Lesson 1.

Introduction to Understanding the Self and

Some Psychological Concepts and Theories
Learning Objectives: The heart of personal branding is reputation.
Reputation capital is said to be valuable that once
Knowing yourself means knowing your
it’s lost, it is difficult to rebuild it. Reputation is
life purpose and vision.
very valuable to individuals ans to organizations
Understading the I portance of
(Dam, 2017). At the heart of a good reputation is
psychological concepts such as self-
an established trust. That is why two of the areas
concept, self-esteem, im poster syndrome
in building reputational capital is commitment and
and self-actualization
authenticity. Commitment refers on how one
“Who am I?”, “Who do I want to be known for?” keeps his or her promises. Authenticity refers to
how true the person is without utilizing masks and
 The first question scrutinizes the SELF in manipulation. When these two are combined it
relation to others. bring out the best you where people would always
“What do you think is your Legacy?”, “What do know that they can trust you.
you want others to remember you?" As you try to uncover the answer to these
 The second question, addresses personal questions, it is encouraged that you get to know
branding. more about yourself and what others see in you. It
is also encouraged to be critical and open for
At the heart of personal branding is our reputation. change and improvements as you sharpen your
In branding it comprises three areas – what people strengths as a person and improve your
think or say about you, what you want others to weaknesses.
think about you and what you don’t like others to
think about you. Intrapersonal Factor (factors within youself)

In personal branding, six areas are needed to set 1. Personality

you apart. 2. Interests
3. Motivation
1. Vision – refers to your goals 4. Character strenghts and weaknesess
2. Authenticity – refers on how you present 5. Preferences
your true self
3. Personlaity – refers to the different traits Note: Intrapersonal factors are not stand alone, it
thar make you as a person should be understood with interpersonal factors
4. Value – refers on what you leave this (connection with others). This is situated in the
world social and cultural context. It influences how the
5. Commitment – refers on how you engage person thinks, behaves, and acts. Take note that
and finish the task related in achiveing the socio-cultural context plays a big role as it
your goals defines your name, role, and expectations. It
6. Differentiation – refers on what makes includes your family, ethnicity, nationality,
you different from the rest religion, gender, socio-economic standing, etc.

Note: These areas are interconnected

Concepts for Understanding the Self through 9. Impostor Syndrome/Imposter
the Psychological Lens Phenomenon – the persistent inability to
believe that one’s success is deserved. It
In understanding the self, there are concepts that
involves feelings on – “being a fraud, not
are being discussed in psychology about the self.
deserving of success, not having skills or
These are the following:
talent, other people have it all together and
1. Self-concept – refers to one’s perception one’s own achievements are lacking.”
about themselves. 10. Self-actualization – the realization of
2. Self-image – refers to how you see one’s talents and potentials, especially
yourself which is not necessarily true. It is considered as a drive or a need present in
a component of self-concept. everyone.
3. Self-esteem – refers to the extent of which
you value yourself.
4. Self-efficacy – refers to judgments of
one’s own abilities to succeed in specific
situations or to accomplish a task.
5. Self-acceptance – accepting who you are
and having a sense of being good enough
even with failures.
6. Self-awareness – one of the first
components of self-concept. People are not
born completely self-aware, but infants
possess the awareness that they are
separate being from others.
7. Personality – combination of
characteristics or qualities that form an
individual’s distinctive character.
8. Defense Mechanisms – psychological
strategies that one uses unconsciously to
protect oneself from anxiety from
unacceptable thoughts or feelings.

Three readings on the importance of a healthy dose of self-esteem, the recognition of the imposter
syndrome, and the characteristics pf a self-actualized person.
READING NO.1: Does high self-esteem cause better performance, interpersonal success, happiness,
or healthier lifestyles?
Summary of the Study: Self-esteem has become a household word. Teachers,
parents, therapists, and others have focused efforts on boosting self-esteem, on the assumption that high
self-esteem will cause many positive outcomes and benefits— an assumption that is critically evaluated in
this review. Appraisal of the effects of self-esteem is complicated by several factors. Because many
people with high self-esteem exaggerate their successes and
good traits, we emphasize objective measures of outcomes.
 High self-esteem is also a heterogeneous category, encompassing people who frankly accept their
 good qualities along with narcissistic, defensive, and conceited individuals.
 People high in self-esteem claim to be more likable and attractive, to have better relationships, and
to make better impressions on others than people with low self-esteem.
 High self-esteem makes people more willing to speak up in groups and to criticize the group's
approach.
 Self-esteem has a strong relation to happiness.
 High self-esteem does not prevent children from smoking, drinking, taking drugs, or engaging in
early sex.
 Overall, the benefits of high self-esteem fall into two categories: enhanced initiative and pleasant
feelings.

