TAKING CHARGE OF

ONE’S HEALTH
Understanding The Self
 LET’S PLAY!
“TUMPAKNERS”
Rules:
In this game, the players is divided into two
groups with one pair from each, who should
provide the same answer in the category that
would be given by the game masters.
STRESSORS AND
RESPONSES
Self-care starts with taking charge of one’s
health. It is important to nurture not only our
physical health but especially our mental health.
 WHAT IS STRESS?
• It is a complex physiological and
psychological response that occurs
when individuals perceive a discrepancy
between the demands placed on them
and their ability to cope with those
demands.
• It is a natural and adaptive reaction that
prepares the body to face challenges.
 THREE KINDS OF STRESS
EUSTRESS NEUSTRESS DISTRESS
• Positive and beneficial • Neutral or non- • Negative and harmful
form of stress significant stress form of stress
• From enjoyable and • Neither positive nor • From threatening and
non-threatening negative but may still overwhelming
situations affect an individual's situations
• feelings of excitement, overall well-being • Effects on mental,
motivation, and a emotional, and
sense of physical well-being
accomplishment
WHAT ARE STRESSORS?
• These are external events, situations, or
conditions that place demands on
individuals, eliciting a stress response.
• These can be physical, psychological, or
environmental factors that challenge an
individual's ability to cope.
 EXAMPLES OF STRESSORS
• Suffering from an illness or injury that places physical strain
on the body and requires medical attention.
• Facing tight deadlines and a heavy workload at work, causing
stress due to the pressure to perform.
• Experiencing conflicts within a close-knit group of friends,
leading to tension and emotional strain.
• Living in an area prone to natural disasters, such as
earthquakes or hurricanes, leading to constant concerns about
safety.
 SIGNS AND SYMPTOMS OF STRESS
PHYSICAL • Low energy
• Headaches
• Upset stomach (diarrhea, constipation, nausea)
• Aches, pains, tense muscles
• Chest pain and rapid heartbeat
• Insomnia
• Frequent colds and infections
• Loss of sexual desire and/or ability
• Nervousness and shaking, ringing in the ear
• Cold or sweaty hands and feet
• Excess sweating
• Dry mouth and difficulty in swallowing
• Clenched jaw and grinding teeth
 SIGNS AND SYMPTOMS OF STRESS
COGNITIVE/ • Forgetfulness
• Preoccupation
PERCEPTUAL • Blocking
• Errors in judging distance
• Reduced creativity
• Lack of concentration
• Lack of attention to detail
• Orientation to the past
• Attention deficit
• Disorganization of thought
• Negative statement and negative evaluation of
experiences
 SIGNS AND SYMPTOMS OF STRESS
EMOTIONAL • Depression or general unhappiness
• Anxiety and agitation
• Moodiness, irritability, or anger
• Feeling overwhelmed
• Loneliness and isolation
• Any other mental or emotional health problems
 HOW THE BODY REACTS TO STRESS

RECOGNITION APPRAISAL MOBILIZATION RESPONSE RETURN

RECOGNITION
• The anticipation of something to happen, which is called the
demand.
 HOW THE BODY REACTS TO STRESS

RECOGNITION APPRAISAL MOBILIZATION RESPONSE RETURN

APPRAISAL
• The formation of belief or disbelief in the ability to
overcome the demand.
 HOW THE BODY REACTS TO STRESS

RECOGNITION APPRAISAL MOBILIZATION RESPONSE RETURN

MOBILIZATION
• How the body gets triggered and prepared when demand is
appraised by stress.
• The nervous system communicates to the rest of the organs,
glands, and hormones that start reacting to a foreseen threat.
 HOW THE BODY REACTS TO STRESS

RECOGNITION APPRAISAL MOBILIZATION RESPONSE RETURN

RESPONSE
• The physical action which is usually choosing between fight or
flight.
• Fight – facing the situation head on
• Flight – escaping the situation in order to neutralize it
 HOW THE BODY REACTS TO STRESS

RECOGNITION APPRAISAL MOBILIZATION RESPONSE RETURN

RETURN
• The state of mind and bodily functions going back to their
usual calm states.
• Happens when stress is neutralized.
 STRESS AND FILIPINOS
According to Aldwin (2007), culture can affect stress and coping
processes.
• Shapes the kind of stressor that an individual is likely to
experience
• May affect the appraisal of a certain event
• Affects an individual’s coping strategies
• Provides different time-honored tools/mechanisms by which
an individual can cope with stress
 HOW WESTERN AND ORIENTAL CULTURES VIEW FILIPINO TRAITS

