Part Il. Let us get you engaged by doing the following activities: A. Self-assessment Exercises 1. Read through the list of situations that are actually happening around you and affecting you and your general sense of well- being. Tick (W)the box that applies to you. : 108 Moving Up:A Guide to Porsonal and Carer Davelopmentro Family situations Housing/community challenges ‘School-related challenges Economic challenges Environmental situations Health challenges [L] seperation of parents [__] death in the family [7 seein tn amy {O) comeetiovotaoe attachmerthelaoncip problem with members of the family parent-child separation neglect abuse ‘adoption/foster care issue ‘new member ofthe fami adjustment problems ‘change/transfer of home unsafe neighborhood homelessness housing problem inadequate school facilities ‘lationship with peers relationship with teachers [1 financial problem [poverty natural disaster pollution chronio/acute illnessRolor to some of the situations you noted and checked. What are the effects ofthe events you actually experienced? What happened to you after the events? Wiite your answers on the appropriate column2. Are you okay? How have you been feeling for the last two weeks? Read the following items and give each an honest rating. 0=Never 3=Alot 1=Ailiittle 4= Extremely 2.= Moderately _—— would suddenly feel | I get easily tired for no i nervous. I good reason. | Heel restless. | Heel lazy. struggle to | —— Ihave difficulty | do anything. L sleeping. | [feel worthless. | Ihave been sleeping |__| feel sad but | cannot longer than usual. clearly explain why. I would suddenly feel | | feel hopeless. my heart palpitate. —— [feel like wanting to I get easily irritated. oy. Iwould suddenly feel | I would lose my scared or nervous. appetite. — Ihave a hard time —— | would lose interest in relaxing. i many of my Ifyou give a rating of 8 and 4 to more than five of the listed items in each column, consider them significant. You may be experiencing symptoms of anxiety (column A) or depression (column B). It is time to take action. Find time to relax. You need it, Exercise! It will boost your energy. Engage in healthy activities. It will keep you fit and strong. Consult your school counselor for advice.Other Specific Strategies to Handle Stress a; Take care of your health. > > > D>. 9 Eat healthy. Do not skip breakfast. Take vitamins and supplements. Take “comfort food” in moderation. Avoid stressful eating habits that strain your stomach, which in turn, affects your digestion. Unit 2 + Aspects of Personal Developméti:: 12412. Physical Activities Do some physical activities, lke simple exercises. Aside from doing the usual exercise, try something else like Ty; Chi. Itis an old form of movement that is very beneficial to health ang wellbeing. 8. Relaxation Exercises Diaphragmatic Breathing or Abdominal Breathing ‘a. Putyourhands on your abdomen to feel the movement as you breathe. . Close your eyes and breathe in. Inhale slowly through your nose. As you fil your diaphragm with ai, you should feel your ‘abdomen expanding.(Make suite ‘your shoulders are relaxed even as you breathe.) d. Slowly exhale through your mouth. ‘@. Repeat this 8-10 time A variation of this exercise may use hand movements. Instoad ‘of placing your hands on your abdomen as you inhale, raise yout hhands above your head. Do it slowly. Imagine you are a balloon getting bigger with the air filing in. Be aware of the experionce. AS You exhale, bring down your arms to your side. Remember to make slow movements to clas. Finding Your Inner Smile & ‘Sit comfortably wth your back straight and your ams relaxed your sides, '. Think about something good that just happened, or somethin ‘that makes you happy. Smile with the thought of it. © 12 iA om Cnet4. Let the amie shine all ver your face and gh e. Then, len in your eyes. imagine that i travels inside, spreading in your body. Laughter Therapy ‘As Ella Wheeler Wileox (1888) saya, with you. Weep and you weep alone!" © Laughter is the best medicine. *® Itis relaxing and stress-reducing, © Other benefits: it eases muscle tension, strengthens immune system, and reduces blood pressure. “Laugh and the world laughs ‘Some Tips on How to Develop Time Management Plan a. Develop good study habits. © Schedule a study time and stick to it. © Set aside blocks of time for each subject (@.g, 90 to 48 mi utes per subject) Organize your study area, Write your activities, assignments, projects and their due dates. f possible, write them down in your calendar © Relax during your open time to recharge. lan your activities. Make a to-do list. Follow your plan. Prioritize. ‘Avoid procrastination and last-minute panic. ° ° rep ao |. Identifying Support Groups ‘a. Make connection. 