Personal Development 8.

Your relationship
9. Aspirations and goals
Humanities and Social Sciences | First 10. Beliefs and culture
Semester
LC2: Your Own Thoughts, Feelings and
LC1: Knowing Yourself Can Make You Actions
Accept Your Strength and Limitations
Self — the union of elements, namely body, 1. Physical Self
thoughts and feeling. Describe yourself. Try not to censor any
Ideal Self — is the self that you aspire to be. thoughts. Include descriptions of your
Actual Self — is what you actually see. height, weight, facial appearance, and
— is the self that embodies the quality of skin, hair and descriptions of
characteristics that you are born to have. body areas such as your neck, chest, waist,
Self Awareness — having a clear perception and legs.
of your personality including your 2. Intellectual Self
strengths, weaknesses, thoughts, beliefs, Include an assessment of how well you
motivations and emotions. reason and solve problems, your capacity
— allows you to understand other to learn and create, your general amount
people, how they understand you, your of knowledge, your specific areas of
attitude and your responses to them in the knowledge, wisdom you have acquired, and
moment. insights you have.
Johari Window — simple and useful tool for 3. Emotional Self
understanding and training self-awareness. Write as many words or phrase about
— this model is given by Joseph Luft and typical feelings you have, feelings you
Harrington Ingham in 1995. seldom have, feelings you try to avoid,
Open Self — what others know about you feelings you especially enjoy, feelings from
that you are aware to. your past and present, and feelings which
Public Self — the part of you that you are are associated with each other.
happy to share with others and discuss 4. Sensual Self
openly. Write how you feel as a sensual person.
Blind Self — what others know about you, What sense do you use most: seeing,
but you don’t. hearing, speaking, smelling, touching? How
Hidden Self — what others don’t know do you feel about the different ways you
about you, but you do. take in information - through the eyes, ears,
Private Self — things that are too private to mouth, nose, pores, and skin? In what ways
share. do you let information in and out of your
Unknown Self — what others don’t know body?
about you, but you don’t either. 5. Interactional Self
Undiscovered Self — the one which neither Include descriptions of your strengths and
we nor the other people see. weaknesses in intimate relationships and
relationships to friends, family, co-students
What makes you unique: and strangers in social settings. Describe
1. Signature style the strengths and weaknesses which your
2. Past experiences friends and family have noticed. Describe
3. Ethics what kind of son or daughter, brother or
4. Attitude sisters you are.
5. Your appearance 6. Nutritional Self
6. Your way of communication
7. Your habits or hobbies
How do you nourish yourself? What foods •End of infancy to 5-6 years old (preschool
do you like and dislike? What do you like years-grade 1) Young children learn to
and dislike about these? become more self-sufficient and care for
7. Contextual Self themselves, develop school readiness skills
Descriptions could be in the areas of and spend many hours in play with peers.
maintenance of your living environment:
reaction to light, temperature, space, MIDDLE & LATE CHILDHOOD
weather, colors, sound and seasons, and • 6-11 years old (elementary school years)
your impact on the environment. • Fundamental skills of reading, writing, and
8. Spiritual Self or Life Force arithmetic are mastered.
This could include your feelings about • Child is formally exposed to larger world
yourself and organized religion, reactions and its culture.
about your spiritual connections to others, • Achievement becomes a more central
feelings about your spiritual development theme of the child's world and self-control
and history, and thought about your increases.
metaphysical self.
ADOLESCENCE
LC: Developmental Tasks According to • 10-12 years old to 18-22 years old
Developmental Stages • Begins with rapid physical changes
(dramatic gains in height in weight,
JOHN SANTROCK'S 8 DEVELOPMENTAL changes in body contour, and development
STAGES WITH DEVELOPMENTAL TASKS of sexual characteristics such as
enlargement of breasts, development of
According to John Santrock there are 8 pubic and facial hair, deepening of voice)
developmental stages in a life span • Pursuit of independence & identity are
development. His research focuses on prominent
family processes and children psychosocial • Thought is more logical, abstract &
development. The following are the stages idealistic
of development: • More time is spent outside family

