PERDEV

UNDERSTANDING ONESELF
Erik Erikson

● he made a theory wherein he looked at the psychosocial development of an

individual
● he saw that adolescence that it is the most challenging phase in a person’s life
bc it bridges childhood and adulthood
● Adolescence
○ adolescence happens between the ages 12-19
○ this is when you shed your childhood self & begin embracing a more
matured version of you
○ anything that involves changes & adjustments is challenging
○ we have a foundation if we know ourselves
○ the stage of adolescence is where you encounter the identity vs role
confusion stage which is the main concern

7 ways on how we can understand ourselves better

1. Understanding personality
● physical, mental & emotional, & social component
● personality is the characteristic way of thinking, feeling, & behaving that
is exclusive to an individual
● there different aspects to personality, it can change tho it’s relatively
consistent
● personality change change based on the ff:
○ Personal conviction
○ Circumstances
○ Environment
○ Influence of other people
● when trying to understand who you are, it would be best if you observe
how you think, feel, and behave in certain circumstances
● private thoughts are a part of our personality
● we have to know the public & private part of our personality

2. Appreciating Values
● values
 ○ moral codes
○ norms of conduct
○ ethical principles
■ what we consider as right or wrong will affect our decision
making processes which will shape our character & identity
■ it is best to know what you stand for which will help you
appreciate your value
■ appreciating that will make you understand yourself better

3. Appreciating your body

● we have to take into account our capacities physically
● by appreciating your body, you begin appreciating the things that you
do, the recognition of what your strengths are
● by recognizing your strengths, you will recognize the areas that you need
to improve on
● recognizing our weaknesses is a way of recognizing ourselves better bc it
is as important in recognizing our strengths
● by knowing your weaknesses, it’s easier to know where to improve then
we’ll know where we should put the effort & help ourselves grow even
more
● it’s okay to push bounce

4. Recognizing your dreams and aspirations

● this will allow you to recognize your priorities
● knowing your goals will help you make a path towards that goal
● when you know your goals, you will be kept in line
● when it comes to your dreams & aspirations, it’s ok to push your
limitations

5. Identifying your preferences

● knowing what you like & don't like
● when you know your preferences, you learn more about what you are &
lets you be attuned to the goals that you want to achieve

6. Embracing the past

 ● when we are trying to get to know ourselves better, we know our context
or saan tayo nanggaling
● most of the habits we get is from the formative years
● embracing the past is also embracing you for you
● when it comes to painful things, we should accept and learn from it since
it will generate the requisite motivation to change and in turn, let yourself
grow

7. Understand perceptions
● we have to understand our perceptions to know ourselves better
● it would be helpful to understand the perceptions from other people
● when we understand other people, we widen our perception since we are
open to other people’s viewpoints which will help you help you improve
your own perception
● every individual that we encounter, there is something that we can learn
from them

Johari Window model

● tries to foster trust with oneself & one another

● exploring oneself
● this model pushes us to share our characteristics together

UNDERSTANDING ONESELF PART II

The self
● It answers the question: who are you?
● Your identity is a part of yourself
● Self = feelings, thoughts, body, & sensations
○ A part of who you are
○ We can’t set aside the other parts because all of these embraces a part of our
self

Dimensions of the self

○ It is important to know all dimensions so we can acknowledge what are the
features of that self and improve it eventually

Physical Dimension
 ■ Tangiblea
■ Obvious
■ We respond to it easily bc eto yung nakikita natin
■ Includes body, health, well-being, strengths and weaknesses, capacities

Psychological Dimension
■ The individual as a set of characteristics, behaviors, attitude, cognition,
& emotions
■ Intangible
■ It can’t be easily identified in one look but you can observe because it
includes characteristics, behaviors, attitude, cognition, & emotions
■ Can’t be quantified but there are tools to measure this through tests
such as IQ, personality, etc.
■ If we see one’s behavior, it lets us look into the character of the person
(what runs through their mind)
■ Di pagbabasa ng isip kundi we only observe the observable, ung
behavior which is also the concept behind behaviorism
■ Behaviorism
● We can observe a person’s innate psychology through his or her
behavior

Spiritual Dimension
■ Not as tangible as the physical dimension, however, the spiritual self is
still part of yourself
■ Where we explore the key principles or beliefs or values which give
meaning to our lives
■ We can’t separate yourself to your spiritual self bc part parin yon ng
ating pagkatao
■ Our beliefs govern our decision-making process
■ When we make decisions, that will entail having actions for that decision
which will be part of your behavior, which then becomes your
psychological dimension and if it becomes part of your behavior based
on your habits, your physical body will adjust to that
■ In a way, the spiritual dimension is the most important dimension of self
because what the spirit feels, the mind thinks, and the body will express

Attitude
● It is settled way of thinking & feeling about someone or something
● It is still part of who we are, but it’s different from our personality
● Our attitude changes for every single thing that we encounter
● This is affected by our previous experiences or learning opportunities
● Behavior is a component of our attitude

3 components of attitude
 Affective
■ The way you feel towards something
■ Example
● I am scared of clowns
Behavioral
■ The way you act towards something
■ Example
● I would scream if I see a clown
Cognitive
■ The way you think towards something
■ Example
● I think clowns are creepy

Can be
○ Explicit
■ Overt
● behavior or actions that are easily and directly
observable
○ Implicit
■ Covert
● behavior that is not observable
● Formed through
○ Interaction
○ Experience
○ Observed consequences
○ Social norms
○ Modeling
■ When we model an attitude from someone that we look up to
■ Naaadapt yung attitude sa mga laging kasama
■ Pwede sa mga nakapaligid satin
■ Beginning to form your thoughts, feelings and behaviors based
off of someone close to you
○ Operant conditioning
■ The frequency of the behavior will depend on the consequences
of that specific behavior
■ Positively reinforcement
● If narewardan ka sa specific behavior, mataas yung
likelihood na uulitin mo yung behavior
■ Negative reinforcement
● If may punishment or something na tinanggal sayo,
mataas yung likelihood na di mo na uulitin yung
behavior
Self-concept
 ● This is what we know about yourself
● What are your characteristics? Attitudes? Personality?
○ When we are able to answer these questions, it entails that we have a
knowledge of who we are
● It’s important to remember that we have formed our self-concept, it’s good to
value ourselves
Self-esteem
● The way you value yourself
● Depending on our self-concept, ano ba yung nalalaman natin sa sarili natin?
Paano ba natin tinitignan sarili natin?
● There are people who have high or low self-esteem which is highly dependent
on how a person thinks or feel or their attitude towards themselves
● It is important that during adolescence, we collect experiences na positive sa
ating self-concept to get to know yourself better, and we begin forming an
accurate depiction of who you are in your head and based off of that
knowledge, we will begin valuing kung sino ka kasi alam mo yung worth mo
and saan ka nababagay

