Module 4 - NC II - Developing Career and Life Decisions

Module 4: Developing Career and Life Decisions (NC II) Learner’s Handbook
Acknowledgements
Education Development Center (EDC) would like to thank the staff of the USAID Opportunity 2.0
Program, Philippines local team, and the Technical Education and Skills Development Authority’s (TESDA)
National Institute for Technical Education and Skills Development (NITESD) through its Curriculum and
Training Aids Division (CTADD), whose invaluable insights guided the adaptation of this curriculum.
Opportunity 2.0 aims to provide opportunities for second-chance education for vulnerable out-of-school
youth (OSY) by collaboratively working with TESDA in strengthening its technical education and training
systems to develop, deliver and monitor workforce readiness and technical-vocational training programs
that will prepare large numbers of out-of-school youth to transition to further education and training,
immediate jobs and self-employment opportunities. In line with this objective, Opportunity 2.0 has
developed the Work Readiness Modules on 21st Century Skills which are appropriate for self-directed
learning or modular learning delivery.
The Work Readiness Modules on 21st Century Skills is an adaptation of EDC’s globally recognized Work
Ready Now. The curriculum addresses the TESDA Amended Competency Standards for Basic
Competencies Integrating 21st Century Skills which were promulgated on July 9, 2019.
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Table of Contents
Summary of Learning Outcomes .............................................................................................. 4
Module Overview .................................................................................................................... 4
Written Assignments ............................................................................................................... 5
Skills Demonstration................................................................................................................ 6
SESSION 1: Manage One’s Emotions......................................................................................... 7
Activity 1: Introductory Activity & Pre-Module Learner’s Reflection ............................................ 8
Activity 2: Identifying Our Emotions ............................................................................................12
Activity 3: Changing Our Thinking ................................................................................................18
Activity 4: Thoughts, Feelings and Behaviors are Connected! ....................................................24
Activity 5: Building Coping Skills to Manage Emotions ................................................................29
Activity 6: Self-Management Strategies ......................................................................................34
SESSION 2: Develop Reflective Practice .................................................................................. 46
Activity 7: Self-Assessment: Strengths and Weaknesses, Limitations, Likes and Dislikes ...........47
Activity 8: Strategies to Improve my Attitude in the Workplace.................................................57
SESSION 3: Boost Self-Confidence and Develop Self-Regulation .............................................. 63
Activity 9: Components of Self-Regulation ..................................................................................64
Activity 10: Counter-Productive Tendencies ...............................................................................69
Activity 11: Self-Help Concepts and Habits..................................................................................71
SESSION 4: Review & Assessment .......................................................................................... 77
Activity 12: Post-Module Learner’s Reflection ............................................................................77
Activity 13: End-of-Module Assessment ......................................................................................79
Key to Correction ................................................................................................................... 82
Module 4: Developing Career and Life Decisions (NC II Level)

A Unit of Competency under the Basic Competency on Life-Long Learning and Career Skills
“Knowing oneself is best way to reach one’s goal.”

(Ang pagkilala sa sarili ay daan tungo pag-abot ng sariling layunin)
Unit Code: 400311213

Unit Descriptor: This unit covers the knowledge, skills, and attitudes in managing one’s
emotions, developing reflective practice, and boosting self-confidence and developing self-
regulation.
Summary of Learning Outcomes

Upon completion of the module, you will be able to:
✓ L.O. 1 - Manage one’s emotions

✓ L.O. 2 - Develop reflective practice
✓ L.O. 3 - Boost self-confidence and develop self-regulation
Module Overview
 Activity  Recommended Time
Session 1: Manage One’s Emotions (L.O. 1)
1. Introduction and Pre-Module Learner’s Reflection (10-15 minutes)
2. Identifying Our Emotions 25-35 minutes
3. Changing
Pe Our Thinking 30-40 minutes
4. Thoughts, Feelings, and Behaviors are Connected! 45-55 minutes
5. Building Coping Skills to Manage Emotions 25-35 minutes
6. Self-Management Strategies 30-40 minutes
Session 2: Develop Reflective Practice (L.O. 2)
7. Self-Assessment: Strengths and Weaknesses, Limitations,
40-50 minutes
Likes and Dislikes
8. Strategies to Improve My Attitude in the Workplace 30-40 minutes
Session 3: Boost Self-Confidence and Develop
2: Sessions 1 & 2 Review – Values, Skills, Goals & Planning Self-Regulation
20 (L.O.
min 3)
9. Components of Self-Regulation 40-60 minutes
2: Sessions
10. 1 & 2 Reviewtendencies
Counter-productive – Values, Skills, Goals & Planning 20 min
20-40 minutes
11. Self-Help Concepts and Habits 30-40 minutes
Session 4: Review & Assessment

12. Module 4 Review and Application, and Post-Module
(10-15 minutes)
Learner’s Reflection
13. End of Module Assessment (20-40 minutes)
Total time 5.15 – 7.15 hours
Written Assignments
Please complete all written work in the module. Your skills in this module will be evaluated
through the following outputs:
❑ Thoughts, Feelings and Behaviors tables (Responses 1 – 4) (Activity 3)

❑ Let’s Apply: Making Different Choices in Challenging Situations (Activity 3)
❑ Let’s Apply: Struggles I Have Faced (Activity 4)
❑ Let’s Apply: Managing Situations (Activity 5)
❑ Let’s Apply - MY TOP 3 STRENGTHS (Activity 6)
❑ Let’s Apply - MY TOP 3 WEAKNESSES (Activity 6)
❑ Let’s Exercise: Identifying Likes and Dislikes (Activity 6)
❑ Let’s Apply - Who Am I in the Future? (Activity 6)
❑ Let’s Exercise: Taking Notes on How to Overcome One’s Limits (Activity 6)
❑ Work Habits Inventory (Activity 7)
❑ Improving Work Habits table (Activity 7)
❑ Let’s Apply: Scenarios in the Workplace (Activity 7)
❑ Let’s Exercise: Controlling Your Impulses (Activity 8)
Skills Demonstration
The following activities are intended to help you develop the skill that this module is written
for:
❑ Let’s Apply: Identifying and Responding to Emotions (Activity 1)

❑ Self-management reflective activity that has table of situation, thoughts, feelings,
behaviors and outcome (Activity 5)
❑ Situations that may stress you – table of situation, feelings and thoughts, and what
will you do? (Activity 5)
❑ Let’s Apply - Beyond Limits (Activity 6)
❑ Let’s Apply: The Tempting Event (Activity 8)
❑ Let’s Exercise: Understanding and Preventing Counterproductive Work Behaviors
(Activity 9)
❑ Let’s Apply: Planning for Continuous Self Improvement (Activity 10)
SESSION 1: Manage One’s Emotions
Performance Criteria:
1.1 Self-management strategies are identified

1.2 Skills to work independently and to show initiative, to be conscientious, and
persevering in the face of setbacks and frustrations are developed
1.3 Techniques for effectively handling negative emotions and unpleasant
situations in the workplace are examined
 Key Topics and Learning Points 
1. Identifying specific emotions

2. Connection between emotions, thoughts, feelings and behaviors
3. Building coping skills
4. Building flexible thinking skills
5. Self-management strategies
 Thoughts, feelings and behaviors are interconnected. To change the way we feel, we
need to change the way we think about whatever the situation is.
 Questioning the way we think and being flexible in how we perceive situations is actually
the best way to regulate our emotions.
 It takes time and practice to develop new coping skills.
 To manage negative emotions:remember that our emotions come directly from the
thoughts we are thinking. Extreme emotions don’t last long. So when you are angry, give
yourself some time before reacting and that intense anger will subside!
Activity 1: Introductory Activity & Pre-Module Learner’s Reflection
Objectives:
✓ Take a Learner’s Reflection
 Recommended Time: 10-15 minutes
Welcome to Module 4, Career Development and Life Decisions for National Certificate
Level II (A Unit of Competency under Basic Competency Develop Career and Life Decisions).
In this module, you will learn how to identify specific negative emotions in yourself and
learn how to manage those emotions.
Identifying emotions helps so that you can problem-solve work-related situations that are
common to all people.
The reality is that all of us encounter struggles and challenging experiences in our jobs. The
people who perform the best, who learn the most, and who are able to be the most
successful in their world life are those who:
1. know how to persevere when there are challenges

2. know who they are and what their weak points are so that they are able to reflect
and take responsibility when they make mistakes
3. know how to regulate their emotions so that they do not act in ways they later
regret and which keep them from reaching their goals.
Throughout this module, you will engage in reflective activities to teach you new strategies
for addressing challenging situations at work by learning to manage your emotions,
thoughts processes, and even, behavior. Managing our emotional health, thinking
processes, and actions makes us stronger and more likely to reach our goals in the
workplace and in life.
Pre-Module Learner’s Reflection:

