MANAGING SELF -attempt not to discuss “off topic” conversations (chat)

5. Once you’re done with the class..

-keep & organize your notes
I. Learning to be a Better Student -reward yourself
-play with your siblings, or pets, if you wish
o Establishing effective study habits
6. If you have another class, stay on your desk
Learning and Performance
“What you do before and after your online class are as, if not more
 Learning – change in behavior potentiality
important than what you do during.”
 Performance – translation of this potentiality into behavior

Stress and Performance

o A low degree of stress is
II. Setting Goals for Success
associated with low
o Determining the sense of goal-setting, motivation, self-efficacy
performance.
and good mindset
o High stress can set the system
into flight-or-flight mode
Goals
which leads to less brain
- Observable and measurable end result of several objectives that
activity in the cortical areas
are to be accomplished in a given time frame
where higher-level learning
- Desired results or outcomes one wishes to achieve
happens.
Vision vs. Goals
o Moderate levels of cortisol
o Vision is an idea of what you want to be or what you want to do
tend to correlate with the
o Goals are more specific: “what do I need to do to reach my vision”
highest performance on tasks
Are goals important?
of any type
 Guide to act
o They determine, what you want to do, where you want to go
Learning Types
 Motivates one’s behavior
a. Rote Learning – learning without understanding
o Energizes people to move
e.g. memorization
o No goal = No motivation
b. Rational Learning – learning with understanding
o They give us direction and purpose
c. Motor Learning – the adaptation of movement to stimuli
relating to speed and precision of performance
A. Goal Setting Theory
d. Associational Learning – learning through establishing
(Edwin Locke and Gary Latham)
relationship
- Goal setting is essentially linked to task performance.
e. Appreciational Learning – process of acquiring attitudes,
- Specific and challenging goals along with appropriate feedback
ideas, satisfaction and judgement concerning values as well as
contribute to higher and better task performance.
the recognition of worth and importance which learner gains
- Goals indicate and give direction to a person about what needs
from activities.
to be done and how much effort is required to be put in.
Differences of Learning Styles
S – Specific
Your goal should be clear and specific, otherwise you won’t be
able to focus your efforts or feel truly motivated to achieve it.
Six “W” questions:
o Who: Who is involved?
o What: What do I want to accomplish?
o Where: Identify a location
o When: Establish a time frame
o Which: Identify requirements and constraints
o Why: Specific reasons, purpose or benefits of accomplishing the goal
M – Measurable
Setting measurable goals is important in order to track your
Basic Principles of Learning progress and stay motivated.
a. Recency – most recent impression or association is more likely When you measure your progress, you stay on track, reach your
to be recalled target dates, and experience the exhilaration of achievement that
b. Frequency – knowledge encountered most often is more likely spurs you on to continued effort required to reach your goal
to be recalled To determine if your goal is measurable, ask questions such as:
c. Vividness – learning is proportional to vividness of the process o How much? How many?
d. Exercise – using what has learned will help its likelihood to be o How will I know when it is accomplished?
recalled A – Action Plan
e. Readiness – readiness to learn is proportional to the efficiency o Goals need to be realistic and achievable for it to be successful.
of learning o Goals should also motivate you to stretch your abilities towards
proper planning.
Tips for New Normal in Learning o You will further begin to identify different resources that can
1. Have a morning routine bring you closer to it.
2. Tidy up and declutter R – Relevant
3. Communicate study hours to family and relatives Relevant goals must also be
4. During class.. applicable to the present
-take down notes, screenshots situation and aligned to the
-avoid unnecessary “online” noise vision you set.
-use private chat sparingly Your goal matters to you.
 T – Time Bound - States that there are 2 categories (growth mindset vs. fixed
Every goal needs a deadline, this will motivate you and help you mindset) that can group individuals based on their behavior,
focus toward your goal. specifically their reaction to failure.
- Those with a “fixed mindset” believe that abilities are mostly
innate and interpret failure as the lack of necessary basic
abilities, while those with a “growth mindset” believe that
they can acquire any given ability provided they invest effort
or study.

B. Human Motivation
(Abraham Maslow)
- Maslow describer these needs as “being arranged in a
hierarchy of prepotency”, with physiological needs making up
the bottom of the pyramid.
- Prepotent: they must be satisfied or mostly satisfied before
higher level needs become activated

Maslow’s Hierarchy of Needs

Basic, Psychological and Self-fulfilment needs

CARING FOR THE SELF

Mental Health, Coping, and Resiliency

I. Stress
- Managing one’s health through awareness of the nature of
stress
- An internal alarm system, the body’s response to a real or
perceived threat
- A combination of a (1) stressor and a (2) stress response
- The body’s and mind’s reaction to everyday demands and
Deficiency and Growth Needs In relation to the threats; a part of daily life
- Can be useful or harmful, energizing or exhausting

