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Unit 3:
Managing and Caring
for the Self
Online Module Created by Paula Ferrer Cheng

01.
How to Learn Better?
Conditioning

Improving One’s
Study Habits
1. Attend all classes.
2. Take good notes.
3. Study your lessons and other
reading materials daily.
4. Research to improve your
background in the course.
5. Develop a list of possible
questions.
6. Ask questions in class.
7. Avoid a last-minute cram
session, and sleep at least 8
hours the night before the
exams.
8. Eat nutritious food.

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But that’s not all what a

good student is!

Getting stress out of your life

takes more than prayer alone.

You must take action to make

changes and stop doing whatever
is causing the stress.

You can learn to calm down

in the way you handle things.
- Joyce Meyer

If you’re reading this..

RELEASE YOUR SHOULDERS FROM YOUR EARS

UNCLENCH YOUR JAW

REMOVE YOUR TONGUE FROM THE ROOF OF

YOUR MOUTH

RELAX

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HOW TO
LEARN?
 CLASSICAL CONDITIONING
 OPERANT CONDITIONING

CLASSICAL CONDITIONING:
 is learning through association
 In simple terms two stimuli are linked together to produce a new
learned response in a person

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CLASSICAL CONDITIONING:
 is learning through association
 In simple terms two stimuli are linked together to produce a new
learned response in a person

CLASSICAL CONDITIONING:
What Piques my Interest?
INTERESTING TOPIC INQUIRE
[unconditioned [unconditioned
stimulus] response]

CLASSICAL CONDITIONING:
What Piques my Interest?
UNINTERESTING INTERESTING INQUIRY
TOPIC TOPIC
[conditioned [conditioned
[neutral
stimulus] response]
stimulus]

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CLASSICAL CONDITIONING:
What Piques my Interest?
UNINTERESTING INTERESTING INQUIRY
TOPIC TOPIC
[conditioned [conditioned
[neutral
stimulus] response]
stimulus]

CLASSICAL CONDITIONING:
What Piques my Interest?
UNINTERESTING INTERESTING INQUIRY
TOPIC TOPIC
[conditioned [conditioned
[neutral
stimulus] response]
stimulus]

OPERANT CONDITIONING:
EFFECT OF CONSEQUENCES ON BEHAVIOR

Thorndike’s Law of effect:

If an action is followed by a pleasurable
consequence, it will tend to be repeated.

If an action is followed by an unpleasant

consequence, it will tend not to be repeated

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OPERANT CONDITIONING:
EFFECT OF CONSEQUENCES ON BEHAVIOR

Give your self a reward!

Growth Mindset
Knowing that the ABILITY TO LEARN…
is not fixed;
It can change with effort.

The BRAIN learns in response to challenge.

Failure is not permanent.

02.
Setting goals
How to create a To-Do List?

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GOALS
 Guide to act

 Goals determine, what you

want to do, where you want to
go.

 Motivates one’s behavior

 Energizes people to move
 Goals give direction and
purpose
 No goal = No motivation

S - Specific
Your goal should be definite and
exact (clear and specific)
Otherwise, you won't be able to
focus your efforts or feel truly
motivated to achieve it.
• What do I want to achieve ?
• Why do I want to achieve it?
• Who will benefit from it?
• Where will it be best located / Where
will I be?

M - Measurable

Setting measurable goals is

important in order to track
your progress and stay
motivated.
• How many?
• How much?
• For How long?

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A - Action Plan
Goals should motivate
you to stretch your
abilities towards
proper planning.

You will further begin

to identify different
resources that can
bring you closer to it.
Do I need handouts?
Group study?

R – Relevant/Realistic
Goals need to be realistic and achievable for it to be successful.

Relevant goals must also be applicable to the present situation and

aligned to the vision you set.

T - Time Bound/Time Limit

Every goal needs a deadline, this will motivate you and help you focus
toward your goal.

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T - Time Bound/Time Limit

Every goal needs a deadline, this will motivate you and help you focus
toward your goal.