READING NO. 2: What is Imposter Syndrome?

Imposter Syndrome (IS) – refers to an internal experience of believing that you are not as competent
as others perceive you to be. To put it simply, imposter syndrome is the experience of feeling like a
phony— you feel as though at any moment you are going to be found out as a fraud. It can affect
anyone no matter their social status, work background, skill level, or
degree of expertise.

CHARACTERISTICS
Common signs of Imposter Syndrome includes:
 Self-doubt
 An inability to realistically assess your competence and skills
 Attributing your success to external factors
 Berating your performance
 Fear that you won't live up to expectations
 Overachieving
 Sabotaging your own success
 Setting very challenging goals and feeling disappointed when you fall short

IDENTIFYING
If you think you might have imposter syndrome, ask yourself the following questions:
 Do you agonize over even the smallest mistakes or flaws in your work?
 Do you attribute your success to luck or outside factors?
 Are you very sensitive to even constructive criticism?
 Do you feel like you will inevitably be found out as a phony?
 Do you downplay your own expertise, even in areas where you are genuinely more skilled than
others?

CAUSES
 Certain factors can contribute to the more general experience of impostor syndrome. For example,
it might have come from a family that highly valued achievement or had parents who flipped back
and forth between offering praise and being critical.
 Entering a new role can trigger impostor syndrome. For example, starting college or university
might leave you feeling as though you don't belong and are not capable.

IMPOSTOR SYNDROME AND SOCIAL ANXIETY

 Impostor syndrome and social anxiety may overlap.
  A person with social anxiety disorder (SAD) may feel as though they don't belong in social or
performance situations.
 Imposter syndrome often causes normally non-anxious people to experience a sense of anxiety
when they are in situations where they feel inadequate.

TYPES
Imposter syndrome can appear in a number of different ways. A few different types of imposter syndrome
that have been identified are:
 The perfectionist – never satisfied and always feel that their work could be better. Rather than
focus on their strengths, they tend to fixate on any flaws or mistakes.
 The superhero – these individuals feel inadequate, they feel compelled to push themselves to
work as hard as possible.
 The expert – these individuals are always trying to learn more and are never satisfied with their
level of understanding. Even though they are often highly skilled, they underrate their own
expertise.
 The natural genuis – These individuals set excessively lofty goals for themselves, and then feel
crushed when they don't succeed on their first try.
 The soloist – These people tend to be very individualistic and prefer to work alone. Self-worth
often stems from their productivity, so they often reject offers of assistance.

WAYS TO COPE UP WITH IMPOSTER SYNDROME

 Share your feelings – talk to other people about how you are feeling.
 Focus on others – while this might feel counterintuitive, try to help others in the same situation as
you.
 Assess you abilities – write down your accomplishments and what you are good at, and compare
that with your self-assessment.
 Take baby steps – don't focus on doing things perfectly, but rather, do things reasonably well and
reward yourself for taking action.
 Question your thoughts – as you start to assess your abilities and take baby steps, question
whether your thoughts are rational.
 Stop Comparing – during conversations, focus on listening to what the other person is saying. Be
genuinely interested in learning more.
 Use social media moderately – know that the overuse of social media may be related to feelings
of inferiority.
 Stop fighting your feelings – Don't fight the feelings of not belonging. Instead, try to lean into
them and accept them.
 Refuse to let if hold you back – no matter how much you feel like you don't belong, don't let that
stop you from pursuing your goals. Keep going and refuse to be stopped.

READING NO. 3: Maslow: The 12 Characteristics of a Self-Actualized Person

Self-Actualization – Maslow describes the good life as one directed towards self-actualization, the
pinnacle need. Occurs when you maximize your potential, doing the best that you are capable of doing.

Here are a selection of the most important characteristics, from his book Motivation and Personality:
1. Self-actualized people embrace the unknown and the ambiguous.
2. They accept themselves, together with all their flaws.
3. They prioritize and enjoy the journey, not just the destination.
4. While they are inherently unconventional, they do not seek to shock or disturb.
5. They are motivated by growth, not by the satisfaction of needs.
 6. Self-actualized people have purpose.
7. They are not troubled by the small things.
8. Self-actualized people are grateful.
9. They share deep relationships with a few, but
10. also feel identification and affection towards the entire human race.
11. Self-actualized people are humble.
12. Self-actualized people resist enculturation.
13. Despite all this, self-actualized people are not perfect.
Conclusion and Application for Self-Acceptance: With personal and societal expectations on the self, one
must look into developing a positive and healthy self-concept not plagued by the imposter syndrome or low
self-esteem. Part of developing a health self-concept is looking at oneself and accepting one’s strengths and
weaknesses and affirming to one self one’s worth. Positive self-talk and affirmation can be enhanced by
saying:
“I am worthy to be loved”
“I am capable of achieving success in life”
“I am allowed to make mistakes and learn from them”
“Ther are people who love me and will be there for me when I need them”