SWOT analysis
● A way for you to get to know yourself better
● You’re going to analyze your SWOT
● Strengths
○ Unique skills that you possess; even those that have been dormant
○ Something that we can capitalize on in order to open new
opportunities for you
○ Our successes, values that you hold, soft skills, & qualifications
● Weaknesses
○ Characteristics that might impede you from achieving your goals
○ Areas you need to improve
○ Important to recognize like strengths so you need what to improve
○ This can be the times you messed up, bad habits, & other people’s
complaint towards you
○ We have control over
● Opportunities
○ External factors you can take advantage to improve your
strengths
○ Engaging in habits
○ Activities, hobbies, and groups na pwedeng salihan
○ Anything that will help you strengthen your strengths
● Threats
○ Things that might hurt your chances in attaining your goals
○ Things that are holding you back
 ○ Things that are getting in the way of your success
○ External factors that we have no control over but it’s still important
to recognize these so we know how to work our way around it

DEVELOPING ONE’S WHOLE BODY

Physiological development
● Changes in your body as well as the changes in skills that are related to
movement
● Especially evident during the onset of puberty where there are notable
changes in your height, body mass, body hair

Puberty
○ The physical transformation into sexual maturity
○ from the latin word pubertas (adult)
■ During puberty, this is where your body transforms from a
child into the body of an adult
■ A lot of changes are happening in your body
■ Metabolisms change because it’s a way for it to coordinate
& make way for the different drives that we’re going to
experience as we enter adulthood
○ Puberty happened during the adolescence
○ Chief physical changes
■ Increase in height in weight
■ Spermarche (boys) & menarche (girls)
● Spermarche
○ This is also called the wet dreams
○ They release fluids because there’s a
production of the siviglia
● Menarche
○ First menstruation
■ Development of secondary sex characteristics
● Defines our masculinity and femininity in the physical
sense
● Broadening of shoulders
● Development of chest areas
● Widening of hips
■ Improvement of body systems
● Circulatory and respiratory systems are developed
much more during puberty because it is a way for it
 to prepare for the rigorous tasks that adulthood will
demand from us
■ More hunger and need for sleep
● We need fuel

○ 3 stages of puberty
■ Pre-pubescent stage
● Years immediately before we enter puberty
● In an average, we enter puberty at around 12-13
yrs old
● We notice changes in our body but it’s still not into
puberty stage
■ Pubescent stage
● All the chief physical changes happens in this stage
● Menarche and Spermarche
● More adjustment, growth
■ Post-pubescent stage
● When our bodies achieved the maximum level of
changes that we need to undergo, the changes will
start to plateaue, and when it has stopped, that
mark the post-pubescent stage
● Fully adult
● Umaalis na puberty

Cognitive Development
● Progression of how we are going to reason
● Reason abilities, problem-solving skills, learning ability
● Jean Piaget
○ Swiss Biologist and Psychologist
○ Nagposit ng Theory of Cognitive of Development
■ Emphasizes of the role of Individual of his/her own
development to His/Her abilities
■ Interaction of body’s internal systems affect the way we
develop our cognitive systems in terms of connection with its
environment
○ Equilibration
■ Learning & education is a huge component of developing
cognition effectively & efficiently
■ Achieving balance
 ■ Attempt to resolve uncertainty & adopt a more
comfortable & consistent cognitive state
■ We have satisfaction sa nalaman natin but eventually but
malalaman natin that we have shortcomings
■ When we are aware of our shortcomings, our minds have
an innate desire to achieve balance by engaging in the
journey to get the knowledge that we don’t have
■ When we achieved the knowledge that we need, we are
going to go back to the state of equilibration (balance) but
this time mas sophisticated yung thinking kasi mas may
naadapt na knowledge
○ Piaget’s 4 stages of Cognitive Development
■ Sensorimotor
● Birth to 2 yrs
● Development of 5 senses
● Wala tayong ibang way to get to know the world
around us except for our 5 senses
● Object permanence
○ Later parts
○ Example
■ Bata na pinakitaan ng toy tapos inalis
mo sa paningin nila tapos pag binalik
mo parang takang taka sila
● They still don’t recognize the relationship between
our bodies and our environment
● Example
○ Children who put things in their mouths
■ Preoperational stage
● 2 to 7 yrs
● Symbolic thinking
○ Certain words, sounds, & images are symbols
for another thing
○ Example
■ Mama is a symbol for the person na
mother
■ Remote ginagamit yung mic
● Dito natututong magsulat & magbasa
● Primitive reasoning (intuitive age)
● Egocentricity
○ Non-toxic
 ○ When di naaacknowledge yung perspective
ng tao
○ Example
■ Magtatago yung mga bata sa place
na kita sila ng lahat bc they think na
just bc they can’t see you, you can’t
see them
■ Nalaglag yung stuff toy then
tatanungin nila ng “Oh i'm sorry did I
hurt you?”
● Animism
○ Children give human-like qualities to
inanimate objects
■ Concrete operational stage
● 7 to 11 yrs
● Logic
● Inductive reasoning
○ Deduce cause & effects
● Conservation
● Seriation
○ Kayang pag sunod-sunurin yung mga bagay
in its order
● Classification
○ Classify similarities & differences
● Reversibility
○ Kayang magcountdown
○ Trace their steps
○ Say the alphabet backwards
● Systemic concepts
● Dapat explicit yung math
■ Formal operational stage
● 12 & up
● Abstract thinking
○ We can understand theories even if it’s
something that we can’t clearly see or
presented to us
○ Objects don;t have to be in front of us to
understand it
● Questioning
 ○ Question ng previously accepted beliefs
because our thinking our branched out
● Compassion
○ Empathy
○ Capable of putting ourselves in other
people’s shoes

