UNPACKING THE

SELF
PHYSICAL SELF-IMAGE MATTER
LEARNING OUTCOME
At the end of this chapter, the learner is expected
to:
 Understand the value of one’s physical image;

 Identify the varied components of the physical

self;
 Determine ways to care for the physical self; and

 Develop ways to further enhance physical health

and image
WHAT IS PHYSICAL DEVELOPMENT?
 Our personality as well as our identity is not only
influenced by internal factors such as one’s brain and
emotions but it is influened as well by our physique.
 Our IMAGE is a reflection of our lifestyle and the kind
of lives we lead.
 It is important to remember that what we see may not
necessarily be accurate but perception matters much.
 Everyday interaction with people results in their
observation and formation of opinion about our attitude,
behavior, practices, mannerisms, etc. These assumptions,
whether accurate or not affect, our self-concept as well
as self-esteem.
PERSONAL HYGIENE

The physical self is a significant component in one’s

image and personality. Being clean and hygienic creates
a good image and allows one to feel good about the
‘self’. It is not necessary to be following the hype in
fashion but the requirement to be neat and well-groomed
at all times.
 The skin plays a major role in one’s appearance. It
creates an impressions that implicates certain attitudes
and habits. Aside from functioning as an outer covering,
the skin maintains body temperature as it contains as
well the nerve endings the feed the nervous system with
the stimulus from the external environment.
TAKING CARE OF THE SKIN ENTAILS OF THE
FOLLOWING.
1. Taking a regular bath of shower
2. Applying deodorant
3. Avoiding oily food
4. Preventing acne by facial cleaning
5. Sleeping at least 7-8 hours per day
6. Drinking 8 glasses of water each day
7. Avoiding too much exposure to sunlight
8. Using waterproof sunscreen with 15 SPF or higher
TAKING CARE OF THE SKIN ENTAILS OF THE
FOLLOWING.
9. Avoiding sunlight at 10-2’ oclock pm
10. Taking vitamin C (anti-oxidant)
11. Avoiding cigarettes
12. Taking Vitamin E
13. Moderate use of cosmetics
14. Avoiding harsh susbstances
15. Using facial cream/lotion to hydrate the skin
 The Hair follicle and root are embedded in the skin. It is
basically made of dead cells. As new ones are formed old ones
are pushed outward through the surface of the skin and die. As
one’s ‘crowning glory’ taking care of the hair entails simple
habits and practices which includes the following daily routine:
1. Brush or comb hair at least twice a day to maintain body and
shine as it releases natural oil from the roots.
2. Wash hair everyday with gentle soap and shampoo to prevent
dryness
3. Use enough hair conditioner
4. Have an intensive treatment at least once a week
5. Use your own comb or brush to prevent getting parasites from
others
6. Color/perm/rebond hair with salon assistance for extreme care
7. Iron/blower hair occasionally only during significant events
8. Trim hair at least once a month to get rid of split ends
The teeth affect our appearance and our
image. Decaying teeth turns off people as it
results to “foul breath”. More so, gaps in our
teeth results to speech problems. Indeed our
teeth contribute a lot to our appearance and
appeal. Smiling entails a good set of teeth.
Hence here are some ways to maintain and
show that contagious smile.
1. Maintain a regular oral care.

2. Brush teeth after meal and before bed time.

3. Use a mouthwash.

4. Use floss on hard-to-reach spots,

5. Maintain a healthy diet especially veggies and

fruits.
6. Avoid sugar.

7. Have a regular dental check up.

8. Avoid cigarettes.
GOOD GROOMING
It is common notion that “First impression
lasts”. It is necessary to take pride in our
appearance and to dress appropriately as those
‘significant others’ serve as our audience and
critic. Careful grooming and observance of
proper clothing in specific occasions is an
important practice in building one’s self-esteem.
SOCIAL GRACES
All civilized societies are built upon discipline. Since
man is gregarious by nature there is need to practice a
little self-denial for the sake of order and control.