Developing Career and Life Decisions (NC II Level)
Start-of-Module Skills Check
This is not a test but is a way for you to see what you already know or do not know about
the topics. You will read a skill that is listed in the left column. Think about yourself and
your experience. Then read the statements across the top. Check the column that best
represents your situation. The results will help you and your teacher know which topics
may require more time, effort and guidance.
Ang mga katanungan dito ay hindi test. Ito ay isang paraan upang malaman mo ang iyong
kaalaman, kasanayan o kakayahan tungkol sa paksang ito. Basahin mo ang mga kaalaman,
kasanayan o kakayahan na nakalista sa kaliwang kolum. Magbalik-tanaw sa iyong sarili at
mga karanasan, basahin ang lahat ng mga pangungusap at i-tsek ang sagot na naaangkop
sa iyong sitwasyon. Ang iyong kasagutan ay magiging gabay mo at ng iyong guro sa
pagpapalawak ng iyong kaalaman tungkol sa paksang ito.
My experience 1 2 3 4
I don’t I have very I have I have a lot of
Knowledge, skills and abilities have any little some experience
experience experience experience doing this.
Kaalaman, kasanayan at kakayahan doing this. doing this doing this.
Marami
Wala Kaunting- Mayroon akong
akong kaunti akong karanasan sa
karanasan lamang karanasan paggawa nito
sa ang sa
paggawa karanasan paggawa
nito ko sa nito
paggawa
nito
Manage emotional reactions and
remain professional in challenging
situations /
Mapamahalaan ang sariling
emosyon at mapanatiling
mahinahon sa kabila ng
mapaghamong sitwasyon.
Work independently and take
initiative /
Makapagtrabaho nang mag-isa at
makapagsimuno ng gawain
Marami
sa ang sa
nito ko sa nito
paggawa
nito
Keep going even when I face
setbacks /
Makapagpatuloy sa kabila ng
kabiguan
Identify factors that will help or
hinder me from achieving my goals /
Matukoy ang mga bagay na
makakatulong o nakakasagabal
upang makamit ko ang king mga
mithiin
Make positive changes based on
feedback from others /
Makagawa ng positibong
pagbabago base sa sinasabi ng iba
Reflect upon and assess my
strengths, weaknesses, attitudes,
behaviors and reactions /
Mapagnilaynilay at nasusuri ang
mga kakayahan, kahinaan, pag-
uugali and sariling reaksyons
Practice self-control/
Makapagsanay sa pagtitimpi sa
sarili
Know ways to boost my self-

confidence when needed/
Makahanap ng paraan upang
mapalakas ang kumpiyansa sa sarili
Marami
sa ang sa
nito ko sa nito
paggawa
nito
Continually try to improve myself /
Makapagtuloy sa pagpapaunlad sa
sarili
Manage one’s emotions /
Mapangasiwaan ang sariling
emosyon
Develop reflective practice /
Masanay sa patuloy na pansariling
pagninilay
Boost self-confidence and develop
self-regulation /
Mapataas ang tiwala sa sarili at
magkaroon ng pagtitimpi sa sarili
Activity 2: Identifying Our Emotions
Objectives:
✓ Explain that all feelings are valid and helpful

✓ Describe the consequence of not being able to change the way we feel
Think about the quote found on the first part of the module. “Knowing oneself is the best
way to reach one’s goal.”
In your own understanding, what do you think this quote means? How does the quote
relate to furthering your career?
This module focuses on teaching you how to manage your emotions through two main
approaches:
1. Developing a reflective process to identify your thinking patterns and the specific
emotions you are feeling
2. Developing skills to regulate emotions.
Once you are skilled in being able to reflect on your mind’s processes and know that
you can manage your emotions in any situation, you will develop increased self-
confidence. What do you think the connection is between the quote “Knowing oneself
is the best way to reach one’s goal” and the abilities to be reflective and to regulate
your emotions?
Think of a time of your life when you had to manage your emotions so that you would not
react in a way you might regret later. In other words, think of a situation in which you felt
like acting one way but stopped yourself and instead, controlled your initial impulse to
react in that particular way. What was the situation? How were you tempted to react?
How did you react instead?
Finally, WHY did you try so hard to not react to your initial emotions? What would have been the
cost if you reacted like you felt?
We need to start with understanding what emotions really are. Emotions are
messages to let us know if things are going well with us or not – they let us know how things
are going in the moment. All emotions are useful and helpful. But, sometimes, it is helpful
to be able to change the way we are feeling. The ability to change the way we feel is called
self-regulation. (Related video on self-regulation: https://bit.ly/3tINc3B)
Source: https://www.freepik.com/free-vector/faceless-man-different-faces-with-emotions_1250774.htm
As humans, we experience many different types of feelings. Whereas positive feelings like
happiness, gratefulness, and calmness feel really good and are very healthy for us to feel,
negative emotions like anger, sadness, frustration, and worry, if felt too often, can lead to
physical health problems (like high blood pressure) and to mental health problems (like
depression, anxiety problems) and to a range of behaviors (like getting into fights or saying
mean things that we later regret).
One thing that makes humans different from all other living things is our very large
range of feelings or emotions and the length of time that those emotions can last.
Think about a cat. What does a cat do if right after you yell at him and upset him, you
offer him some food? __________________________________________________
Is he still upset with you or afraid of you after you offer him food?
____________________________________________________________________
No! He is happy again!
Animals can change the way they feel very quickly. But humans can continue to feel sad or
anxious or angry for hours or days. If we feel angry or worried a lot of time, our bodies
experience too much of some chemicals. Feeling a lot of very intense bad emotions a lot of
time really impacts the quality of our lives and our ability to enjoy our lives. Feeling happy
and calm are very healthy for our body, unless of course we feel too happy – like with drugs
- and that can also have a negative health impact on our bodies.
The good news is: We have the ability to change how we feel.
Before we learn how to do that, take a look at the Feelings and Emotions list, below, to
see the range of the many different types of feelings that we can have. There are a lot, and
this is just a short list of all the possibilities! Please add some additional emotions that you
feel to the bottom line of the chart!
FEELINGSAND EMOTIONS LIST
HAPPY FRUSTRATED ASHAMED BORED PROUD SCARED REASSURED
SAD HOPEFUL LONELY GUILTY DISGUSTED CALM REGRETFUL
SATISFIED RESENTFUL SHY EMPTY MOURNFUL STRONG BLESSED
OVERWHE-
NEUTRAL BRAVE TENSE LOVED WORRIED REJECTED
LMED
IMPULSIVE TIRED INSPIRED REBELLIOUS USELESS CONFIDENT DEPRESSED
INTRIGUED CRUSHED CURIOUS SKEPTICAL EXCITED PASSIONATE UNSURE
UNHAPPY PATHETIC HEARTBROKEN JOYFUL PLAYFUL AMUSED ANNOYED
Let’s Apply: Identifying and Responding to Emotions
Let’s apply this new learning you have just done on emotions. Think about this situation:
You go to work one day and when you arrive, you hear your co-workers making fun of
you. You realize that they are laughing about a mistake you made at work the day
before. What emotion or emotions would you likely be feeling? How might you cope
with the situation? What actions could you take? Write your answers below:
You may have said that you would experience the following emotions:
• Ashamed
• Humiliated
• Sad
• Angry
• Heartbroken
• Lonely
• Rejected
All of those emotions are natural and normal to feel in response to that situation. All of us
will likely feeling at least one of those. However, we have a choice about how long we feel
that negative feeling. We can either decide to cope with the situation by changing the way
we think about it, or we can stay feeling that really negative feeling for hours, days, even
weeks. For those of us who cannot regulate our emotions and cope in healthy ways, we
might even quit our job that day.
So, what is the key to coping with negative emotions so that we can both change the way
we feel but also achieve the goals we have?
To change the way we feel, we need to change the way we think about whatever the
situation is. Changing the way we feel doesn’t mean that we lie to ourselves or pretend
that we are not upset. Instead, it means that we make the choice to see the situation
from another perspective- one that helps us be healthy, move ahead with our lives, and
be successful.
For example, imagine that you are walking down the street and saw a friend. You wave
to your friend and she did not respond. What will you think and feel? If you think, “Oh,
she is ignoring me!” This thought can make us feel sad or mad. On the other hand, if we
try to see the situation from a different perspective, we can also think, “Maybe my friend
did not hear me!” This will make us feel more neutral and curious. Seeing situations from
different perspectives help us change the way we feel.
How we can change the way we think in order to change the way we feel will be discussed
further in the next activity.
Activity 3: Changing Our Thinking
Objective:
✓ Describe the relationship between thoughts and feelings

✓ Explain the benefits of being able to change the way we think
 Recommended Time: 30 – 40 minutes
We learned in the last activity that the secret to changing negative feelings is to change the
thoughts that are associated with those negative feelings. Feelings don’t come from no
where- they come from the thoughts that we think.
We have more control over our thoughts than we may think. It is essential that we learn to
guide our thought processes in healthy and constructive ways.
All of our experiences are processed by our minds. The mind stores information from our
past experiences, from things we have been taught, and also stores thought patterns. This
is all filed away and informs our reactions and beliefs about the future.
We are all exposed to difficult experiences, to other peoples’ reactions, and to both healthy
and unhealthy ways of thinking. The biggest danger is that we become inflexible and rigid
in the way we think, based on our past experiences or things we may have been told or
taught.
Healthy minds are flexible and able to adapt to different situations and needs. Our minds
need constant care to ensure we are keeping them healthy, flexible, and resilient. The
best care we can give them is to practice flexible thinking so that we keep learning and
growing.
Let’s try something to really understand this idea of “flexible thinking”.

