Module 4

Emotional Self:
Achieving My Emotional
Competencies

This is your 4th module!

This module is a combination of

synchronous & asynchronous learning
and will last for one week

GINA T. MONTALLA
Instructor

Gina T. Montalla SMMC

[email protected]

09176147214

October 12, 2020

Date Initiated
October 17, 2020
Date of Completion
 SAN MATEO MUNICIPAL COLLEGE (GE 005) UNDERSTANDING THE SELF
General Luna St., Guitnangbayan I, San Mateo, Rizal Prof. GINA T. MONTALLA
Tel. No. (02) 997-9070

MODULE 3:

OVERVIEW:
“Feelings, nothing more than feelings….” Albert
Morris song. Nothing more than feelings? That’s like
saying nothing more than life. Life is feeling – feeling alive. Some people can’t even describe how they
feel. I’ve heard others say, “I am dead inside, I feel numb.”
Love, hate, sorrow, joy and fear are considered the 5 universal emotions. Add shame in there.
It’s a strong emotion for many of us.
The denial or distortion of our emotions cause most of our issues. Do you allow yourself to feel
and express your emotions without fear of judgment or rejection? Here’s an interesting post about why
we need to feel. This module will help students achieved their emotional competencies.

MODULE SCHEDULE:
Synchronous Meeting: schedule per class (once a week)
Asynchronous Meeting: 3hrs. /week

LEARNING OBJECTIVES: After completing this module, you should be able to:
1. discuss the nature and kinds of emotions;
2. identify the psychological reactions to emotions;
3. enumerate ways of controlling and managing emotions;
4. explain the primary emotional responses of the self to achieve emotional maturity

INPUT INFORMATION
TOPICS:
 Nature and Kinds of Emotion
 Emotions Management Strategies

 What is an Emotion?
o Merriam-Webster defines emotion as a conscious and subjective mental reaction toward
a particular event and is usually accompanied by changes in the physiologic and
behavioral aspects of a person. From this definition, we can deduce that an emotion has
four components, namely: cognitive reactions, physiological reactions, behavioral
reactions and affect.
1. Cognitive reactions refer to a person’s memory, thinking and perception of an event.
2. Physiological reactions are primarily caused by changes in the hormonal levels in the body.
3. Behavioral reactions comprise the active expression of the emotion.
4. Affect includes the positive or negative state of the emotion and is what makes an emotion a
conscious and subjective experience.
Let’s use a scenario to clearly discuss these aspects of emotion. Suppose you are watching a scary
television show alone late at night. You see the physical form of the antagonist and you think he is so
scary and spooky (cognitive reaction). Because of this thinking, your face shows fear towards the
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COLLEGE OF BUSINESS AND ACCOUNTANCY

 SAN MATEO MUNICIPAL COLLEGE (GE 005) UNDERSTANDING THE SELF
General Luna St., Guitnangbayan I, San Mateo, Rizal Prof. GINA T. MONTALLA
Tel. No. (02) 997-9070

character (affect). The character runs after the protagonist, and you feel your heart beating fast
(physiological reaction) and you cover your eyes with your hands in fear (behavioral reaction).

o Emotions are … short-

lived, feeling-purposive-
expressive-bodily
responses that help us
adapt to the
opportunities and
challenges we face
during important life
events.
o Emotions are … the
synchronized brain-
based systems that
coordinate feeling,
bodily response,
purpose, and expression
so as to ready the
individual to adapt
successfully to life
circumstances.
o Emotions are … short-lived psychological-physiological phenomena that represent efficient
modes of adaptation to changing environmental demands.
 What Causes an Emotion?
There are several theories that provide explanations regarding the origin and process of emotions
and what causes them. These theories use the concepts of emotional arousal, physiological responses
and/or the subjective perception/interpretation of the event in formulating hypotheses on emotions and
their causes. In the early theories of emotion, there is a distinction between cognition and biological
responses as the causes of emotions, as explained in the James-Lange Theory and the Cannon-Bard
Theory. On the other hand, there are theories that use two-systems view approach, such as the
Schechter-Singer Theory. Having a sound knowledge of these theories provides a better understanding
of the theoretical causes of emotions.

