CHAPTER 3: MANAGING AND TAKING GOOD
CARE OF YOURSELF
Take care of yourself = I want to see you again alive and
healthy
LESSON 12: BECOMING A BETTER STUDENT
LEARNING – involves acquiring CHANGE in the present
knowledge, skills,habits, behaviors, or tendencies
through experience, practice or formal education.
o
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Defined as a permanent change in
behavior as a result of experience
Requires continuity of behavioral change
Characteristics of Learning
Learning is purposeful
Learning is a Result of Experience
Learning is Multifaceted
Learning is an Active Process
What happens during learning?
Brain Changes:
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Get organized
Prepare your review materials
Ask Help
Test yourself or ask someone to test you.
Allot time to take a break and eliminate stress
Create or join a study group
Teach what you have learned
Study to understand, not to remember
LESSON 13: SETTING GOALS FOR SUCCESS
Albert Bandura’s social cognitive theory – self efficacy
refers to one’s belief in one’s ability to succeed in
specific situations or accomplish a task.
Self-efficacy- is a belief, faith that “If one has faith,
nothing is impossible”
Mastery Experiences – refers to the first-hand or direct
experiences that a person acquires.
New Nerve Cells may grow and new neutral
networks will then be formed
The strength of existing synaptic connection
changes, thus functionally changing the
connectivity (and the activity) within the
existing neutral networks in response to
sensory stimuli
New synapses are formed between neurons
that were not connected before, thus
effectively creating, new networks of neurons
that, when active, represent a new memory.
Self-regulated learning – refers to the learner’s ability
to regulate or control one’s own learning and behavior.
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“If you are not getting better, you are getting worse”Pat Riley
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Outcome-based education – the premise of instruction
is based on what the students can do, opposed to what
the students know.
o
WAYS TO DEVELOP GOOD HABITS:
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Study Habits – refer to the attitudes and behaviors of
students when preparing for tests or any learning
assessment.
Vicarious Experience- emanate from observing people,
especially those that one regards as his or her role
models.
Verbal Persuasion –to motivation coming from
influential people such as parents, teachers etc.
Emotional and Physiological States – refer to the
Emotional and Physiological conditions that a person is
in.
Carol Dweck – one of the world-renowned researchers
in the area of motivation.
Fixed Mindset – people believe that basic qualities such
as intelligence and talents are fixed traits.
Growth Mindset- people believe that talent and
intelligence are developed through learning, effort,
training and practice.
Clarity – being clear and not vague
Performance-based and action- based
James Spady – father of Outcomes-based education
(OBE)
Challenge – that a goal must trigger the knowledge,
skills, and abilities.
Commitment- reflects a person’s dedication towards
the attainment of the set goals.
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Feedback- serves as a mechanism to ensure that
everyone sharing the same goal is on the right track.
as well as in protocols for healing and recovery from
diseases.
Task Complexity- pushes people to take the extra mile
and work hard.
Physical Health Responsibility – involves active
participation in one’s own health and healing through
education and lifestyle changes.
Expectancy Theory – focused mainly on the
expectations that share a particular behavior in a
particular situation.
Stress – refers to the reaction of our physiological and
psychological self to any kind of demand or threat.
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Expectancies – Learning creates cognition.
King (2004) – categorized success into mental, spiritual,
personal,career, financial, social, physical and family
success.
Eustress – is a beneficial stress that can be in the form
of physical, psychological and biological stimuli.
o
Mental Success- understanding and accepting one’s
intellectual abilities, feelings, and emotions.
Eu means good hence the word eustress
means good stress.
Distress – occurs when there a tension buildup which
becomes unbearable and difficult to cope with.
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Spiritual Success – equates to having a sound body and
spirit.
Also causes aging and cancer
Personal Success – comes with overcoming one’s
physical and psychological limitations such as
overcoming phobia.
Career Success – entails achieving milestones in one’s
career such as getting one’s dream job.
Financial Success- means financial stability.
Social Success – reflects the recognition and respect
one has from the community.
Physical Success – can mean possessing the desired
qualities of one’s body.
Family Success – is to have a harmonious and happy
family.
LESSON 14 : TAKING CHARGE OF ONE’S SELF
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Physical Domain – includes coordination, strength, and
well-being.
Intellectual Domain- includes alertness, analytical
functioning, logical analysis etc.
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Emotional Domain- includes creativity, sensitivity,
mood, perception and awareness.
Steinbrook (2006) – stated that today, more than ever,
personal health responsibility or taking charge of one’s
own healthy is an essential step in disease prevention
Stressor- is any event that compels a person to adjust
or change.
COMMON STRESSOR
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Catastrophic events and
experiences
Life changes and strains
Chronic Problems
Everyday Hassles
Stress tolerance – refers to the ability of an individual
to endure stress.
Problem-focused coping method – involves an attempt
to change or eliminate sources of stress.
Ex: confrontation, seeking social support
undertaking careful, deliberately problem solving.
and
Emotion-focused method – is aimed are controlling the
negative emotional consequence of stressors.
Ex: self-control (keeping feelings to ones self),
distancing (not thinking about the stressors) accepting
responsibility (attributing the stress as one’s creation)
and wishful thinking (thinking that the situation will
pass)
Self – care – refers to all activities that a person does to
maintain and improve his or her physical well-being.
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life-threatening
Psychological self - care – includes all activities one
does to deal or resolve mental health issues, address
both positive and negative emotions.
Emotional self care- includes all the activities one does
to cope with stress and deal with grief.
Social self- care – includes all activities one does to
connect with people valuable to him or other.
Spiritual Self- care – activities one does to strengthen
one’s relationship with his or her beliefs.
BENEFITS OF SELF- CARE
Enhanced productivity
Improved vitality
Enhanced self- esteem
Increased self- knowledge
Mindfulness and compassion
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Self- Compassion – is defined as showing compassion
to one’s self.
THREE MAIN ELEMENTS OF SELF - COMPASSION
SELF- KINDNESS – means not being physically
and verbally harsh to one self.
o Self – beration – a kind of verbal abused
directed to oneself. Involves the act where
he blames himself for his actions and
decisions.
o Self- harm- an act of harming ones self
through physical.
o Common humanity – acceptance that one
is an imperfect being.
o Mindfulness – practice of being fully
present in the moment.
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