I.
The Spiritual Self • sometimes it comes out of the body and takes on a
Etymological meaning
• Religion came from the Latin word “religare” which means
“the bond between man and God”; Latin “religio” which means
obligation,bond, reverence.
Religion as a unified system of beliefs and practices relative to
the sacred and the profane, which unite into one single moral
community called church and all those who adhere to them.
• In the prevailing religious view among Filipinos is that Man is
a tripartite being:
1. Body
2. Soul
3. Spirit
Others would regard the human person as a dualistic being
composed of the body (material) and soul-spirit (spiritual)
In western philosophy:
Soul is the principle of life in man
Body is the matter, soul is the form
As long as body and soul are one unit, man is alive.
The concept of “dungan” spirit or soul
The ‘soul’ or spirit of a person is called:
• Kaluluwa by the Tagalogs
• Gimokud by the Bagobos
• Makatu by the Bukidnons
• Dungan by the Ilonggos when the person is alive;
“kalag” or “detached”, “free”, when he is dead
• kararuwa by the Ibanags
• Kadkadduwa by the Ilokanos when the soul is in the
physical body and karuruwa when it departs
Death is the separation of soul from the body.The body cannot
stay alive without the soul. But the soul lives without the body,
the soul ceases to experience thirst, hunger, cold and heat. As
spirit, the soul is the opposite of the body which is matter.
Dungan (soul)
Used by Ilonggos when the person is alive; “kalag” or
“detached”, “free”, when he is dead
• not normaly seen by the naked eye.
visible form such that of an insect or animal
• may leave the body voluntarily as when the person is
asleep
• when a person can see himself in his dreams it means
that his “other self” has left the physical body
• another involuntary departure of the soul happens
when it is lured or captured by bad spirits or engkantu
to be lured out by a skillful shaman
• Sickness is the temporary loss of the soul. Its
permanent loss is death.
• The dungan is ethereal – something light and airy since
it travels with the air or the wind.
• Prior to its entry and habitation of a human body, the
dungan is believed to inhabit the region above the
surface of the earth
• It takes a special interest in the “unborn” being,
usually a relative, which it has chosen to inhabit.
• The Bisayan dungan has a secondary meaning of
“willpower.”
• A strong dungan is the intellectual and psychological
capacity to dominate or persuade others to one’s way
of thinking.
• A person with a lot of willpower is said to “have a
strong dungan.”
• Two people under one roof may lead to a spiritual
competition between the two dungan - defeat (and
sickness) of the one with the weaker Dungan
Spiritual Self
3 Different probable meanings:
1. “spiritual” relates to the soul or spirit, usually in
contrast to material things.
2. the term “spiritual” in a religion relates to religious
or sacred things rather than worldly things
3. the term “spiritual” is temperamentally or
intellectually akin to or in connection or affinity with
the mind, spirit, or temperament
Terminologies:
• Rituals – Practices done by group of people as
handed down to them by their elders
• Ceremonies – Events held to celebrate
• Magic – Power influencing the course of events
through mysterious or supernatural forces
• Witchcraft – The use of spells and the invocation of
spirits
• Dungan (soul) – Means the soul of the living person.
An alter person acting as a guardian angel to the
person and willpower
• Religiosity – Actuations that show devotion or
reverence to deities
 • Voodoo – Refers to a black religious cult practiced in Divided into 3 parts
the Caribbean and the southern US, combined 1. Pagtawag (invitation)
Roman Catholic rituals with Traditional African 2. Pangamuyo (pleadings / prayer)
magical and religious rites 3. Bayad (offering)
• Sorcery – The art, practices, or spells of a person who
is supposed to exercise supernaural powers through Surondon
the aid of evil spirits, otherwise known as Black Magic • Obligatory rites and callings that are followed by the
• Enchantment – The state of being under a spell Antiquehanons of the Visayan Region, which comes from the
• Mojo – A magic charm, talisman, or spell word “sunod” which means “obey”
• Incantation – A series of words said as a magic spell
or charm Viktor Frankl
• Hex – A magic spell or curse; cast a spell on. Founder of Logotherapy a form of psychotherapy that he
• Conjuration – Supernatural accomplishment by developed after surviving Nazi concentration camps in the
invocation or spell 1940's.
• The Curse – is the expression of a wish that Logotherapy - developed on a concept
misfortune, evil, or doom may befall a person or based on the premise that the primary
group motivational force of an individual is to
• Denunciation – Public condemnation of someone or find a meaning in life.
something
• Deliverance – To rescue from captivity, hardship, or
domination by evil
Finding and creating meaning
• Exorcism – Ceremony that drives out evil spirits