Adolescent cognition
Early adolescence
● 12-14
● More focused on personal decision making
● The immediate environment is the most pertinent to our issues
● There’s a possibility to question authorities because we are
exposed to those
● Example
○ Questioning school authorities bc that’s what we are
exposed to
● We bagin articulating our own views through trial & error method
● We try new things & experiences & form our views to that

Middle adolescence
● future-oriented
● Our thinking is all about planning our future
● Begin forming our own ethical standards & identity
● Prone to sensitivity to criticisms & influence of peers

Late adolescence
● 18-21
● To feel like we’re being spotlighted
● We become less self-centered
● We begin to understand the consequences of our choices &
behaviors
● Our way of thinking becomes global & idealistic bc we are
focused on our roles in our future as an adult
Male vs female cognition
Females
● Language & verbal ability
Males
● Math & virtual-spatial
Psychosocial Development
● This is term combined from the term psychology + social
● Refers to the various stages of human life wherein tinitignan paano tayo
naapektuhan ng environmental factors sa pagshape ng sarili (sarili,
character, & values)
● Emphasizes the social nature of human beings
● Important influence that social relationships have on a person’s
development
● Interactions with the people closest to us in proximity during diff stages in
our life
● Erik Erikson
○ Born in Frankfurt, Germany
○ He expanded freud sigmund
○ Theory of Psychosocial Development
○ 8 stages of psychosocial development
■ Associated with diff ages of a person
■ Pataas
■ As we grow, we increase in complexity
■ Increases in complexity because our network grows
■ Trust vs. Mistrust
● Happen around infanthood
● Interaction with our caregivers
● Yung pinagdaanan natin nung bata, this can lead to
the way we are going to develop as adults
● Security, sense of trust
○ When we develop trust
○ Kapag nameet yung bais cneeds natin
consistently, we develop a sense of trust sa
mundo
○ Knowing that our needs are going to be met
with predictability, consistency, stability we
develop a sense of trust
○ If this was built, there will be certainty in the
word and can develop trust sa caregiver
● Mistrust, suspicion, anxiety
○ Having no confidence in the world or their
own power to influence certain situations
○ Severe trust issues
○ Negligent caregivers
■ Autonomy vs. Shame & Doubt
 ● Toddler age
● Having control with the things we want to do
● They can build their belief in their own ability to
survive
● Own ability to survive
● Inadequacy, lack of self-esteem
○ You will carry this juice tapos natapon tapos
pinagalitan ka naglelead to inadequacy,
lack of self-esteem because their attempt to
autonomy namemeet with a negative
reinforcement
■ Initiative vs. Guilt
● Pre-school stage
● Initiate plans on their own
● Better interaction with others
● Slow to interact
○ Pag nagaask tapos nammeet ng negative
reinforcement nagfform ang guilt then they
become slow to interact
■ Industry vs. Inferiority
● Grade school age
● If we are capable of applying ourselves fully,
narreinforce tayo positively,we are going to engage
in new skills even more
● Competence
● New skills
● Inferiority
○ Nahihiya ka kasi feel mo di enough yung
skills mo
■ Identity vs. Role confusion
● Teenager
● This is when we are building who we are
● We have the innate desire to fit in the society
● This is where we learn our role in the society
● Role confusion
○ If di organic yung pagkilala natin sa sarili
○ Unsure of the role of what we have
● Desire to fit in
● Role in society
● rebellion
 ■ Intimacy vs Isolation
● Young adult
● Naghahanap ng life-long partners
● Doesn’t apply only to love relationships
● Life-long relationships with the other people around
us
● Commitment
● Loneliness
■ Generativity vs. Stagnation
● Middle-age adult
● Being a legend
● It’s all about leaving your legacy
● What we’re going to be after you’re gone
● If we are capable of developing generativity, we’re
going to feel a sense of establishment
● It’s about making sure that we’re retired may
maiiwan sa mga anak mo
● Stagnation
○ Shallow connection to the world
○ Stuck in this place without anything to prove
of your existence
■ Ego integrity vs. Despair
● Older adult
● Satisfaction with the life you’re lived
● Accepting mortality or death
● Despair
○ Di pa satisfied sa life because you feel like
you’re running out of time

Moral Development
● Morality
○ A set of guiding principles that direct a person in the pursuit of
what is right & wrong
○ Greatly influenced by a person’s childhood, family, culture, &
religion
● Jean Piaget
○ Yes, we’re on the right side
○ He argues that the cognitive development of a person is largely
related to their moral development
 ○ A person’s perception towards morality is largely anchored kung
gaano kamatured ang cognition
○ 2 stages of theory of moral development
■ Heteronomous morality
● Moral realism
○ Sense of justice ay eye for an eye
● Rules are imposed
● Rules & regulations are absolute so di pwedeng
galawin
● Immanent justice
○ Kapag nagbreak ka ng rules, you should get
punished immediately
● Expiatory punishment
○ Kung ano yung severity ng ginawa mo,
ganon din yung severity ng punishment
● The kids’ understanding of what is bad, is based off
of the observable observations of what they did
● No understanding of motive
■ Autonomous morality
● Moral relativism
○ Independent idea of what is right or wrong
○ We recognize that rules are not absolute
○ Relative yung rules & regulations sa
circumstances
○ We recognize motives behind people’s
actions and we give justice based off on the
motive
○ There are gray areas where we should we
tweaking the rules & regulations to ensure
justice
● Relativity
● Restitution
○ Keeping & restoring the balance
○ The greater good