PRENATAL PERIOD EARLY ADULTHOOD

• Development happens quickly during this • Late teens or early 20s to 30s
stage (tremendous growth from a single cell • Time of establishing personal & economic
to an organism complete with brain and independence, career development,
behavioral capabilities) selecting a mate, learning to live with
• Time between conception and birth someone in an intimate way, starting a
• Divided into 3 stages: -germinal - family & rearing children.
embryonic-fetal
MIDDLE ADULTHOOD
INFANCY • 40 to 60 years old time of expanding
• Birth to 18-24 months' Time of extreme personal & social involvement &
dependence on adults responsibility
• Many psychological activities are just • Assisting next generation in becoming
beginning (language, symbolic thought, competent & mature individuals, reaching &
sensory coordination & social learning) maintaining satisfaction in a career.
motor
LATE ADULTHOOD
EARLY CHILDHOOD • 60s and above
• Time for adjustment to decreasing ● is a physical, mental, or emotional
strength and health, life review, retirement strain or tension resulting from
and adjustment to new social roles adverse or very demanding
circumstances. it is thebody's
LC: Understanding of Mental health and response toa threatening situation
Psychological Well-Being to Identify Ways to or to change.
Cope with Stress during Adolescence ● can come from any event or thought
that makes you feel frustrated, angry
What is Mental Health? or nervous. the manner in which
Mental Health includes our emotional, stress affects us depends on how we
psychological, and social well -being. It choose to think about stress and how
affects how we think, feel, and act. It also we respond to it.
helps determine how we handle stress, Two kinds of Stress:
relate others, and make choices. Mental • Eustress — refers to positive and healthy
health is response of the body from a
important at every stage of life. from stressor. it produces good feelings to one's
childhood and adolescence through well-being.
adulthood. • Distress — refers to a negative reaction of
the body towards a given
According to WHO, mental health is “a state stressor. Stressors are the things that make
of well-being in which the individual realizes a person stressed.
his or her own abilities, can cope with the
normal stresses of life, can work LC: Demonstrate Personal Ways to Cope
productively and fruitfully, and is able to with Stress and Maintain Mental Health
make a contribution to his or her
community.” Tips for Coping up with Stress:
1. Be Realistic
4 Basic Dimensions of Health and Well- 2. Shed the “Superman/woman” Urge
being: 3. Meditate
a. Thoughts — the way you think about 4. Visualize
something has a big impact on your 5. Take One Thing at a Time
mental health. 6. Exercise
b. Emotions — a big part of emotions is 7. Hobbies
the way you feel. 8. Share Your Feelings
c. Behaviors — are the ways you act 9. Be Flexible
and respond to your environment. 10. Go Easy with Criticism
d. Body Reactions - body reactions are Tips to Reduce Stress:
changes in your body functions such 1. Accept your needs
as heart rate, breathing, digestion, 2. Manage your time
brain chemicals, hormones and 3. Practice relaxation
more. 4. Exercise daily
What is Stress? 5. Set aside time for yourself
Stress is simply a reaction to a stimulus 6. Eat well
that disturbs our physical or mental 7. Get enough sleep
equilibrium. in other words, it's an 8. Avoid alcohol and drugs
omnipresent part of life. a stressful event 9. Talk to someone
can trigger the "fight-or-flight" response,
causing hormones such as adrenaline and
cortisol to surge through the body.
LC: 11 Best Foods to Boost Your Brain and Studies have suggested that eating
Memory chocolate could boost both memory and
mood.
Your brain is kind of a big deal as the Nuts — research has shown that eating
control center of your body, It's in charge of nuts can improve markers of heart health,
keeping your heart beating and lungs and having a healthy heart is linked having
breathing and allowing you to move, feel a healthy brain. Nuts contain a host of
and think. That's why it's a good idea to brain- boosting nutrients, including vitamin
keep your brain in peak working condition. E, healthy fats and plant compounds.
The foods you eat play a role in keeping Oranges — you can get all the vitamin C
your brain healthy and can improve specif t you need in a day by eating one medium.
mental tasks, such as memory and Oranges and other foods that are high in
concentration. vitamin C can help defend your brain
against damage from free radicals.
Fatty Fish — when people talk about foods, Eggs — are a good source of several
fatty fish is often at the top of the list. Fatty nutrients ties to brain health, including
f sh is a rich source of vitamins B6 and B12, folate and choline.
omega-3s, a major building block of the Eggs are a rich source of several B vitamins
brain. Omega-3s play a role in sharpening and choline, which are important for
memory and improving mood, as well as proper brain functioning and development,
protecting your brain against decline. as well as regulating mood.
Blueberries — provide numerous health Green Tea — as is the case with coffee, the
benefits, including some that are caffeine in green tea boosts brain function.
specifically for your brain, Blueberries are Green tea is an excellent beverages to
packed with antioxidants that may delay support your brain. Its caffein content
brain aging and improve memory. boosts alertness, while its antioxidants
Turmeric — has generated a lot of buzz protect the brain and L-theanine helps you