 How many emotions are there?

As defined, emotion is a subjective experience. There are over 7 billion humans on Earth, and each
one of us experiences different kinds of emotions. For this reason, there is no clear answer as to the
exact number of emotions and its types. (1980) states that there are eight basic
emotions, which include: anger, fear, sadness, disgust, surprise, anticipation, trust and joy. Many
theorists also believe that the mixture of two or more emotions yields another kind of emotion, also
known as a secondary emotion. For instance, anger and disgust might lead to contempt. There is
probably no "correct" answer to how many emotions there are: It depends on how you think about
emotions.
 What is good with emotions?
The fourth perennial question inquiries about the function of emotions. According to Kennedy, Moore
& Watson, emotions play three important roles in the lives of humans.
1. Emotions are needed for adaptation and survival. Happiness and trust motivate a person to
perform at his best, while fear and disgust make a person vigilant to danger.
2. Emotions influence a person on how he perceives the world. Thus, emotions have a regulatory
function.
3. Emotions helps people communicate their needs, wants and feeling to others.

 What is the difference between emotion and mood?

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COLLEGE OF BUSINESS AND ACCOUNTANCY

 SAN MATEO MUNICIPAL COLLEGE (GE 005) UNDERSTANDING THE SELF
General Luna St., Guitnangbayan I, San Mateo, Rizal Prof. GINA T. MONTALLA
Tel. No. (02) 997-9070

“Emotion" and “mood" are two words that are mistakenly used interchangeably. One of the
differences between the two lies on their time course. Emotions are generally short-lived, whereas
moods are often long-lived. Another difference is that emotions may be expressed (and are easier to
express) while moods may not be expressed due to the lack of perception/understanding of the stimulus.

Plutchik’s Wheel of Emotions

The Feelings Wheel Defined

Psychologist Robert Plutchik created the Plutchik Model shown above. It shows there are 8 basic
emotions: joy, trust, fear, surprise, sadness, anticipation, anger, and disgust. Plutchik’s wheel of
emotions organizes these 8 basic emotions based on the physiological purpose of each. The model is
actually the little “ice cream cone” which unfolds to the emotions wheel.,
As you’ll see, this framework helps bring clarity to emotions, which can sometimes feel
mysterious and overwhelming. To improve your understanding of emotions, Plutchik’s wheel of
emotions is a great place to start – and we included an interpretation guide below!
So, what do all those colors and petals mean?

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COLLEGE OF BUSINESS AND ACCOUNTANCY

 SAN MATEO MUNICIPAL COLLEGE (GE 005) UNDERSTANDING THE SELF
General Luna St., Guitnangbayan I, San Mateo, Rizal Prof. GINA T. MONTALLA
Tel. No. (02) 997-9070

Interpreting Plutchik’s Wheel of Emotions

Primary: The eight sectors are designed to indicate that there are eight primary emotions: anger,
anticipation, joy, trust, fear, surprise, sadness and disgust.

Opposites: Each primary emotion has a polar opposite. These are based on the physiological reaction
each emotion creates in animals (including humans… Plutchik studied animals!):

Joy is the opposite of sadness. Physiology: Connect vs withdraw

Fear is the opposite of anger. Physiology: Get small and hide vs get big and loud
Anticipation is the opposite of surprise. Physiology: Examine closely vs jump back
Disgust is the opposite of trust. Physiology: Reject vs embrace
Combinations: The emotions with no color represent an emotion that is a mix of the 2 primary emotions.
For example, anticipation and joy combine to be optimism. Joy and trust combine to be love. Emotions
are often complex, and being able to recognize when a feeling is actually a combination of two or more
distinct feelings is a helpful skill.