Lesson 2. Introduction to Understanding the Self

through the Life Story Approach
Learning Objectives: Psychology” and the series of “The
Narrative Study of Live.”
Understand the importance of
 His research involves narrative psychology
understanding the self through self-
(The development of a life story model of
reflection and through the lens of the life
human identity).
story approach.
Understand the elf is evolving as each Life Narrative Approach
person gathers more experience in life.
“The stories we construct to make sense of our
lives are fundamentally about our struggle to
reconcile who we imagine we were, are and
“Your life is your story” Write well and edit
might be in our heads and bodies with who we
often” -Unknown
were, are and might be in the social contexts of
family, community, the workplace, ethnicity,
religion, gender, social class and culture at
large.” -McAdams
Life Story
 Provides a temporal coherence and
meaning and answers “Who Am I?”
Who is Dan McAdams? (McAdams and McLeans, 2013;
McAdams, 2006).
 American Psychologist
 Provides “narrative identity.”
 Author of the “The Person: An
Introduction to the Science of Personality Narrative Identity
  Refers to an individual’s internalized,  Source of change are the
evolving, and integrative story of the self. following:
 Narrative identities begin to construct in 1. Misremembering – includes
adolescence and young adulthood and autobiographical memories
continue to work on across the adult life and flashbulb memories.
course (McAdams, 1985).
Autobiographical memories are “notoriously”
The basic unit of analysis for life stories are unstable (misremember the details).
organized into three parts:
Flashbulb memories (on dramatic historical
1. Reconstructed Past events) may be no greater than for other memories
2. Perceived Present of any other events in life.
3. Imagined Future
2. New experiences and
Maturity – some events may
increase in personal salience
Narrative study of lives follows six principles: over time whereas others fade
Principle 1: The Self is Storied into the background.
3. Coming to terms to the
 Story telling ability is human world – how the person
universal. comes to term with the social
 As we tell our stories we choose world.
and strategize what to narrate. 4. Changes in people’s
 Memories serve the person’s goal. motivation, goals, personal
 Life strivings and goals for the concerns, and social potions.
future influence how personal
narratives about the past are Principle 5: Stories are Cultural Context
organized for future retrieval  Stories are situated in a culture
models. characterized by norms, rules, and
Principle 2: Stories Integrate Lives traditions. Life stories mirror the
cultural context.
 Integrated story gives a framework  Once certain stories get embedded
for understanding different ideas, into the culture, they become
characters, happenings, and other master narratives— blueprints for
elements. people to follow when structuring
Principle 3: Stories are Told in Social their own stories, for better or
Relationship worse.
Principle 6: Some Stories are Better than
 Telling a life story considers
Others
driving a point or a desired effect
to a listener.  There are stories that reflect a
 People tell most memorable events pattern of redemption.
with other people.  Redemptive stories are considered
 Listeners influence the storytellers. good stories.
 Storyteller’s manner of saying  The self is characterized by:
convey meaning. 1. Psychological maturity
2. Good mental health
Principle 4: Stories Change Over Time
3. Life satisfaction
  Pattern of redemptive story is that a
negative event leads to a positive
outcome.
 The opposite of a redemptive story
is a contamination story where the
focus is on the negative despite the
positive events in one’s life.
 Humans are moral agents, knows
what is good and what is bad.
 Life story can be used as narrative
therapy.
 Life stories have a way of
increasing self-awareness and
acceptance which are steps to
developing a better self.
Redemptive Self
 Stories invariably involve hardship and
suffering, but with an optimistic twist:
They triumphed over their woes, learned
valuable life lessons from the pain, and
emerged stronger for it.
 People with a redemptive self-pattern
knows how to explore the negative
experience in depth and articulate and
commit the self to a positive resolution of
the event.
 GEN Z: PSYCHOLOGICAL MORBIDITIES & LIFE STORIES
(Results from the #iGen Hopeful Research Program)
Who are the GEN Z/iGen (Internet Generation)?
 Birth Years: 1996 to 2015
 Current Age: 5 to 24
 Shaping Events: Smartphones and social media
 More likely to be unhappy due to increased screen time that leaves the feeling isolated and
discontented from others.
 Disconnection and less in-person social interactions contribute higher levels of depression and
anxiety.