● Lawrence Kohlberg
○ Developmental psych
○ Influence from Piaget
○ Sub-levels of moral development
■ Pre-conventional
 ● Parang heteronomous ni Piaget
● Tingin natin sa sa law, orders, & justice is something
outside of us and imposed on us
● Obedience & Punishment
○ Avoidance of punishment
○ We’re being good because we’re avoiding
punishment that comes with not following the
rules
● Personal Reward/Individualism & exchange
○ Good = good
○ We consider the benefits
○ What we follow the rules & regulations is
dependent on what we’re going to gain from
it
■ Conventional
● Convention of the society
● Kung ano yung largely accepted by the majority,
yun yung tama
● What is normally good for us
● Interpersonal conformity
○ Good girl & good boy
○ I want to be good because I want to be
perceived as good
● Law & order
○ We adhere to the rules & regulations
because we know that it keeps things in order
■ Post-conventional
● Yung tama & mali satin is based on the universal
law
● Kung ano yung greater good for the greater
number of people (utilitarianism)
● Social contract
○ Benefit of everyone
○ Nakikita na may mga tao na di nagbbenefit
sa law
○ We consider what is good based on what is
good for the majority
○ Dapat fair sa lahat yung laws
● Universal ethical principles
○ Human rights, justice, equality
 ○ Not everyone achieve this
○ Doesn’t always reflect on law & order
○ Heinz’s Dilemma

TASKS AND CHALLENGES

Developmental Tasks
● Might answer to the challenges that an adolescent face
● The challenges develop us into a better person
● Tasks that arise at certain periods of our lives
○ Physical maturation
○ Personal values
○ Pressures of society
● Responsibilities na dapat gampanan habang nasa certain stage ng
buhay para efficiently mapagdaanan yung stage & maging prepared
sa another stage
● If accomplished, it would be easier for us to adjust into the next stages
● Serve practical function for a specific stage
● Robert Havighurst
○ Expert on human development
○ From the university of chicago

Age range Developmental Tasks

Infancy & Early Childhood • Learn to walk

(0-5 years old) • Learn to use the toilet
• Learn to talk
• Learn to form relationship
with others

Middle Childhood (6-12 years • Learn school-related skills

old) such as reading
• Learn about conscience and
values
• Learn to be independent

Adolescence (13-17 years old) • Establish emotional

independence
• Learn skills needed for
productive occupation
• Achieve gender-based social
role
 • Establish mature relationships
with peers

Early Adulthood (18-35 years • Choose a life partner

old) • Establish a family
• Take care of a home
• Establish a career

Middle Age (36-60 years old) • Maintain a standard of living

• Perform civic and social
responsibilities
• Maintain a relationship with
spouse
• Adjust to physiological
changes

Late Maturity (60+ years old) • Adjust to deteriorating health

• Adjust to retirement
• Meet social and civil
obligations
• Adjust to loss of spouse

○ 11 developmental tasks that an adolescent must accomplish

■ Adjust to a new physical sense of self
■ Adjust to new intellectual abilities
■ Adjust to increased cognitive demands at school
■ Develop expanded verbal skills
● Pag nadevelop yung verbal skills, it would result to
competence leading to confidence to develop skills
■ Develop a personal sense of identity
■ Establish adult vocational goals
■ Establish emotional/psychological independence
■ Develop stable and productive peer relationships
■ Manage sexuality
● This is when curiousitis arise so we have to manage it
and be responsible for our bodies
■ Adopt a personal value system
● Our moral development evolves
■ Increase impulse control and behavioral maturity
● Responsible on how we’re going to deliver ourselves
 ● How we’re going to interact with others
● Do good, be good

Stages of adolescence
○ Early adolescence
■ Self-emancipation
● We establish autonomy and independence
● There’s friction because we’re not used to and our
family to us being independent
■ Focus on being accepted
● The sense of a person’s belongingness is extremely
important for establishing our personality
■ Acceptance of your body
■ Care & responsibility
○ Middle adolescence
■ Risky behaviors
■ Enhanced cognitive skills
■ Independence
■ Opposite sex
■ Mature relations
● Needs to be established because the next stage of
psychosocial development is about intimacy &
isolation
■ Interdependence
○ Late adolescence
■ Identity crystallization
● Strengthening who we are
● Accepting our facets
● Complex tayo like crystal because of the things that
we have experienced during early & middle
■ Psychological independence
● Responsible for calling the shots about the decisions
that we’re going to make in our life
Physiological Challenges
Body Image
● A person’s perception of the physical aspect of the self
● How they present with other people
● Associated with self-esteem & choice of lifestyle
● The media around is tells us that there is a certain way of how we should
look like
○ Problems associated with body image
■ Obesity
● One of the more rapidly rising in this generation
● Characterized by having large body fat
percentage
● Based from BMI
○ Statistical standard of prescribed weight of
a particular height
● It becomes a problem because it is often associated
with many other diseases such as hypertension,
diabetes, & heart disease
● Treatment
○ Affects self-esteem & emotional aspect which
could lead to anxiety, depression, or OCD
○ Change of lifestyle
○ Cut the negative habits
○ Some people are required gastric bypass
surgery
■ Surgical procedure done wherein they
are decreasing the stomach size of a
person para mas maliit yung capacity
to digest food
● Dictated by our genes, ideation, & stress eating
■ Eating disorders
● Extreme disturbances in eating habits
● Nagkakaroon ng dysfunction, deviance, & danges
yung eating habits ng isang individual
○ Genetics
○ Neurotransmitters
■ Hormones from our heads
○ Culture
○ Psychological
● Anorexia nervosa
○ “Lack of appetite induced by nervousness”
○ Typically seen in girls and western culture
○ Usually those who suffer from this is
underweight
○ Extreme fear of gaining weight
○ Engage in eating habits that are not ideal
○ Eat & purge it out afterwards
 ○ Exercise ng sobra sobra
○ Some people who don’t eat at all
○ If we’re underweight, there will be problems
with sleep, menstruation, madaling lamigin,
loss of hair, & cardiovascular problems,
● Bulimia nervosa
○ “Could eat an ox”
○ Not necessarily underweight
○ Episodes of no-control or binge-eating
episodes
○ There are purging episodes like taking
laxatives, vomiting
○ No control
○ Concealment with the way they eat
○ Guilt with the way that they eat
● Binge-eating
○ Kakain ng kakain with no form of control
○ Related to obesity
○ Out of control
○ No purging
○ Obesity
○ Guilt
■ Something that they can’t control
● Spotting individuals at-risk of eating disorders
○ Weighing more often
○ Extreme weight change
○ Constipation
○ Excessive exercise
○ Twisted body image
○ Missing meals
○ Distorted eating habits
○ Problems associated with sleep
■ Sleep irregularities
● 8-10 hours of sleep is the average sleep
● Listen to your body
● Suprachiasmatic nucleus
○ Part of our hypothalamus, which is a part of
limbic system
○ In charge of regulating circadian rhythm
● Circadian rhythm
 ○ Our sleep & wake cycle
○ How does our body know that it’s time to
sleep or wake up with the help of our
melatonin
● Melatonin
○ Activated during madilim ang paligid
○ Sleep hormone in our body
○ Properly activated
○ Not using devices before you sleep
○ Temperature affects our sleeps
○ Too hot or too cold results to nightmares
■ Insomnia & Hypersomnia
● Insomnia
○ Too little
○ Mababaw ang tulog
● Hypersomnia
○ Too much
○ Antukin during unideal times
● May be due to latrogenesis
○ Medicines na tinitake natin
● Treatments
○ Cognitive behavioral therapy
○ Engage in habits that will help us sleep
■ Sleep Apnea
● Breathing interruptions while we sleep
● Obstructive
○ Nahihirapan or tumitigil ang paghinga due
to obstruction in the airways
● Central sleep apnea
○ Central nervous system fails to facilitate the
right kind of mechanisms para continuous
yung paghinga
■ Periodic Limb movement disorder
● Involuntary movement
● Poor sleep
■ Restless Leg Syndrome
● Uneasiness sa paa bago matulog
■ Narcolepsy
● Sleep attacks anytime of the day
● Biglang nakakatulog
 ● Abnormality in the way our body provides REM
mechanisms
● No treatment
■ Night terrors
● Piercing scream
● Sudden waking
● No memory
● Kids often experience
■ Nightmares
● Anxiety producing images
● Vivid memory
● Extreme emotions makes you remember things
vividly & activate amygdala, part of limbic system
■ Sleep walking
● No memory
● Stage 3-4 of REM
● Deep sleep
● Wag gigisingin
● coordination