1. Imagine that you are at your job and in a meeting with your coworkers. As the meeting
progresses, several thoughts that you want to contribute to the discussion come to
your mind. But it seems like every time you start to talk, the same coworker cuts you
off and speaks about whatever is on their mind. This happens 3 separate times. What
kinds of thoughts would you be thinking in this situation?
The picture was taken from freepik.com. Available URL: https://image.freepik.com/free-

photo/skeptical-diverse-hr-managers-interviewing-female-applicant-bad-first-
impression_1163-4681.jpg
Thought #1. _______________________________________________________________
Thought #2.________________________________________________________________
Thought #3. _______________________________________________________________
2. Now, what if I were to tell you that the co-worker who keeps interrupting you is very
anxious that he may be fired. Apparently, just before this meeting, the boss told him
that he doesn’t show enough initiative and always seems disinterested in the job.
Source: https://unsplash.com/photos/cw-cj_nFa14
Does this information change your thinking about the situation?
What kinds of thoughts would you have now, looking back at the situation?
Thought #1. _______________________________________________________________
Thought #2.________________________________________________________________
Thought #3. _______________________________________________________________
Lesson: Flexible thinking allows you to do what you just did – just without me telling you
the situation. In other words, flexible thinking allows you to come up with these potential
reasons for the person cutting you off on your own, in your own head.
Why would we want to do that? Why would we want to come up with different scenarios
to explain situations?
Well, the reality is that we never know the complete truth about anything. We make
assumptions all of the time. Sometimes our assumptions are correct and sometimes they
aren’t.
 Let’s try another example to show just how much this matters.
1. Imagine that you work in a social service agency and your job is to sign people up for food
assistance. The people you serve are hungry and often, their families will starve if they do
not get food donations soon. One day, you have an older male customer who you see has
cut in front of some others in the line when they weren’t looking. You have a thought
that this man is a sneaky person. When he comes up to your counter, you ask him to tell
you how many are in his family. He tells you that he has a wife and 6 children at home–
all under 18years old. You are looking at this old man, thinking he has to be at least 70
years old. Your first thought is – he is lying just to get a lot of free food. There is no way
that a man at his age has that many children so young. So, you turn him away.
So, your main thought is that “he is a liar and he doesn’t have a family to feed”.
The picture was taken from freepik.com. Available URL: https://www.freepik.com/premium-

photo/young-man-gives-products-donation-concept-
volunteer_8387445.htm#page=1&query=food%20assistance%20charity&position=36
What if you are wrong? What could be some other explanations for the reason he cut in
line and for his explanation of his family?
What is the “cost” of you thinking the way you do? Isn’t it possible that a family goes
hungry because of your rigid thinking at work?
2. Now, what if I were to tell you that the man’s son has died and he is caring for all of his
grandchildren as his own. He refers to them as his children.
Source: https://unsplash.com/photos/OLuTnePDR14
Does this information change your thinking about the situation? What kinds of thoughts
would you have now, looking back at the situation?
Thought #1. _______________________________________________________________
Thought #2._______________________________________________________________
Thought #3. _______________________________________________________________
The interesting thing is that due to our different experiences, the ways we’ve been taught, the
ideas that we have been exposed to, and whether we have learned healthy coping skills, we can
perceive situations completely differently. The way we perceive or think about a situation leads
us to have specific feelings.
So, now I ask you again, to think about why is it important that we are flexible enough in
our thinking to be able to consider different scenarios?
How does all of this relate to self-esteem and self-confidence?
Do you see that when we know how to manage our emotions by choosing to take a
particular perspective or in other words, choosing to focus on specific types of thoughts,
and not others, that we feel more confident that we can handle and cope with any
situation?
The best ways of thinking are the ones that lead to happy, healthy lives in which each
person feels fulfilled and is a positive contributor to family, our jobs, and the community.
We are responsible for questioning the way we think to make sure we are considering all
possibilities and for constantly growing our minds.
The exciting thing is that questioning the way we think and being flexible in how we
perceive situations is actually the best way to regulate our emotions! Let’s learn, next,
about how the two things are connected!
Activity 4: Thoughts, Feelings and Behaviors are Connected!
Objectives:
✓ Describe the connection between thoughts, emotions, and behavior.

✓ Practice how to intentionally develop more positive thinking patterns.
The basic foundation of developing healthy coping skills and resilience building is
understanding that thoughts, feelings, and behaviors are very much connected. We have
control over all of these. It begins with our thoughts. Your thoughts influence your feelings
and your feelings drive your behaviors. Many people don’t realize this!
The first step to achieving a healthy life perspective and to maintaining healthy
relationships with others is to understand this connection and start to learn ways of
adopting more flexible thinking patterns. When we have flexible thinking patterns, we are
able to see things from other people’s perspectives, we are less judgmental, and we are
more able to take control of our emotional responses and our mood.
Going back to the example from Activity 2 of walking down the street and seeing your
friend, your different thoughts and feelings would lead to different actions too. If you think,
“My friend is igoring me,” and feel sad or mad, how would you act? Most likely you will
ignore your friend too. On the other hand, if you think, “My friend did not hear me,”and
feel neutral, curious or worried, most likely you will try to greet your friend again or ask
how they are doing. In the two scenarios, your different thoughts led to different feelings
that ultimately led to different actions from you. Our thoughts, feelings and behavior are
interconnected.
This activity will help you start to see how your thoughts directly influence your feelings
and how your feelings drive your behaviors. Think about how you might feel in the
situation being described below.
You will look at one scenario and a few different responses to that scenario. Then, you
will write how you might feel and what you might do for each response option. There are
no right or wrong answers – it is most important to write what you think and feel at the
moment.
Scenario: Let us go back to the first scenario we considered.
Imagine that you are at your job and in a meeting with your coworkers. As the meeting
progresses, several thoughts that you want to contribute to the discussion come to your
mind. But it seems like every time you start to talk, the same coworker cuts you off and
speaks about whatever is on their mind. This happens 3 separate times. The meeting
comes to an end and you never had a chance to contribute your opinion on things.
Now, look at the 3 different response tables below. In the “thoughts” column, you have
examples of normal thoughts that someone might have in this situation. Your job is to
think of what feelings would come from each of the thoughts that are listed. Then, you
should think about potential behaviors or actions you would take, in response to your
feelings. Your job is not to judge the thoughts but to think of what feelings and behaviors
would naturally come from such thoughts.
Response 1: Angry thoughts

Thoughts Feelings Behaviors
That guy is so disrespectful. He knew I
wanted to speak and he deliberately kept
interrupting me!
Nobody keeps me from speaking. I will
get him back somehow.
Who does he think he is? How dare he
take all of the attention and time!
Response 2: Anxious/Worried Thoughts

Oh no, this meeting was my only chance
this week to show my boss that I am
interested and thoughtful and trying to
contribute! Now, my boss will think I
have nothing to offer.
All of my co-workers must think I am
weak because I didn’t interject myself. I
bet the boss also thinks I’m weak. Will he
fire me?
If I lose this job, how will I help pay the
household bills! I can’t lose this job!
Response 3: Depressed/Worthless Thoughts

I am such a loser. Why can other people
speak their minds when I can’t muster up
the courage to interject any thought?
I don’t even deserve this job. Obviously,
others who are more extroverted are
going to do so much better than me.
I’m never good at anything. Everything I
try to do in life ends like this. I am no
good at anything.
 What is the lesson about how feelings and behaviors change based on thoughts, despite
the situation (i.e. not being able to contribute during a work meeting) being exactly the
same?
The lesson here is that we can experience very different emotions to the same exact
situation and which emotions we experience has everything to do with the kinds of
thoughts we allow to dominate our minds. Some of us have tendencies to be more anxious
and worried, in general, and so our thoughts will often drift to thoughts that lead to those
feelings. Others of us may be more used to feeling badly about ourselves and so our
thoughts across situations tend to drift to thoughts that we are not good enough.
The exciting news is that the mind is like a muscle. The more you exercise it to think
differently, the stronger it becomes to think in those more healthy, helpful ways!
Let’s take one last look at the scenario we have been learning abount to see what a healthy
way of thinking could be.
Scenario with Response 4:
Imagine that you are at your job and in a meeting with your coworkers. As the meeting
progresses, several thoughts that you want to contribute to the discussion come to your
mind. But it seems like every time you start to talk, the same coworker cuts you off and
speaks about whatever is on their mind. This happens 3 separate times. The meeting comes
to an end and you never had a chance to contribute your opinion on things.
Now, look at the table below. In the “thoughts” column, you have different examples of
thoughts that someone might have in this situation. Your job is to think of what feelings
would come from each of the thoughts that are listed. Then, you should think about
potential behaviors or actions you would take, in response to your feelings. Your job is not
to judge the thoughts but to think of what feelings and behaviors would naturally come
from such thoughts.
Response 4: Healthy, non-extreme thoughts

Well, I would have liked to have contributed but
there will be plenty more meetings in the future.
I have a really important point to make that I
couldn’t during the meeting, so I think I’ll catch
my boss after the meeting and let him know my
thought.
Sitting in a meeting and watching how my
colleagues react was a good learning experience
for me – far more important than me doing the
talking.
As you can see, these thoughts are less extreme, less rigid and less negative. As a result, the
feelings that they lead to are less negative and less extreme. The behaviors that come from
those feelings are also less extreme and carry fewer consequences.
These are the kinds of thoughts we want to aim to have in challenging situations. Of course, your
immediate thought may be more extreme, but the key is to quickly support your mind to change
its perspective so that you don’t sit through that entire meeting with extreme emotions and then
behave in a way that you regret. When we are able to have this kind of control over our
emotions, we will be more confident in our abilities to cope with anything in life.
Let’s Apply: Making Different Choices in Challenging Situations
Think of a similar example in your life. If possible, use a workplace example. What happened?
What thoughts and feelings did you have? How did you react?
If you could go back in time, how would you have chosen to think and act differently to create a
healthier ending to a challenging situation?
You have learned that the kinds of thoughts we have lead to specific emotions and that those
emotions lead us to act or behave in particular ways. The next important concept is understand
that all behavior has consequences. Sometimes, the consequences are healthy and good and
sometimes they are unhealthy and bad for us.
Activity 5: Building Coping Skills to Manage Emotions
Objectives:
✓ Describe connection between copings skills and changing emotions