Positive vs. Negative Stress

a. Eustress
- Positive stress
- Can help you achieve your goals
- Research suggest that acceptable levels of stress may even
help you to focus and concentrate better
b. Distress
pandemic crisis - Negative stress
- Can result when there is too much pressure or trauma and
C. Social Cognitive Theory you are unable to cope with it
(Albert Bandura)
- Emphasizes how cognitive, behavioral, personal, and Categories of Stressors
environmental factors interact to determine motivation and 1. Environmental Stressors – poverty, pollution, crowding, noise,
behavior or natural disasters
- Self-efficacy is the belief we have in our own abilities, 2. Cognitive / Thinking Stressors – how a person perceives a
specifically our ability to meet the challenges ahead of us and situation (e.g., exams, problems)
complete a task successfully 3. Personal Behavior Stressors – negative reactions in the body
and mind caused by using drugs or not exercising
D. Growth Mindset Theory 4. Life Situation Stressors – having a relative or pet die, parents
(Carol Dweck) who separate or divorce
- Individuals can be placed on a continuum according to their
implicit views of “where ability comes from” General Adaptation Syndrome
(Hans Selye)
 The Body’s Response to Stress c. Kalayaan – absence of “Freedom and mobility” causes stress
o When you perceive a situation or event to be a threat, your Confronting Stress, Filipino Style
body begins a stress response a. Bahala na – “God will take care of things.”; Improvisatory
o How your body and mind react is your stress response skills of Filipinos
o The Nervous System and Endocrine System become active b. Lakas ng Loob – courage in the face of difficulties and
during the body’s response to stressors uncertainties
o The body’s response is largely involuntary or automatic c. Pakikibaka – recognizing one’s convictions; resistance or
o It happens in 3 STAGES and can occur whether the stress is concurrent clashes
physical or emotional, positive or negative: Stressors: Filipino College Students
1. Alarm o Academics (difficulty of subject matter)
2. Resistance o Workload
3. Exhaustion / Fatigue o Time Management
o Others: Responsibilities due to being one’s own
Stress and Personality Types Financial Problems
Personality – another factor in Extracurricular activities
how you handle stress Parental pressure on academic performance
After graduation plans
a. Type A Personality – a
Peer relationships
competitive, high
achieving personality type II. MENTAL HEALTH AND ILLNESS
most likely to develop - Understanding mental health and factors affecting it
heart disease or other
significant health problems Mental Health
(Meyer Friedman & Ray
- a state of well-being in which the individual realizes his or her
Rosenman)
own abilities, can cope with the normal stresses of life, can work
b. Type B Personality – seen
productively and fruitfully, and is able to make a contribution to
as a “laid back”, non-
his or her community. (WHO)
competitive personality
- successful performance of mental function
type less likely to suffer
- effective functioning in daily activities
from heart disease
(Meyer Friedman & Ray Rosenman) - results:
c. Type C Personality – people tend to be very pleasant and try to o productive activities
keep the peace but find it difficult to express emotions, o fulfilling relationships
especially negative ones o ability to cope with life’s challenges
(Lydia Temoshok & Henry Dreher) - a state of well-being
d. Type D Personality – people have the tendency to experience
increased negative emotions across time and situations and tend Mental Health Continuum Model
not to share these emotions with others, because of fear of Mental health is a continuum
rejection or disapproval. - Ranges from being mentally healthy to having mental illness
(Johan Denollet)

Psychoneuroimmunology – study of the interaction between

psychological processes and the nervous and immune systems of the
human body
o It is based on the prediction that an individual’s psychological
state can influence their immune system via the nervous system.
o This perspective provides a scientific basis for the ‘mind over
matter’, ‘think yourself well’ and ‘positive thinking, positive
health’ approaches to life.

Definition of Stress in Filipino: Ang tension (Stress) ay isang

emosyonal at pisikal na reaksiyon sa pagbabago

Social & Cultural Dimensions of Stress (among Filipinos)

Social Stress:
o Exposure to stressful life events or social environments
o Negative physical and psychological outcomes
o Physical illness and lower mental health
Social and Cultural:
The Compliant Filipino
a. Hiya – Filipinos are very aware of the opinions of others and
what people think of them
b. Utang na Loob – debt of gratitude; can cause stress as it
refutes unconditional positive regard
c. Pakikisama – the pressure to conform causes stress
Filipino Social Values
a. Karangalan – Filipinos are sensitive to attacks on their own
self-esteem and dignity
b. Katarungan – lack of justice causes stress
 2. A specific part of the brain the needs to be working on a specific
task is working in the wrong way
3. The neurochemical messengers that help different parts of the
brain communicate are not working properly

The Psychological Aspect of Mental Health

 The psycho aspects of health and illness were described in
terms of cognitions, emotions and behaviours.
o Thoughts create feelings
Characteristics of a Mentally Healthy Person o Behavior reinforces thoughts
o Feelings create behavior
The Cognitive-Behavioral Model
(Aaron Beck)

Mental Illness
- A diagnosable illness that affects a person’s thinking, emotional
state, and behavior, and disrupts a person’s ability to work and
carryout other daily activities and engage in satisfying personal
relationships.
- Some are common, some are not.
- May cause severe disability

Mental Distress vs. Mental Disorder

Distress Disorder
o Common o Less common
o Caused by problem or event o Often with high severity
o Usually not sever (may be severe) o Usually long lasting
o Usually short lasting o Professional help usually needed
o Professional help not usually o Needs to be diagnosed
needed but can be useful
o Diagnosis not needed

The Biopsychosocial Model of Health and Illness

(George Engel)
- The biopsychosocial model represented an attempt to integrate
o the psychological (the ‘psycho’) and
o the environmental (the ‘social’)
into the traditional biomedical (the ‘bio’) model of health.