3 ways of discovering meaning in life according to Viktor

Frankl
The Practice of Religion: Belief in the Supernatural Being
1. In suffering - this is an opprtuntiy given to us to
and Powers
change, do better, and trancend such situation.
2. As human beings we are “vulnerable to the
Religion is a sacred engagement with a supernatural being
weaknesses of the human factor”. we should not
who, as we belive, has the power to govern life.
allow our selves to wallow in self-pity.
Religion satisfies the emotional and spiritual needs of the
individual. It is believed that the spiritual nature will lead him
- We should be responsible enough to conquer such
to the right path
guilt feelings by ascending over such transgression,
growing beyond ourselves, and by changing our
selves.
Rituals and Ceremonies: The function of rituals, religion,
magic
3. Life and death – The opportunities to act properly
and the potentialities to fulfill a meaning, in doing so,
These societal rituals were proven effectual and beneficial.
everything can be stored and treasured. Finding
Hence, disobedience often times meant receiving
meaning in the life we live one day at time.
supernatural sanctions such as illness.
On the other hand, religion is a belief, faith, creed and
conviction, it is mostly embodied by rituals and practices
“We can discover this meaning in life in three different ways: 1.
under which its manifestations and executions are evidence of
by doing a deed; 2. by experiencing a value; and 3. by
one’s religiosity.
suffering.” - Viktor E. Frankl
Magic is often confused with sorcery or tricks. Magic is the
Supernatural Beings in Philippine Folklore
power that apparently influences the course of events through
the intercession and aid of supernatural forces.
a. ASWANG- Filipino ghouls and shapeshifters
In Mindanao, Harang is done in cornfields after the natives
• The myth of Aswang is popular in the Visayas,
harvest the first “anagon”, they offered it to the deities of the
particularly in the provinces of Capiz, Antique and
farm and land throughout a priestess' prayer.
Iloilo. The aswang is also known as wakwak, tiktik,
bal-bal, soc-soc, and yanggaw
Harang
 b. Tiyanak impakto, it is a baby who died before Priests – They are generally fulltime male specialists, who
receiving baptism rites. officiate at public events.
c. White Lady Dressed in white. Long hair. Beautiful face
covered in blood. Woman foating on air Functions of Religion
d. Tikbalang (also tigbalang, tigbalan, tikbalan, or demon • It satisfies the emotional and spiritual needs of the
horse) individual.
e. Manananggal • It legitimizes the foundation of the society’s culture
f. Kapre and integrates the value system of the society.
g. Engkanto • It integrates and promotes group solidarity.
h. Sigbin • It reinforces moral norms by adding sanctions to the
i. Nuno sa Punso secular means of social control.
• It provides one with an explanation for his strivings
Ways to Interact with the Supernatural and helps him to rationalize his frustrations and
sufferings.
Prayer – As thanksgiving, request, or demand, prayer is • It provides guidance and becomes a means of social
generally distinguished from ordinary use of language by a control.
special gesture, often archaic, speech patterns. 2. Music – • It performs welfare and recreation functions.
Musical instruments, singing, chanting, and dancing are • It helps us find the meaning in life.
variously used for their integrating effect on the people as well
as on the spirits. 3. Physiological Experience – Drugs, sensory
II. Political Self
deprivation, mortification of the flesh, etc.
Exhortation or Preaching – The person who acts as
“Adults are just kids with greater responsibilities, and the best
intermediary between the people and the gods acts in two
way to get their attention is to bait them with sweets”
directions.
Reciting the Code – Many religious have myths that relate the
What makes a Filipino, a TRUE Filipino?
activities of the gods and describe codes of moral behavior
expected by the gods
THE 1987 CONSTITUTION OF THE REPUBLIC OF THE
Simulation – Voodoo employs simulation, or the imitation of
PHILIPPINES Article IV
things.
Mana and Taboo – The idea that power reside in things that
should be touched (the power of man) and things that should
be avoided (things that are taboo)
Feasts – The eating of the sacred meal – for instance, Holy
Communion as a simulation of the last supper – is found in
many religions.
Sacrifices – Some societies make sacrifices to a god in order to
influence the god’s action, either to divert anger or to attract
good will.
Congregation – the main function of religion is social.
Inspiration – The gods pick favored people to communicate
with.
Symbolism – Religious symbols can be direct representation
of deities in the form of paintings, icons, statues, or masks. Naturalization – is the legal act of adopting a foreigner into the
political body of the state and clothing him with the rights and
Types of Religious Practitioners privileges of a citizen.
Shaman – usually a part-time male specialist who has fairly
high status in his community and is often involved in healing. ARTICLE IV
Sorcerers and Witches – In contrast with shamans who have
fairly high status, sorcerers and witches of both sexes tend to SECTION 2 Natural-born citizens are those who are citizens of
have fairly low status the Philippines from birth without having to perform any act
Mediums – They tend to be females. These part-time to acquire or perfect their Philippine citizenship. Those who
practitioners are asked to heal and are divine while in elect Philippine citizenship in accordance with paragraph (3),
possession trances-which when they are thought to be Section 1 hereof shall be deemed natural-born citizens.
possessed by spirits.
SECTION 3 Philippine citizenship may be lost or reacquired in
the manner provided by law.
SECTION 4 Citizens of the Philippines who marry aliens shall
retain their citizenship, unless by their act or omission they are
deemed, under the law, to have renounced it.
SECTION 5 Dual allegiance of citizens is inimical to the national
interest and shall be dealt with by law.
e.g. Miguel Sin was born a year ago in China to Chinese father
and a Filipino mother. His parents met in Shanghai where they
lawfully married just 2 years ago.
• Have a minimum of P5,000 in real estate, money or
have a lucrative job
• Must be able to speak or read English, Spanish or
one of the other main languages of the country
• If the applicant has minor children, they must have
been enrolled in a school recognized by the
Department of Education
Identity - - is what identifies somebody or something, this
could be the name or essential character that identifies
somebody or something. Identity has to do with how you feel
on the inside. It has to do with whether or not you identify
with a certain country and its culture.