✓ Describe healthy and unhealthy ways of coping
✓ Make linkages between unhealthy coping and negative outcomes
Read Key Facts 4.1: Emotions and Coping Skills
 Key Facts 4.1: Emotions ad Coping Skills
✓ Emotions are a normal part of being human. Emotions help us understand danger, help us
enjoy relationships with other people, and serve as signs to us about if we are doing well
or not.
✓ Part of being human is experiencing difficult situations. We all have to learn how to cope
with those situations in ways that keep us resilient and moving forward in life toward our
life goals. We cannot help feeling negative emotions at certain points.
✓ All emotions have to come out or “be expressed” and there are healthy ways and
unhealthy ways to do this. It is really important that we all know how to cope with our
negative emotions, because if we don’t, we may act or behave in ways that lead to negative
consequences . We know certain ways of coping are healthy when they allow us to achieve
our goals in life, keep nourishing our relationships with others, and keep us growing in the
right ways.
✓ If we act in unhealthy ways, then negative consequences will occur. Think back to the
example scenario where you disbelieved the old man and sent him away without any food
for his family. The consequence of that situation was that he and his family went hungry.
Another consequence could be that he lost faith in your organization.
Coping Skills
✓ Coping skills are things we can do to help ourselves deal with difficult situations. They can
be positive or negative. There are many different types of coping skills.
✓ Some types involve helping to relax your mind like allowing yourself to take a break from
thinking about the situation – focusing on something else for awhile to allow your emotions
to stablize and then going back to think of how to address the situation.
✓ Other types of coping mechanisms involve relaxing your body. So that the tension in our
bodies subsides, which helps us to feel calmer. Some people find taking a warm bath
soothing and relaxing while others find that exercising helps them most.
✓ We are all different and we must find the coping skills that work best for us.
For example:
Positive Coping Mechanisms Negative Coping Mechanisms
Asking for help from someone who cares Not asking for help and spending time isolated
about you and alone
Deep breathing Screaming or acting aggressive
Exersising or being active Sleeping all day
Reading or listening to music Smoking or drinking alcohol to forget
Doing what you know you need to do Procrastinating (avoiding what you should be
even when you prefer to avoid it doing)
Eating healthy foods and drinking water Eating too much or eating too little
✓ It takes time and practice to develop new coping skills. It is important to realize that the
same coping skill doesn’t work all of the time. For example, if I feel lonely and alone, I may
need most to talk to someone who cares about me or to take a walk so I can see others
around me. But, if I am anxious, I may need to take a warm bath or take some deep breaths.
So, it is important to have many different coping skills to choose from, depending on the
exact way you are feeling and the situation.
Let’s Exercise: Struggles I have faced
Find and encircle as many positive coping styles you can in the word search below. Clue:
There are 7 words.
Answer the questions below as honestly as you can.

1. What is one challenge you have encountered in life?
2. How were you able to get through that challenge?
3. What types of coping skills helped you pass through these struggles?
4. What are some of your negative coping skills? How do you know that they were negative?
5. What have been some of the consequences of using these negative coping mechanisms in
your life?
6. What are some of your positive coping skills? How do you know that they were positive?
7. What are some new coping skills that you have heard other people use or that you can
think of yourself? Write down at least 3 new ones that you could try next time you are
sad or lonely, angry, or anxious.
Sharing is caring
Share your Let’s Apply answers with someone close to you. Ask them to share a challenging
workplace situation they have faced. Ask them to think about if they could go back in time,
how they would have chosen to think and act differently to create a healthier ending to a
challenging situation. Encourage them to consider different thoughts about the situation, say
how these thoughts would make them feel, state their possible actions and guess the
consequences of their actions. Ask them what things they did to cope and what else they
could have tried to cope better.
We have learned how the way we think affects the ways we feel and behave. The goal for
each of us should be to become aware of our patterns and to constantly push ourselves to
be flexible and to question our thoughts. Just because we think something doesn’t mean
it is true.
Changing how we think about something isn’t easy. The place to start is to witness your
thinking patterns!
In the next activity, you will dig more deeply into learning about how you can choose your
reactions.
Activity 6: Self-Management Strategies
Objectives:
✓ Enumerate strategies to manage oneself

✓ Identify the appropriate strategy to use in a given situation
✓ Commit to a chosen self-management strategy to use in personal and professional
life
Now that you have already learned about how your thoughts, feelings and behaviors are
connected; as well as about how to develop flexible thinking skills to manage your emotions; you
are now ready to explore different strategies on managing yourself in different situations. These
strategies are applicable not only at work but also in your own personal life.
Look at the picture, below. What do you think is happening? If this was you at work and other
colleagues were around you, what do you think the consequences might be of acting out in this
way?
The picture was taken from pexels.com. Available URL: https://www.pexels.com/photo/mad-formal-

executive-man-yelling-at-camera-3760790/
 Read and Explain the Chinese proverb, “If you are patient in one moment of anger, you
will escape one hundred days of sorrow.” What do you think this proverb means? How
does this proverb relate to the topic of this activity, which is self-management?
 Below is a short reflective activity on your experiences regarding self-management. The

objective of this activity is for you to develop self-awareness and reflective thinking that
will, in turn, help you manage your behaviors better.
Share an experience where you were not able to practice patience in a moment of anger:
a situation wherein you were not able to control your behaviors. Behaviors include
anything that we do – they include speaking certain works, using physical violence,
showing affection through hugging. So a behavior is anything that you do. What was the
situation? What did you feel? What thoughts were running in your mind? What was the
outcome?
Situation Thoughts Feelings Behavior(s) Outcome

Example: Boss “This is unfair Anger; Kick the ground; My colleagues think
gave me the – he must be Frustration; say some mean I whine a lot and am
worst job to discriminating things to my not a good sport;
do while my against me”; colleagues they didn’t invite me
collagues got “Why do I to go out with them
to relax always get the. after work
worst things in
life?”
Your Example:
Looking back, what would you or could you have done differently to affect the outcome?
Why?
 Share an instance where you felt that you were able to be patient despite a challenging
situation. It must be a very frustrating or highly stressful experience but you were able to
keep your emotions in check, with your head cool, and successfully managed the
situation and yourself. What happened? What were your initial feelings and thoughts?
What actions did you take? What was the outcome?
Situation Thoughts Feelings Action Outcome
Looking back, what made you calm down and keep your emotions in check?
The key to managing negative emotions is to remember that our emotions in any situation
come directly from the thoughts we are thinking and to remember that extreme emotions
don’t last long. This means that a situation may occur which makes you very angry but if
you give yourself some time before reacting, that intense anger will subside.
So, if you are at work and someone says something that makes you angry, one of the
smartest things we can do when we feel very emotional is to take a break from the
situation. This means either excuse yourself and go outside for some air, or just decide
that you are not going to react in that moment, but instead, that you are going to take
some time to think about the situation.
That time gives you time to both allow your extreme anger to come down and to examine
your own thoughts. This ensures that you will only react once you are calm and in control
of your emotions.
Sharing is caring
Share your answers above to your family and friends. You can also ask them about their
personal experiences so that you can learn from them too! While they are sharing, think
about how similar or different your feelings, thoughts and behaviors are when faced with
challenging situations at work. Think which among their self-management strategies you
would like to try. You may write your thoughts on the Session 1 Writing Space that can be
found at the end of this session.
Self-management may be difficult at first, especially if you are immersed in a situation

that is high-strung but self-management can be learned. It is important to know your own
triggers or the factors, situations, or actions that make it difficult to control and manage
your emotions.
You already have some self-management strategies. Part of continuous learning is

continuing to develop more skills in managing our emotions and behaviors.
Let’s Apply: Managing Situations
Let us continue to learn about different strategies to manage oneself. Please read the following
cases and discuss how the person should handle the situation and manage himself/herself.
Choose at least 2 cases to answer.
Case No. 1
Thelma is a new food server in a big restaurant. This is her first job. Oftentimes, during service
time, she feels that she is not able to perform well because of errors that she commits when
taking orders: slow and clumsy movements in the dining area and in the kitchen, and easily
flustered demeanor. Because of these, customers share their frustrations and complaints
verbally to the shift supervisor. Her direct supervisor decided to partner Thelma with Valerie, a
seasoned server who has recently won the outstanding customer service award for 4 consecutive
months. What should Thelma do in order to manage her situation?
The picture was taken from freepik.com. Available URL:

https://www.freepik.com/premium-photo/pastry-chef-holding-big-cake-blue-wall-
nervous-scared_7927409.htm
Case No. 2
Joselito works in a factory. He is currently frustrated with what is happening in his workplace. He
was recently moved from the repacking team to the boxing team. And he feels that his
supervisor does not give him the support that needs in order to learn the tasks quickly and reach
his daily target. He has consistently asked his direct supervisor for support during the orientation
and has expressed his fears with his new job assignment. Joselito also asked his co-workers for
tips on how to do their tasks efficiently but he never seems to get the answer that he needs. His
3-month probationary status is fast approaching and he is worried that his performance is not up
to the standards of the company. He is under a lot of stress recently that he almost bumped into
the stack of boxes that are ready for transfer to the trucks. What should Joselito do?

https://www.freepik.com/premium-photo/asian-man-stressed-about-business-sme-
online_8187488.htm
Case No. 3
You belong to a group of nursing assistants in a tertiary hospital that serves in the infectious
ward. There is not enough personal protective equipment for everyone as well as the duty
schedule is almost 12 to 15 hours a day. Your respective families fear for your safety. With all of
these tasks and concerns, you receive a minimum wage and to make the matter worse, the
hospital does not give additional benefits, bonuses, allowances and hazard pay. If resignation is
not an option, what can you do in the situation that you are in?

https://www.freepik.com/premium-photo/female-doctor-stress-headache-
working-hard-front-
computer_7463721.htm#page=1&query=stressed%20asian%20nurse&posi
tion=6
Case No. 4
Rizza, a newly promoted manager of a department store, is having problems with keeping up
with deliveries and inventories that it has been a week that the department store hasn’t stocked
up on their vegetables. Moreover, the staff members are already asking her for their next
month’s shift schedule and they want her to plot their requested leave days. Rizza stays in the
office until midnight to finish her tasks but the piles of paper on her desk does not seem to
lessen. If you were Rizza, what would you do in this situation?

https://www.freepik.com/premium-photo/tired-sad-overworked-asian-
business-woman-feeling-fatigue-headache-while-working-late-night-
home_6732938.htm#page=1&query=overworked%20asian%20secretary
&position=30
 Both psychologist Daniel Goleman and Industrial Administration professor Robert Kelley
emphasized knowing oneself as the first step in managing your emotions, thoughts and
behavior.1 2 Below is a table that will help you recognize situations that may stress you,
identify your feelings and ideas at the moment, and identify what you need and what
steps to take in order to manage yourself well. Complete the table with 5 representing
the most stressful, frustrating and/or fearful event, and 0 as the most happy and calm
event.
Rating Example Situation Feelings and Thoughts What will you do?
5
Think about it!

