PERSONAL DEVELOPMENT

Quarter 1- Module 2:
Developing the Whole Person

Department of Education ● Republic of the Philippines

 Lesson YOUR OWN THOUGHTS, FEELINGS AND

1 ACTIONS

What’s In
ASSESS ASPECTS OF YOUR
ACTIVITY 1 DEVELOPMENT

Draw a large circle on a blank sheet of paper. Divide the circle into 8 segments. In
each segment, write so me descriptions of the different aspects of yourself as
follows:

1. Physical Self
 Describe yourself. Try not to censor any thoughts, which come to your mind.
 Include descriptions of our your height, weight, facial appearance, and quality of
skin, hair and descriptions of body areas such as your neck, chest, waist, legs.
2. Intellectual Self
 Include here an assessment of how well you reason and solve problems, your
capacity to learn and create, your general amount of knowledge, your specific
areas of knowledge, wisdom you have acquired, and insights you have.
3. Emotional Self
 Write as many words or phrase about typical feelings you have, feelings you seldom
have, feelings you try to avoid, feelings you especially enjoy, feelings from your
past and present, and feelings which are associated with each other.
4. Sensual Self
 Write how you feel as a sensual person. What sense do you use most sight, hearing,
speaking, smelling, touching? How do you feel about the different ways you take in
information – through the eyes, ears, mouth, nose, pores, and skin? In what ways
do you let information in and out of your body?
5. Interactional Self
 Include descriptions of your strengths and weaknesses in intimate relationships and
relationships to friends, family, co-students and strangers in social settings.
Describe the strengths and weaknesses, which your friends and family have
noticed. Describe what kind of son or daughter, brother or sisters you are.
6. Nutritional Self
 How do you nourish yourself? What foods do you like and dislike? What do you
like and dislike about these?
7. Contextual Self
 Descriptions could be in the areas of maintenance of your living environment:
reaction to light, temperature, space, weather, colors, sound and seasons, and your
impact on the environment.
8. Spiritual Self or Life Force
 This could include your feelings about yourself and organized religion, reactions
about your spiritual connections to others, feelings about your spiritual development
and history, and thought about your metaphysical self.
PORTFOLIO OUTPUT NO. 1

The story of the two wolves:

Managing your thoughts, feelings and

What’s New actions

One evening an old Cherokee told his grandson about a battle that goes on inside people.
He said, "My son, the battle is between two wolves inside us all"

"It is a terrible fight and it is between two wolves. One is evil - he is anger, envy, sorrow,
regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority,
and ego." He continued, "The other is good - he is joy, peace, love, hope, serenity, humility,
kindness, benevolence, empathy, generosity, truth, compassion, and faith. The
same fight is going on inside you - and inside every other person, too."

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The grandson thought about it for a
minute and then asked his grandfather,
"Which wolf will win?"

The old Cherokee simply replied, "The

one you feed".

The grandfather’s answer "The one you

feed" is deceivingly simple. There are at
least four important concepts or ideas
implied by the answer:

The mind is not the unitary entity it seems to us but consists of different parts. For
example in the story there are the two wolves and the “you” that chooses between
them.

These parts of the mind/brain can interact and be in conflict with each other i.e. the two
wolves fight for dominance over our mind and behavior.

The “you” has the ability to decide which wolf it will feed.

Having made a choice, “you” can decide specifically how to “feed” or nurture the
selected wolf.
The story of the two wolves:
What’s More
Managing your thoughts, feelings and
actions
ACTIVITY 1.2: JOURNAL WRITING

PORTFOLIO OUTPUT NO. 2

The four ideas from the story of the two wolves give rise to a number of questions.
Knowing which wolf to feed is the first step towards recognizing you have control over your
own self. The purpose of this story is to help you find ways to manage your mind so that
you can live your life more in accordance with what your judgment says best for you. Share
your thoughts, feelings, and opinions on the following questions in your Journal.

Questions to help improve your control over your own mind, feelings, and actions
1. Are you aware of two different opposing “wolves” operating within your mind,
one of which leads to pain and a diminished sense of life and the other to a
joyous, meaningful, and fulfilling life?
2. Have you ever experienced times when you noticed a conflict or fight
between parts of yourself so that you did not know which way to turn?

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 3. When was the last time you feel disappointed by the choice of behavior
made by “you” because you knew that there was a more positive option but
you just didn’t choose it?
4. What ways or techniques or exercises do you use to strengthen yourself so
as to increase its potency to choose and hence control your life?
5. In what specific ways do you feed the negative wolf?
6. What specific ways do you use to feed the positive wolf?
7. Having become aware of how you feed the wolves within,
can you think of ways to better nurture you
Thoughts, Feelings and Actions
What is It

Everyone has problems, both big and small.

To better solve your big problem it helps to learn how your thoughts, feelings, and actions
are connected.

Imagine you have an upcoming test, and you think “I’m going to fail”. Because of this
thought, you start to worry. You are so worried that you feel sick just thinking about the
test. Because It’s uncomfortable, you decide not to study.