'b. Find a group you can tr ‘c. Know the people you oF ‘counselor, or a mentor 4. Be open to receive help: jst and make you feo! safe. ‘an talk to—members in the family, a i, ai 9200Caper NINE Expressing Emotions— What’s Your EQ? How can | express my emotions in a positive way? UNDERSTANDING EMOTIONS ie off with a simple activity. Below is a circle of emotions we ‘typically experiance. Fill inthe circle with some personal descriptions of ‘each given emotion. Then, choose a color and apply i toa particular emotion Lntil you come up with a colorul illustration of emotions. Hapey SURPRISED exer) ‘SCAREDHow does your circle of emotions look ike? Share yout work with your classmates. Do you have similar descriptions? Do you have the same colors associated with the emotions? What ideas do you have about emotions? How would you define emotion? Emotion is .. What ls Emotion? Dictionaris define emotion as: © a conscious mental reaction (as anger or fear) subjectively experi fenced as a strong feeling usualy drected toward a specific object and typically accompanied by physiological and behavioral changes in the body (Merriam-Webster. «© a natural instinctive state of mind derived from one's circumstances, ‘ood, or relationships with others (Oxford). “Theoviets are in agreement that describing emotions is a process that ig not ae simple as wo think. Emotions are not simply feelings, although we vvaly interchange them in everyday language. The dictionary definitions ‘Steady present components making up eration: you perceive and react to something (external events), something is experienced in the body (phys siogicaD, and you have an outward expression inthe form of facial or body Taoguage In shor, there are cognitive, physical, and behavioral aspects of emotion. “Tho cognitive aspect refers to your evaluation of the event or situation. thie your personal interpretation; ance, ite eubjoctve. “tie scary! “fel funny?‘Tho physical aspect of emotion is what goos on inside your body. tg Physiological. In the language of the psychologists, tis an autonomic arougay ‘or response. For examplo, if you are anxious, you might experionce incroaaed heat rate, cold hands, or sweating. ‘Tho behavioral aspect isthe outward expression of emotion. Being eur- prisod might lead you to drop your jaw, widon your eyes, or scream, ‘Thore are torms wo often connect, if not swap, with emotion. Lot ue di- ferentiate them from emotion, ‘2 Feelings represent emotions. They are subjective or person. tro, Emotions are intense, internal feelings (Weiten, 2014). "© Moods are less specific, have longer duratior , but less inten than ‘emotions. Emotions have shorter duration, but are more specific re ‘actions (Hasson, 2012). Psychologists have more detailed accounts of emotions. Paul Ekman (1980) did a study using photographs of different facial expressions. This led him to identify six basic human emotions that are apparent cross-cultur. ally. These emotions are as follows: anger, disgust, fe ‘appiness, sadness, Robert Plutchik (in Hasson, 2012) also identifi ied primary emotions but in terms of opposites: fear > anger toa given situation, 120, loan 1h© pfoction | Euphoria Misery poger | Excitement Pari Anguish | Fear Passion | ‘Annoyance | Frustration Pleasure Aasioty | Gratitude Pride | Apathy | Git Rage Ave | uit | Regret Boredom | Happiness | Remorse Contempt Hate | Sadness | Curiosity | Hope Satslaction | Desire | Horror | Shame Despair | Hostility | Shock Disappointment | Hurt | Shyness | Disgust | Hysteria | Sorrow | Dread Indifrence | Suffering i Ecstasy | soy | suprise | Embarassmart | Loathing | Teror | Ey | Love ‘Are you fami wit al of them? Encl the emotions hat donot sear clear to you. Look them upin the dictionary to know more of what they mean. rienced those emotions? Puta plus sign (+) Now, do you think you have exe ayeuhietoy are postive: nogetve sgn #otheris, Dose knowin pe oo ae evaaa enabo you 10 cfeentate them, especialy the nogatve ‘eo? Wil hia now lead you to handle them wl? EMOTIONAL INTELLIGENCE ey aspect of emotional itoigence, Emotional oar) is ewaroness of one's omens and abit to understand the cectione of hers it invelves managing emotions and applying them 0 en- Pree pod taking processes Ite reasoing, sng problems, and even ran etogs, Tho Ky silt aio your EC lve are heightened ware- re cftectve management, and posive aplication of emotions