Republic of the Philippines

Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

PERSONAL DEVELOPMENT
Ma’am Emily Coderes Cillo

NAME: Jessa Mae F. Siares

GRADE/SECTION: 12-STEM C
REPORTER: Minda Laynesa

LESSON 4: THE POWER OF JOURNAL WRITING

GUIDE QUESTIONS:

1. In your own words, what is journal writing?

Journal writing enable us to write down our own experiences and thought so that we can find the
ways to adopt, change and manage ourselves. With journal writing we can address our rants about
something and it bring clarity about the problem we are facing.

2. Can journaling rewrite your brain?

According to the research, journal writing increase immunity and reduced stress. (Bitely 2018)
Keeping journal is a way of managing your thought and feelings after a stressful day. It can help to rest
your brain and gain clarity about something.

3. How can journaling impact your life?

Journaling has a range of benefits. Journaling is really good for self-reflection and it is highly
recommended to have stable mental health. Before when I have lot of time to keep a journal I feel
overwhelm and relax because I able to figure out the things that keep me unease and overcome it.
Journaling already had a space in my heart however for now I am trying to keep a journal again when I
had a time to do it.

4. What is the difference between diary and journal?

It’s hard to differentiate diary and journal because diary is always the synonyms for a journal.
However journal does not share the same meaning with diary. They are a recording booklet but they are
differ in many contexts. Journal can be a newspaper or magazine about some specific topic. It is more
formal than diary and it should be detailed. While diary is a medium in which a person keep a daily log
about an event or experiences. It is a quick way of putting your personal thoughts.

5. What is journal in your life?

Journaling is important in my life because it prove us that we can improve ourselves by re-
reading the past journal you write and be proud of the things that improve on you. It is also a useful ways
to organize your ideas and help you gather information about our own thought and emotions throughout
the day.

6. What should I write in my journal?

You can keep a journal daily, weekly or monthly. Journal helps you to understand yourself better.
There is no right or wrong way to keep journal of your life. It your life so its your journal. Just write what
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

did you did today and what is your plan tomorrow. You can also write about someone that is bothering
you. Lastly you can write the leanings that you earned and the things that you need to develop.

7. Can journaling change my life? Why?

With journal you can change yourself for the better, because it is a place where you can exhale
and explore your thought, emotions and experiences. It is also a place where you can reflect and increase
your self-awareness that will lead you to your personal growth. It is really stressful dealing with our
challenging situations but through writing you can come up with a solution and these will reduces your
stress and anxiety you felt.

8. What are the spiritual benefits of journaling?

The spiritual benefits of journaling are that you will have a better perspective of what’s in your
control and what is not. Working on your emotions can help you gain the sense of peace and build your
faith.

9. Is keeping a journal good for mental health?

With journaling you can write down your goals and keep a better track on the things you wanted
to accomplish. Journaling can help you look back on your past experiences and challenges that you
overcome; with this you will be inspired and proud of yourself.

10. How does journaling affect the brain?

Our brain also wants to avoid bad things like pain and fear. That’s why through journaling we
able to identify the things to avoid and the things you should have for your self-development.
Additionally, it helps you boost your memory and comprehension because you are trying to compile all
the things that you did all day.
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

PERSONAL DEVELOPMENT
Ma’am Emily Coderes Cillo

NAME: Jessa Mae F. Siares

GRADE/SECTION: 12-STEM C
REPORTER: Amalia Amor Sertan

LESSON 5: ASPECTS OF THE SELF

ACTIVITY:
In each segment write some descriptions of the different aspects of yourself as follows:

1. PHYSICAL SELF (describe yourself – characteristics)

I would describe myself as a small but terrible person, who can do everything to strive her dream.
I’m thirds among my four siblings. I honestly don’t know my weight and height. I have a cute facial
appearance this is base from the perspective of the other people and mine too. I have a fair skin. My eyes
are small and my eyebrows are not thick. My hair is two inches lower my shoulder. When I was in junior
high I don’t have good teeth but thanks to my parents i already have the brightest smile because smiling
brings out my inner beauty.

