation, the retrival of the memory to pin point the murderer.

hereas in another system, encoding involves elaborating on the meaning

of the information
(n one system, encoding may involve rehearsing information over and over to keep
it in memory, whereas in another system, encoding involves elaborating on the meaning
of the information—but let’s elaborate on that later.)

Information enters through the sensory system, briefly registering in sensory memory. Selective
attention
filters the information into short-term memory, where it is held while attention (rehearsal) continues.
If the information receives enough rehearsal (maintenance or elaborative), it will enter and be stored
in
long-term memory.

Do you think that is a reliable way to identify any suspects? What are the pros and cons?
The reliability of the statement of the witness depends on formation and retrieval of the memory.
The witness was able to contextualize and associate multiple cues on the information based on the
emotional and traumatic events she experience with her life being at risk and her brother being the
victim. With the cues on the song the murder sang, the witness can accurately identify the murder
by simply matching the voices of the suspects to the stored voice. However, a false positive can
occur when there are other suspects who match the stored memory or when the murdered
deliberately change his voice.
Would you want to forget a "sad" or "bad" memory? Why, why not? How would you do it?
Due to the emotional and traumatic events associate with “sad” or “bad” memory, we cannot easily
forget those. The strong emotional associations can make these memories so vivid and detailed.
When these painful memories became a threat to our physicla and mental well-being, it is better to
forget those. Since memories are cue-independent, we can identify the stimulus that would likely
trigger these memories. When we consciously know these cues, we can either suppress the
memory or associate them with new positive events.

With 2020 being an extraordinary year of our lives, what memory or memories will you remember
from this year?
The memory that I would remember from this year will be when the time I adopted another cat .It
happened when we visited my grandmother in the provice during her birthday. When father saw a
small kitten, he immediately took it and temporarily place him in a cardboard box inside the storage
house. When it was time for us to go back home, we could not find the kitten in the box and had to
look around. Due to having dust allergy, it was tough finding a small kitten while having a runny nose.
During the 2-hour drive back to home, the kitten manage to escape twice. The funny incidents and the
stressful experiences we had while trying to get the kitten back to our house makes memory
unforgettable.

Worksheet 3
Have you ever gone through a big transition like Riley? What happened and how did you feel?
Similar to Riley, I had move out of my home to live on a new city. Unlike some students living on
campus that had the opportunity to visit home on weekly or monthly basis, the only time I get to visit
home is at the end of the semesters. Without any family members in NCR, I need to be learn to live
on my own and become independent . During the first months, I felt overwhelmed and anxious by the
new environment and the changes in my life. There are times that I lonely and miss home epecially
when my parents call. Fortunately, I was able to make friend and join organizations that make me feel
accepted.

What are your thoughts when Riley's mom said that she is helping them by being a happy girl?
When Riley’s mother tells her that being happy will help them with the big transitions in their lives,
it indirectly laid the pursuit for happiness as a goal for Riley. This fails to help Riley deal with the
changes and stress that comes with the cross-country move. Whenever she does not feel happy,
Riley would think that something is wrong with her. The suppression of negative emotions will lead
to her feeling isolated and abandoned by her parents. Eventually, she would feel frustrated towards
her parents which result to her running away from home.

Forcing someone to be happy does not help a person deal with his situation. With the strong
emotions comes with her
So it should come as no surprise that trying to force herself to be happy actually doesn’t help Riley
deal with the stresses and transitions in her life. In fact, not only does that strategy fail to bring her
happiness, it also seems to make her feel isolated and angry with her parents, which factors into her
decision to run away from home.
((https://greatergood.berkeley.edu/article/item/four_lessons_from_inside_out_to_discuss_with_kids
)
What are the important emotions for you? What about not-so-important emotions? Why?
For me, happiness and sadness are the important emotions. Appreciating and being content with the
things I have were the values I learn while growing up. I feel happy when I focus my attention and
time on the things I would genuinely enjoy like reading books and spending my time with my parents.
With our society placing a high ideal on happiness, we feel the need to be happy all the time.
However, this is not always the case. Vulnerable and sadness allows me to pause and reflect on the
changes and losses in my life. Since I am uncomfortable dealing with conflict and confrontation, I
rarely give importance on feeling angry. When I am in a frustrating situation, I tend to identify and
understand the factors that influence the event.

Now that you know what you know about emotions, what would you tell Riley about them?
Emotions are complex state that are associate with the change and reaction. Expereince these
involves awareness of our physiological arousal, expressive behavior and cognition. They are
part of our human nature that provides information on our experiences. It is normal to feel both
positive and negative emotions. When we experience negative emotions such as fear and
sadness, we often suppresses these emotions since it makes us extremely unforcomtable.
However, all emotion have significant role for us to functional properly and maintain a healthy
well-being. These represeed emotions can be detrimental to our physical and mental health in a
long run .Hence, it its important to have awareness and acceptance of our emotions.

What moods or emotions did you feel the most throughout the week? What do you think do
these emotions tell you?
16-bored 80%
17- Inspired 75% ,proud 60% (worried 75%, stressed 60%)
18- Anxious 95% , scared 90%
19-Tired 85%, overwhelmed 50%
20-happy 70%, thankful 85%

Throughout the week, I feel mostly negative emotions such as fear. This is because me and my
mother are scheduled to get vaccinated. With other people also getting their vaccines, there were
potential risk of getting expose to COVID-19 in the vaccination facility. It was inevitable to
anticipate that something unpleasant would happen while getting the vaccine. Being fearful
prepare me to in dealing and getting through with the vaccination.