Reflect on the questions below and write your answers on the space provided.
1. Looking at your answers on the table, what are you usual stressors? What do you think are
the usual strategies that you use in order to manage your stress?
1Goleman, D. (2006). Emotional intelligence. New York, NY: Bantam Books.

2Kelley, R. E. (1999). How to be a star at work: Nine breakthrough strategies you need to succeed. New York: Times
Business.
2. Which among the strategies discussed in this activity and you have written down would you
be willing to commit to start or continue doing after this session?
Remember that self-management begins with accurate self-awareness. You will be able to
regulate your emotions, thoughts and behavior if you know your own tendencies, strengths
and weaknesses.
 Performance Criteria Checklist
The Performance Criteria Checklist is an opportunity for you to assess your learning
outcomes in the session and know how well you did in doing the activities in this
session. You will speak to your facilitator to:
1. Share your experiences in completing the session

2. Discuss your development and progress towards the intended skills
3. Plan how you will move forward to continue making progress in the module
Conduct a quick self-assessment and answer the table below.
Statements Please check Yes if you have shown

or can do the statement or No if
Did you… you haven’t shown or cannot do it
yet.
YES NO
1. Manage emotional reactions and remain
professional in challenging situations
2. Work independently and take initiative
3. Keep going even when I face setbacks
Guide to the Learner and Facilitator’s Discussion:

Topics to discuss during the Learning Check:
1. Parts of the module that were the easiest to answer/do.

2. Parts of the module that were the hardest to answer/do.
3. Parts of the module that need further clarification or explanation.
4. Additional support needed by the learner from the facilitator.
5. Review and check of the learner’s answers and outputs for the session.
6. Feedback on the learner’s performance in terms of the following: mastery of content,
skills development, and pace in answering the module.
7. Plans for how the learner will move forward with the module.
Session 1 – Writing Space

Use this space to complete any of the written assignments above or write any
thoughts or ideas that have come to mind on managing one’s emotions.
Congratulations! Now that you have a sense of the relationship between emotions, our
thoughts and feelings and behaviors, in addition to coping mechanisms and self management
skills, the next step is to develop a reflective practice that helps us define our strengths,
weaknesses and the way forward.
SESSION 2: Develop Reflective Practice
2.1 Personal strengths and achievements, based on self-assessment strategies and

teacher feedback are contemplated
2.2 Progress when seeking and responding to feedback from teachers to assist them in
consolidating strengths, addressing weaknesses and fulfilling their potential are
monitored
2.3 Outcomes of personal and academic challenges by reflecting on previous problem
solving and decision-making strategies and feedback from peers and teachers are
predicted
1. Self-assessment of strengths, weaknesses, likes and dislikes

2. Overcoming limitations and limitations
3. Strategies to improve my attitude in the workplace
 Self-managment begins with accurate self-awareness. You will be able to regulate your
emotions, thoughts and behavior if you know your own tendencies, strengths and
weaknesses.
 Self-reflection is like looking into a mirror and talking with yourself, honestly.
 To grow and progress in life we need to reflect on our strengths and weaknesses and
make plans to address our weak areas. We can get help from others in understanding
our limitiations, if we are open and receptive of feedback!
Activity 7: Self-Assessment: Strengths and Weaknesses, Limitations, Likes and

Dislikes
Objectives:
✓ Assess one’s strengths and weaknesses

✓ Identify one’s limitations, likes and dislikes
✓ Discuss the importance of knowing once strengths and weaknesses in relation to
achieving one’s goal
 Recommended Time: 40 - 50 minutes
Reflective Practice is the ability we all have to reflect on our actions, incorporate learning
from those actions into our understanding so that we are continuously learning and
improving ourselves.
In the previous session, you learned about several self-management strategies which can
help to manage your emotions. In this session, you will learn to assess yourself on the things
that you are good at and not so good at. You will get to know your limitations, as well as
your likes and dislikes. Understanding ourselves well and committing to being reflective
on the things we tend to do well with and those
that we struggle more with is a very important skill
and a skill which helps us succeed much more
effectively in the workplace and in daily life.
Self-reflection is like looking into a mirror and

talking with yourself, honestly.
In the next section, you are going to explore how

to identify your strengths and weaknesses.
Photo by Pixaby
 Let’s experience reflective practice by listing down things that you are good at and the
things that you may want to improve on.
Things that I am good at (Strengths) Things that I want to improve (Weaknesses)
Think about it!

Now that you have identified things that you are good at and things which you think you can
still improve on about yourself, why do you think it is important to know one’s strengths and
weaknesses? Share your thoughts in the space below:
Let’s Apply - MY TOP 3 STRENGTHS
Among your strengths, what are your top 3 choices which you think can be helpful to
achieving some of your goals in life? Rate them according to importance- 1 as the highest or
most important.
Top 3 strengths Explain its importance in achieving your goals in life.
Let’s Apply - MY TOP 3 WEAKNESSES

Among your areas for improvement, choose 3 that are most important to you to work to
improve. How can you turn these weaknesses into strengths that will eventually help you
achieve your goals in life?
Explain how you will work on these areas for improvement
Top 3 weaknesses to turn them into strengths that will eventually help you
achieve your goals in life
1
Sharing is caring
Talk to people you trust, friends or members of the family. Share with them your top 3
strengths and areas for improvement and tell them the ways you will maximize them for you
to achieve your goals in life.
Now that you know the importance of knowing one’s strengths and areas for improvement
in turning your plans into actions, it is important to look at the foundation of these plans
and reflect how these plans make sense to you.
Planning for the future and developing goals for ourselves is important and is something
we do naturally. As you have learned, it is important to be reflective so that we be honest
with ourselves about our strengths, weaknesses, and also about which weaknesses we are
committed to improving. It is also important to be clear with ourselves about what things
we like and dislike. If you are a person who dislikes large crowds, then looking for a job
that requires you to be in crowds every day is probably not the best thing for you.
While you don’t always have the choice to only do things you want to do, when you have
the ability to choose and to plan, make sure to prioritize the things that make you happy
and the things that you believe in.
Let’s Exercise: Identifying Likes and Dislikes
Please be reflective about your past experiences and dentify things you like and things you dislike
which can help define your goals or plans. Write down your thoughts:
Things I like Things I don’t like
Let’s Apply - Who Am I in the Future?
If you are given the chance to see your future (5 years or 10 years from now), what would it be
like? Explain your answer.
As you choose each step of your life and plan for your future – things will not always be easy and
sometimes the journey will be bumpy or rocky. As all human beings do, you will face barriers or
problems that are both external and internal in nature along the way. Let’s begin with internal
barriers.
What can you say about this photo?
How will you relate this photo to your personal life?
Do you agree that everyone has limitations?
Photo by Brett Sayles from Pexels
The reality is that no one person is good at everything. The fact that we all have strengths and
weaknesses is what makes us human and is what brings diversity to the world. While we will
learn about ways to overcome limitations in the next section, it is important to realize that we
will never overcome all of our limitations. That is because we will choose which ones we want to
work on most and others, we will learn to accept about ourselves (and others will learn to accept
those about us).
 Key Facts 4.2: Overcoming Limitations 3
The following 5 steps can help you to overcome your own limitations.
1. Become aware of limiting thoughts. It is difficult to change something you are unaware of.
Begin to write down and journal limiting thoughts and beliefs that hold you prisoner.
2. Begin to think big and see the possibilities. It is easy to find the faults and negatives in any
situation, but to expand your limits you need to open your eyes to the world of possibilities–big
possibilities. Allow yourself to dream a bigger dream. And then look around for the many
possibilities.
3. Take action toward the big dreams that confront the limiting beliefs. Action is a mighty
powerful force. Action that challenges old beliefs can change those beliefs quickly. And if you
are feeling imprisoned, you want to make a fast break.
4. Surround yourself with other Big Dreamers. An amazing thing happens when you surround
yourself with other possibility thinkers–Big Dreams begin to happen. The positive ideas and
positive actions create positive outcomes.
5. Continue to Grow! Conscious growth forces you to swell beyond your cage. Read, attend
seminars, teach others to dream big, share your message, push your limits, challenge yourself, –
the list of ways to grow is unlimited. Just keep growing.
Let’s Exercise: Taking Notes on How to Overcome One’s Limits
Think of some examples from your own experiences in life where you overcame your limitations.
Fill in the table below for each of the 5 steps.
Key Steps Personal experience

1. What were the limitations?
3Coachsean, Says, A., Freimark, A., Says, C., Says, A., & Alphaomegaacct. (2019, October 24). How to
overcome your own limits in 5 steps - Success Coaching (970)541-1099. Retrieved November 20, 2020, from
https://coloradocoachingcompany.com/how-to-overcome-your-own-limits-5-steps/
Key Steps Personal experience

2. Possibilities you identified
3. Actions you took
4. Who helped you?
5. Ways that you continued to

grow in this area?
Let’s Apply - Beyond Limits
Think of one of your goals in life which you think is difficult for you to achieve because of
limitations. Using the 5 steps you just learned, list down your ideas for each step to show
actionable steps that will eventually lead you to go beyond your limits and achieve your goals.
Goal: ___________________________________________________
Steps Actions/Information/Ideas
1. Identify the limitations
2. Possibilities
3. Actions to be taken
4. Who can help you?
5. What are some technical

needs you identified?
Tip: It is not easy to think back and be honest with ourselves about our own limitations. It is
much more fun to identify our strengths! But, part of growing up and being a responsible adult
who is continuously learning and improving ourselves is being able to reflect on our weaknesses.
Sometimes we know, ourselves, what those weaknesses are and sometimes other people
recognize those weaknesses before we do. It is important to incorporate feedback about our
weaknesses from others into our understanding. When teachers or employers or family
members give us feedback about ourselves, it is important to consider that feedback and develop
ways of growing and improving ourselves.
Sharing is caring
After identifying your goal and the actions you could take to address any limitatins to
achieving that goal, please take time to share this with your friends or family.
Activity 8: Strategies to Improve my Attitude in the Workplace
Objectives:
✓ Review Work Habits Inventory from Module 1