QUESTION: Is Miguel Sin a Filipino citizen?

-YES, because he is the legitimate child of a Filipino mother.
Under Article 4 Section 4 of the 1987 Constitution, his mother
retained her Philippine citizenship despite her marriage to an
alien husband, and according to Article 4 Section 1 Par. 2
children born by a Filipino mother are Filipino citizens.
Nationality - status of a person which reveals his/her place of
birth, i.e. from where he/she belongs. It defines the
• Politics – includes all the activities associated with the
belongingness of a person to a particular nation.
government; the theory and practice of government,
especially the activities associated with governing,
Basis of Comparison Nationality Citizenship
with obtaining legislative or executive power or with
Meaning Nationality is Citizenship is the
forming and running organization connected with
the individual political status,
government.
membership which states that the
that shows a person is recognized
• Citizenhip - the legal status of being a citizen of a person's as a citizen of the
country and the social conduct that refers to the relationship country
duties and responsibilities that come with being a with the state.
member of a community. Concept Ethnic or racial. Legal or juristic.
Represents The place or Individual is
• Identity - is what identifies somebody or something, country where registered as a
this could be the name or essential character that the individual citizen by the
identifies somebody or something. has taken government of the
birth. country.
DEVELOPING A FILIPINO IDENTITY AND CITIZENSHIP Ways Birth and Birth, Inheritance,
Inheritance Marriage,
VALUES, TRAITS, COMMUNITY, and INTITUTIONAL FACTORS
Naturalization, etc.
Can it be changed? NO YES
Can it be revised? It is innate It can be reversed
Is possible to have No, a person Yes, a person can
Citizenship - is a status acquired by becoming a registered nationality/citizenship can be national become a citizen of
member of the state by law (naturalization). Any person can of multiple countries? of only one more than one
become a member of the state by satisfying the legal country. country.
requirements of the respective country

How does one become a Filipino citizen by naturalization

• Be over 21 years of age on the day of the petition
• Have lived in the Philippines for at least a 10-year
continuous period
• Be of good moral character and support the
Philippine Constitution

Individual values, traits, and attitudes also affect out identity
as Filipinos for we were inculcated with Christian values that
make us same but with unique at varying degrees of
importance and strengths in intricate aspects for each family .
These circumstances make us unique and similar, thus, this
embodies our Filipino identity and citizenship
The Filipino Values
UTANG NA LOOB
• it is a technique of receprocity of debt of gratitude to
others within the family circle or primary group,
sometimes unlimited in nature, emotional rather
than financial or rational.
• It is sign of marginal economy where no place is
available in bargaining, formal agreements, written
contracts, specific rights and responsibilities.
PAKIKISAMA
• Closely to utang na loob
• It is the value of belongingness and loyalty to the
small in-group with sensitivity to the feelings of
others on the principle of “give and take.”
• Is a folk concept of good public relations and
avoidance of conflict with the leader or majority of
the groups.
HIYA
• Controls a large extent the behaviour of the
individual.
• Dependent on others will think, say and do.
• Because of hiya, a Filipino cannot say “NO” even it is
against his will to do what is being requested.
BAHALA NA
• Common expression among Filipinos and this rest on
the fatalistic outlook and strong dependence on the
“spirits” who will take care of everything if they are
really meant for a person.
AUTHORITARIANISM
• It is the dependence of the Filipinos in a paternalistic
rather than in a stern way upon the elders of the
family, upon their boss, if employed, and upon
people in authority as their father figure.
• Commonly practice in the Filipino family which
basically patriarchal in nature.
• The father is seen as the head that makes major
decisions affecting the family.
INDIVIDUALISM
• Pattern of behaviour which characterizes the Filipino
as self-centred.
• The desire to make the name for himself becomes
the primary motivation for success.
AMOR - PROPIO
• Individual's highly emotional reaction to protect his
honour and dignity when they are threaten or
questioned and to retaliate.
• Common forms of this are “hele hele bago quiere” or
pakipot which shows at a person initially refusing an
offer even if he wants very much to accept it.
BAYANIHAN
is a Filipino word derived from the word bayan meaning town,
nation, or community in general. "Bayanihan" literally means,
"being a bayan," and is thus used to refer to a spirit of
communal unity and cooperation (unknown, 2020)
Stage and Development of Filipino Value Formation
1. PRECONVENTIONAL STAGE: CHILDHOOD
is the phase wherein children comply with the values of those
who assert power on them (parents, teachers, nuns, and
priests).
2. THE CONVENTIONAL STAGE: YOUTH
during the conventional stage or youth, adolescents identify
with their peers, idols and teachers due to interpersonal
communication.
3. POSTCONVENTIONAL STAGE: ADULTHOOD
the people internalize the values they have imbibed in the first
two stages without fear
ESTABLISHING: A DEMOCRATIC CULTURE