Cognitive Challenges
Interpersonal perspective taking
● Robert selman
● Nagiging problematic because they come with development that alters
our behavior
● You are now taking perspectives from other people however, this can be
problematic if the perspective that we see isn’t healthy
● Let’s be careful of what perspective do we want to keep
● Interpersonal understanding
● Cognitive & affective
● Mature interpersonal perspective
● Taking ability
● Expanding from singular

Adolescent Idealism
● Convictions
● Best possible outcomes
● This is where we begin to form our own principles or ideas
● We begin questioning that things we used to accept
● Friction wit the older generation kasi nafform na natin
 ● If we let this go uncontrolled, it can lead to messianic complex
● Messianix complex
○ God complex
○ Belief that we have a divine role in the world
○ We let it get into our heads and mahirap makipaginteract
○ It’s ok to be idealist but keep it in check
● Problematic becomes of the mindset that nothing bad can happen to me
& only bad things can only happen to others
● Self awareness, uniqueness, critical thinking
● Fidelity
● Socio-political responsibility
○ Young activists

Personal Fable
● Thoughts, ideas, etc natin ay satin lang or exclusively na im not like others
● Belief that we have immortality or invincibility
○ It feels that bad can only happen to other ppl which can lead to
adolescence making risky behaviors
● David Elkind
● Immortality and invincibility
● Adolescent egocentrism
○ Unrealistic belief about their perspective about us
○ More likely to think that you are being judged
○ We have to acknowledge our hormones & cognitive development
○ You can’t take the perspective of other people
● Spotlight effect
○ We feel as if the world is watching our every move kahit di
naman
○ Easily get conscious
● Risky behaviors
● Convictions

Success & Failure

● Adolescence is where we explore to form our identity
● Not all of our adventures will be successful
● When we’re experiencing things, it’s ok to make mistakes because that’s
how you learn
● Development
● Cut yourselves some slack
● It’s important on how you’re going to take the situation
Psychosocial Challenges
Search for identity
● Point in our life where we’re establishing our identity
● Good influences
● Identities that we’re going to form is genuine to us & will help us in the
long run
● Finding balance
○ In our search for identity, nagkakaroon ng concern because we
have to find an identity that is genuine to us & has a sense of
belongingness in the social aspect
○ We can't immediately find the right circles that will celebrate the
identities that we have
● Strong foundation of identity
● Having a strong foundation of identity
● Get to know ourselves more
● Intimacy vs isolation
○ If di naidentitfy yung identity, there will be identity crisis
Turbulent emotions
● Developing emotionally
● There are adjustments starting with your own emotions
● Mood swings
● Emotional outbursts
● Play with all factors (hormones, environment, adjustments)
● It’s bound to be challenging at times but it’s normal
● To foster ourselves even better, we have to ge to know ourselves more
● Getting to know our emotions
Parent-child disagreements
● We’re trying to free ourselves from the bounds of childhood
● Self-emancipation
● Ideal parents
○ Di lahat naffulfill
○ Better to accept kakayahan ng parents natin
● seek help from parents
● Bound to have friction
● Intermittent seeking of parental support
○ coraline
Peer groups
● Buffer
● We have this stronger connection with the peers
 ● Peers as everyone
● Risk-taking behaviors
● Groupthink
● Familial issues sa home is natatabunan
Sexual interest
● Should not treat as taboo
● Manage our impulses
● Be responsible
● Neuroendocrine system
● Exocrine & endocrine
● Estrogens & androgens
● Misinformation
● The “talk”
○ Talk to the right people so they can tell us facts & we won’t
receive misinformation
● Effects of secrecy
Substance abuse
● Curiosity
● peer pressure
● Rebellion
● relief from emotions
● grown-up feeling
● Modeling
● Boredom
● Ignorance
● having “fun”
● self medication
● DSM V
● Maghanap ng outlet na makakatulong satin
● Drinking, smoking
● There are treatments available
● Let’s find healthy outlets that we can engage with