Study Results:
#iSADgen: Psychological Morbidities of the iGeneration Higher Education Students towards Policy
Development
What is Depression?
 People under depression shows symptoms emotionally, cognitively, physically, and behaviorally.
 Symptoms: Sadness, anxiety, guilt, anger, mood swings, and irritability.
 Cognitive Symptoms: Self-criticism, impaired memory, indecisiveness, confusion, thoughts of
death, and suicide.
 Physical Symptoms: Chronic fatigue, lack of energy, sleeping less or too much, weight gain or
loss, lack of motivation, and substance abuse.
 Behavior Symptoms: Withdraw from others, neglection of responsibility, and change of personal
appearance.

What is Anxiety?
 The feeling of nervousness, apprehension, and self-doubt that may or may not be associated with
real life stressors.

What is Stress?
 A psychological and physical reaction to certain events or situations – called stressors in a
person’s life.

Depression, Anxiety, and Stress among the iGen

Extremely
Severe

Normal

Mild
0 5 10 15 20 25 30 35 40 45

Stress Anxiety Depression

This figure shows that the level of anxiety is the most disturbing for iGeneration

What are Self-harming Behaviors?

 An act with non-fatal outcome in which an individual deliberately initiates a non-habitual
behavior, that without intervention from others will cause self-harm, or deliberately ingest as
 substance in excess of the prescribed or generally recognized therapeutic dosage.
 Other terms used – “Parasuicide”, “Self-injury”, “Deliberate self-harm”
 Top three (3) most self-harm behavior:
1. Hit Yourself (24%)
2. Torture Yourself (16%)
3. Abused Alcohol (13%)

The Role of Social Support

 The perception ad actuality that one is cared for, has assistance available from other people and
that one is part of a supportive social network.
 These supportive resources can be emotional, tangible, informational, companionship and
intangible.
 Majority of the respondents identify family and friends as source of social support.

What are Life Skills?

 Abilities for adaptive and positive behavior that enable individuals to deal effectively with the
demands and challenges of everyday life.

Conclusion
 Mental health needs of the iGeneration are very apparent especially in terms of the anxiety level,
depression states, and stress levels.
 Engaging in self-harming behaviors are alarming.
 Only 10% of surveyed respondents are seeking psychological professional care.
 Topmost identified life skill is interpersonal while communication skills have the lowest mean.

#iGenNarratives: A Life Narrative Approach in Exploring Mental Health Issues of iGeneration in

the Philippines
Results and Discussion:
 Major socio-psychological vulnerabilities shared by both sexes were issues on:
1. Bullying
2. Acceptance vs. Rejection (Social comparison and unrealistic expectations)
3. Feelings of loneliness and anxiety
4. Suicide attempts and ideation
 5. Dysfunctional family set-ups
 Gender Issues:
1. Sexual harassment and teenage pregnancy for women
2. Physical abuse for men
 Other Issues raised for both genders were facing on:
1. Economic challenges
2. Health Issues
3. Dealing with pressures and expectations
4. Peer pressures
 Resiliency Factors
1. Social Support
2. Engagement in sports and the arts
3. Engagement in spirituality
4. Personal psychological strengths
Conclusion:
 The iGeneration are facing a lot of issues. Among these are mental health issues such as suicide,
depression and anxiety which are also rooted with the other experiences they have encountered
starting in the home, school, and community at large. Gendered issues are teenage pregnancy and
sexual harassment focusing on females. Gender identity crisis and physical harassment are more of
a male issue.
 Protective factors are the key ingredient in creating redemptive or resilient life stories. These are
both internal and external factors, strengthening these factors therefore would be creating a more
resilient generation based on positive psychology principles.
Conclusion: Our life stories tell us about who we are and how we have developed as a person. It tells us of
our personal adventures situated in a cultural milieu that shaped us to be the person we are today. Yet, as a
person, we encounter so many things that change us for the better or the worse. McAdams points out the
redemptive self in which we try to look into how this self can transcend the challenging experiences we
encounter in life.