DEMOCRACY G. demos (people) ; G. kratein (to rule)
“THE PEOPLE, TO RULE”
is the free and equal representation of people and the right of
every person to participate in the government by electing
their representatives by the majority and popular casting of
votes.
Our Government
The Philippines is a republic with a presidential form of
government wherein power is equally divided among its three
branches: executive, legislative, and judicial. The government
seeks to act in the best interests of its citizens through this
system of check and balance.
The Philippines is a democratic and republic State. Sovereignty
resides in the people and all government authority emanated
from them.
-ARTICLE II, SECTION 1 OF THE 1987 CONSTITUTION
A Democratic Nation
Is a country that has elected a government freely and equally
by all its members, whereby decisions are made based on the
participatory principle of good governance.
KEYS TO ESTABLISHING A CULTURE OF DEMOCRACY
a. Filipinos must know how democracy really works
Lessens the country’s problems as they will become
responsible and enthusiastic as well.
b. Government officials and the public need to help
each othe
Many heads are better than one.
c. Self-help at the barangay level
Encourages initiatives and wide-ranged decision making
d. Many centers power
Prevents power from being concentrated in a small group to
the exclusion of the majority
e. Affirmation of civil rights
They have the right to choose as well as to have freedom of
speech and assembly
f. Emphasis on economic rights and social responsibility
Gives the right to vote and gives the privileges to gain all
things we worked for
g. Address poverty
Equality; reasons and knows how to share
h. Stop corruption
Financial literacy empowerment; ex. It might help if salaries of
NGOs and private organizations (POs) are increased;
i. No more patrimonialism (autocracy or oligarchy)
By being a researcher, it allows discovery of new and better
leader for the future; Have your criteria in selecting
government officials
j.
No more personalism (allegiance to a person,
especially a political leader)
Knows the majority-wins-rule and applies it in their lives
k. Improve quality education in the country
Education is key to innovation and critical thinking
l. Log control (monitoring)
Floods affect sources of income and has a domino effect on
our economy
m. Leaders should be honest enough
To be able to serve the country
n. Equality of rich and poor in terms of rights
Equal democratic right and should not be based on the
standards or social way of living
o. Economic and political powers need to be dispersed
No one individual or group exerts undue influence over the
decision of others
III. Digital Self
What is your Online Identity?
• Using the internet, it is the sum of your characteristics and
interactions represented.
• Results from different interactions with each website
visited, showing a different picture of who you are and what
you do.“
Digital Self
• The ability to share self-produced media online is one of the
most salient changes brought about by the digital technology
• Most individuals conceal themselves to engage in the digital
world, thus being referred to as digital self.
Identity
• A bizarre piece of information corresponds with an entity.
• Simply an accumulation of characteristics which are inherent
or are assigned by another (Abelson and Lessig,1998)
Social Identity
• Indicates personal information which incorporates
individual’s name, age, country of origin to name a few.
• A compilation of information we actively exhibit to the
social group which we are part of
Self Presentation and Impression Management
• Users likely imagine how they will appear to others
• They also seem into take into account the expected
reactions of others (de Vries, 2014)
• Our behaviour is influenced on how others expect to see us
Self Presentation - “The control of information about self”
(Schlenker& Pontari
Impression Management - Encompasses any goal-directed of
controlling the impressions that others form.
Two Components Model of Impression Management
1. Impression Motivation – Individuals want to
control the impression others have of them.
2. Impression Construction – Individuals are
motivated to control the impression they may make.
Impact of Online Interaction on the Self
• Positive self- presentation – Increases self esteem
• Negative self- presentation – Decreases self esteem
Boundaries of self online
Gender - social constructed roles that individuals accept and
present to others
- biological sex, we use the terms boys and girls to
refer to the normative framework although it is
stated that:
1. difficult to determine an internet user’s actual
biological sex
2. gender and sex exist along a continuum
• Gender differences, as well as some similarities, are
apparent in social media sites preferences and the amount
of use.
• Social network sites –satisfy their curiosity (Uristaet
al.,2009)
Extended Self
5 Changes emerging from our current digital age
1. Dematerialization
2. Reembodiment
3. Sharing
4. Co- Construction
5. Distributed Memory
1. Dematerialization - composed of electronic streams of ones
and zeroes that may be stored locally or in some “hard to
imagine” cloud.
Needed Extended Self Updates Due to Dematerialization
• Attachment and Singularization – can consumers
become attached to immaterial possessions as they
can to material possession?
• Almost. But Not Quite, The Same. (what virtual
possessions lack). – extending the individual sense of
self more than participating in a shred aggregate self
that transcends both individuals.
2. Reembodiment
Avatar – characterizes as a progressive process (Biocca,
1997)
– an icon or figure representing a particular person
in video games, internet forums, etc.
Needed Extended Self Updates Due to Reembodiment
• Attachment to Avatars – Regardless of the level of
immersion, players get attached to their avatars
esp.”1 st born”
• Proteus Effects – The mind is a reembodied mind…it is now
a reembodied mind extended into an avatar.
• Multiplicity – many Massively Multiuser Online Game
(MMOG) and virtual world participants have multiple
characters.
3. Sharing
- To distribute on the internet
- To post (something) on a social media platform
- Digital devices help us to share more, as well as more
broadly, than ever before
- Disinhibition effect - lack of face-to-face gaze meeting
- able to express their “true self”
better online than they ever could
in face-to-face contexts.
Needed Extended Self Updates Due to Sharing
• Self Revelation - it is now easier to present
ourselves in ways that would have been awkward,
at best in digital times
• Loss of Control – once private is now more likely
to be public
 • Shared Digital Possessions and Aggregate Self - multiplicity of
members may not be personally known aside selves
Aggregate
from pseudonyms and online contribution
possessions;
(Born,2011 ) Self revelation; loss
SHARING sense of
• Shared Sense of (Cyber) Space - we consider of control
shared place
cyberspace as a public place that is occupied by a online
partial rotating set of participants Affirmation of self;
Building aggregate
4. Co- Construction of Self extended self;
CO - CONSTRUCTION N/A
“Attachment to
- Digital involvements are social in nature virtual Possessions
- Increasingly help in constructing our individual and joint in Videogames”
Digital clutter;
extended sense of self through an updated version of DISTRIBUTED
Narratives of self digital cues to
Cooley’s networking sites are now seen as important sites MEMORY sense of past
of psychological development, especially between
adolescence and adulthood

