JOHARI WINDOW

PERSONAL DEVELOPMENT - is a simple and useful tool for understanding and training self- awareness
- It helps understanding your relationship with yourself and others.
MODULE 1: Knowing and Understanding Oneself during Middle and Late - It allows people to identify their strengths, weaknesses, and blind spots.
Adolescence - Increased self-disclosure generally leads to greater self-awareness.
“SELF”
- is the union of elements: body, thoughts, feelings or emotions, and sensations that
constitute the individuality and identity of a person.

SELF CONCEPT - your own self-awareness

1) ACTUAL SELF
- Built on self-knowledge.
- Who you actually are. It is how you think, feel, look, and act.
- Can be seen by others, but because we have no way of truly knowing how
OPEN SELF (PUBLIC SELF)
others view us, the actual self is our self-image.
- What others know about you that you are aware, too.
NOTE: Self-knowledge is derived from social interactions that provide insight into how others react to you.
- Also known as the public self.
- The part of yourself that you are happy to share with others and discuss
2) IDEAL SELF
openly.
- It is how we want to be.
- It is an idealized image that we have developed over time, based on what
BLIND SELF (NAIVE SELF)
we learned and experienced.
- What others know about you, but you don’t.
FACTORS AFFECTING SELF-CONCEPT:
HIDDEN SELF (PRIVATE SELF)
1) HEALTH STATUS - illness, injury
- What others don’t know about you, but you do.
2) ROLE STRESSORS - overload, strained, feeling of inadequacy
- Also known as the private self.
3) DEVELOPMENTAL TRANSITIONS - aging
- These are parts of ourselves that are too private to share with others.
4) PERSONAL SUCCESS OR FAILURE HISTORY
5) CRISIS AND/OR LIFE EVENTS: PERSONAL AND/OR GLOBAL
UNKNOWN SELF (MYSTERIOUS SELF)
- What others don’t know about you that you don’t either.
FOUR SIGNS OF A STRENGTH:
- Also known as the Undiscovered Self
S = SUCCEED NOTE: Showing people who you are requires self-awareness and self-disclosure. Showing people who you are requires self-awareness and self-disclosure.
-When you do it, you feel effective.
I = INSTINCT
- Before you do it, you actively look forward to it.
G = GROWTH KEY SCENARIOS FOR THE JOHARI WINDOW
-While you are doing it, you feel inquisitive and focused. You can use the Johari Window to help you with the following scenarios:
N = NEEDS o Understanding how you communicate with yourself and others.
-After you have done it, you feel fulfilled and authentic. o Understanding how you present yourself to yourself and others.
o Understanding how you perceive yourself and how others perceive you.
SELF-AWARENESS o Understanding actions vs. motivations.
- having a clear perception of your personality, including strengths,
weaknesses, thoughts, beliefs, motivation, and emotions
- Self Awareness allows you to understand other people, how they perceive
you, your attitude and your responses to them in the moment.
10 THINGS THAT MAKE YOU UNIQUE 9.) Your aspirations and goals
1.) You are known for your signature style. - Almost every person on earth has a goal, or a vision, or atleast a hope to
- Everybody carries their signature style wherever they go. achieve something.
- Signature style would be the first thing that people would visualize when - These aspirations are part of your unique identity.
they think of you. - These goals make you what you are. They make you realize your caliber
along with shaping your future.\
2.) Your past experiences
- What you are today is out of what happened to you yesterday. 10.) Your beliefs and culture
- Your personality emerges out of what you go through and learn out of these - Different people may answer questions about belief differently. Perhaps you
experiences. won’t have the same beliefs as your dad or as your son. These beliefs are
what make you a different person.
3.) Ethics and Morals Instilled in You
- Perhaps the most important part of you, on basis of which you stand as an
individual today is your ethical substance.
- You will be known for your morals as they will reflect in every decision you
take throughout your life.

4.) Attitude
- Attitude is shaped from a variety of factors like beliefs, thoughts,
expressions, associations and external influence.
- Your attitude is purely yours, uniquely yours.
- Attitude makes you and attitude ruins you.
- What you need to understand is that people will perceive you in illumination
of your attitude, both towards them and towards life.

5.) Your appearance says a lot about you

- You are known for your appearance in terms of your hair cut, sense of
fashion, your accessories, your makeup and your confidence.
- Your appearance plays an important part in building your individuality.

6.) Your way of communication

- Communication is the real essence of this social world.
- The way you speak or express your things is the quintessence of your
personality.