Lesson 3. The Self through Selected Sociological

Theories and Concepts

Learning Objectives: Apply these sociological skills to one’s

self towards functioning for a better
Understand the three sociological
quality of life.
theoretical perspectives on understanding
the self Who is George Herbert Mead?
Look into the different tips on impression
 An American philosopher and social
management
theorist
  Known as the father of social II. Theory on the Looking-Glass Self by
interactionism used in sociology and social Charles Horton Cooley
psychology.  Describes the process where the
 His most famous work us “Mind, Self and sense of self is based on perception
Society: From the Standpoint of a Social of how others view us.
Behaviorist.”  Social interactions become the
I. Social Self Theory by George mirror in which we see ourselves
Herbert Mead from the eyes of others.
 The self is composed of the “I”  In the social context, the
and “Me.” differentiated self emerges.
 “I” (subject) is the part of self
which is composed of self-
awareness and self-image. It is the
spontaneous self.
The three core assumptions:
 “Me” (object) is the social self
that emerges through social 1. We imagine how others see us
interaction. It is the part of self that 2. We imagine how others judge us
adheres to social rules and norms. 3. We react accordingly
 “Generalized other” refers to the
Who is Erving Goffman?
viewpoints, attitudes and
expectations of society.  Canadian born sociologist, social
 Socialization is the process of psychologist and writer.
learning how to become part of a  Popularized the dramaturgy approach in
group. his work “The Presentation of Self in
 The self is created through social Everyday Life.”
interaction that starts in childhood. III. Dramaturgical Approach by Erving
Goffman
There are three stages of self:
 The presentation of Self in
1. Preparatory Stage – Age of 0 to 2 years Everyday Life – used theater as
old. Imitation happens (gestures and the metaphor of society and
words). This is also the stage where people as actors.
language learning happens.  People are directed to act
2. Play Stage – Age of 2 to 6 years old (Play according to the norms and
are done without formal rules). Role taking values that society dictates.
is a process of taking the perspective of the  Constantly engaged in the
other (specific roles). process of “Impression
3. Game Stage – Age of 7 years old and management”, the process
above (Game are done with formal rules). where we manage our words,
Taking in multiple roles. our clothing, our behavior in
Who is Charles Horton Cooley? order to maintain a certain
impression upon others.
 An American sociologist
The Self under this theory:
 Popularized the Looking-Glass Self in his
work “Human Nature and the Social 1. Front stage – governed by impression
Order.” management wherein we present our best
selves.
 2. Back stage – when there is no audience.

Behavior becomes the performance which is

dictated by elements such as:
1. Belief in the part we are playing
2. Front of the mask is standardized
3. Dramatic realization
4. Idealization of performance
5. Maintenance of expressive control
6. Misrepresentation
Other terms used in this theory are:
1. Roles – activities expected from the actor.
2. Dramatic realization – individual is able
to express what he/she wished to convey.
3. Role embracement – idealized roles
incorporate what society values and
expects.
4. Personal – role or character adopted by
the actor; represents the masks we wear.

READING NO. 5 Looking-Glass Self

Looking-Glass Self History and Modern Usage
 First proposed by Charles Horton Cooley
 Self- perceptions are based on reflected appraisals of how others see us which are in turn based on
how others see us.
 Some evidence indicates that people’s reflected appraisals of how others see them influence their
self-views and their behavior, particularly in close relationships.

The looking-glass self-theory is controversial. Why?

1. This view supposes that people have a good idea of how significant others see them.
2. Other theories of self- perception provide alternative explanations for how people form their self-
views.

READING NO. 6 Impression Management

What is Impression Management?
 Also called self-presentation.
 It the process in which people try to influence the perceptions or impressions others have about
them by regulating and controlling information.

Techniques in Impression Management

1. Conformity – means being accepted.
 2. Excuses – a person’s explanation about a negative or unacceptable event.
3. Acclaim – means proudly greeting the audience.
4. Flattery – means excessively complimenting someone else to appear perceptive and likeable.
5. Self-promotion – emphasizing one’s best characteristics, or downplaying one’s shortcomings.
6. Favours – doing something nice for others to receive acceptance and approval from them.
7. Associations – concerns improving or protecting one’s image.

What is Self-deception?
 A process or expression where relevance, meaning or importance of evidence and logical
arguments are denied or rationalized.
 It entails that people convince themselves of a truth, so as not to reveal self-knowledge of the
deception.

Managing Impressions
1. Know Yourself – it’s important to have a sense of self-worth.
2. Be Mindful – it’s important to be effective listeners and the points of view of others must be
understood.
3. Manage Emotions – an important tool for connecting with others, and expressing emotions brings
balance to the human brain, but emotions must be regulated and moderated.
4. Remember Etiquette Rules – it’s important to adhere to and respect these social norms.
Additionally, it’s important to show that we have good manners and know how to behave
5. Be self-confident – it’s important to stand up for your principles or convictions.
6. Be positive – there’s much to gain by looking at the importance and use of positive thinking and
positive affection when making impressions.
Conclusion: In a world where we interact with others, how we see ourselves in a society dictates how we
present ourselves and believe in ourselves. Sometimes the feedback we receive from society can make or
break us. For people with healthy self-esteem, healthy and good family background and good childhood
experience are more resilient in navigating negative feedbacks in life. On the other hand, those opposite of
what has been mentioned may find themselves having difficulty in navigating people’s perceptions and
feedbacks as seen in the cartoon. The mirror on the left that reflects the REAL you may not be the best
accurate version of yourself. Specially, when majority of the world is prone to giving negative feedback. A
tip for life improvement is to always work towards revealing the REAL you without self-deception and self-
handicapping.
Lesson 4. The Self through Selected Philosophical
Theories (Western and Eastern Philosophies)
Learning Objectives:
Understand the philosophical theories on understanding the self from Eastern Philosophies
Look into the different Western Philosophies in understanding the self
WESTERN PHILOSOPHIES
Philosophy is the discipline concerned with investigating the legitimacy of concepts by rational arguments.
PHILOSOPHER KEY CONCEPTS
Socrates  The true task of the philosopher is to
“Know thyself”
 Knowledge is inherent in man
 The worst thing that can happen to anyone
is to live but die inside.
 Person = body + soul
 Individual = imperfect/permanent (body) +
perfect and permanent (soul)