Needed Extended Self Updates Due to Co- Construction of Self IV. Learning to be a Better Student

• Affirmation Seeking - friends can help through their

“Learning is experience. Everything else is just information” -
postings, tagging and comments
Albert Einstein
• Building Aggregate Extended Self - Extending the
individual sense of self more than participating in a Learning - the acquisition of knowledge or skills through
shared aggregate self that transcends both individuals. experience, study, or by being taught.
5. Distributed Memory
How do we learn?
- Technologies allow access to an expanded archive of As you have probably noticed we all learn in different ways.
individual and collective autobiographical memory cues. Some of us learn well by working in groups, discussing and
sharing ideas. Others learn better by listening music or reading
silently in the library. Differences are due to our experiences,
Needed Extended Self Updates Due to Co- Construction of Self
habits and personal innate ability to learn. We all have our
• Digital Clutter - Strategy of keeping everything and own particular way of acquiring new information - this is called
then searching for what we want to reconnect with at a learning style.
later point in time
• Narratives of the Self - “identity is not to be found in
behaviour, nor -important though this is– in the Learning to be a Better Student
reaction of others, but in the capacity to keep a A Filipino student needs self-regulated strategies to enhance
particular narrative going” (Giddens,1991). It is his/her learning capabilities. The Filipino student’s perspective
through our narratives that we construct and express on metacognition is also tackled to help students to equip
our identities. them with self-directed learning strategies and enhance their
• Digital Cue to Sense of Past - Distributed digital self-governance skills.
memory also operates at the level of collective Teaching is an exciting and challenging experience, for
memory and aggregate extended self teachers have a very important responsibility of shaping the
lives of their students. A teacher is not only someone who
Summary of Digital Modifications of the Extended Self teaches, but also someone who is a symbol of learning. The
teachers’ job is to create lessons that connect to the learner;
DIGITAL
SELF POSSESSIONS they must develop a rich repertoire of strategies to catch the
DIMENSION
Attachment to
and
singularization of
DEMATERIALIZATION N/A virtual
possessions;
almost, but not
quiet the same
Avatars affect Attachment to
REEMBODIMENT
offline self; avatars
attention of the learner and be able to infuse knowledge,
values, and skills.
On the other hand, a student is also be responsible for his/her Metacognition as a Learning Strategy
learning advancement. Students need to be organized,
attentive, and should be lesson-ready to succeed in their
respective endeavors.

What happens to your brain when you learn something new?

The brain is made up of billion of nerve cells called neurons.

The neuron structure is composed of the dendrites, the cell
body, the axon, and the axon terminals. These are the neural
pathways.
These nerve cells are known to be conversant; they constantly METACOGNITION is a learning strategy where the learner has
communicate with each other when they receive new an awareness and control of his/her own cognitive processes.
information and perceive new stimulus. It includes knowing when or where to use a particular
Incoming signals cause a listening neuron to fire or send strategies for learning and problem solving as well as how and
signals of its own. A cell fires when an electrical signal travel why to use these specific strategies.
through it. The signal moves away from what is called the cell
body, down through a long structure called an axon. When the
• Research shows that metacognitive skills can be
signal reaches the end of the axon, it triggers the release of
taught to students to improve their learning.
the chemical messengers called neurotransmitters.
• Constructing understanding requires both cognitive
The chemicals then leap across a tiny gap. This triggers the
and metacognitive elements. Fogarty (1994)
next cell to fire… and on it goes.
suggested that cognition is a process that spans three
distinct phases, and that, to be successful thinkers,
students must do the following:

3 PHASESOF METACOGNITION
➢ PLANNING PHASE
➢ MONITORING PHASE
➢ EVALUATION PHASE

PLANNING PHASE
NEURONS are best-known cells in the brain. But along with Learners can ask:
neurons, there are also called GLIAL cells. The GLIAL cells are
10x more of the neurons. They act as a backup of the neurons ✓ What am I supposed to learn?
; glial cells assist all the activities of the neurons to facilitate ✓ What prior knowledge will help me with this task?
efficient communication. A recent research revealed that glial ✓ What should I do first?
cells also become active during learning. ✓ What should I look for in this reading?
✓ How much time do I have to complete this?
A type of glial cell wraps around nerve axons. Research found ✓ In what direction do I want my thinking to take me?
that when new skills are learned, the amount of myelin ✓ Non - fulfillment
insulating an axon increases. This happens as the size of
individual glial cells increases. MONITORING PHASE
Sleep, on the other hand, has been known to contribute in the ✓ How am I doing?
formation of new memories. By learning information ahead of ✓ Am I on the right track?
time, strong neural connections can be achieved through ✓ How should I proceed?
repetitions and rehearsals. Cramming tensed up neurosignals ✓ What information is important to remember?
could prevent mental block or "choking", as labeled by Sian ✓ Should I move in a different direction?
Beilock, a cognitive neuroscientist. The night before, give your ✓ Should I adjust the pace because of the difficulty?
brain a break and go to bed early. This allows your brain a ✓ What can I do if I do not understand?
chance to cement that new information into its cells. And that
boost your chances of doing well. EVALUATION PHASE
 ✓ How well did I do?
✓ What did I learn?
✓ Did I get the results I expected?
✓ What could I have done differently?
✓ Can I apply this way of thinking to other problems or
situations?
✓ Is there anything I don't understand - any gaps in my
knowledge?
✓ Do I need to go back through the task to fill in any
gaps in understanding?
✓ How might I apply this line of thinking to other
problems?
The goal of teaching metacognitive strategies is to help
learners become comfortable with these strategies so that
they can apply it automatically to learning tasks, help focus
attention, derive meaning, and make adjustments if
something goes wrong.
Each person has different learning preferences and styles that
benefit them. Your learning style is part of your uniqueness.
All you need to do is discover more about you and your
potentials.
Seven key learning styles
1. Visual (spatial) - Learning through imagery and spatial
understanding
2. Aural (auditory) - Learning through listening, sound,
and music.
3. Verbal (linguistic) - Learning through speech and
writing
4. Physical (kinesthetic) - Learning through hands-on,
tactile interaction
5. Logical (mathematical) - Learning through logic,
reasoning, and systems
6. Social (interpersonal) - Preference for learning in
groups or working with other people
7. Solitary (intrapersonal) - Preference for learning
alone via self-study
Improving Your Memory
Short-term memory (also known as working memory) includes
what you focus on in the moment and what holds your
attention.
To learn information so that you can retain and recall it, you
must transfer it from your short-term to long-term memory.
Transferring information from your short-term to long-term
memory entails more effort by rehearsing and learning
repetition.
Long-term memory includes all the information that you know
and can recall. Once information becomes a part of your long-
term memory, you'll have access to retrieve it for a long time.
4 KEYS TO REMEMBER EFFECTIVELY:
1. Choose to remember
Be interested. Stay focused. When people are interested and
want to learn, they learn and remember more effectively.
2. Visualize or picture in your mind what you wish to
remember
For each major concept that you want to remember, create a
mental picture and then analyze it carefully for a few seconds.
Once you've seen it clearly , you'll probably be able to recall it.
3.Relate the ideas and information you wish to remember to
each other and to ideas and information you already know.
Use Mnemonic Devices.
 • Distinguish what is important from what’s
4. Repeat what you wish to learn until you overlearn it. irrelevant.
Say it in your own words: research shows that the time you • Motivate yourself.
spend on overlearning and putting ideas in your own words • Build your self-confidence, based on successful
pays off by making recall easier and more complete. achievement of goals.

V. Setting Goals for Success PRINCIPLES OF EFFECTIVE GOAL-setting

➢ Clarity
GOAL ➢ Challenge
• something attained only by prolonged effort and ➢ Commitment
hardship ➢ Feedback
• aim, objective, target, intention ➢ Task Complexity
• You will not achieve your goals if you don’t take
CLARITY
certain actions to achieve them, and you surely
Clear goals are measurable and unambiguous. Clear and
will not take the right actions if they are not
specific goals result in higher performance. This is because
needed to achieve your goals.
measurable goals are move effective at guiding action and
Self-efficacy
behaviour.
• Refers to an individual’s belief in his or her capacity
to execute behaviors necessary to produce specific
CHALLENGE
performance attainments (Bandura, 1977).
Goals should be realistic and challenging. When they are
• Reflects confidence in the ability to exert control over
aware where the goal is directed and anticipates
one’s own motivation, behavior, and social
accomplishment people are often motivated. Rewards
environment.
typically increase motivation it boost enthusiasm and the drive
to get the task done.
“In order to succeed, people need a sense of self-efficacy,
to struggle together with resilience to meet the inevitable
COMMITMENT
obstacles and inequities of life”
Goals must be understood and agreed upon if they are to be
-Albert Bandura
effective. People are more likely to go along if they feel they
were part of creating the goal. The concept of participative
MINDSET
management lies on the idea of involving the individual in
• Our beliefs, ideas and attitudes about one’s self and
setting goals and in making decisions.
one’s most basic qualities: your intelligence, your
talents, your personality.
One version of SMART- for use when you are working with
• Help us when we do things, especially when facing a
someone else to set their goals- has A and R stand for Agreed
challenge.
and Realistic instead of Attainable and Relevant. Agreed goals
lead to commitment.
“In a growth mindset, challenges are exciting rather that
threatening. So rather than thinking, oh I’m going to reveal my
FEEDBACK
weakness, you say, wow, here a chance to grow.”
Feedback provides opportunities to clarify expectations, adjust
-Carol Dweck
goal difficulty, and gain recognition. It’s important to provide
benchmark opportunities or targets, so individuals can
determine for themselves how they’re doing.
GOAL-SETTING
• A powerful process for thinking about your ideal
SMART goals are Measurable, and this ensures that clear
future, and for motivating yourself to turn your
feedback can be provided.
vision of this future into reality.
• Helps you choose where you want to go in life. TASK COMPLEXITY
For goals that are highly complex, take special consideration to
ensure that the work doesn’t become too overwhelming.
Goal-setting is important to:
• Help you decide what you want to achieve in It’s therefore important to do the following:
your life. ➢ Give the person sufficient time to meet the goal or
improve performance.
 ➢ Provide enough time for the person to practice or mediocrity. It influences our self-awareness, our self-esteem,
learn what is expected and required for success. our creativity, our ability to face challenges, our resilience to
In order to keep people from being frustrated, goals should be setbacks, our levels of depression, and our tendency to
ATTAINABLE stereotypes among others.