Moral Challenges
Age 13
● Reciprocal consideration
● Consequences
● Nakikita ung consequences ng ginagawa natin
● Ability to appreciate other people’s experiences
● establish moral reasoning
 Age 15-17
● Where we apply moral reasoning with the intense emotional attachments
that we have with the people around us
Age 18-21
● Long term relationships
● Intimacy vs isolation

STRESS
● Strain, pressure, or force in a system
● Total natural response of an individual to what may be perceived as a threat
that they could not deal with due to lack of proper resources
● Stressful ang bagay if we feel incapable of addressing them
● May mga situation na biglang stress
● Internal & external
● Your stress management
● Inevitable
● Interpretation gn brain is we’re in danger
● High alert of systems = weakening of immune system
● Stressors
○ Things that ignite tension, danger, and threat
● This can come from:
○ Physiological changes
○ Self-perception
○ Expectations
○ Parental issues
○ Illnesses, death
○ Peer problems
○ School demands
○ Changing schools
○ Learning difficulties
● Stress response
○ Increased heart rate
■ We’re becoming anxious of the things that we have to do
○ Rapid breath
○ Pupil dilation
○ Blood thickening
○ Colder skin
○ Pain reception reduces
4 types of stress
Distress
● Negative stress
● Nakakapagpakaba satin
Eustress
● Positive stress
● Kapag naeexcite
● Brings sense of fulfillment & joy

Hypostress
● This is where we feel bored or unchallenged
● Lack of inspo
● Repetitive yung ginagawa, we are more prone to this
● Prolonged periods of this isn’t good because it can affect our motivation
& overall wellbeing
Hyperstress
● Having more stress than one can handle
● Either positive or negative
● Lead to feeling or burnout
● Pushed beyond our limits

Stress responses
● Adrenaline rush
● Pag di tayo na-stress, our bodies will not facilitate the necessary
responses
● Our brains is naturally wired to look for stress
● If may nakikita tayong wala sa equilibrium, doon tayo nagrrespond
● Conscious process to acquire positive attitude about it
Flight-stres
● Umalis
● Fleeing the stressor
● May nakitang kotse so we move away from the car
Fight-stress
● we have to fight predators
● When we’re facing the challenge head on
● Meron aatake sayo, tapos nasalag mo
Freeze-stress
● Physiological responses are on hold because we don;t have any other
way of addressing the situation
● Individuals hold back
● Happens when retaliating isn’t appropriate
 ● One example is public speaking

Effects of stress
● Upset stomach
○ Performing on stage
○ butterflies
● Migraine, dizziness, acne
● Elevated blood pressure
● Irritability
● Chest pain
● Strain on the heart
● Impairment of brain memory cells
○ Hormones sa utak is nagffire up pag nasstress so it can affect
long term memory cells
● Fat deposit on the waste
● Ulcers
● Loss of hair (alopecia)
● Depression
● Appearance of aging
● Weakened immune system

Stress management
● Having a good support system
● Sense of control
○ By fortifying our competencies
○ Engaging in things we can do
● Attitude & outlook
● Ability to deal with emotions
● Knowledge sa kung anong kayang gawin
● Being prepared for the stressor
○ Foresee the possibilities so we can prepare for it para di mawala
yung belief in our sense of control
● Tackle the problem
● Create a stress journal or include the topic stress in your personal journal
● Develop a stress relief toolbox
● Understand how you experience stress
● Identify your sources of stress
● Learn your stress signals
● Recognize how you deal with stress
● Find healthy ways to manage stress
 ● Take care of yourself
● Reach out for support
○ Reaching out is okay
○ Vent it out with other people
○ Try journaling

Mental health
● Condition of the mind which wellness is felt by the individual
● A person is considered to have a good mental health is he/she is aware of his
mental health & has control over it
● Diagnostic & statistical manual of mental disorders
○ Dito nakalagay lahat ng mental health disorders & treatments
● Improving mental health
○ Communication
○ Physical engagement
○ Good sleep
○ Socialization
○ Time-outs
○ Honing skills
○ Goal-setting
○ Well-adjustment
○ Self-acceptance
○ Caring for others
○ Talking to a professional
● Factors to mental health
○ Hereditary elements
○ Physical factors
○ Unmanaged stress
○ Lack of a secure or permanent dwelling place
○ Negative experiences during childhood & being discriminated against
○ Being left out by friends
○ Having feelings of sadness
○ Losing a loved one
○ Social disadvantage, poverty, or debt
○ Long term physical health condition
○ Traumatic experiences
● Mental health red flags
○ Changes in mood
○ Behavioral changes
 ○ Difficulties in school & in relationships with friends
○ Physical manifestations
○ Taking substances
■ Naaalter yung reality ng tao

The 4D’s of abnormality

Deviance
● Naiiba siya sa normal setup
Distress
● Causing negative stress sa tao
Dysfunction
● Di maperform normal routines
Danger
● Impose dangers to themselves & other people

2 diagnosis
Neurosis
● Extreme forms of normal moods or emotions
● Anxiety
● Mood disorders
Psychosis
● Break from reality
Neurosis Psychosis

Reality testing judgement present Reality testing judgement absent

Personality not affected Personality is affected

Insight is present Insight is absent

Delusions are absent Delusions are present

Hallucinations are absent Hallucinations are present

Not disorganized speech disorganized speech is present

Disorganized behavior absent Disorganized behavior is present

Mental health disorders

Depression & Mania
● Not disorders
● Mood disturbances lang
 ● Emotional disturbances that affect physical, social, perceptual, & an
individual’s thought process
● Depression
○ Low moods
○ Major depressive disorder
■ Depressed mood for 2 weeks or more
■ Loss of interest
■ Fatigue
■ Weight changes
■ Insomnia or hypersomnia
○ Premenstrual dysphoric disorder
■ Mood disturbance kasabay ng menstruation
■ Similar symptoms with MDD
■ Manifestation is in-sync with menses
○ Persistent depressive disorder
■ Dysthymia
■ Not quite MDD
■ May periods na di nakakaexperience ng depressive moods
■ normal mood in between
■ Persistence for years
■ Double depression
● Mania
○ Extremely elated of a person
○ Bipolar disorder
■ Sways from depression to mania with rapid switches
■ Mania
■ Hypomania
■ Manic-depressive insanity
■ Remission
■ Bipolar I
● Sways from depression to mania with rapid switches
■ Bipolar II
● Nakakexpericne parin ng depressing foods
● Not full on mania
● Controlled pa yung experience of feelings of
elation