2. INTELLECTUAL SELF (rate your capacity to learn and solve problems)

I rate my capacity to learn and solve problems 9/10 because I have the trait of being fast learner
since I am a keen on learning new knowledge or information given to me and I grasp concepts quickly in
the classroom. However there are times that I can’t digest or understand a certain topic because of the
lack of focus on the discussion.

3. EMOTIONAL SELF (feeling you avoid and feelings you enjoy)

The feeling I avoided is the all the negative emotions, such as anger, fear, resentment, frustration,
aggression, and anxiety. This emotions can be avoided or ignore as long as I can manage to cope up with
this negative vibes. While the feeling I enjoy right now is joy, love, gratitude and happiness because with
these feeling it build up my perspective in life and encourages me to embrace and savor every moment of
my life.

4. SENSUAL SELF (how you feel as a sensual person, in what way you let information in or out)
As a sensual person I let information in or out by giving myself ample time to express
information to digest and understand the situation. I feel that as a sensual person I learn to enjoy and love
my own company without the help of the others.

5. INTERACTIONAL SELF (your strength and weaknesses in intimate relationship, family, and friends)
Interacting with other people especially to a stranger, I’m respectful even though I didn’t know
them as long as they have a good intention or they need a help. My strength in interaction with my family
and friends is that I know when they need a listener and when they need an advice. Also by giving
appreciation on what good things they do for me and respecting the time and care for each other. While
my weakness in interacting with them is that I’m not fond of insulting or judging someone at the back
because I know how it feels and it’s kinda disrespectful.
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

6. NUTRITIONAL SELF (foods do you like, dislike and why)

The food taste or smell is the main reason why I like or dislike the food. One food I dislike, the
liver. Its smell and taste is so awful. My parents love to use it as an ingredient in the guisadong pansit
which I don’t like. Second is the longganisa, it’s too sweet and I don’t like its texture. I dislike this food
because I had a previous bad experience with these certain of food. While the food I like is sinabawan, it
can be sinabawang beef, fish or pork. I also love to eat sautéed vegetables with little ingredients such as
pork or beef.

7. CONTEXTUAL SELF (what is your impact on the environment)

My impact to the environment is that I help to reduce and avoid the actions that trigger the
climate change, such as recycling since I’m also creative, unplug devices and appliances, and segregating
the biodegradable and non-biodegradable. Small changes like this will not only benefit you but also the
environment. Because at the end of the day environment is the only one who can save us from the
extreme weather happening.

8. SPIRITUAL SELF OR LIFE FORCE (why is inner peace important to happiness)

Happiness is indeed priceless. It is something that cannot be taken away from you because it
comes from within you. Inner peace is how you relax and calm yourself from a stressful day. I can say
that without inner peace we cannot truly had the happiest days we all wanted. Inner peace enable us to be
happy even everything around us seems so bad. Having the inner peace means accepting life and finding
joy amid of the challenges waiting for you.

9-10. Give the 3 basic but very different aspects of the self (with definition)
PHYSICAL OR TANGIBLE ASPECTS
-related to the body
-it enhances to have healthy and strong body that provides emphasis on our physical aspect.

INTELLECTUAL AND CONSCIOUS ASPECTS

-they are related to the mind
-where mind is important as it is part of the self that directs the other two aspects.

EMOTIONAL AND INTUITIVE ASPECTS

-we all have emotional aspects it is a natural occurrence and a primary guide to our behavior,
actions and decisions.
-with emotion we became weak or numb to the point that you are trying to the water in your
palm
-emotional aspect is indeed dangerous because it affect not only the mind but also the well
being of the person.
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

PERSONAL DEVELOPMENT
Ma’am Emily Coderes Cillo

NAME: Jessa Mae F. Siares

GRADE/SECTION: 12-STEM C
REPORTER: Carl Joseph Nacario

LESSON 7: THE POWER TRIAD: Thoughts, Feelings, and Actions

ACTIVITY:
Based on your own understanding and experience, give an example that shows the relationship between
thought, feelings, and actions.