✓ Identify strategies to improve one’s attitude in the workplace
 Work Habits Inventory: Directions: Read the descriptions given for each of the qualities
listed below. Place a check mark on the box next to the statement, which most accurately
describes you. Please note that there is no right or wrong answers here.
1. COURTESY 2. COOPERATION (ability to get 3. INITIATIVE (tendency to go

along with others) ahead)
❑ I am often discourteous
to others ❑ I work against rather ❑ I need to have repeated
❑ I am sometimes not than with others instruction
courteous in action or ❑ I find it difficult to get ❑ I need to be urged to do
speech along with others things
❑ I am usually courteous ❑ I usually get along with ❑ I do routine work
and considerate of others acceptably
others ❑ I get along with others ❑ I am fairly resourceful,
❑ I am considerate and ❑ I get along well with do well by myself
courteous of others others, I am friendly ❑ I am resourceful, look
❑ I am always very and helpful for things to learn and
courteous and do
considerate
4. ATTITUDE TOWARD 5. SUPERVISION 6. ACCURACY OF WORK

CONSTRUCTIVE CRITICISM
❑ I usually need constant ❑ I am very careless about
❑ I resent any criticism supervision to complete my work
❑ I do not pay much routine tasks ❑ I am frequently
attention to criticism ❑ I need frequent inaccurate and careless
❑ I accept constructive supervision to complete ❑ I make errors; I show
criticism and try to routine tasks average care,
change ❑ I need occasional thoroughness and
❑ I accept constructive supervision while doing neatness
criticism and improve routine tasks
greatly
❑ I need little supervision ❑ I make few errors; I am

while doing routine careful, thorough, and
tasks neat
❑ I do not need ❑ I seldom make errors
supervision while doing and do work of very
routine tasks high quality.
7. WORK ACCOMPLISHED 8. TIME USAGE 9. ADAPTABILITY
❑ I am very slow; output ❑ I waste time and need ❑ I can't adjust to change
is unsatisfactory to be prodded along ❑ I have difficulty
❑ I am slower than ❑ I waste time and need adapting to new
average; output is some supervision situations
mediocre ❑ I waste time ❑ I adjust to change after
❑ I work with ordinary occasionally but am instruction
speed; output is usually reliable ❑ I adjust to change
generally satisfactory ❑ I seldom waste time readily
❑ I work rapidly; output is and am reliable ❑ I find it pleasant to
above average ❑ I am industrious and adapt and meet
❑ I am fast and efficient; concentrate very well changes
output is well above
average
10. PERSONAL APPEARANCE 11. ATTENDANCE (to work, or 12. PUNCTUALITY

(neatness and personal care) organizations to which I belong)
❑ I am frequently tardy
❑ I am careless about my ❑ I am frequently absent ❑ I am very often tardy
appearance ❑ I am not regular enough ❑ I could improve my
❑ I sometimes neglect my in attendance punctuality
appearance ❑ I am average in my ❑ I am seldom tardy
❑ I make an effort to attendance ❑ I am never tardy except
improve my appearance ❑ I am almost always in for an unavoidable
❑ I care about my attendance emergency
appearance; I look neat ❑ I am never absent
most of the time except for an
❑ I am extremely careful unavoidable emergency
about my appearance; I
look very neat all of the
time
 Improving Work Habits: Our work habits, bad or good are caused by certain factors. The
only way to change a bad habit is to know what causes it. From the 11 items that you
answered, identify which habits you are not good at. List them down in the table below.
Then, give the specific cause and write down the specific actions you are going to take to
further improve these attitudes which you think will make you an effective and efficient
worker.
Work Habits to Specific Actions to Improve One’s

Cause
Improve Work Habits or Attitude
Let’s Apply: Scenarios in the Workplace
What suggestions can you give in order for this employee improve his attitude in the scenarios
given? Write you answers in the space provided below:
Scenario 1: A worker who frequently cuts work time to go home early without his supervisor’s
knowledge.
Scenario 2: Maria always uses her phone to call her friends during office hours.
Scenario 3 : (Identify your own experience here)
Remember, growing and progressing in life in ways that are healthy and exciting requires
us to be able to reflect on our strengths and weaknesses and to make plans to address our
weak areas. We can get help from others in understanding our limitiations, if we are open
and receptive of feedback!

Statements Please check Yes if you have shown

or can do the statement or No if
Did you… you haven’t shown or cannot do it
yet.
YES NO
1. Identify factors that will help or hinder me from
achieving my goals?
2. Make positive changes based on feedback from

others?
3. Reflect upon and assess my strengths,

weaknesses, attitudes, behaviors and reactions?



thoughts or ideas that have come to mind on assessing strengths and weaknesses,
and likes and dislikes, overcoming limitations, and assessing your workplace
attitudes.
Congratulations! Now that you have develop a reflective practice, the next step is to figure
out ways to keep these self-regulation processes going throughout life!
SESSION 3: Boost Self-Confidence and Develop Self-Regulation
3.1 Efforts for continuous self-improvement are demonstrated
3.2 Counter-productive tendencies at work are eliminated
3.3 Positive outlook in life are maintained.
1. Components of self-regulation
2. Counterproductive work behaviors
3. Self-help concepts
4. Habits of highly effective people
 Self-regulation is the ability to pause before taking action on a feeling. It helps you stay
focused on reaching short and long term goals and promotes effective interpersonal
relationships at home and at work.
 Ways on how to improve self-regulation

1.) Set attainable goals
2.) Align your goals with your values
3.) Be kind to yourself
4.) Make time to meditate
5.) Hold yourself accountable
 Self-regulation is beneficial in the workplace! Employees who self-regulate tend to be on

time, communicate well with each other through skills such as active listening, are able
to problem solve through being more objective and calm, and manage time well.
 Making a plan for self-improvement can effect change and help you achieve short and
long term goals.
Activity 9: Components of Self-Regulation
Objectives:
✓ Define self-regulation
✓ Identify the benefits of self-regulation at home and at work
✓ Practice identifying steps to take to improve one’s self-regulation
What do you think would happen if we did whatever we wanted, whenever we wanted?
You might have said that there would be chaos, that we wouldn’t stay on track to meet
our goals, there would be conflict, we wouldn’t be healthy, and so many more things! As
we have learned throughout this module, managing our emotional health, thinking
processes, and actions makes us stronger and more likely to reach our goals in the
workplace and in life. A big part of this is self-regulation. Self regulation is essentially
being able to control one’s emotions and behaviors.
In Session 1, you learned that it is important to work on our thinking processes in order to
manage our emotions. Then, in session 2, you learned that it is important to reflect on
our strengths and weaknesses, by being honest with ourselves about how our approach
to things in the past has either worked well or not. This session brings us to thinking
about our behaviors. Remember, thoughts drive our emotions and our emotions drive
our behaviors.
Imagine that a very good friend from the barangay where you grew up calls you on your
way to work. He says that he is in town for the day and would like to get together with
you for a few hours before noon. You haven’t seen this friend in five years and would very
much like to see him. Your company is trying to finish a furniture order by the end of the
day but you are very tempted to miss work to see your childhood friend. The jeepney
pulls over to let passengers off at the spot you normally get out. Do you get out and go to
work or do you continue on to meet your friend?
Read further to find out more about self-regulation!
 Key Facts 4.3: Self-Regulation Components

What you want to do and what you should do are not always the same thing. Self-regulation is
the ability to pause before taking action on a feeling. It helps you stay focused on reaching short
and long term goals and promotes effective interpersonal relationships at home and at work.
Without self-regulation, decisions you make can negatively affect your well-being and the well-
being of others. If, for example, you don’t get off that jeepney and go to work, you are putting
your job and reputation on the line. You are also creating undue stress for your co-workers as
they will have to work harder to meet the deadline.
It is important to understand how you regulate your choices and also have strategies in place to
help you make the right ones. There are four components of self-regulation:
1. Standards: level or quality of desirable behavior

2. Motivation: enthusiasm to meet the standards
3. Monitoring: thoughts or actions that precede breaking a standard; accountability tactics
4. Willpower: internal strength to control urges that break standards4
Let’s consider the example again. In the end, you decide you need to go to work and not meet
your friend.
• Standard: To perform well at work and be a dependable co-worker.
4Tesley, D. (n.d.). Self -Regulation Theory: Definition &Strategies. https://study.com/academy/lesson/self-

regulation-theory-definition-strategies.html
• Motivation: You want to become highly skilled at your job and move up in the company
to a position of more responsibility.
• Monitoring: After talking to your friend, you hesitate a moment. You think about how
great it would be to see him but you know it could jeopardize your job and your
relationship with your co-workers.
• Willpower: When the jeepney stops near your office, you get out. You know that it would
be fun to see your friend for a few hours but the long term consequences would be
worse. You find it within yourself to do the right thing. You make other arrangements
with your friend outside of work hours.
Let’s Exercise: Controlling Your Impulses
1. Identify an instance in your life when you wanted something so bad, which you did not
need, and you were able to control yourself. Describe the situation and what you did to
control your impulses.
2. How did you benefit from the self-control that you observed?
3. Do you think it is important to self-regulate? Why?
4. What areas in your life, at home and at work, do you feel you need better self-
regulation?
 Key Facts 4.4: Ways to Improve your Self-Regulation Abilities