Social graces are skills used to interact politely in social

situations. They include manners, etiquette,
deportment, fashion and refinement (Britannica.com).
This is maintained through certain unwritten guidelines
that maintain the harmony in relationships through
etiquette which adheres to conventional requirements of
social graces.
GOOD MANNERS
are a reflection of one’s education, values and
sensitivity. The same could be manifested in several
ways. One’s image is considered positive and
cultured if the following practices are mastered
especially on specific occasions.
A. SMOKING ETIQUETTE
1. Use an ashtray
2. Put out the stub
3. Never throw cigarette butts on the floor
4. Never smoke when walking
5. Never smoke in public vehicles
6. Be courteous to those who are sensitive
to smoke
B. DRINKING ETIQUETTE
1. Be pleasant
2. Drink in moderation
3. Drink slowly
4. Do not mix drinks
5. Drink coffee for hangover
6. Call it a day when you have enough
C. DATING ETIQUETTE
1. Give a gift
2. Learn to appreciate and compliment
3. Do not embarrass the person if you do not like
him/her
4. Do not stay late
5. Inform your parents
6. Do not be tempted to drink, take drugs or do sex.
7. Control yourself
8. Don’t over spend
9. Plan ahead
D. PARTY ETIQUETTE
1. Plan ahead
2. Make good food
3. Don’t over decorate
4. Dress up well
5. Receive guests personally
6. Get conversations going
7. Play soft music
8. Arrange party games
9. Be hospitable
10. Be on time
11. Make new friends
12. Eat moderately
13. Do not overstay
14. Thank the host/hostess
E. PHONE ETIQUETTE
1. Learn to greet
2. Identify yourself
3. Modulate your voice
4. Caller should end the call
5. Be accommodating
6. Avoid negative statements
7. Let the speaker finish his/her line
8. Say ‘thank you and goodbye.’
4. Prevents the spine from becoming fixed abnormal
positions.
5. Prevents fatigue because muscles are being used more
efficiently, allowing the body to use less energy.
6. Prevents strain or overuse problems.
7. Prevents backache and muscular pain.
8. Contributes to a good appearance.
 HEALTH
 One has to understand that our health affects our
performance and compliance in our daily tasks whether
in school or at work. Illness and diseases makes us weak
physically and intellectually. This may cause us to under
perform or become unproductive.
 The case of Steve Jobs exemplifies this case as this
genius, his wealth and fame became useless when he died
at a young age of 56 cause by pancreatic cancer. His early
demise shows that our wealth is nothing without good
health. Even our image and ‘self’ will suffer if our
physical self could never be maintained and taken care
of.
HOW SHOULD THE BODY BE TAKEN CARE OF AND
HOW CAN A LONGER AND PRODUCTIVE LIFE SPAN
BE ASSURED?

Several ways can be considered but

this has to be religiously observed to
develop habits that will provide an
assurance that life will be lived with
much zest (appetite, passion) and
satisfaction. Such practice includes
the following:
1. Proper Nutrition:
Diet or what we regularly eat and drink
provides us with the fuel that powers our body
and brain. Food is crucial to or body’s
survival but eating the right food on the other
hand will assure prevention of cardiovascular
illnesses and the like. One therefore should be
guided by the Food Pyramid to determine
what should be consumed less and what
should be the bulk of what we take in.
 The food pyramid shows that fats, oils and sweets
should be used sparingly as it occupies the tip of the
figure. Food that primarily contains fat is generally low
in other nutrients and is high in calories. Such leads to
weight gain and other types of health problems. This is
especially true with saturated fats that are mostly found
in poultry, meat and eggs which are high in cholesterol,
a wax substances used by the body to build cells and
make other substances which most of the time is
unhealthy for the body. Sodium or table salt should be
avoided. Less than one teaspoonful is allotted for an
individual though most of us are guilty of going beyond
the required intake.
MAJOR NUTRIENTS SHOULD BE CONSIDERED IN OUR
DAILY DIET AS THEY HELP MAINTAIN OUR BODY’S
WELLNESS SUCH THAT