Thoughts
a) I like someone but I don’t want to
confess.
b) I want to draw or paint.

Feelings
a) nervous, sadness, happiness
b) excited, fulfillment, happy, calm

Actions
a) Avoid the guy and keep my simple
admiration to myself.
b) I will get my art materials and start
painting
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

PERSONAL DEVELOPMENT
Ma’am Emily Coderes Cillo

NAME: Jessa Mae F. Siares

GRADE/SECTION: 12-STEM C
REPORTER: Mark Anthony Navarro

LESSON 8: Development Stages

ACTIVITY:CAN YOU FIX ME?

1) INFANCY
2) EARLY CHILDHOOD
3) MIDDLE ADULTHOOD
4) ADOLESCENCES
5) IDENTITY
6) MATURITY
7) ERIK ERIKSON
8) DEVELOPMENT STAGES
9) STAGE 5: Identity vs. Confusion; this takes place during the often turbulent teenage year.
10) Identity is how we define ourselves for whom or what we are. Identity is the combination of our
physical and behavioral traits that defines who we are. Identity empowering individuals’ rights
and responsibilities. Identity became more important to the kids begin middle school and high
school; it is the identity versus confusion stage that occurs during the ages of 12 to 19. This stage
is teenagers exploring different identity through appearance, friends and activities.
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

PERSONAL DEVELOPMENT
Ma’am Emily Coderes Cillo

NAME: Jessa Mae F. Siares

GRADE/SECTION: 12-STEM C
REPORTER: Mark Anthony Villegas

LESSON 10: Living Mindfully

A. TRUE OR FALSE
1. T
2. F
3. T
4. T
5. F

B. QUESTIONS
1. When I am mindful I feel lively and positive. Without feeling stress and negative thoughts. It is
easy to figure out that I am mindful because my action and words speaks what I feel in the
present moment. I am thankful that with mindfulness I able to live in a balance, safe, and peaceful
life. With mindful living I discover the things that I should focus and pay attention.
2. In the scale of 1-10 I rate my mindfulness 9, because this past few weeks I feel that I loss my
focus in my academic and I start to have a bad habits like procrastination or doing activities one
or two days before the deadline. As stated in the discussion, mindfulness doesn’t happen
overnight and it doesn’t happen easily just because you broke your bad habits for a week. It has to
be done for a long period of time to result in having a mindful life. Be patient.
3. Living mindfully means you have a purpose, focus, presence and appreciation of the moments
you are in the present moment. Living with a mindful life will help you get ready everyday day
with a big bright smile and positive view point of what will happen in your day. It a better
foundation to our future success
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

PERSONAL DEVELOPMENT
Ma’am Emily Coderes Cillo

NAME: Jessa Mae F. Siares

GRADE/SECTION: 12-STEM C
REPORTER: Liane Faye Hernandez

LESSON 10: ENCOURAGEMENT 101: The Courage to be Imperfect

Essay: I’m Perfectly Imperfect

Imperfection is not a talent or a skills, it is a way of life that form our perception about who we
are. “Nobody is perfect.” A humbling advice by everyone and a gentle reminder that we all have scars
and flaws that makes us imperfect. We fail, we make mistakes, and we have scars in our body, we have
different colors of skin, types of hair and physical features. But I can conclude that despite of the
differences we have we are all deserved to be called beautiful.