Plato  Two kinds of self-knowledge in Plato and

describes the two kinds of inquiry directed
at each kind of self-knowledge.
 3 components of the soul: Rational,
Spirited, and Appetitive soul.

Aristotle  Insisted that the human being is a composite

of body and soul and that the soul cannot be
separated from the body.
 The functional organization in virtue of
which human beings are able to perform
 their characteristic activities of life,
including growth, nutrition, reproduction,
perception, imagination, desire, and
thinking.

Saint Augustine  This identity is achieved through a twofold

process: self-presentation, which leads to
self-realization.
 He reads his life as an allegory to arrive at a
larger truth.
 “A man cannot hope to find God unless he
first finds himself.”
 Body dies on earth but soul lives eternally
with God.

Rene Descartes  Father of Modern Philosophy

 Human person = Body +Mind
 Mind is the seat of consciousness.
Consciousness is crucial to having a concept
of one’s own individuality.
 It’s the mind that makes the man.

John Locke  Popularized tabula rasa (blank slate).

 At the time of birth, the baby’s mind is a
tabula rasa, a blank slate. As the child is
growing up, his interactions with other
people help fill in and eventually shape his
once “empty” mind. He begins to develop
an image of himself, an idea about who he
is.
Note: Philosophy of life is influenced by context (culture) and life experiences. It can also be influenced by
who you are as a person.

6. KINSTUGI – Means golden joinery:

making the broken whole again.

EASTERN PHILOSOPHIES
Eastern philosophies have always been connected
to the collective culture of most Eastern society.
Also, most eastern philosophies follow a cyclical
pattern and not more of a linear pattern which is
more seen in western philosophies.
SIX IDEAS FROM EASTERN PHILOSOPHY
1. LIFE IS SUFFERING – The first and
central ‘noble truth of the Buddha is that
life is unavoidably about misery.
2. METTA – One of the most important
ideas in Buddhism. It means benevolence,
kindness or tenderness.
3. GUANYIN – It’s strongly associated with
mercy, compassion, and kindness.
4. WU WEI – It means ‘not making an
effort’, going with the flow. THE CHINESE BAMBOO
5. BAMBOO AS WISDOM – Lao Tzu says,
“Become as bamboo already is”. Bamboo Bamboo as a metaphor for life experiences
symbolizes strength, resiliency, flexibility, is presented. The video demonstrates how
and growth. patience and not giving up is the secret of success.
Be like bamboo – strong and resilient.
 “Growth takes patience and perseverance” cosmology then dictate how people in a certain
culture interact with each other.
“Every step you take makes an impact. You
may not see the change right away, but growth
is happening. With commitment and drive to
attain your goals and with God’s help, you’ll
eventually break through and reach great
heights.”
Conclusion: Philosophies become individuals and
societies guiding principle in how to live life and
how to interact with each other. Some
philosophies are straightforward and focus on
dissecting and understanding a concept which is
more common in western philosophies. While
eastern philosophies focus more on cyclical and
interrelated concepts seen in a society’s
worldview or cosmology. This worldview and

Lesson 5. Physical and Digital Self

Learning Objectives:  Unhealthy Physical Habits – refers to
behaviors that decrease your life span and
Understand the concepts related to the
threaten your health.
Physical Self
 Healthy Physical Habits – refers to
Explore concepts related to the Digital Self
behaviors that prolong life and improve
Explore self-care strategies to the Physical
health.
and Digital Self
PHYSICAL SELF
 Refers to the tangible aspect of yourself. It
includes your whole body. The body
grows, develops, and degenerates. The
Physical Self and Self Care
body is central in how we experience life
itself. Recommended health behaviors:
Concepts for understanding the Physical self:  Exercise
 Sleep 7 to 9 hours a day
 Body Shaming – the act where individuals  Eat Nutritious Food
are ‘shamed’ because of their bodies as not  Hydrate daily (8 to 10 cups of water or
meeting a certain standard of physical more)
attractiveness.  Practice good hygiene
 Body Positivity – a movement where  Practice good attitude for living
individual is encouraged to accept all kinds  If you drink, drink moderately
of bodies, challenge how society views
body and address unrealistic body Health behaviors to avoid:
standards.  Avoid smoking
  Avoid using illegal dangerous drugs
 Abusing alcohol
 Sleeping less
 Not exercising
Eating unhealthy food

DIGITAL SELF
 Refers to the extension of yourself that you present online.
 Digital self-presentation is a reality that one must learn to navigate.