“Self-regulation requires commitment and self-reflection. The process is ongoing, as you will
need to monitor your thoughts and actions regularly, and align with your goals and make
changes where necessary. Here are some steps for developing your self-regulation abilities:
1. Set attainable goals. Changing old habits and routines can be challenging, but you can make
the process easier by setting goals that are easily achievable. One of the most common mistakes
we make when trying to change or learn something is setting goals that are too high and
unrealistic, at first.
2. Align your goals with your values. You can be more motivated and committed to self-
regulating your emotions and actions when you focus on what matters to you.
3. Be kind to yourself. One of the most important aspects of self-regulation is to train your mind
to be more positive. You can create positivity if you celebrate when you achieve goals and
implement a personal reward system.
4. Make time to meditate. Meditation allows you to quietly reflect and gain more control over
your thoughts. Any amount of meditation—even a daily, five-minute session—can have a
positive impact on your self-regulation abilities
5. Hold yourself accountable. You can better control your own actions when you take
responsibility for the goals you set.”5
Let’s Apply: The Tempting Event
Read the tempting situation below. Use the 5 steps above to show how you might practice and
improve your self-regulation.
Scenario: Your friend has just informed you that he has bought a high-end phone at a very
minimal price because of a promo. If you buy it at its regular price, it will be 60% higher than the
promo price. Your savings in the bank is enough to buy this dream phone. However, you intend
to use the money for your upcoming birthday celebration, and you have already sent out
invitations to friends and family. The offer ends in a few days. You are very tempted but know
you will have to borrow money to be able to have the party and buy the phone. “Ugh”, you think,
“I always get myself into this situation and need to control my spending habits”.
5Indeed. (September 8, 2020). Self-Regulation Skills: Definition and Examples. https://www.indeed.com/career-

advice/career-development/self-regulation-skills

https://www.freepik.com/premium-photo/man-hand-open-empty-wallet-with-copy-
space_10791385.htm
Steps Towards Self-Regulation Description
1. Set attainable goals
2. Align your goals with your values
3. Be kind to yourself
4. Make time to meditate
5. Hold yourself accountable
Sharing is caring
Share the information you have learned about self-regulation with an adult in your
household. Read the scenario and share the steps you would take if you were trying to
improve your ability to self-regulate. Ask that person to give you feedback and share any of
their own experiences in practicing self-regulation.
Activity 10: Counter-Productive Tendencies
Objectives:
✓ Identify and avoid counter-productive behaviors in the workplace
Think about topics we have covered in other modules such as those related to
communication, team building and problem solving. List ways in which self-regulation
might be beneficial in the workplace.
There are so many ways self-regulation can be beneficial in the workplace! You might
have said that businesses are more productive because when employees self-regulate,
they tend to be on time, communicate well with each other through skills such as active
listening, are able to problem solve through being more objective and calm, and manage
time well.
Employers highly value this type of behavior and skills compared to counterproductive
work behaviors (CWB). These are behaviors that can negatively effect productivity and
morale within a business or organization.
Let’s Exercise: Understanding and Preventing Counterproductive Work

Behaviors
1. List counterproductive behaviors in the workplace. Write down the cause and effect of
these behaviors as well as actions one can take to avoid such behaviors.
Counterproductive Preventive Action

Cause Effect
Behavior
2. We all have tendencies towards some counterproductive work behaviors. Which of

behaviors listed in the table do you have a tendency toward? How can you avoid such
CWBs?
There is a range of counterproductive work behaviors that can be encountered in the

workplace, ranging from something simple such as making personal phone calls during
work hours to violence in the workplace. Lateness, bullying, cyberbullying, surfing the
internet or using social media for personal reasons during working hours, absenteeism,
sexual harassment, theft, fraud, taking extended breaks, and chatting too much with co-
workers are amongst many of the examples of CWB. All of these behaviors ultimately
negatively affect the productivity of employees.
Activity 11: Self-Help Concepts and Habits
Objectives:
✓ Identify habits of highly effective people

✓ Develop a plan for self improvement in one’s personal and professional lives
This module has focused on helping you look inward through reflective activities that
have helped you take a look at your emotions, thoughts and behavior. You have learned
about the importance of self-regulation of your emotions and behavior in your personal
and work lives. You have identified your strengths and weaknesses and areas in which
you would like to improve. It is important to maintain these practices throughout your
life so that you are on a path of self-improvement. Stephen Covey’s The 7 Habits of
Highly Effective People provides a framework in which to start and continue a process of
self improvement.
 Key Facts 4.5: Stephen Covey’s 7 Habits of Highly Effective People6
1. Be proactive (instead of reactive): Take initiative and control over your

environment with a focus on things you can change or control
2. Begin with the end in mind: Identify your goals, make a plan, take action and
occasionally assess to see how your plan needs adjusting.
3. First things first: Prioritize activities according to how important and urgent they
are.
4. Think win-win: In your relationships with others, think about ways in which you
both can be happy (not just one person getting ahead)
5. Seek first to understand, and then to be understood: Put your active listening skills
into action!
6. Synergize: Achieve goals through teamwork. Two heads are better than one!
7. Sharpen your saw: growth; continuous self-improvement
6
Covey, S. R. (2020). The 7 habits of highly effective people. London: Simon & Schuster UK.
Let’s Apply: Planning for Continuous Self Improvement
1. Use the 7 habits of highly effective people to begin to develop a plan on how you can
move forward on a path of self-help or self-improvement. For each habit, state one or
two ways in which you can work towards this habit in your daily life. Think about these
habits in your personal life as well as your professional life. Check out the example below.
Examples of how we can practice these habits:

Habit to Develop Personal Life Professional Life
Be proactive Before complaining about I will ask my supervisor what I
problems I will encounter, I can help with rather than
will ask myself first what I passively wait for instructions.
can do and then do that .
Begin with the end in mind I will create a vision board of At the start of each day, I will
(identify goals and make a my life goals. list down 3 things I need to
plan) finish that day.
First things first (prioritize I will set aside self-care time I will attend to urgent and
activities) for myself and quality time important work tasks durnig
with my loved ones beyond work hours. I will check my
my work hours. social media only during
breaks.
Think win-win I will do my fair share of When negotiating with a
household chores to help out customer or an co-worker, I
at home. will think first of what we can
both get out of a deal.
Seek first to understand, When there are When there are
and then to be understood misunderstandings with loved misunderstandings at work, I
(active listening skill) ones, I will first ask their side will clarify frist their side of
of the story and not jump into the story then share mine.
conclusions.
Synergize (teamwork) I will suggest system on how When a co-worker needs help
to divide our house chores and I am able, I will offer help.
and responsibility.
Sharpen your saw (growth; I will follow safety protocols I will complete my O2 training
continuous self- and try exercising 30 min a and read more about how to
improvement) day. set up a business.
Habit to Develop Personal Life Professional Life

Be proactive
Begin with the end in mind

(identify goals and make a
plan)
First things first (prioritize

activities)
Think win-win
Seek first to understand,

and then to be understood
(active listening skill)
Synergize (teamwork)
Sharpen your saw (growth;

continuous self-
improvement)
2. Think about ways in which you would like to improve who you are by answering the
following questions:
a. If there is one thing in your personality that you want to improve on, what is this?
b. What actions are you going to do to achieve this change?
c. What are your motivations to help you achieve this goal?
Sharing is caring
Share your self-help plans with friends and family members. Ask for their feedback and have
them share ways in which they try to practice self-improvement. Ask for any advice they
might have regarding the process.

Statements Please check Yes if you have

shown or can do the statement
Did you… or No if you haven’t shown or
cannot do it yet.
YES NO
1. Practice self-control?
2. Know ways to boost my self-confidence when needed?
3. Continually try to improve myself?



thoughts or ideas that have come to mind on self-regulation and self-improvement.
Congratulations! You can now move to the review and assessment!
SESSION 4: Review & Assessment
Activity 12: Post-Module Learner’s Reflection
Objectives:
✓ Identify the skills and competencies developed through the module.
Post-Module Learner’s Reflection:

Developing Career and Life Decisions (NC II Level)
End-of-Module Skills Check
This is not a test but is a way for you to see what you already know or do not know about
the topics. You will read a skill that is listed in the left column. Think about yourself and
your experience. Then read the statements across the top. Check the column that best
represents your situation. The results will help you and your teacher know which topics
may require more time, effort and guidance.
Ang mga katanungan dito ay hindi test. Ito ay isang paraan upang malaman mo ang iyong
kaalaman, kasanayan o kakayahan tungkol sa paksang ito. Basahin mo ang mga kaalaman,
kasanayan o kakayahan na nakalista sa kaliwang kolum. Magbalik-tanaw sa iyong sarili at
mga karanasan, basahin ang lahat ng mga pangungusap at i-tsek ang sagot na naaangkop
sa iyong sitwasyon. Ang iyong kasagutan ay magiging gabay mo at ng iyong guro sa
pagpapalawak ng iyong kaalaman tungkol sa paksang ito.
Statements on my experience, knowledge, skills and Encircle Yes if you have shown or
abilities / Mga pahayag tungkol sa aking kaalaman, can do the statement or No if you
kasanayan at kakayahan haven’t shown or cannot do it yet.
I can… / Kaya ko nang… Bilugan ang Oo o Hindi kung

naipakita o nagawa mo na ang mga
pahayag.
Manage emotional reactions and remain professional Yes No
in challenging situations / Oo Hindi
Mapamahalaan ang sariling emosyon at mapanatiling
mahinahon sa kabila ng mapaghamong sitwasyon.
Statements on my experience, knowledge, skills and Encircle Yes if you have shown or
abilities / Mga pahayag tungkol sa aking kaalaman, can do the statement or No if you
kasanayan at kakayahan haven’t shown or cannot do it yet.
I can… / Kaya ko nang… Bilugan ang Oo o Hindi kung

naipakita o nagawa mo na ang mga
pahayag.
Work independently and take initiative / Yes No
Makapagtrabaho nang mag-isa at makapagsimuno ng Oo Hindi
gawain
Keep going even when I face setbacks / Yes No
Makapagpatuloy sa kabila ng kabiguan Oo Hindi
Identify factors that will help or hinder me from Yes No
achieving my goals / Matukoy ang mga bagay na Oo Hindi
makakatulong o nakakasagabal upang makamit ko
ang king mga mithiin
Make positive changes based on feedback from others Yes No
/ Oo Hindi
Makagawa ng positibong pagbabago base sa sinasabi
ng iba
Reflect upon and assess my strengths, weaknesses, Yes No
attitudes, behaviors and reactions / Mapagnilaynilay Oo Hindi
at nasusuri ang mga kakayahan, kahinaan, pag-uugali
and sariling reaksyons
Practice self-control/ Yes No