Intensity: The cone’s vertical dimension represents intensity – emotions intensify as they move from
the outside to the center of the wheel, which is also indicated by the color: The darker the shade, the
more intense the emotion. For example, anger at its least level of intensity is annoyance. At its highest
level of intensity, anger becomes rage. Or, a feeling of boredom can intensify to loathing if left unchecked,
which is dark purple.

This is an important rule about emotions to be aware of in relationships: If left unchecked, emotions can
intensify. Herein lies the wisdom of enhancing your emotional vocabulary: it’s the bedrock of effectively
navigating emotions.

Plutchik’s wheel of emotions helps us look at literacy through a broader lens. Literacy means “a person’s
knowledge of a particular subject or field.” So enhancing emotional literacy means not only having words
for emotions, but understanding how different emotions are related to one another and how they tend
to change over time.

1. Joy
Similar words: Excited, Pleased
Typical sensations: Sense of energy and possibility
What is Joy telling you? Life is going well
How can Joy help you? Sparks creativity, connection, gives energy
2. Trust
Similar words: Accepting, Safe
Typical sensations: Warm
What is Trust telling you? This is safe
How can Trust help you? Be open, connect, and build alliance
3. Fear
Similar words: Stressed, Scared
Typical sensations: Agitated
What is Fear telling you? Something I care about is at risk
How can Fear help you? Protect what we care about
4. Surprise
Similar words: Shocked, Unexpected
Typical sensations: Heart pounding
What is Surprise telling you? Something new happened
How can Surprise help you? Pay attention to what's right here

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COLLEGE OF BUSINESS AND ACCOUNTANCY

 SAN MATEO MUNICIPAL COLLEGE (GE 005) UNDERSTANDING THE SELF
General Luna St., Guitnangbayan I, San Mateo, Rizal Prof. GINA T. MONTALLA
Tel. No. (02) 997-9070

5. Sadness
Similar words: Bummed, Loss
Typical sensations: Heavy
What is Sadness telling you? Love is going away
How can Sadness help you? Focus on what's important to us
6. Disgust
Similar words: Distrust, Rejecting
Typical sensations: Bitter & unwanted
What is Disgust telling you? Wrong; rules are violated
How can Disgust help you? Notice something unsafe or wrong
7. Anger
Similar words: Mad, Fierce
Typical sensations: Strong and heated
What is Anger telling you? Something is in the way
How can Anger help you? Energize to break through a barrier
8. Anticipation
Similar words: Curious, considering
Typical sensations: Alert and exploring
What is Anticipation telling you? Change is happening
How can Anticipation help you? Look ahead, look at what might be coming

Emotion Management Strategies

In any social interaction, feelings may arise. These emotions may be positive or negative and may
affect relationship as well. Thus, people should keep their emotions in check to avoid misunderstanding
and miscommunication.
So what are the best strategies for managing emotions? And how do we avoid reactive outbursts and
manage emotions effectively in the moment?
Here are 10 simple strategies from our Tools & Techniques Workbook for managing emotions and
tapping into your body and brain’s capacity for shifting negative emotions into a more positive or calm
mood.

1. Smile to make yourself feel good. Find a mirror, make it fun. If it doesn’t feel right to start with,
you will soon be laughing at yourself and feel better naturally. The muscles we use to smile will
tell our brain we are happy. Do it for at least 30 seconds.
2. Smile to make others feel good. Create that connection, open communication, and trigger those
mirror brain cells that make us experience empathy for others.
3. Get up and move. Jump around. It is important to move our lymph nodes to get toxins out of our
body. Our lymphatic system doesn’t have muscles to get it moving; it works when we move other
parts of our body and allow gravity to massage it. Bouncing is the best way. Raising our arms
generates the release of hormones under our armpits – often referred to as ‘happy hormones’.
Again, this will tell our brain we are happy and make us feel better. Get up from your desk
regularly.
4. Check in with your body. Do a body scan. Take note of where you are holding tension and your
overall physiology. Relate these tensions and changes to the emotion you are feeling to begin to
understand where and how different emotions affect you.
5. Physically remove the tension. If you feel tense in the arms, shake your arms; if you feel tight in
your chest, stretch and expand or breathe deeply.
6. Breathe. Take 6 deep diaphragmatic breaths. Our body cannot sustain anger through deep
breathing. Let the lower lungs have that oxygen to pass around your body and brain. This will
calm you and flood you with oxygen. You may feel tingly. Do it for at least 60 seconds.
7. Talk to someone. Express your feelings to begin to resolve the situation. Vent to a friend or
colleague rather than suppress emotions.
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COLLEGE OF BUSINESS AND ACCOUNTANCY