ONLINE BEHAVIOR
People assume that your online actions are representative of the
way you are in person.

ONLINE VOICE
Do you add value to your conversation?

ONLINE PRESENTATION
Maintaining a professional online visual image is just important
as any other aspect of digital presentation

Figure 2. Your Digital Self (Evonomie, 2018)

Tips For Smart Social Media Posting: relevant. For others the need to be always
in the loop can bring anxiety.
1. Know Audience
2. Tailor Posts Social Media Addiction
3. Schedule Posts Wisely
 Social media addiction is characterized by
FOMO (Fear of Missing Out) excessive use and reliance on social media.
 Fear of missing out can be related on the JOMO (Joy of missing out)
need to be popular for others or to be
  Being digitally disconnected for a time and Virtual Reality
techniques like self-talk helps combat
 Uses created virtual world.
FOMO.
Cyber Realities
 Use of Avatars and augmented reality,
virtual reality and mixed reality as
immersive technologies are transforming
how we navigate our real world and cyber
world.
Augmented Reality
 Uses real world setting.

Conclusion: Physical self is manifested through our bodies and how we view and use our bodies. How we
view and use our bodies can also enhance our longevity affected by factors such as diet, exercise, genes,
environment, vices, social support and others. Also, it is encouraged that we developed body positivity as it
helps people accept all kinds of bodies and shapes without discrimination. Digital self on the other hand is
an extension of physical self – where we manage our digital identity presentation, digital behavior and
online voice. It is easier to manage and control the digital self-compared to the physical self. As we immerse
ourselves in the digital world, both positive and negative impacts are seen. Navigating through these positive
and negative impacts is through use of our human capacity to choose the best option and choice of
interacting with others.
Lesson 6. Emotional Self and the Intellectual Self
Learning Objectives:
Understand how emotions affect health
Understand how emotional management, a key skill, is needed for all genders
Understand how the intellectual self-functions especially in decision making
Explore how to avoid faulty decisions
Ket Enya Ngay?
How do we manage our emotions ba gamin?
An isturya serye with BSU-CAS-SOCIAL SCIENCE DEPARTMENT, SS21 Students
By: Teacher Kendrick Canuto
Contents:
- The 7c’S OF Emotional Resilience
- Tips
- Reflections
“The 7C’s OF Emotional Resilience”
What is Resilience?
- The ability to bounce back from negativity and negative situation to positive one.
- Resiliency (One of the traits of Filipinos)

1. Competence
 Knowing you can handle difficult situations
 Knowing yourself
 Five core competencies in the emotional Resilience:
I. SELF-AWARENESS – (How do we recognize our emotions and thoughts? What
are the influences of this in our behavior) It is important that we know how these
emotions affects us so we know how to manage it.
II. SELF-MANAGEMENT – The ability to regulate our emotions, thoughts, and
behaviors effectively in different situations.
III. SOCIAL AWARENESS – The ability to take the perspective and empathize with
others.
IV. RELATIONSHIP SKILLS – The ability to maintain a positive relationship with
others.
V. RESPONSIBLE DECISION MAKING – Remember that when we are at the
 peak of our emotions, we should not make any decisions

2. Confidence
 Believing in your abilities.
 In these trying times, it is important to believe in your abilities and trust in yourself no
matter what.

3. Connection
 Maintaining ties with loved ones (Family, friend, partner, etc.). This help to maintain our
mental stability.