a.. CARBOHYDRATES provide our body with energy;

b. PROTEIN is necessary to repair our body cells and tissues.
c. VITAMINS help regulate body functions;
d. FATS serve as source of energy for vitamin storage and body
insulation.
e. MINERALS strengthen muscles, bones and teeth, enrich the
blood and keep the heart and other organs healthy; and
f. WATER keeps 60% of an adult’s total body weight. It helps
break down food, carries nutrients throughout the body,
removes wastes and maintains a stable body temperature
(Sadsad 2008)
 Healthy choice of food includes plenty of grains,
vegetables and fruits.
The bottom of the pyramid helps in
maintaining healthy eyes, skin, bones and
blood. These food groups serve as source
of fiber such as those which are derived
from apple, potato skin and beans. Fiber
helps in waste elimination and prevents
onset of cancer etc. Twenty grams of fiber
should be maintained to keep digestive
system healthy.
2. ) CLEAN ENVIRONMENT
Humans and environment make up the
ecosystem. Human activities over the years have
put many waste products in the air, land and
water. They contaminate and pollute the
environment through toxic wastes killing plants,
animals and humans as well. Many of the
illnesses that afflict people now are caused by
these pollutants. The fresh water that we directly
get from faucet is now substituted with distilled
or purified water that we buy from water station.
 It is imminent therefore that the air that we
breath will soon be purchased using oxygen
tanks from air stations (Thomson 2014).

People are accountable for what they do.

Hence, it is necessary to engage in activities
that will revive the environment, replenish the
lost resources and revert to the original state of
our environment. This, in turn, will provide us
clean air, clean water and clean environment
which are necessary elements to provide longer
and healthier lives for people like us.
a. Resource Conservation
A major new industry that requires the use of eco
bags when shopping or maybe reusing an item like
food packages. Conserving electricity and water is
also a practice of resource conservation.

b. Recycling
This is the process of reusing materials that have
been put to waste. Recycling allows finding new
ways to utilize those things that have been thrown
away.
c. Reduce Pollution
Whether it is air, water or land pollution,
individuals can contribute by maintaining
cleanliness in their daily activities. Reducing
smoking prevents indoor pollution; initiating car
pool or taking a train instead of cars or
motorbikes as well as short distance walk can
help in preventing release of more toxic fumes.
Moreover, individuals should stop dumping
garbage in rivers and other bodies of water. This
responsible behavior can contribute a lot to the
cleanliness of our surroundings.
CLOTHING AND SELF-IMAGE
BY JILL L. FERGUSON
Your style and the clothes you choose reflect and affect
your mood, health, and overall confidence. Scientists
call this phenomenon “enclothed cognition”. Adam
Hajo and Adam D. Galinsky, both professors at the
Kellogg School of Management at Northwesthern
University. write in the Journal of Experimental Social
Psychology. that enclothed cognition “involved the
occurrence of two independent factors – the symbolic
meaning of the clothes and the physical experience of
wearing them”.
It was further asserted that when we put on a
piece of clothing we cannot help but adopt some
of the characteristics associated with it
unconsciously. The Business Insider says that
clothes don’t just affect your confidence level.
they can affect your success as “clothing
significantly influences how others perceive you
and how they respond to you”.
 Understanding the psychological dynamics of
why the right-for-us clothing can contribute to
our confidence. raise our self-esteem, and help
propel us in the workplace has become big
business. So the next time you reach for those
yoga pants or for that fiery red dress, ask
yourself how will that clothing item make you
feel and what is it saying to the world around
you today?
REFERENCES
 Understanding the self – Developing Life Skills - OBE
by Ethel Magalona MAP, LPT