Makapagsanay sa pagtitimpi sa sarili Oo Hindi
Know ways to boost my self-confidence when needed/ Yes No

Makahanap ng paraan upang mapalakas ang Oo Hindi
kumpiyansa sa sarili
Continually try to improve myself / Makapagtuloy sa Yes No
pagpapaunlad sa sarili Oo Hindi
Manage one’s emotions / Yes No
Mapangasiwaan ang sariling emosyon Oo Hindi
Develop reflective practice / Yes No
Masanay sa patuloy na pansariling pagninilay Oo Hindi
Boost self-confidence and develop self-regulation / Yes No
Mapataas ang tiwala sa sarili at magkaroon ng Oo Hindi
pagtitimpi sa sarili
Activity 13: End-of-Module Assessment
Objectives:
✓ Correctly answer the questions pertaining to the concepts discussed in the module
End-of-Module Assessment
Congratulations for finishing Module 4: Developing Career and Life Decisions for National
Certificate Level II! At the end of every module you will take a short assessment to see how
much you have learned. It will help you and your teacher identify the knowledge and skills you
know and what still needs reinforcing. The results will not affect your ability to continue in the
program.
Structure of the Assessment: It has a total of 10 questions. Some questions are multiple choice
and some questions are true or false. You should choose only ONE answer for each question.
Once you have finished answering the questions, review the answers found at the end and note
down any questions to ask your instructor.
Module 4: Developing Career and Life Decisions (NC II Level)
Circle an answer for each statement.
English Tagalog
1. Thoughts, feelings and behaviors are 1. Ang ating mga iniisip, saloobin at pag-
imagined. uugali ay mga kathang-isip.
a. True a. Tama
b. False b. Mali
2. To change the way we feel about a 2. Upang mabago ang ating nararamdaman
negative situation, we need to sa isang negatibong sitwasyon, kailangan
a. React quickly nating _____.
b. Pretend the feelings do not exist a. Mag-react nang mabilis
c. See the situation from another b. Magpanggap na hindi totoo ang
perspective ating mga nararadaman
d. None of the above c. Tignan ang sitwasyon mula sa
ibang pananaw
d. Wala sa nabanggit
3. This is the result of your actions or 3. Ito ay resulta ng iyong ginawa o pag-
behaviors, it may either positive or uugali, maaring ito ay mabuti o hindi.
negative. a. Pag-iisip
a. Thoughts b. Pakiramdam
b. Feelings c. kinahihinatnan
c. Consequence d. Mithiiin
d. Goal
4. Knowing yourself is not essential to 4. Ang pagkilala sa sarili ay hindi mahalaga

managing your emotions, thoughts and sa pangangasiwa ng iyong saloobin,
behaviors. kaisipan at pag-uugali.
a. True a. Tama
b. False b. Mali
5. We help ourselves deal with difficult 5. Matutulungan natin ang ating mga sarili
situations in our lives by sa pagharap sa mga suliranin sa
a. Ignoring the problem pamamagitan ng _____.
b. Intimidating those around us a. Hindi pagpansin sa problema
c. Using coping mechanisms b. Pananakot sa mga taong
d. None of the above nakapaligid sa atin
c. Paggamit ng mga estratehiya sa
pag-agap at pangangasiwa ng
nararamdaman at naiisip.
d. Wala sa nabanggit
6. When you take responsibility of own 6. Kung ikaw ay umaako sa responsibilidad

behavior and well-being and are able to ng sarili mong pag-uugali at ikaw ay
take control of your emotions that is… nakakapag-timpi ng iyong
a. Self-assessment nararamdaman, ito ay…
b. Anger management a. Sariling-pagtataya
c. Self-management b. Pamamahala sa galit
d. Cycle of anger c. Pamamahala sa sarili
d. Saykel ng galit
7. We can get help from others in 7. Makahihingi tayo ng tulong sa iba upang
understanding our limitations if we open maintindihan ang ating pagkukulang
and receptive of feedback kung tayo ay bukas tumanggap ng
a. True mungkahi at pananaw ng iba.
b. False a. Tama
b. Mali
8. Identifying one’s strengths and 8. Ang pagkilala sa sariling kakayahan at

weaknesses is a way to improve oneself. kahinaan ay isang paraan ng upang
a. True mapalago ang sarili.
b. False a. Tama
b. Mali
9. Which of the following is not examples of 9. Alin sa mga sumusunod at hindi

habits of highly effective people? halimbawa ng mga gawi ng mabibisa at
mahuhusay na tao?
a. Prioritize activities a. Nagpaprayoridad ng mga gawain
b. Promote teamwork b. Nagtataguyod ng pagkakaisa ng
c. Identify goals and make a plan pangkat
d. Be reactive to situations c. Nagtutukoy ng layunin at nagbubuo
ng plano
d. Nagre-react sa mga sitwasyon
10. To develop self-regulation abilities one 10. Upang makapagbubuo ng sariling-

must consider the following, except for one; regulasyong kakayahan, dapat iyong
a. Align your goals with your values alalahanin ang mga sumusunod maliban
b. Train your mind to be more sa:
positive a. Ihanay ang iyong layunin sa iyong
c. Take responsibility for your actions values
d. Set goals that are achievable b. Turuan ang isipan na maging
e. None of the above positibo
c. Maging responsible sa iyong mga
gagawin
d. Wala sa lahat ng nabanggit
 Key to Correction
Activity 5 – Let’s Exercise: Struggles I have faced
Activity 13 - End of Module Assessment (EMA)
1. B - False
2. C - See the situation from another perspective
3. C - Consequence
4. B - False
5. C - Using coping mechanisms
6. C - Self-management
7. A - True
8. A - True
9. D - Be reactive to situations
10. E - None of the above.
Congratulations! You have completed the module on Developing Career and Life Decisions!
You are now ready to conquer the next module on Learning and Innovation.

Module 4 - NC II - Developing Career and Life Decisions

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Module 4: Developing Career and Life Decisions (NC II) Learner’s Handbook

© 2020 Education Development Center, Inc.

Boston | Chicago | New York | Washington, D.C.

Module 4: Developing Career and Life Decisions (NC II Level)

“Knowing oneself is best way to reach one’s goal.”

Unit Code: 400311213

Summary of Learning Outcomes

✓ L.O. 1 - Manage one’s emotions

Session 4: Review & Assessment

❑ Thoughts, Feelings and Behaviors tables (Responses 1 – 4) (Activity 3)

❑ Let’s Apply: Identifying and Responding to Emotions (Activity 1)

SESSION 1: Manage One’s Emotions

1.1 Self-management strategies are identified

 Key Topics and Learning Points 

1. Identifying specific emotions

 It takes time and practice to develop new coping skills.

Activity 1: Introductory Activity & Pre-Module Learner’s Reflection

✓ Take a Learner’s Reflection

 Recommended Time: 10-15 minutes

1. know how to persevere when there are challenges

Pre-Module Learner’s Reflection:

Start-of-Module Skills Check

Know ways to boost my self-

Activity 2: Identifying Our Emotions

✓ Explain that all feelings are valid and helpful

 Recommended Time: 25-35 minutes

FEELINGSAND EMOTIONS LIST

HAPPY FRUSTRATED ASHAMED BORED PROUD SCARED REASSURED

SAD HOPEFUL LONELY GUILTY DISGUSTED CALM REGRETFUL

SATISFIED RESENTFUL SHY EMPTY MOURNFUL STRONG BLESSED

IMPULSIVE TIRED INSPIRED REBELLIOUS USELESS CONFIDENT DEPRESSED

INTRIGUED CRUSHED CURIOUS SKEPTICAL EXCITED PASSIONATE UNSURE

UNHAPPY PATHETIC HEARTBROKEN JOYFUL PLAYFUL AMUSED ANNOYED

Let’s Apply: Identifying and Responding to Emotions

Activity 3: Changing Our Thinking

✓ Describe the relationship between thoughts and feelings

 Recommended Time: 30 – 40 minutes

Let’s try something to really understand this idea of “flexible thinking”.

The picture was taken from freepik.com. Available URL: https://image.freepik.com/free-

Thought #1. _______________________________________________________________

Thought #3. _______________________________________________________________

Does this information change your thinking about the situation?

Thought #1. _______________________________________________________________

Thought #3. _______________________________________________________________

The picture was taken from freepik.com. Available URL: https://www.freepik.com/premium-

Thought #1. _______________________________________________________________

Thought #3. _______________________________________________________________

Activity 4: Thoughts, Feelings and Behaviors are Connected!

✓ Describe the connection between thoughts, emotions, and behavior.

 Recommended Time: 45 – 55 minutes

Scenario: Let us go back to the first scenario we considered.

Response 1: Angry thoughts

Response 2: Anxious/Worried Thoughts

Response 3: Depressed/Worthless Thoughts

Scenario with Response 4:

Response 4: Healthy, non-extreme thoughts

Let’s Apply: Making Different Choices in Challenging Situations

Activity 5: Building Coping Skills to Manage Emotions

✓ Describe connection between copings skills and changing emotions

 Recommended Time: 25 – 35 minutes

Read Key Facts 4.1: Emotions and Coping Skills

 Key Facts 4.1: Emotions ad Coping Skills

Positive Coping Mechanisms Negative Coping Mechanisms

Deep breathing Screaming or acting aggressive