Self-concept - the awareness of yourself.

It encompasses all the behaviors evaluated in the actual

self that you engage in to reach the ideal self
Actual Self- the one that you actually see. The one who you really are. It has the characteristics
that you nurtured. It is our self image and is built on self-knowledge
Ideal Self- you aspire to have. The one that we want to become.
Self-knowledge - derived from social interactions that provide insight into how others react to
you.
Personal Effectiveness
- making use of all the personal resources, talents, skills, energy and time to enable you to
achieve life goals
- depends on our innate characteristics- talents and experience accumulated in the process of
personal development

• your knowledge of yourself and how you manage yourself impacts your personal effectiveness
Keys in improving your personal performance:
 being self-aware
 making the most of your strength
 learning new skills and techniques
 behavioral flexibility

Talents first are needed to be identified and then developed

Experience - includes knowledge and skills that we acquire in the process of cognitive and
practical activities
Knowledge - required for setting goals, defining an action plan to achieve them and risk
management
Skills - determine whether real reactions are performed in accordance with the plan. If the same
ability is used many times in the same situations, then it becomes a habit that runs automatically,
subconsciously.
1. Determination - focus only on achieving a specific goals without being distracted by less
important things
2. Self-confidence - appears in the process of personal development, as a result of getting
aware of yourself, your actions and their consequences. It is manifested in speech, appearance,
dressing, gait, and physical positive attitude.
3. Persistence - makes you keep moving forward regardless of emerging obstacles. It can be
developed with the help of self discipline exercise.
4. Managing Stress - helps combat stress that arises in daily life from the environment and
other people.
5. Problem-solving skills - help cope up with the problems encountered with a lack of
experience.
6. Creativity - allows you to find extraordinary ways to carry out specific action that no one has
tried to use
7. Generating ideas - helps you achieve goals using new, original, unconventional ideas. Idea is
a mental image of an object formed by the human mind
THE POWER OF JOURNAL
Journal Writing
Purpose: help you become the scriptwriter of your life
4 practical reasons to maintain a journal
• cost-efficient and available • creative and productive
• preventive and pro-active • personal and private

 Physical or Tangible Aspect - the body provides a place to house the spirit(often experienced
as feelings) and mind(often experienced as thought).
 Intellectual or Conscious Aspect - the mind is important as it is a part of the self that directs
the other two aspects. The mind learns what to do and communicate the information to the
body and feelings.
 Emotional or Intuitive Aspect - relate to the spirit. This is the most feared aspect of self,as
individuals are reluctant and unprepared to manage them.

• Based from the story of two wolves, the one you will feed will win the fight

UNFOLDING ONE’S PERSONAL JOURNEY

3 kinds of people in the world:
1. Moviegoer
- watches the movie of their lives, admire some parts, and criticizes others and they do nothing
else
- feels she has absolutely no control of their lives- except to comment about it
- most pathetic and miser people in the world
2. Actor
- realizes she can control a big part of her life
- make or break the movie by how well she deliver or portray her character
- are a happy bunch, realizing they’re the start of the show and enjoy some level of control
- many times they wish the movie would end in another way but realize they have no say in such
things
3. Screenwriter
- doesn’t only watch and act but creates the entire movie from her mind
- determine what she will say, she will do, and how the movie will end
- realizes she has enormous control over her life and sees to it that the movie of her life will come
out beautiful
• Producer
- God
- “Make the movie beautiful and I will give you all that you need for success.”

STAGES OF DEVELOPMENT
1. Pre-Natal (Conception to birth) - Age when hereditary endowments and sex are fixed and all
body features both external and internal are developed
2. Infancy (Birth to 2 years) - Foundation age when basic behavior are recognized and many
ontogenetic maturation skills are developed
3. Early Childhood (2 to 6 years) - Pre-gang age, exploratory, and questioning. Language and
elementary reasoning are acquired and initial socialization is experienced
4. Late Childhood (6 to 12 years) - Gand and creativity age with self-help skills, social skills and
school skills and play are developed
5. Adolescence (Puberty to 18 years) - Transition age from childhood to adulthood when sex
maturation and rapid physical development occur resulting to changes in ways of feelings,
thinking, and acting
6. Early Adulthood (18 to 40 years) - Age of adjustment to new patterns of life and roles such
as spouse, parent and bread winner
7. Middle Age (40 to retirement) - Transition age when adjustments to initial physical and
mental decline are experienced
8. Old Age (retirement to death) - Retirement age when increasing rapid physical and mental
decline are experienced..