 SAN MATEO MUNICIPAL COLLEGE (GE 005) UNDERSTANDING THE SELF
General Luna St., Guitnangbayan I, San Mateo, Rizal Prof. GINA T. MONTALLA
Tel. No. (02) 997-9070

8. Disengage and re-engage emotions. Park a challenging emotion to deal with later, rather than just
avoiding it. Acknowledge and accept the feeling then use your emotional intelligence to help
generate a more useful emotion.
9. Label your emotion. The part of the brain that can label or name an emotion is the same part that
‘feels’ the emotion. Labelling is proven to reduce the intensity. Just by saying “I feel angry” you
actually feel less angry.
10. Label emotions for others. We can often disarm an emotionally charged situation by
acknowledging what people are feeling. “I sense you are angry, can you tell me how you feel?”
This encourages others to consider and label their emotions with greater accuracy: “Yes, I feel
angry” or “No, I am not angry, I am annoyed”.
Next time you are preparing for a nerve-wracking meeting with the boss—or have just had one—take a
few moments to check in with your feelings, consider the emotions that will be most effective for you and
for others, and choose one or more of these actions to take charge of your emotions.

LEARNING ACTIVITIES

Activity 1: Managing Emotions

The following are questions that will help you see how well you manage your emotions. Write
your honest answer on the space provided:
1. Cite at least three experiences that were brought about by your feeling of anger, grief,
jealousy, guilt, or fear.

2. How do you overcome these experiences?

3. Do you agree that love, despite being a positive emotion, can also cause problems?
Describe an experience which can justify your answer.

ASSESSMENT/ EVALUATION
 Quiz using Google Doc (link)
 POINTS TO PONDER
o What have you learned from the module?
o What part of the topic captured your attention?
o How will you apply the topic in your daily life

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COLLEGE OF BUSINESS AND ACCOUNTANCY

 SAN MATEO MUNICIPAL COLLEGE (GE 005) UNDERSTANDING THE SELF
General Luna St., Guitnangbayan I, San Mateo, Rizal Prof. GINA T. MONTALLA
Tel. No. (02) 997-9070

ASSIGNMENT

Directions: Answer the following questions: (Explanations should not be more than 3
sentences)

1. Enumerate and explain the basic concept social relationship.

2. Differentiate social role from social norm.
3. Illustrate and explain Sternberg’s Triangle Theory of Love.

LEARNING RESOURCES

Textbooks:

Dalisay G. Brawner and Analiza F. Arcega. (2020) Understanding the Self. Quezon City: C
&E Publishing, Inc.
Vergie S. Otig, Wonston B. Gallenero, Noemi U. Bataga, Fritzie B. Salado and Josephine C.
Visande. (2018). A Holistic Approach in Understanding the Self. Malabon City: Mutya
Publishing House, Inc.

Online Resources:
https://study.com/academy/lesson/robert-plutchiks-wheel-of-emotions-lesson-
https://www.6seconds.org/2020/08/11/plutchik-wheel-emotions/
https://explorable.com/nature-of-
emotions#:~:text=As%20defined%2C%20emotion%20is%20a%20subjective%20experience.
&text=For%20this%20reason%2C%20there%20is,%2C%20anticipation%2C%20trust%20and
%20joy.

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