The Biological Aspect of Mental Health

 The brain in made up of: cells, connection amongst the cells, and
various neurochemicals (“neurotransmitters”)
 The neurochemicals
provide a means for the
different parts of the
brain to communicate
 Different parts of the
brain are primarily
responsible for doing
different things (e.g.,
thinking, feelings,
movement)
 Most things a brain
does depends on many
different parts of the
brain working together in a network
What happens inside the brain when it gets sick?
1. A specific part of the brain that needs to be working on a specific
task is not working well
Cognitive Distortions – distorted / irrational thoughts leading to  In the Philippines, 3.3 million endure depressive disorders
(DOH, 2019)
 One study showed that few Filipinos will consult despite having
over 4.5 million depression incidence in Southeast Asia
(Coppersmith G, 2015)
 There are only 700 psychiatrists, a thousand psychiatric nurses,
and a thousand psychologists in the Philippines
 7-20% of Filipino adults experience psychiatric disorders
 Filipino college students tend to suffer in silence regardless of
the symptoms observed (Lee, 2013)
 NSO: Mental health illnesses are the third most common form of
morbidity for Filipinos.

Mental Health across

Generations
Common Mental Health
Problems among Filipino
Adolescents
a. Depression
- Common but
serious mood
disorder that
negatively affects
an individual’s
maladaptive behaviors behavior, emotions, thoughts, bodily functions, and
interpersonal relationships
The Social Aspect of Mental Health - A feeling of intense sadness and may include loss of
- Social norms of behaviour (e.g. the social norm of smoking or not interest in activities a person
smoking) usually enjoys
- Pressures to change behaviour (e.g. peer group expectations, - It can lead to a variety of
parental pressure) problems and difficulties in daily
- Social values on health (e.g. whether health was regarded as a living, including academics.
good or a bad thing)
- Social class
- Ethnicity / culture
- Sprituality
Diathesis-Stress Model
Mental and physical disorders develop from a genetic or biological
predisposition for the illness (diathesis) combined with stressful
conditions that play a precipitating or facilitating role. Characteristics of someone
with depression:
o Overwhelming sadness
o Hopelessness
o Loss of interest and/or
energy
o Guilt or worthlessness
o Concentration loss
o Appetite and/or sleep change
o Psychomotor agitation / retardation
o Irritability / anger
o Withdrawal / isolation
o Suicidal thoughts
Sadness vs. Depression
Mental Health in the Philippines
 Worldwide, an estimated 10-20% of adolescents have unnoticed
signs of poor mental health (WHO, 2018)
 Why the Coronavirus is
Triggering Mental Health Issues:

b. Anxiety and Anxiety Promotion of Mental Wellness

Disorders Philippine Mental Health Law (RA 11036)
o Restlessness, feeling keyed up or on edge
o Being easily fatigued
o Difficulty concentrating or mind going blank
o Irritability
o Muscle tension
o Sleep disturbance
High Functioning Anxiety
What you see What they’re experiencing
Detail oriented Overthinking
Outgoing People pleasing Where to seek Professional Help: Mental Health Professionals
Active Inability to slow down
Super helpful Trouble saying no
Hardworking Fear of failure
Performs under pressure Procrastination or overplanning
Loyalty Poor boundaries
c. Suicide
 It is the second leading cause of death among 15-29 year
olds (WHO, 2017)
 Among the Filipino Youth: 8.7% has suicidal ideation and
3% attempted suicide (Young Adult Fertility and
Sexuality Study, 2013)
 17% of Filipino Students have attempted suicide (Global
School-based Student Health Survey, 2015)
Non-Suicidal Self-Injury (NSSI) vs. Suicide

Promotion of Mental Wellness

Allied Mental Health Professionals:
a. Psychometricians – administers objective and structured
personality tests; conducts preparatory intake interviews of
COVID-19 and Mental Health Issues
clients for psychological intervention sessions
b. Guidance Counselors – focus is on clients potential and
resolution of problems; common in education and career setting
c. Psychiatric Nurses – focus is on signs, symptoms, and
complaints of clients; serves as case managers in clinical setting
d. Social worker – focus is on the process of integration of clients
in the community
e. Occupational Therapists – focus is on resumption of activities
of daily living; integration with community by honing
occupational skills
f. Life Coach – focus is on everyday life concerns that are not
clinical in nature, can be specific to certain contexts such as
business, executive, academic, and sport science.