The Developmental Task

1. Infancy and Early Childhood - 0 to 5
2. Middle Childhood - 6 to 12
3. Adolescence - 13 to 18
4. Early Adulthood - 19 to 30
5. Middle Age - 30-60
6. Old Age - 61+

THE CHALLENGES OF MIDDLE AND LATE ADOLESCENT

Physical Development
- most girls have completed the physical changes related to puberty by age 15
- boys are still maturing and gaining strength, muscle mass, and height are completing the
development of sexual traits
Emotional Development
- May stress over school and test scores
- self-involved(high expectations and low self-concept)
- seeks privacy and time alone
- concerned about physical and sexual attractiveness
- may complain that parents prevent him/her from doing things independently
- starts to want both physical and emotional intimacy in relationship
- experience intimate relationships

 Somatic - “of the body” and is most often used in connection with one’s health
 Anxiety - vague, uneasy feelings you get when you’re dreading something. A permanent
state of nervousness that some people with mental illness experience, a milder version of
panic.
 Obsessive compulsive disorder (OCD) - anxiety disorder characterized by recurrent and
persistent thoughts and feelings and repetitive, ritualized behavior.
MENTAL AND SOCIAL DEVELOPMENT
Social Development
- shifts in relationships with parents from dependency and subordination to one that reflects the
adolescent’s increasing maturity and responsibilities in the family and community
- more and more aware of social behaviors of friends
- seeks friends that share the same beliefs, values and interest
- friends become more important
- starts to have more intellectual interests
- explores romantic and sexual behaviors with others
- may be influenced by peers to try risky behaviors
Mental Development
- becomes better able to set goals and think in terms of the future
- has a better understanding of complex problems and issues
- starts to develop moral ideas and to select role models

STRESS MANAGEMENT
Stress
- emotional factor that causes bodily or mental tension
- state of worry or mental tension caused by a difficult situation.
- natural human response that prompts us to address challenges and threats in our lives.

 A practical way of defining stress is the feeling one gets from prolonged,
pent-up emotions.
 positive emotions - do not usually cause stress
 Negative emotions - are more often held inside. They are hidden.

CAUSES AND EFFECTS OF STRESS

Manifestations of Stress:
-Anxiety - Depression - Panic
- Pressure - Desperation - Dejection
- Misery - Tension
- Stain - Anger

 Everyday frustrations cause stress build-up

- From the time you wake up until you go to sleep, you may be confronted with a
succession of stressful situations.
 Problems in our personal life can be devastating
-Surviving the normal, everyday stress described above can be difficult,
But far more serious and painful circumstances can create long-term
stress.
 A common cause of stress is dealing with life's transitions
- This is especially true when a person must cope with too many
transitions all at once.
3 TYPES OF STRESS
1. Physical Stress
- body's response to any physical activity or situation that places a demand on its resources
- can lead to strain. fatigue, or injury
- It is important to manage physical stress by listening to your body, getting enough rest and
sleep, eating a balanced diet, staying hydrated, and engaging in regular physical activity.
- examples : exercise, heavy lifting, and extended periods of physical activity.
2. Emotional Stress
- stress that leads to unhealthful and inappropriate coping mechanisms.
- signs:
compulsive dieting tapping grinding teeth
use of alcohol and nail biting pacing
medication hair chewing putting things off
smoking pulling hair
3. Behavioral Stress
- multifaceted response to various challenges or demands that can have a significant impact on
an individual's mental and physical well-being.
- types:
acute stress (short-term)
episodic acute stress (frequent acute stress episodes)
chronic stress (long-term, persistent stress).
- signs/manifestations:
anxiety sleep disturbances muscle tension
irritability mood swings headaches

STRESS RESPONSE
- fight or flight response
- physiological reaction that occurs in the body when it perceives a threat or stressor.
- evolutionary adaptation designed to help individuals react quickly to potentially dangerous
situations.

Belly Breathing or Deep Breathing

- is a stress reduction strategy that can be used in the present moment as well as an excellent skill
to master to more effectively cope with future stressors

READING: KEEP STRESS UNDER CONTROL

- when stress is constant or too great, your wisest option IS to find ways to reduce or control it.
You need not, and should not, live your life in emotional stress and discomfort

SUGGESTIONS TO MANAGE STRESS:

Understand the causes of stress
- Understanding why you are under stress is important.
- discover the stressors, the factors of which create the stressors, the factors which create the
stress in your life
Analyze your stress factors and write them down
- Write down your response to stress
- Analyze stress responses and consequences, and consider each item, and ask why.
- Carefuly consider each answer, because the answers will reveal stressors
Deal with the stressors
- Develop techniques to deal with the causes of stress.
Learn to work Under Pressure or unusual conditions
- When you can't reduce the stressors, you need to manage your stress response
- when the pressure mounts, you can relieve it
- Relaxation is key-but most people must train themselves to relax when the pressure is on.

TIPS TO RELAX WHEN UNDER PRESSURE

 Stop for a moment
 Do relaxing exercise
 Find time to do the things you enjoy
 Take a power nap
 Leave your study area for a while and do a brisk walk
 Find a quiet place
 If possible look at some peaceful images
 Keep something humorous on hand