I never was perfect and I don’t want to be perfect because I am more than okay with that. I don’t
want to mold myself into someone just because someone else likes it. I want to be on my own. I want to
be someone who valued her own perception of herself than others. No matter what happens, I will not
strive for perfection, because a Pastor in our church said that everyone is given a distinct beauty, talents
and skill; you might be good at this and they are not, they can do that but you can’t, and you can have it
but they can’t. It is very motivational sayings that tell us to be someone with her own scars. I believe that
imperfection makes me so unique, why? because I whole heartedly accept myself without feeling insecure
and disappointment. Life is too short, so I always be grateful for every lesson and blessing that I receive.
The world is ours to discover and be free to be someone we wanted, no dictation of other people just you
and your imperfect self.
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

PERSONAL DEVELOPMENT
Ma’am Emily Coderes Cillo

NAME: Jessa Mae F. Siares

GRADE/SECTION: 12-STEM C
REPORTER: Princess Zion Nabor
SCORE:

LESSON 13: The Power of Personal Declarations

10 DECLARATIONS FOR YOURSELF

I declare that…..

1. I will wait for God to open the right doors and take action when he does.

2. I am not defined by my failures or successes.

3. I will refuse to waste my life on meaningless things.

4. In everything I will love and serve the Lord (in omnibus amare et servire domino).

5. I will make education as an essential part of my life.

6. I will free of fear, self-limiting beliefs, judgments and insecurities.

7. I will release any blame and take responsibility of my actions, feelings and my life.

8. I will foster healthy body and healthy mind.

9. I will actively listen to what they have to say and learn from their unique experiences.

10. I will work hard to gain skills and knowledge to be part of the medical students/workers someday.
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

PERSONAL DEVELOPMENT
Ma’am Emily Coderes Cillo

NAME: Jessa Mae F. Siares

GRADE/SECTION: 12-STEM C
REPORTER: Nancy Ruth Ababa
SCORE:

LESSON 15: STRESS MANAGEMENT

1) What does “stress” means?

Stress is a normal reaction the body has when changes occur, resulting in physical, emotional and
intellectual responses. Stress can be positive, keeping us alert, motivated and ready to avoid
danger. But stress becomes a problem when stressors continue without relief or periods of
relaxation.

2) What kind of things can make you feel stressed?

The thing that can make me feel stressed are academic pressure, trying hard to perfect something
and unorganized table or room.

3) How does your body feel when you’re feel stressed?

When I’m stress my body automatically feel nervous, a feeling like your heart is racing, headache
and also dizziness.

4) What are some things you can do to make yourself feel better when you feel stressed?
Food, books, new movies or drama and sleep/rest can make me feel better when you feel stressed.

5) Why do you think exercise can help you feel better when you feel stressed?
Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good
endorphins and distract you from daily worries. Exercise should be part of your stress
management plan. Exercise increases your overall health and your sense of well-being, which
puts more pep in your step every day.

6) Who are the people you can talk about your stress?
I talk to my family members, and friends. And I also talk to myself. It’s called self-talk and we all
do it. I stop giving myself a negative message, then change it to a positive one. For example, I
don’t tell myself “I can’t do this.” I twll myself instead: “I can do this,” or “I’m doing the best I
can.”

7) What’s the most stressful situation you’ve faced so far?

So far academic pressure is always stressing me out everyday. Before and after school but I need
to overcome it cause if not I will not achieve anything.
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur

8) How do you prevent a situation from getting too stressful to manage?

Learn to say “no” to additional responsibilities when you are too busy or stressed. Stay connected
with people who keep you calm, make you happy, provide emotional support and help you with
practical things. A friend, family member or neighbor can become a good listener or share
responsibilities so that stress doesn’t become overwhelming.

9) What advice can you give to calm down a friend who feel stressed?
Accept that you can’t do things perfectly no matter how hard you try. You also can’t control
everything in your life. So do yourself a favor and stop thinking you can do so much. And don’t
forget to keep up your sense of humor. Laughter goes a long way towards making you feel
relaxed.

10) Give one example of physical stress.

HEADACHE
SLEEPINESS
SHAKY HANDS
SWEATINESS
STOMACH ACHE
 Republic of the Philippines
Department of Education
Region V-Bicol
Division of Camarines Sur
Pili National High School
La Paz Subd, Pawili, Pili Camarines Sur