ENHANCING THE POWERS OF THE MIND

The brain
● Cerebrospinal fluid
○ Protects the brain
○ Allows our brain to move along with our head
● 350 grams at birth
● 1,350 grams at 7 yrs old
● Fully developed adult brain is 1.5 grams
● Large consumer of our energy because it consumes 20% of energy despite the
size
● It is a smaller part of our body
● Millions of cells

Regions
○ The Hindbrain
■ Located behind the head
■ Primarily responsible with primitive, instincts, autonomic functions
(blood pumping)
■ Di naccontrol
■ Mainly made up of brain stem & cerebellum
■ Parts:
● Cerebellum
○ Means little brain
○ Contains more neurons than any other part of our
brain
○ Responsible for posture, balance, speech & muscle
coordination
○ Regulates voluntary movements
● Brain stem
○ Responsible with fight, flight, freeze, sex drive
○ Main function is to connect the brain to the nervous
system
○ Regulates breathing, heartbeat, & digestive
functions
● Medulla oblongata
○ Located at the point which the spinal cord enters the
skull and enters the brain
○ Responsible for blood circulation, digestion, &
perspiration
● Pons
○ Bridge
 ○ Has neural fibers that pass from one point to
another
● Reticular activating system (RAS)
○ Responsible with attention, sleep wake cycles
○ Di alam if saan located kasi kalat kalat
○ Midbrain
■ Gitna
■ Smallest part
■ Switch
■ Contains different nuclei that allows our brain to function
■ Interconnects brain functions
○ Forebrain
■ Most recent
■ Higher order
■ Uppermost
■ Made up of cerebrum, limbic system, pituitary gland
■ Cognitive development
■ Responsible for reasoning & problem solving
■ Parts:
● Cerebrum
○ Wrinkly part
○ Makes up majority of our brain
○ Responsible with learning, remembering, language
& emotion
○ Houses the cerebral cortex & prefrontal cortex
○ Cerebral cortex
■ Play a vital role in thinking & mental
processes
○ Prefrontal cortex
■ In charge of character, impairment, social
behavior, complex motor
○ 4 lobes:
■ Frontal lobe
● Responsible for a person’s character &
personality
■ Parietal lobe
● Responsible for senses
● Processes information from the senses
● Pag nadamage, magkaproblem sa
verbal ability, left & right perception
 ● responsible for processing sensory
information
■ Temporal lobe
● Responsible for auditory info
● Assist with speech, perception &
hearing
● Pag nadamage, language & memory
ang concern
■ Occipital lobe
● Responsible with the oculus
● Processes visual info
● Interprets the visual info in the eyes
● Pag nadamage, trouble with
recognizing colors & words
● Limbic system
○ Responsible for feelings & functions na autonomic
like feeding
○ Thalamus
■ Between the cerebral cortext & forebrain,
■ Concierge
■ Receives sensory info for initial processing &
release it to the cerebral cortex
■ Receptionist
■ Nag-aassign ng room para dun sa
information
■ Responsible with sleep regulation, alertness,
& wakefulness
○ Hypothalamus
■ Located at the lower middle part of our
brain
■ Pituitary gland
● The hypothalamus tells it to release
the hormone or not
● Part of the endocrine system
■ Homeostasis
● Pagkakaroon ng equilibrium
● Dapat normal yung temp, heart rate,
etc,
 ● Secretes hormones that control body
temperature, thirst, hunger, & sex
drive
● Nagffire up pag need yung functions
○ Amygdala
■ An important part especially in storing
memory
■ Activates fight, flight & free responses
■ Encodes emotions associated with long term
memory
■ Plays a vital role in survival
■ Alerts the hypothalamus kung anong
hormones ang irrelease
○ Hippocampus
■ Related with our memory
■ Our ability to learn is largely affected by
the hippocampus
■ Information for long term storage
■ Compares with the learning & long term
memory
■ nagssort parang librarian
■ Responsible for making the neurons
■ More neurons = more easier to stimulate
stimuli

BRAIN CELLS
● Nerve cells
○ Aka neurons
○ Sends & receives signals
○ Capable ung bodies to respond sa certain functions of the mind
simultaneously
○ Hi-speed kasing bilis ng bugatti
○ can travel at speeds ranging from 70-120 meters per second
○ They receive and send 8.8 quadrillion messages per day
○ Responsible for autonomic actions
○ Capable of transmitting electrical signals
○ Structure of a neuron
○
■ Dendrites
● Branch like structure
● Receiving area
● Receives impulses or signals from other neurons
■ Cell body
● Aka soma
● Has a nucleus
● Dadaan dito after dendrites
● Nucleus
○ Perform metabolic & reproductive functions
○ Brain of the cells
○ Contains DNA & RNA
■ Axon
● Carries the impulses away from the cell body
● Lengths may vary
● Most excitable part because it contains high density of
sodium channels
● Sodium is capable of constructing signals
■ Schwann’s cells
● King of glial cells
● Keep fibers alive
● Form myelin sheath
■ Myelin Sheath
● Made out of lipid or fat
● Serves as an insulator to keep the transmission focused on
that particular neuron
● No insulator can result to malipat yung signal sa iba
● Made out of schwann cells
● Di dumadaan dito ung electrical signal
■ Node of Ranvier
● Gaps between the myelin sheath to allow the signal pass
through
 ■ Axon Terminals
● Lalabas yung signal dito
● This is where you pass through
● Serve as an airport of some sort
● This is the last top of the signal before if goes through
another destination
● Exits
● Branch like structures
● Stores chemicals wherein it stores neurotransmitters to
communicate with neighboring cells
● The axon terminals of the neuron doesn’t touch the
dendrites of the other nucleus
○ Synapse
■ Spaces between axon terminals & dendrites
● Glial cells
○ Don’t have impulses
○ Growth & development of neurons
○ Some can serve as an insulator
○ Aka astrocytes