FILIPINO TRAITS WESTERN CONCEPT ORIENTAL CONCEPT

AND VALUES (NEGATIVE) (POSITIVE)
Hiya Stops one from taking Contributes to peace of
action, and makes a mind
person weak, timid, and
meek
Ningas cogon Make a person an Makes a peaceful and
underachiever because tranquil life because one
he/she cannot persevere is unruffled when things
in seeing things go wrong
 HOW WESTERN AND ORIENTAL CULTURES VIEW FILIPINO TRAITS

FILIPINO TRAITS WESTERN CONCEPT ORIENTAL CONCEPT

AND VALUES (NEGATIVE) (POSITIVE)
Pakikisama Turn a blind eye to the Keeping polite distance
wrong doings of others for from other people’s life
the sake of personal to maintain peace and
relationships harmony
Patigasan Being stubborn and Makes a person stand for
resisting reconciliation what is right and refused
to be intimidated or
forced to submission
 HOW WESTERN AND ORIENTAL CULTURES VIEW FILIPINO TRAITS

FILIPINO TRAITS WESTERN CONCEPT ORIENTAL CONCEPT

AND VALUES (NEGATIVE) (POSITIVE)
Bahala na Leaves everything to Develops humility and
chance with the help of a gratefulness, and
divine power strengthens the Filipino
psyche
Kasi Disowns responsibility, Does not become overly
and puts blame on others stressed for failing
Saving face Shirking from Allows the person to
responsibility keep his/her dignity
 HOW WESTERN AND ORIENTAL CULTURES VIEW FILIPINO TRAITS

FILIPINO TRAITS WESTERN CONCEPT ORIENTAL CONCEPT

AND VALUES (NEGATIVE) (POSITIVE)
Sakop Never learns to be Promotes unity, and
independent provides a sense of
belongingness and
security
Bukas na (Mañaña Promotes laziness Knows how to keep
habit) things in stride rather
than be stressed or
tensed
 HOW WESTERN AND ORIENTAL CULTURES VIEW FILIPINO TRAITS

FILIPINO TRAITS WESTERN CONCEPT ORIENTAL CONCEPT

AND VALUES (NEGATIVE) (POSITIVE)
Utang na loob Overlooks moral principles “Ang hindi marunong
lumingon sa
pinanggalingan ay hindi
makakarating sa kanyang
patutunguhan.”
Kanya-kanya Being selfish Takes care of one’s own
self and his/her family
 SOCIAL AND CULTURAL DIMENSIONS
OF STRESS
Social stress is a state of mental or emotional strain or
tension resulting from adverse or very demanding
circumstances arising from the person’s social
environment relationships.
 STRESS AND SOCIOLOGICAL PERSPECTIVE
Three primary types of suicide:
• Egoistic suicide – occurs when individuals
experience a sense of detachment or
isolation from society
• Altruistic suicide – individuals may sacrifice
their lives for the benefit of the community
or a higher cause
• Anomic suicide – associated with a
EMILE DURKHEIM breakdown in social norms and values
 STRESS AND SOCIOLOGICAL PERSPECTIVE