The thought (“I’m going to fail’) led to a feeling (worry), which led to an action (not studying.
What might have changed if you had a different thought?

Thoughts

Actions Feelings

Thoughts are words that run through you mind. They’re the things you
tell your self about what’s going on around you. There are many different
thoughts you could have about a single situation.

Feelings come and go as different things happen to you. You might feel
happy, angry, and sad, all in one day. Some feelings are uncomfortable
but they are not bad. Everyone has these feelings from time-to-time.

Actions are the things you do, or the way you behave. Your thoughts and
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feelings have a big impact on how you act. If you feel happy, you are
likely to do nice things. But if you feel angry, you might want to act mean.
 Thoughts, Feelings and Actions

What’s More

What happened?

My friend Emma hasn’t spoken to me as much as usual over the past week
My Thoughts

I thought: “Emma hasn’t talked to me much

this week. She must be mad at me.”

Because I was upset I ignored

I felt sad and hurt
Emma and avoided her at school

My Actions My Feelings

Just because you have a thought doesn’t mean it’s true. Your though are
guesses about why something happened, or about something that might
happen. Coming up with new thoughts will help you see a situation differently

New Thoughts New Feelings New Actions

1 “Emma might be upset Concerned that Emma Ask Emma if she is

with me, but maybe might be upset, but I’m mad at me, or if she
not. I don’t know” not as sad as I was has another problem.

2 “Emma has probably Disappointed I haven’t I’ll stay friendly with

been busy with school talked to Emma, but I Emma, as usual. I’ll be
or something else.” understand sure to say “hi”
anyway

3 “Maybe Emma is Worried about how Ask Emma what’s

upset about something Emma is feeling going on, and if she
unrelated to me.” needs help.

Thoughts, Feelings and Actions

What I can Do

ACTIVITY 2.1: DIAGRAM

Recall an experience that happened to you recently, in which they felt 4sad,
stressed, worried, anxious, etc. Then, reflecting on that situation or event, map
out their thoughts, feelings, and behaviors using the Diagram below.
 What happened?

My Thoughts

My Actions My Feelings

New Thoughts New Feelings New Actions

THOUGHT OR FEELING?
What’s More

ACTIVITY 2.2

Put a tick in the column to show whether you think each statement is a thought or a feeling.

Thought Feeling

I am a good person

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Angry

Guilty

I can do this

I am too fast

Happy

I am quite good at
soccer

Sad

I have several friends

I don’t like eating eggs

Afraid

I enjoy watching TV

Love

I am hopeless at tennis

Nobody likes me

That dog is going to bite

me

Feelings can be described in one word and come from inside you
Thoughts are the words or pictures that go through your mind

Lesson Connections Between Thoughts, Feelings, and

2 Behaviors in Actual Life Situations

What is It IDENTIFYING AUTOMATIC THOUGHTS

In this example, imagine you are thinking about an upcoming test or exam in a challenging
class. In the left column are examples of thoughts that you might notice coming into your
mind automatically. You can counter these negative thoughts with more productive,
positive thoughts like those in the right column.

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 By paying attention to your thoughts and replacing the negative thoughts that can
sometimes pop up automatically with positive thoughts, you may find it easier to cope with
worrisome or stressful situations like tests.

Automatic Thoughts Coping Thoughts

 I’m going to fail  I probably won’t get an A, but maybe I’ll
do okay
 I’m not prepared at all –  Next time, I’ll try to be more organized
Why didn’t I study more? and start studying earlier
 Given how much I had on my plate, I
studied as much as I could have.
 I had to choose between sleeping and
studying, and I chose sleeping.
 That’s an okay choice to make even if it
means I’m less prepared.
 My Average Grade is  I’ll have to work really hard to get my
going to go way down grades back up, but I can do it.
 My teacher is going to  I should go talk to my teacher about the
think I’m a slacker test.
 My parents are going to be  My family (and I) should be happy with
so pissed my best performance – there’s nothing
else I can do but try hard.
 Why should I even bother  I should at least see if there is any way to
taking the test – reschedule the test.
 I should just skip class  I can do this! I’ve been stressed before,
and I’m generally a good student.
 This school is too hard -  I’m at a demanding school –
This class is too hard for expectations are high, but I know I’m
me - I can’t do this getting an amazing education
 Everyone else gets this  I have strengths other than being the
stuff - I’m such an idiot - I highest achieving kid in school
bet I’m not even in the top
10% of my class - I can’t
ever do anything right

What’s More Using Helpful Thoughts to Cope with

Something Stressful
ACTIVITY 1

This exercise provides students with tangible examples of how damaging automatic
thoughts can be, and how, by being more mindful of their thoughts, they can replace
automatic thoughts with more positive, constructive coping thoughts.