IMPROVING EMOTIONAL INTELLIGENCE

● Intelligence
○ Ability to acquire & apply knowledge & skills
● Daniel Goleman
○ Popularize emotional intelligence
○ According to him emotional intelligence is:
■ Master aptitude
● Nakikita yung ability natin na magcope
● Also known as suitability in social situations
■ Affects by facilitation
■ Recognize, manage, evaluate
■ Guarantees success
○ According to him, an emotionally intelligent person is:
■ Self awareness
● Recognizes their own feelings
● Being in touch of how you feel
● Capable of identifying what you’re feeling
■ Self management
 ● Can regulate own emotions
● How are you going to regulate your emotions?
● May psychological & behavioral component
○ Paano ka magrereact sa certain emotion?
■ Social awareness
● Is considerate of the emotional energies of others
● Knowing how other people would feel in diff situations
■ Social skills
● Able to deal w/ emotions of other people
● How you present your skills to other people
● paano ka nakikisway sa emotions
● Salovey & mayer
○ Being able to monitor your emotions & knowing what to do with those
emotions by knowing how you feel
○ According to then emotional intelligence is:
■ Subset of social intelligence
● Bc it’s a social skill
■ Monitoring
■ Discriminating
■ Use of information
● Emotional quotient
○ Measure of emotional intelligence
○ Battery of tests
○ Measured though assessments
○ There are tools
■ Reuven bar-on EQ-I
● Associated with a person’s capability to think ???
■ MEIS
■ SASQ
■ ECI (SAQ)
● 3 components of emotions
○ Physiological
■ Involuntary response of our body to the emotion that we’re feeling
right now
■ Stress responses
■ Connected with amygdala
■ examples
● The physiological emotion to fear is tension
● If we’re sad, we may want to cry
○ Expressive
 ■ Behavioral response
■ Voluntary
■ May vary across cultures
■ How you express or show yung emotion
○ Subjective
■ How we personally experience emotion
■ May personal experiences of what makes us happy, sad, angry,
fearful, etc,
■ Personal relationship with our emotions
■ Don't have to be expressed

● Wheel of emotions
○ Introduced by Robert Plutchik
○ These 8 emotions constitute our [emotions??]
○ When we’re able to discern our emotions better, we’ll be able to
regulate or control it better
○ Varies in intensity
○ Sadness
■ Sdsdsdd
○ Trust
■ Sdsds
○ Fear
■ Sdsdsd
○ Surprise
■ Sdsdds
○ Anticipation
● How to improve emotional intelligence
○ Soft skills training
○ Reading good books
○ Receiving guidance

ENRICHING PERSONAL RELATIONSHIPS

Friendship
● Hallmark
● Dito nahuhulma yung identity natin
● Thru this, we exercise skills
● Levels of friendship
○ Acquaintances
 ■ Someone who joins you occasionally
■ Kakilala mo pero yung depth ng pagdisclose sa isa’t isa is di pa
malalim
○ Companions
■ People with whom you share a common interest
■ Mas malalim because who know that they are interested in
something and in someone
■ Friends na mas close but not the people that we would run to
■ Now enough interaction with them
○ Intimates
■ Best friends, essentially
■ With whom we invest our time generously
■ Ideally, they’re the ones who encourage and aid us in dealing with
our blind spots
● Friendship essentials
○ With the 3 concoction of these 3, susunod na yung lahat ng values
○ Honesty
■ Honest with how we feel towards the person
○ Humility
■ Accept the honesty
○ Discretion
■ We trust this person to keep our secrets
● Peer groups
○ Isang pagtitipon ng individuals
○ Nabubuo ito because we share similar (1) age (2) social class and (3)
values
○ Types
■ Crowds
● Have 10-20 members with similar social activities
■ Cliques
● Smaller number, with common interests
○ Provides the ff:
■ Autonomy
■ Secure social environment
■ Overall well-being
■ Source of info
■ Teach social roles
■ Practicing venue
■ Teach collective
○ Peer influence
 ■ Aka peer pressure
■ When you choose to do something you otherwise would not do
because you want to feel accepted
Attraction
● Interpersonal
○ Doesn’t exclusively apply to romantic relationships
○ Forms of interpersonal attraction
■ Liking
■ Friendship
■ Infatuation
● Being “sweeped off your feet”
● Being smitten
● Aka unreasoned passion
● ligaya-eraserheads
■ Love
● Through biological lenses
○ Lust
■ Unang urge is reproduction
■ Sex hormones
■ Hypothalamus
■ Fires up our hormones
○ Attraction
■ Mas malalim na pagsasama
■ Dopamine
● Hormone that is released when we
experience happiness
● Happy hormone
● Dapat may interaction
■ Norepinephrine
○ Attachment
■ Oxytocin
● Hormone that’s released when you
hug a person
● Nagkakaroon ng bonding
● Narrealease during childbirth
(connection between the mother and
child)
● Philosophical
○ Philia
■ Between friends
 ○ Eros
■ Romantic relationships
○ Storge
■ Between family
○ Agape
■ Love from God
● Triangular Theory
○ Liking
■ Intimacy
○ Romantic Love
■ Passion + intimacy
○ Companionate
■ Intimacy + commitment
○ Infatuation
■ Passion
○ Fatuous Love
■ Passion + Commitment
○ Empty Love
■ Commitment
○ Consummate Love
■ Intimacy + Passion + Commitment
● Falling in love
○ Kshdhsjdhs
● Equity Principle
○ You get what you give

PRINCIPLES OF PERSUASION
● Reciprocity/Mutuality
○
● Commitment, Obligation, Consistency
○
● Social Proof or shared evidence
○
● Authority or power
○ If someone is on power, it’s easier for usto be persuaded
○ Example
■ Incorporating doctors sa safeguard
● Liking or fondness
 ○ dsds
● Scarcity or inadequacy
○ When people see that there’s limited availability of something, people
are easily persuaded
● Conformity
○ Characterized by an individual changing his/her behavior in response to
pressure whether real or imagined
■ Normative
■ Informational
● Compliance
○ Submission to a demand or appeal
○ examples
○ Foot in the door
○ Door in the face
○ Low ball
○ That’s not all
○ Ingratiation
○ Reciprocity
○ Hard to get
○ Deadline
○ Good mood