.
The whole point of goal setting is to facilitate success.
S.M.A.R.T FIXED MINDSET GROWTH MINDSET
S-specific
M- Measurable “I’m either good at it or I’m not” I can learn to do anything
A – Attainable I want
R- Relevant My abilities are unchanging Challenges help me grow
T- Time Based
I can either do it or I can’t I like to try new things
SPECIFIC- has clearly defined targets
My potential is pre-determined My effort and attitude
X I want to be in better shape.
determine my abilities
√ I want to be able to run 5kms. next week.
I don’t like to be challenged Feedback is constructive

MEASURABLE- has concrete criteria to measure progress, has Failure is the limit of my abilities Failure is an opportunity
defined beginning and end. to grow
X I want to do well in biology.
√ I want to get at least 80% in the Biology Midterm Exam.
HOW TO ACHIEVE GROWTH MINDSET?
ATTAINABLE- consider what is possible to complete in the
timeframe you have available. WORD MINDSET
X I want to run the 100m sprint in FIVE seconds.
√ I want to run the 100m sprint within 15 seconds.
I don’t understand What am I missing?
REALISTIC/ RELEVANT- consider how much free time you have,
I give up I’ll use some strategies I learned
how long each activity takes, and your personal activities
X I want to get As in all my subjects, join three new clubs, I made a mistake Mistakes help me improve
play in the sports meet, and join the choral group.
√ I want to get As in all my subjects and join one new club.
Thus is too hard This may take some time and effort
TIME-BOUND- set deadlines to meet in order to accomplish
your goal It’s good enough Is this really my best work?
x I want to study for my Anatomy exam.
√ I will study for my Anatomy exam on January 12 and 13, I can’t read I’m going to train my brain to read
2017. I’m not good at this I’m on the right track

Setting goals increases motivation and achievement. For I can’t make this any better I can always improve, I will keep
instance, Mitchell (1982) defines motivation as “those trying
psychological processes that cause the arousal, direction, and
persistence of voluntary actions that are goal directed” the
effects of goals on motivation and behavior, however, depend VI. Taking Charge of One’s Health
on their properties. For example, it has long been known that
giving people specific goals to achieve rather than telling them
THOMSON’S OVERVIEW OF THE STRESS PROCESS
to do their best increases their motivation (Locke & Brian
1966, 1967).

Why is mindset so important?