Anomie refers to a state of normlessness,

which occurs when there is a lack of clear
social expectations and guidance for
individuals, leading to a sense of
disorientation, uncertainty, and a weakening
of social cohesion.
EMILE DURKHEIM
STRESS AND SOCIOLOGICAL PERSPECTIVE
According to Aneshensel (1992), there are two main
types of stressors.
1. Life events – important, specific events
2. Chronic strains – problems that have been
occurring for some time
 COMMON TYPES OF ROLE STRAINS
Role overload The role demand exceeds the individual’s
capacity to handle.
Interpersonal conflicts Problems that arises from interpersonal
within role sets relationships.
Inter-role conflict The demands of two or more roles held by a
person are incompatible, and the demands
cannot simultaneously be met.
Role restructuring Long-established patterns undergo
considerable change, and the person needs to
adapt or adjust.
 COPING WITH STRESS
• Coping refers to the cognitive and behavioral efforts
individuals employ to manage, tolerate, or reduce the
demands of stressors.
• It involves the strategies people use to adapt to
challenging situations, navigate adversity, and maintain
psychological well-being.
 TYPES OF COPING
PROBLEM-FOCUSED COPING Addressing the source of stress directly
by taking actions to solve the problem or
alter the situation causing distress
EMOTION-FOCUSED COPING • Managing emotional responses to
stressors
• Regulate emotions, alleviate distress,
and enhance emotional well-being
COGNITIVE COPING Use of conscious intellectual activities in
managing stressful situations
 STRATEGIES FOR COGNITIVE COPING
• Reframing – changing the way you view experiences, events,
ideas, concepts, and emotions to find alternatives that are more
positive
• Challenging negative thinking – questioning the rationality of
your negative thoughts
• Positive self-talk – talking to yourself in a positive manner
• Count to ten – time to gain control of your emotions
• Cost-benefit analysis – how your thoughts, emotions, or actions
are beneficial to yourself
• Smell the roses – telling yourself to relax by appreciating the
usual neglected aspect of your life
 STRATEGIES FOR COGNITIVE COPING
• Keeping perspective – breaking the problem into little tasks
and knowing which problem is urgent
• Reducing uncertainty – gathering as much information as
you can about the problem
• Using imagery/visualization – remember pleasurable
experiences
 BEHAVIORAL COPING STRATEGIES
• Physical exercise
• Relaxation
• Breathing
• Smile and laughter
• Time management
• Social support/friends
• Seeking professional help
SELF-CARE AND
COMPASSION
MASLOW’S HIERARCHY OF NEEDS
 MASLOW’S HIERARCHY OF NEEDS
• The hierarchy of needs, developed by Abraham
Maslow, suggests that individuals are motivated by
a series of needs, and these needs can be
organized into a hierarchical structure.
• He classified the levels into two categories, namely
deficiency needs and growth needs.
• The first four levels (physiological, safety,
belongingness and love, and esteem) are
considered as deficiency needs, while the last level
ABRAHAM MASLOW (self-actualization) is a growth need.
 DEFICIENCY NEEDS
• basic requirements for human
survival and well-being
• arise from a lack or deficiency
and motivate individuals to seek
satisfaction and relief from
discomfort
GROWTH NEEDS
• focuses on personal
development, self-improvement,
and the realization of one's full
potential
• desire for personal growth and
fulfillment
 WHAT IS SELF-CARE?
• Self-care refers to a deliberate and conscious effort to
prioritize and engage in activities that promote physical,
mental, and emotional well-being.
• It involves taking intentional steps to maintain and enhance
one's health and happiness, recognizing the importance of
caring for oneself in the midst of life's challenges and
responsibilities.
 WHAT IS SELF-COMPASSION?
It is about treating yourself kindly when confronted with failure,
the way you would care for a loved one if they go through the
same situation.

“Having compassion for yourself means that

you honor and accept humanness.”
– Kristen Heff
 3 COMPONENTS OF SELF-COMPASSION
• Self-kindness – Do not be too hard on yourself by
criticizing yourself too much for things that go wrong. Show
kindness to yourself the same way you would give to a loved
one.
• Common humanity – Recognize that you are not alone in
suffering.
• Mindfulness – Maintain a receptive mind state and
acknowledge thoughts and feelings.
 REFERENCES
• Otig, V.S. et al. (2019). A Holistic Approach in Understanding the Self. Mutya Publishing
House, Inc.
• Khan Academy (2023, Aug. 11). LearnStorm Growth Mindset: The Truth About Your Brain
[Video file]. Youtube. https://www.youtube.com/watch?v=rf8FX2sI3gU
• Sousa, D.A. (2017). How the Brain Learns (5th ed.). SAGE Publications.
https://perpustakaan.gunungsitolikota.go.id/uploaded_files/temporary/DigitalCollection/Z
DdhMTYzZDY2OWJjYmU3OWRlYTk3MDVhZDllYjQ5MjhmNDFmNmMxNQ==.pdf
• Left Brain vs. Right Brain Dominance. https://www.verywellmind.com/left-brain-vs-right-
brain-2795005
• Spencer, J. (2018). What is metacognition? (Exploring the Metacognition Cycle) [Video file].
Youtube. https://www.youtube.com/watch?v=HZrUWvfU6VU
• Importance of Metacognition. https://www.moedu-sail.org/lessons/metacognition-
importance-overview/
 REFERENCES
• Joshi, R., Hadley, D., Nuthikattu, S. et al. (2022). Concept Mapping as a Metacognition Tool
in a Problem-Solving-Based BME Course During In-Person and Online Instruction. Biomed
Eng Education 2, 281–303. https://doi.org/10.1007/s43683-022-00066-3
• Zimmerman, B.J. (2002). Becoming a Self-Regulated Learner: An Overview.
https://www.leiderschapsdomeinen.nl/wp-content/uploads/2016/12/Zimmerman-B.-2002-
Becoming-Self-Regulated-Learner.pdf
• Transforming Education (2017). Importance of Self-Efficacy [Video file]. Youtube.
https://www.youtube.com/watch?v=VW5v6PQ5PEc
• Cherry, K. (n.d.). What Is Self-Concept? https://www.verywellmind.com/what-is-self-concept-
2795865
• Counselling and Career Development (2020). Growth Mindset-Fixed Mindset.
https://www.unisa.ac.za/static/corporate_web/Content/About/Service%20departments/DC
CD/Documents/dccd_study_mindset_unisa.pdf