• Dentistry with Latin honors YEAR

Graduate NU
2027

Submit: UTS
•Turn In: November 16 ;
Activity in MS
Teams 11:59PM

Ready, Set, Goal!

Specific 1. Create a To Do List

2. Determine a Long Term Goal
Measurable  Write at least 1 Long Term Goal
 Target: “When”
Action Plan
3. Determine Short term Goals
Realistic  Write short term goals
 Target: Things to do For the Day_
Time-bound 4. KEEP IN THE MIND “SMART”
GOALS

03.
What motivates me?

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What is Motivation?
The process by which
The factors that direct activities are started,
and energize the directed, & sustained
behavior of humans and to fulfill both physical
other organisms and psychological
needs

Maslow’s
hierarchy of needs

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Hierarchy of Needs
● Basic Human Needs
● Arranged: A higher need but one
less basic to survival
● Lower-level needs have prepotency
over higher level needs
○ It means they must be satisfied

first

Remember
The prize
you Picked??

What currently
motivates you?

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Physiological
needs
 Most prepotent
 Include: Food, water,
oxygen, maintenance of
body temperature, etc.
 Only needs that can be
completely or overly
satisfied
 Recurrent in nature

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Safety needs
 Include: physical security,
stability, dependency,
protection, freedom from
illness, fear, anxiety,
danger, & chaos
 Activated during
emergency situations
 Often motivated by safety
needs: Children

Love & Belongingness

NEEDS
 Include: desire for friendship, a
mate and children, need to
belong to a family, a club, or
neighborhood, or a nation
 Includes aspects of sex and
human contact
 Motivation for Love:
Strongest when need is
partially satisfied (as compared
to healthy amount of love or non
at all)

Esteem
NEEDS
 Include: Self-respect,
confidence, competence,
knowledge that others hold
them in high esteem

Reputation
- perception of prestige, recognition, fame achieved in the
eyes of others

2 LEVELS

Self-esteem
- own feelings of worth and confidence;
- based on real competence & not merely on others’ opinions

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Self-Actualization
needs
 Include: Self-fulfillment,
realization of all potential,
desire to be creative

 Note: Satisfaction of esteem

needs don’t always move to self-
actualization level

04.
How to Beat Stress?
What are some suggestions?

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Suggested Ways
To Beat Stress
Quickly
 Snuggle, Kiss, or Hug
 Paint
 Take a bath
 Dance
 Play – Games, Toys,
Puzzles
 Meditate*
 Pet an Animal
 Drink Soothing Tea
 Get a Massage
 Enjoy a Yoga Session

Suggested Ways
To Beat Stress
Quickly
 Exercise
 Listen to your favorite
songs
 Talk it Out*
 Take a Break From
Technology
 Draw or Doodle
 Smile
 Take a Nap

Suggested Ways
To Beat Stress
Quickly
 Videos on YouTube that
Make You Laugh*
 Look Up Cute Pet Photos
 Start a Gratitude Journal
 Outsource Your Tasks*
 Perform an Act of
Kindness*
 Give a Compliment*
 Treat Yourself*

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But before we try these,

There is one thing that’s
very important to know…

When you want get

rid of stress,
you have to learn
about it.

What is stress?

AN
A PERCEPTION A RESPONSE A POSSIBILITY
ALARM SYSTEM

an internal It’s YOUR Stressor Could be

alarm system body’s + harmful &
that which YOU response to a YOUR Stress exhausting OR
can set real or response useful &
perceived energizing
threat

Stress could also be…

positive negative
• Also called EUSTRESS • Also called DISTRESS

• It can help you achieve your • Can result when there is too
goals much pressure (or trauma)
• Research suggest that and you are unable to cope
acceptable levels of stress with it
may even help you to focus
and concentrate better
• We need this kind of stress in
our life

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BUT…

Stress can be positive or negative,

depending on how it’s perceived,
managed, and put to use.