What did you realize about yourself after filling out this chart? Was this helpful to you or not? Is
this something you would do in the future? Why, why not?
Significant event- Me and my mother went to the vaccination facility to get our first dose of
vaccine.
Immediate thoughts- We might get expose to Covid-19 (95%) What if me and my mother
experience serious side effects from the vaccines (100%)
19- Feelings-Anxious 95% , scared 90%
Physical sensation- fast heart rate, butterflies in my stomach,
Impulse- We push through with the process and get vaccinated with our first dose.

After filling out the chart, I realized that conscious recognition of our emotions enables us to
process difficult emotions. It gave me the opportunity to reflect on what we are currently feeling
and why it happened. By recognizing and accepting our emotions, we are able to openly talk about
our feelings,resolve conflicts, and manage tough emotions. Expressing our emotions in a
managable and health way is build upon our foundation of being able to indetify and understand
them.
Worksheet 4
EXTRAVERSION 13
AGREEABLENESS 65
CONSCIENTIOUSNESS 68
NEUROTICISM 35
OPENNESS 43

Which test(s) aligned most with how you see yourself? Which test(s) aligned least? Why so?
Introversion is primary personality traits I identified myself with.Most of the test results indicate my
preference to spend my time alone rather in a big group of people. Both the Big 5 personality trait
test and MTBI test not only gotten my introverted personality but also my empathetic approach and
creative pursuit in life. As for the test that aligned the least, the Hogwarts House Test which sorted
me under Gryffindor and Hufflepuff. I lack the reckless and extroversion qualities of a Gryffindor.
Unlike Hufflepuff, I easily burn out my social energy when approach new people and interacting in a
crowd .

Which test(s) felt most specific to you as a person? Which test(s) felt the most vague? Why so?
the Big 5 personality trait test and MTBI test provides comprehensive questions and specific results.
These test takes into consideration my thought- process when interacting with my surrounding,
coping up with my emotions, and making my decisions. The results given by these tests details how
certain aspects of my personality relates to my career, social relationship, and habits. The buzzfeed
test have the most obscure question and results. The results are just vague information that people
can relate to. It does not provide in-depth knowledge of our prominent personality traits.

If you took these tests again 1 month from now (assuming no major life changes), do you think you
would get the same results? Which ones would be the same, and which ones would be different?
Assuming that there are major life changes, I would get the same results on the personality test with
assessment that considers my interests, motives,values, and behavior. Since there are no changes
that would lead me to change my personal preference, I would have similar results when taking the
Big 5 personality trait test and MTBI test.As for the buzzfeed test, the results will most likely be
different.Due to the nature of the questions and limited options, my answers are purely based on my
personal aesthetic appeal.Depending on my day-to-day experiences, my aesthetic preference are
subjected for change.

Is there any part of your personality that was not covered by any of these tests? If so, what parts
are these?
In my case, the personality tests have covered all of my major personality traits which are
introversion, creativity, and empathy towards others. I discover new things about myself which I was
not aware of nor fully understand in the past. Now, I am aware that I am an idealistic person. This
makes me realize and understand that my aversion of conflict stems from my unrealistic expectation
to please others.

What perspective are you learning to in terms of explaining your personality? Why? What are the
limitations to using this perspective only?
When explaining my personality, I tend to lean on Bandura’s view on personality as a product of the
dynamic interaction between our behavior, cognitive pocess, and the environment. Depending on the
beliefs we have, we behave a certain way in different social environment. My creativity is influenced
by my beliefs that I have the necessary capabilities to learn new skills and to excel in my creative
pursuit. Due to my privileges as an only child, my parents were supportive and assured my abilities
whenever I want to try and learn new things such as playing an instrument, and photography.
Because of this, I develop a sense of self-efficacy to persevere through the obstacles when learning as
a beginner. Since the social cognitive theory emphasis on the conscious and active participation of an
individual in regulating their behavior, it fails to account the unconscious influences of our emotions
and motivations.

 he theory assumes that changes in the environment will automatically lead to changes in the
person, when this may not always be true.
 The theory is loosely organized, based solely on the dynamic interplay between person,
behavior, and environment. It is unclear the extent to which each of these factors into actual
behavior and if one is more influential than another.
 The theory heavily focuses on processes of learning and in doing so disregards biological and
hormonal predispositions that may influence behaviors, regardless of past experience and
expectations.
 The theory does not focus on emotion or motivation, other than through reference to past
experience. There is minimal attention on these factors.
 The theory can be broad-reaching, so can be difficult to operationalize in entirety.

Worksheet 5

Deviance, Distress, Dysfunction, Danger

Prior to this topic, how do you know if the ABC of a person is normal or abnormal? Did this chapter
change that? How?

What are the advantages and disadvantages of using labels in diagnosis versus using only the 4Ds?
Which one do you prefer and why?

What kind of stigma do you think is still present in our society today whenever the topic of mental
health is being discussed?

What do you think are the challenges in the mental health system in the Philippines? How can we
address those?