recently. Turmeric and its active compound relax.
curcumin have strong anti-inflammatory
and antioxidant benefits, which help the LC: Explore Ways on How to Improve Brain
brain. In research, it has reduced symptoms Functions for Personal Development
of depression and Alzheimer's disease.
Broccoli — is packed with powerful plant Research has shown that there are many
compounds, including antioxidants. ways you can hone your mental sharpness
Broccoli contains a number of compounds and help your brain stay healthy, no matter
that have powerful antioxidants and anti- what age you are. Doing certain brain
inflammatory effects, including vitamin K. exercises to help boost your memory,
Pumpkin Seeds — contain powerful concentration, and focus can make daily
antioxidants that protect the body and tasks quicker and easier to do, and keep
brain from free radical damage. your brain sharp as you get older.
Pumpkin seeds are rich in many
micronutrients that are important for brain 13 Evidence-based exercises that offer the
function, including copper, iron, best brain-boosting benefits:
magnesium and zinc.
Dark Chocolate — cocoa powder are • Have fun with a jigsaw puzzle — research
packed with a few brain-boosting trusted source has shown that doing jigsaw
compounds, including flavonoids, caffeine puzzle recruits multiple cognitive abilities
and antioxidants. The flavonoids in and is a protective factor for visuospatial
chocolate may help protect the brain. cognitive aging.
• Try your hand at cards — a quick studies, bilingualism can contribute to
card game can lead to greater brain better memory, improved visual-spatial
volume in several regions of the brain, it skills, and higher levels of creativity.
could improve memory and thinking skills. • Take up tai chi — tai chi can benefit your
• Build your vocabulary — many more health in many ways, including your mental
regions of the brain are involved in health. Taking up a regular practice of tai
vocabulary tasks, particularly in areas that chi can help reduce stress, enhance sleep
are important for visual and auditory quality, and improve memory.
processing. To test this theory, try this • Focus on another person — the next time
cognitive-boosting activity: you interact with someone, take note of
> keep a notebook with you when you four things about them.
read • The bottom line — focusing on your brain
> write down one unfamiliar word, then health is one of the best thing you can do
look up the definition. to improve your concentration,
> try to use that word five times the next focus,vmemory, and mental agility, no
day. matter what age you are. By incorporating
• Dance your heart out — the centers for brain exercises into your everyday life, you'll
diseases prevention and get to challenge your mind, sharpen your
control trusted source notes that learning cognitive skills, and possibly learn
new dance moves can increase your brain's something new and enriching along the
processing speed and memory. way, too.
• Learn a new skill — learning a new skill is
not only fun and interesting, but it may also LC: Discuss that Understanding the
help strengthen the connections in your Different Parts of the Brain Process and
brain. Functions may help Improving Thoughts,
• Use all your senses — a 2015 research Behavior and Feeling
report trusted source suggests that using
all your senses may help strengthen your The human brain is one of the most
brain. To give your senses and your brain a complex systems on earth. Every
workout, try doing activities that component of the brain must work together
simultaneously engage all of your senses. in order to keep its body functioning. The
• Teach a new skill to someone else — one brain and the spinal cord make up the
of the best ways to expand your learning is central nervous system, which alongside
to teach a skill to another person. Teaching the peripheral nervous system is
it to someone else requires you to explain responsible for regulating all bodily
the concept and cerrect any mistakes you functions. The brain is split up into three
make. major layers: the hindbrain, the midbrain,
• Listen to or play music — listening to and the forebrain.
happy tunes helps generate more
innovative solutions compared to being in
silence.
• Take a new route — be willing to try new
ways to do the same things.
• Meditate - daily meditation can calm your
body, slow your breathing, and reduce
stress and anxiety.
• Learn a new language — many cognitive
benefits of being able to speak more than
one language. According to numerous
The hindbrain is the well-protected central Frontal Lobe — complex thinking, like
core of the brain. It includes the reasoning, planning and imagining.
cerebellum, reticular formation, and brain Parietal Lobe — processes messages
stem, which are responsible for some of the related to touch, taste and temperature,
most basic autonomic functions of life, controls muscle movement.
such as breathing and movement. The Occipital Lobe — processes sight.
brain stem contains the pons and medulla Temporal Lobe — process hearing, memory
oblongata. The hindbrain contains the retrieval.
oldest parts of the brain, which all Cerebellum — coordinates balance and fine
vertebrates possess, though they may look movements.
different from species to species. Brain Stem — regulates vital functions like
heartbeat and breathing.
The midbrain makes up part of the brain
stem. It is located between the hindbrain
and forebrain. All sensory and motor
information that travels between the
forebrain and the spinal cord passes
through the midbrain, making it a relay
station for the central nervous system.