Mindset may limit our potential or enables our success. It

often marks the difference between excellence and

Stressors and Responses
What is Stress ?
Merriam Webster Dictionary describes stress as any
circumstances that threaten or are perceived to threaten
one’s well-being and thereby tax one’s coping ability.
How do you differentiate stress from fears,conflicts,
frustrations and anxiety?
• Fears are something we are afraid of
• Anxiety is painful or apprehensive uneasiness of mind
• Conflict is the mismatch of one’s external demands and
internal resources
• Frustrations are aftermath of all efforts exerted but
yielded negative results
4 Stressors:
1. -Life Changes
2. -Catastrophes
3. -Everyday Problems
4. -Environmetal Problems
Physiological Response
• Fight-or-flight Response -discovered by Walter
Cannon in1932 -mobilizes one to attack or evade the
source of stress
• General Adaptation Syndrome -discovered by Hans
Selye -a model that is comprised of three elements or
phases which describe the body’s response to stress
three-stage process that describes the physiological
changes the body goes through when under stress -
the organism recognizes a threat and mobilizes
resources
Three Stage Process
Alarm Stage
The alarm reaction stage refers to the initial
symptoms the body experiences when under stress.
You may be familiar with the “fight-orflight”
response, which is a physiological response to stress.
This natural reaction prepares you to either flee or
protect yourself in dangerous situations. Your heart
rate increases, your adrenal gland releases cortisol (a
stress hormone), and you receive a boost of
adrenaline, which increases energy. This fight-or-
flight response occurs in the alarm reaction stage.
Resistance stage
After the initial shock of a stressful event and having a
fight-or-flight response, the body begins to repair
itself. It releases a lower amount of cortisol, and your
heart rate and blood pressure begin to normalize.
Although your body enters this recovery phase, it
remains on high alert for a while. If you overcome
stress and the situation is no longer an issue, your
body continues to repair itself until your hormone
levels, heart rate, and blood pressure reach a pre-
stress state. Some stressful situations continue for
extended periods of time. If you don’t resolve the
stress and your body remains on high alert, it
eventually adapts and learns how to live with a higher
stress level.
In this stage, the body goes through changes that
you’re unaware of in an attempt to cope with stress.
Your body continues to secrete the stress hormone
and your blood pressure remains elevated. You may
think you’re managing stress well, but your body’s
physical response tells a different story. If the
resistance stage continues for too long of a period
without pauses to offset the effects of stress, this can
lead to the exhaustion stage.
Signs of the resistance stage include:
• irritability
• frustration
• poor concentration
Exhaustion stage
This stage is the result of prolonged or chronic stress.
Struggling with stress for long periods can drain your
physical, emotional, and mental resources to the
point where your body no longer has strength to fight
stress. You may give up or feel your situation is
hopeless. Signs of exhaustion minclude:
Fatigue,burnout,depression,anxiety,decreased stress
tolerance
 The physical effects of this stage also weaken your
immune system and put you at risk for stress related
illness.
Sources of Coping and Strengths
What is Coping Mechanism?
ways to which external or internal stress is managed,
adapted to or acted upon
Categories of Coping:
1. Adaptive- coping in which one immediately works
on the resolution of the felt stress.
2. Palliative -coping in which we momentarily hold in
abeyance the efforts to ward off stress and deal with
it later. 2
3. Maladaptive- coping where in we create another
problem to resolve the prior identified concern.
5. Dysfunctional - coping where in we are already
drained of resources and we create a lot of problems
out of a minimal problem we first dealt with.
Defense Mechanisms - the unconscious strategies used to
distort reality.Its use reduces anxiety and often helps us cope
with unavoidable stress.
Categories:
Withdrawal or Escape Reactions/Mechanism
- running away from threatening situations
1. Repression- unconscious withdrawal of certain painful
thoughts or feelings.
2. Fantasy- reatreting into a world of make-believe.
3. Regression- reverting to earlier or more primitive forms of
behavior.
4.Apathy- characterized by indifference or withdrawal.
5. Reaction Formation - tendency to conceal a motive from
oneself by giving strong expression of the opposite motve.
6. Denial- “negative” fantasy” where an individual refuse to
admit the existence of a reality too painful or unpleasant to
face.
Compromise Reactions/Mechanisms
- changing the anxiety arousing situation in some ways.
1. Rationalization- alibis are used to substitute real causes.
2. Identification- unconsciously identifying himself with other
persons or things.
3. Sublimation- redirecting or rechannelling urges toward
more socially acceptable forms of expression.
4. Compensation- making up for some disability or failur by
developing excellence in another area.
Aggressive Reactions/Mechanisms
- attacking or facing the threatening situation or the person
causing anxiety.
1.Direct Aggression- aggressive behavior overtly directed to at
its intended victim.
2. Displaced Agression- can occur when someone cannot
attack or aggress towards the source of incitement or
provocation, so instead takes it out on something else and
behaves aggressively towardsanother individual that had
nothing to do with the initial confflict.
SUICIDE- is a self-directed aggression.
Problem Focused Form of Coping.
- Dealing directly with the situations or the stressor to
eventually decrease or eliminate stress or anxiety.
-using problem solving strategies to decrease or eliminate the
source of stress.
Sources for Effective Coping:
1. Health and Energy-the stronger and healthier people are,
the better they cope and the longer they stay in the resistance
stage without entering the exhaustion stage. 2.Positive Beliefs-
a positive self-image and a positive attitude can be especially
significant coping resources. 3.Social Skills-people who acquire
social skills suffer less anxiety than people who do not.
Therefore people lacking social skills are more at risk in
developing illness. 4. Social Support- having the support of
others help offset the stressful effects of divorce,loss of loved
one, chronic illness, pregnancy and the stressful situations we
are facing.
5. Material Resources- though we've heard the saying “money
is not everything”, but when it comes to coping with stress,
money and the things money can buy can be very real
resources,
6. Personal Control- our sense of controlling our environment ,
rather than feeling helpless, is an important resource of
coping.
Taking Care of The Self: The Need for Self-Care and
Compassion
“Learning to Love yourself is the greatest love of all, and if you
are lead to lonely place… find yourself in Love.”
It is a well-known idea that an essential thing to do to
withstand all the stresses in life is to acquire a lot of emotional
resurces for we can never give what we do not have.Thus, we
need self-care, too in the context of self-compassion.
Self-Compassion -is self-is self-kindness where we need to be
warm understanding of our own selves when we suffer fail, or
miss something as it recognizes our imperfections, generating
positive emotions of kindness and care that help us cope.

This is the moment of suffering

Suffering is a part of my life
May I be kind to myself?
May I give myself the compassion I need?

“Learning to Love yourself is the greatest love of all, and if you

are lead to lonely place… find yourself in Love.”

Stress and the Filipinos:The Social and Cultural Dimensions

Michael L. Tan,UP Diliman anthropologist, wrote in 2006 that

“Filipinos have a unique take on the concept of stress”
• People in Canada finds the crowd as noisy while
Filipinos see it as“masaya”.
• Westerners want privacy while Filipinos are drained
with silence as we are inclined to be with others,
which shows our collectivist attitude.
• Our culture of“pakikisama” with a group of people is
evident even in our concept of stress.
• Filipinos are also observed to have a tendency to
dismiss stress-related illnesses as “psychological” and
that these are self-limiting and easily resolved since
we Filipinos are resilient.
• ranked as 72nd happiest people on the planet. We
find joy in simple things. Japanese find that travelling
via bumpy roads with potholes lessens their
longevity, while we Filipinos find it adventurous, and
we even engage in rough sports that give us
exhilarating feelings.

“Magpadayon ka future professional,”