Write down a difficult or stressful situation that you might have to face in this week, or one
that seems to happen to you often:

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Now, name two or three automatic thoughts that have occurred to you when facing this or
similar situations in the past. For each of those automatic thoughts, list a feeling or feelings
that it will trigger.

Thought Feeling/s

Now, list five coping thoughts that will help you feel better if this situation happens:

1. _____________________________________________

2. _____________________________________________

3. _____________________________________________

4. _____________________________________________

5. _____________________________________________
https://classroommentalhealth.org/exercises/materials/identifying-automatic-thoughts/thought-feeling.pdf

What’s More
Link between pain, feelings,
thoughts, and actions
ACTIVITY 2

This activity is about noticing the link between pain, feelings, thoughts, and actions. This
activity is about noticing what we do can influence the way we feel and think, and in turn,
how this can affect pain levels.

Instruction

Think about when you have a situation that involves pain. Your feelings in that situation
can influence the thoughts and actions that you take. An example has been given to you in
the table below.
EVENT FEELING THOUGHT ACTION EFFECT ON
YOU
Flare up of Alarmed, Something is Lay down on Pain is worse
pain when scared terribly wrong the couch and Feel sad and
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getting ready with me stay home angry
for school from school
for the day
Annoyed It’s a flare up, Accept the Pain is
but a level pain, and present, but
I’ve had to continue with you happy to
deal with plans to go to go to school
before. I can school for the to see your
still go to day friends
school

In the tables below, type in three different feelings, thoughts, and actions that can occur
when you experience the pain. Try to include examples that can be helpful.

EVENT FEELING THOUGHT ACTION EFFECT ON

YOU

Please remember it is normal to experience feelings of sadness from time to time

especially when life is not going, as you would like. However, if you are feeling sad a lot of
time, or if there are times that the sadness is so intense that it is hard for you to cope, then
it is very important that you talk with someone. Tell your parents or an adult that you trust,
about how you are feeling.

Assessment

Multiple Choice: Encircle the letter of the best answer

1. These are things you do or the way you behave.
A. Actions B. Emotions C. Feelings D. Thoughts
2. Which of the following statement are considered coping thoughts?
A. I’m going to fail
B.My Average Grade is going to go way down
B. My parents are going to be so pissed
C. I should go talk to my teacher about the test.
3. Which of the following statement represents feelings?
A. Emma must be mad at me
B. I feel sad and hurt.
C. I ignored Emma and avoided her at school
D. My friend Emma hasn’t spoken to me over the past week
4. Which of the following statement is not an important concepts or ideas implied in the
story of the two wolves:
A. The mind seems to be a unitary entity
B. The “you” has the ability to decide which wolf it will feed.
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 C. The two wolves fight for dominance over our mind and behavior.
D. Having made a choice, “you” can decide specifically how to “feed” or nurture the
selected wolf.
5. Which of the following statement is NOT true?
A. Feelings can be described in one word and come from inside you
B. Thoughts are the words or pictures that go through your mind
C. You can change the way you feel by changing the way you think.
D. Automatic thoughts help you cope with difficult events and emotions.
6. These descriptions of your self could be in the areas of maintenance of your living
environment: reaction to light, temperature, space, weather, colors, sound and
seasons, and your impact on the environment.
A. Contextual Self B. Emotional Self C. Intellectual Self D. Spiritual Self
7. This could include your feelings about yourself and organized religion, reactions
about your spiritual connections to others, feelings about your spiritual development
and history, and thought about your metaphysical self
A. Contextual Self B. Emotional Self C. Intellectual Self D. Spiritual Self
For numbers 8-10 refer to this situation. One Saturday night, I’m alone. I was sad. I
isolated myself. I did not call my friends. I did not pick up my phone either.
8. Which of the following statement best represents you thought.
A. I’m alone. C. I isolated myself.
B. I was sad. D. I did not call my friends
9. Which part of the situation represents your feelings?
A. I’m alone. C. I isolated myself.
B. I was sad. D. I did not call my friends.
10. Which of the statements does NOT represents an action?
A. I isolate myself
B. I did not call my friends
C. One Saturday night, I’m alone
D. I did not pick up my phone either
11. It Include descriptions of your strengths and weaknesses in intimate relationships
and relationships to friends, family, co-students and strangers in social settings
A. Interactional Self C. Nutritional Self
B. Intellectual Self D. Sensual Self
12. It is about typical feelings you have, feelings you seldom have, feelings you try to
avoid, feelings you especially enjoy, feelings from your past and present, and
feelings which are associated with each other.
A. Emotional Self C. Physical Self
B. Intellectual Self D. Spiritual Self
13. These are words that run through you mind.
A. Actions B. Feelings C. Thoughts D. Behavior
14. Which of the following is NOT an example of feelings?
A. Anger B. Fear C. Happiness D. Playing
15. It is a description of yourself, which include your height, weight, facial appearance,
and quality of skin, hair and descriptions of body areas such as your neck, chest,
waist, and legs.
A. Emotional Self C. Physical Self
B. Intellectual Self D. Spiritual Self

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