4. Character
 Developing a strong set of values.
 Our values define use, it speaks so much who we are.

5. Contributions
 Speaks of how we use our strengths to help others.

6. Coping
 Being able to handle stress in a healthy way.

7. Control
 Knowing that you have the ability to make choices.

“Tips on Managing One’s Emotions”

1. More gratitude, less attitude – be grateful and look in brighter perspective.
2. Recognize your negative feelings – our emotions are valid. Also, emotion passed; it changes
through time.
3. Allot a “ME” time for YOU – make time for yourself; Do something significant. A time for you
to reflect, process your emotions.
4. Journal your thoughts and emotions – don’t vent out your feelings, instead, jot it down.
5. Detox from social media if needed – if you are feeling burnt out or stressed, it is advisable or
recommended to detox from social media. Set boundaries for mental health’s sake and prioritize
yourself. Take note: Pause and take a break, remember that taking a break doesn’t mean that
you’re quitting or stopping.
6. Listen to Music – the music therapy is helpful.
7. Being active in co-curricular and extracurricular activities – active participation in co-
curricular and extracurricular activities is important.
8. Surround yourself with people who are good for you – Be with people who’s good with your
mental health.
9. Forgive yourself – it is important to check ourselves in managing our emotions so that we know
to forgive ourselves.
10. Share your thought and feelings to someone you can trust – we should also know to vent out
our thoughts and feelings to someone we can trust.
11. Cry, Pray, repeat if necessary – the best way to release our emotions is through crying.
12. Do what you think is best for you – Focus on what is helpful to us in a very good way.

“Reflections”
1. The more resilient people are not afraid to ask for help.
2. You are not your mood swings
3. Your thoughts are just thoughts. Do not let it control you. You control them.
 4. Conquer your giants (Fear, Anxieties, Distress, Depression, etc.)
5. You matter and you are worth it. (It is okay to not be okay)

Emotional Self
 One characteristic of being human Intellectual Empathy – having a consciousness
is that we have emotions – both of the need to imaginatively put oneself in the
positive and negative. place of others in order genuinely understand
 Positive emotion is more than just them.
‘happiness’. There are a range of
Intellectual Integrity – holding oneself to the
positive emotions, including
same rigorous standards of thinking and behavior
amusement, hope, interest, joy,
to others.
love, compassion, gratitude, and
pride. Intellectual Fair-Mindedness – striving to treat
 Negative emotions can leave a toll each viewpoint in an unbiased way without
in our body and positive emotions reference to one’s own vested interests.
can make our body feel light.
Intellectual Autonomy – being able to
Intellectual Self independently thinking through questions and
problems.
 The gift of intellect and free will is
what distinguishes humans from Unhelpful Thinking Styles:
other beings such as plants and 1. All or nothing thinking
animals. 2. Mental Filter
 This intellect helps people decide 3. Jumping to conclusions
for themselves. 4. Emotional Reasoning
 Personal intellectual shackles 5. Labelling
may include faulty thinking and 6. Over-generalizing
use of biases. 7. Disqualifying the positive
 Societal shackles may include 8. Magnification
spread of fake news and 9. Using critical words like “should, “must”
misinformation. 10. Personalisation
Intellectual Humility – being able to How to spot Fake New
acknowledge one’s biases and the limits of one’s
knowledge. 1. Consider the source
2. Read beyond
Intellectual Courage – having consciousness of 3. Check the author
the need to face and fairly address ideas, beliefs or 4. Check the date
viewpoints toward which one has not giving 5. Check your biases
serious hearing. 6. Supporting sources?
7. It is a joke?
8. Ask the experts
Conclusion: Emotional management and intellectual management are important to help each and every one
of you to become the best person you can be. Both emotion and affect are important parts of the self and are
barometers to help each one to make capable and responsible decision making. Knowing each component is
very important.
Additional: Physical and Intellectual Selves
Reptilian Complex/Old-brain – For Instincts and Reflexes. It regulates survival functions.
Limbic System/Mid-brain – For Intuition and Emotion. In charge of the emotions.
Neocortex/New-brain – For Reasoning and Logic.
Emotional Intelligence is a balance between the rational and emotional brain. Why it is important to
know these? Because this shows the pathway that results our behavior.
Take note:
1. Emotion regulation is not emotion “control” – the goal is to facilitates the acceptance of our
emotions and to guide how this affects our life.
2. Emotions are affected by space – space refers to the external and internal environment. External
space includes the people around us and the quality of our environment. Internal space refers to a
private space.
3. Self-Awareness is key – emotional intelligence define as our ability to recognize and understand our
emotions. In good awareness of our emotions, it allows us to be more effective in managing daily
activities as well as the quality of our interpersonal relationship.
How to manage emotions?

ASSESS – observe yourself when dealing difficult emotions.

LABEL – give a name or the feeling you are experiencing or identify physiological changes.
Take note that labeling our emotions help to better understand how to deal with these.

INTEGRATE – connect with the emotions you are feeling also look on your thoughts.
VERIFY – are your thought factual or simply inspired by the emotions you are feeling.
Verify if it is real or not.
Note: Emotional regulation is not something that can be learn instantly so PRACTICE!
Intellectual Self: Helpful thinking styles – refers to having broader view of the situations and looking into
as many factors as we can.