The forebrain is the most anterior division

of the developing vertebrate brain,
Our brain controls our thoughts, feelings
containing the most complex networks in
and behavior:
the central nervous system. The forebrain
The BRAIN STEM İs the oldest and
has two major divisions: the diencephalon
innermost region of the brain. It's designed
and the telencephalon. The diencephalon is
to control the most basic functions of life,
lower, containing the thalamus anf
including breathing, attention, and motor
hypothalamus; The telecephalon is on top
responses. The brain stem begins where the
of the diencephalon and contains the
spinal cord enters the skull and forms the
cerebrum, the home of the highest -level
MEDULLA, the area of the brain stem that
cognitive processing in the brain. It is the
controls heart rate and breathing.
large and complicated forebrain that
PONS — a structure in the brain stem that
distingueshes the human brain from other
helps control the movements of the body,
vertebrate brains.
playing a particularly important role in
balance and walking.
RETICULAR FORMATION — is to flIter out
some of the stimuli that are coming into the
brain from the spinal cord and to relay the
remainder of the signals to other areas of
the brain. It also plays important roles in
walking, eating, sexual activity, and
sleeping.
THALAMUS — is the egg shaped structure
above the brain stem that applies still more
fitering to the sensory information that is
coming up from the spinal cord and
through the reticular formation, and relays
some of these remaining signals to the
higher brain levels. It is also important in amygdala is responsible for processing
sleep because it shuts off incoming signals emotions, particularly fear and strong
from the senses, allowing us to rest. emotions. It helps us respond to dangerous
or emotional situations, ensuring our safety
and well-being

HYPOTHALAMUS — helps regulate body

temperature, hunger, thirst and sex, and
responds to the satisfaction of these needs
by creating feelings of pleasure.

HIPPOCAMPUS — is important in storing

information in long-term memory. If the
CEREBELLUM — (“little brain”) consists of
hippocampus is damage, a person cannot
two wrinkled ovals behind the brain stem. It
build new
functions to coordinate voluntary
memories, living instead in a strange world
movement. People who have damage to the
where everything he or she experiences just
cerebellum have difficulty walking, keeping
fades away, even while older memories from
their balance, and holding their hands
the time before the damage are untouched.
steady. Consuming alcohol influences the
cerebellum, which is why people who are
drunk have more difficulty walking in the
straight line. Also, the cerebellum
contributes to emotional responses.

RIGHT BRAIN — the right hemisphere

coordinates the left side of the body and
achieves tasks that involves creativity and
arts. Based on the left-brain right brain
dominance theory, the right side of the
AMYGDALA — consists of two "almond- brain is best at expressive and creative
shaped" clusters and is primarily tasks. The right-brain is described as being
responsible for regulating our perceptions better at: MUSIC, RECOGNIZING FACES,
of, and reactions to, aggression and fear. COLOR, INTUITIONS, MOTIONS, READING
The amygdala has connections to other EMOTIONS, IMAGES, CREATIVITY.
bodily systems related to fear, including the
sympathetic nervous system, facial
responses, the processing of smells, and
the release of neurotransmitters related to
stress and aggression.
Amygdala: “The Guard Dog”
Significance: The amygdala acts like a
guard dog, always vigilant and alert to
potential threats. Like a guard dog reacts
quickly to protect its territory, the
 of the ear. They are responsible for:
recognizing and processing sound,
understanding and producing speech, and
various aspects of memory.

Brain Lobes
Each side of your brain contains four lobes.
The frontal lobe is important for cognitive
functions and control of voluntary
movement or activity. The Parietal lobe
processes information about temperature,
taste, touch and movement, while the
occipital lobe is primarily responsible for
vision. The temporal lobe processes
memories, integrating them with sensations
of taste, sound, sight and touch.
Frontal Lobe — located behind the the
forehead, frontal lobe are the largest lobe
of the brain. They are prone to injury
because they sit just inside the front skull
and near rough bony ridges. This lobe are
involved in: planning, organizing, problem
aolving, memory, impulsive control,
decision making, selective attention,
controlling our behavior and emotions. The
left frontal lobe plays a large role in speech
and language.
Parietal Lobe — located behind the frontal
lobes, the parietal lobes: Integrate sensory
information from various parts of the body
and contain the primary sensory cortex,
which controls sensation (touch, hot or
cold, pain). Help to keep up from bumping
into things when we walk.
Occipital Lobe — located at the lower back
of the head. It receives the process visual
information. Contain areas that help in
receiving shapes and colors.
Temporal Lobe — are located on the sides
of the brain under the parietal lobes and
behind the frontal lobes at about the level