Stressors (causes of stress)

may be categorized into…

Environmental Life situations

having a relative or pet
poverty, pollution,
die, parents who
crowding, noise, or
separate
natural disaster

Cognitive or
thinking
Personal behavior Problems, deadline,
negative reactions in work load. How you
the body and mind perceive the situation.
caused by using drugs
or not exercising.

INTERNAL FEELINGS
(i.e. fear of doing something)

THOUGHTS
(i.e. continuous worrying)

AND CERTAIN BEHAVIORS

(i.e. procrastination)

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05.
Stress Response
What happens to us?

General Adaptation Syndrome

(by Hans Selye)

When you How your body Our bodies

perceive a and mind react is respond in 3
situation or event your STRESS stages:
to be a threat, RESPONSE. 1 Alarm
your body begins 2 Resistance
to respond. 3 Fatigue

You may feel these initial symptoms:

Increased heart rate

Increased breathing
Increased energy
What causes this?
Stage 1:
alarm
The Hypothalamic-
Pituitary-Adrenal (HPA)
axis is triggered.
Following a release of
cortisol, adrenaline &
norepinephrine

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What causes this?

The Hypothalamic-
Pituitary-Adrenal (HPA)
axis is triggered.
Stage 1:
alarm
CRH – Corticotropin-releasing hormone
ACTH – Adrenocorticotropic Hormone

When we lose our

TEMPER…

Our bodies
enter into

Stage 1:
FIGHT OR
FLIGHT MODE
Stress
hormone

alarm
(cortisol)
Sharpening
surges
of our
senses,
tensing our
Example, we muscles Preparing
got scolded. ourselves
We may for battle
answer back You feel
to our pumped, you
parents or sweat a lot,
walk out you want to
You may
pee, your
become very
mouth
sensitive
becomes dry You’re like a bomb
“Lagi na lang
sometimes ready to explode
ako!”

Once the alarm goes off, and you recognize

that “Stressed na ako!!”, your body tries to
repair & return to its normal state

Extremely stressful situations sometimes lets

you to accomplish incredible feats of
strength. (People can lift heavy appliances Stage 2:
resistance
during emergency evacuations!)

The arrows are your stressors,

the “sword & shield” is your resistance…

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When you have been experiencing a

stressor is for too long, this stage of
resistance is also prolonged.

You now enter stage 3 Stage 3:

The exhaustion/fatigue stage gives
you a tired feeling that lowers your
level of activity.
fatigue

Stage 3:
fatigue can be experienced as…

Physical Psychological
Fatigue Pathological Fatigue Fatigue
occur at the end overworking Result from
of a long day or body’s defenses constant worry,
after exercise. in fighting overwork,
disease. depression,
boredom and
isolation.

05.
Stress, Personality, &
Illnesses
How does stress affect our
vulnerability?

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Your Personality is another factor in

how you handle stress
Type a
competitive
high achieving
most likely to develop heart disease

Type b
“laid back”
non-competitive
less likely to suffer from heart disease.

Type c
Lone workers
Detail-oriented
Perfectionists
Stress Prone

Stress can affect your

health

Your psychological state

influences your immune
system via the nervous
system.
Psychoneuroimmunology - study of
interaction between psychological
processes & the nervous & immune
systems

Stress-related Illnesses
• Alcohol and drug dependencies
• Asthma, allergies and skin diseases
• Anxiety
• Backaches
• Cancer
• Depressed immune system/increased
likelihood of colds and infections
• Depression and suicide
• Headaches (migraines, too)
• Heart disease/heart attack
• High cholesterol
• Sleep disturbances
• Stroke
• Ulcers and digestive disorders

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Let’s have
a final
activity to
beat
stress
CREDITS: This presentation template was
created by Slidesgo, including icons by Flaticon,
and infographics & images by Freepik.
Please keep this slide for attribution.

CREDITS: This presentation template was

created by Slidesgo, including icons by Flaticon,
and infographics & images by Freepik.
Please keep this slide for attribution.

Take care
of your
self, first.

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