7.) Your habits or hobbies

- It is very usual in daily worldly affairs to get known for your habits or
hobbies.
- Habits make you. Hobbies complete you.

8.) Your relationships

- Your relationships speak a lot about you.
- Your conduct in any relationship makes you different.
- You will be known for how you behave with others, specially the opposite
sex.
- Your ways in dealing with people around you are absolutely different and
unique.
MODULE 2: Developing the Whole Person MODULE 3: Developmental Tasks According to Developmental Stages

ASPECTS OF DEVELOPMENT JOHN SANTROCK’S 8 DEVELOPMENTAL STAGES WITH DEVELOPMENTAL TASKS

According to John Santrock there are 8 developmental stages in a life span development. His
1.) Physical Self research focuses on family processes and children psychosocial
2.) Intellectual Self development. The following are the stages of development:
3.) Emotional Self
4.) Sensual Self 1.) PRENATAL PERIOD
5.) Interactional Self - Development happens quickly during this stage (tremendous growth from a
6.) Nutritional Self single cell to an organism complete with brain and behavioral capabilities)
7.) Contextual Self - Time between conception and birth
8.) Spiritual Self or Life Force - Divided into 3 stages: -germinal -embryonic fetal

THOUGHTS, FEELINGS, AND ACTIONS 2.) INFANCY

Everyone has problems, both big and small. To better solve these problems it is - Birth to 18-24 months Time of extreme dependence on adults
important to learn how your thoughts, feelings, and actions are connected. - Many psychological activities are just beginning ( language, symbolic
thought,
- sensory - motor coordination & social learning)

3.) EARLY CHILDHOOD

- End of infancy to 5-6 years old (preschool years-grade 1) Young children
learn to become more self- sufficient and care for themselves, develop
school readiness skills and spend many hours in play with peers.

4.) MIDDLE & LATE CHILDHOOD

- 6-11 years old (elementary school years)
- Fundamental skills of reading, writing, and arithmetic are mastered.
- Child is formally exposed to larger world and its culture.
- Achievement becomes a more central theme of the child’s world and
- self-control increases

THOUGHTS 5.) ADOLESCENCE

- These are words that run through you mind. - 10-12 years old to 18-22 years old
- They’re the ones you tell yourself about what is going on around you. - Begins with rapid physical changes (dramatic gains in height in weight,
- There are many different thoughts you have in a single situation. changes in body contour, and development of sexual characteristics such
as enlargement of breasts, development of pubic and facial hair, deepening
FEELINGS of voice)
- Feelings come and go as different things happen to you. You might feel - Pursuit of independence & identity are prominent
happy, angry, and sad, all in one day. Some feelings are uncomfortable, but - Thought is more logical, abstract & idealistic
they are not bad. Everyone may feel this from time to time. - More time is spent outside family

ACTIONS
- Actions are the things you do and the ways in which you behave.
- Your thoughts and feelings have a big impact on how you act.
- If you feel happy, you are likely to do nice things. However, if you feel angry,
you likely to act differently.
6.) EARLY ADULTHOOD ROBERT HAVIGHURST
- Late teens or early 20s to 30sTime of establishing personal & economic 6 DEVELOPMENTAL STAGES WITH DEVELOPMENTAL TASKS
independence, career development, selecting a mate, learning to live with On the other hand Robert Havighurst identified six major age periods. Although many theorists are
responsible for contributing to the Developmental Tasks Theory, it was Robert Havighurst who elaborated on this
someone in an intimate way, starting a family & rearing children. development theory in the most systematic and extensive manner.
Robert Havighurst defines developmental tasks as one that arises at certain period in our life, the
7.) MIDDLE ADULTHOOD successful achievement of which leads to happiness and success with later tasks while failure leads to
unhappiness, social disapproval, and difficulty with later task.
- 40 to 60 years old time of expanding personal & social involvement &
responsibility
1.) Infancy and early childhood (birth till 6 years old)
- Assisting next generation in becoming competent & mature individuals,
- In this stage, the child begins to learn different physical activities like
reaching & maintaining satisfaction in a career
walking, crawling as well as starting to read and forming concepts.
8.) LATE ADULTHOOD
2.) Middle childhood (6-12 years old)
- 60s and above
- Middle childhood is the stage when the child learns different physical skills
- Time for adjustment to decreasing strength and health, life review,
for simple games as well as developing concepts for everyday living.
retirement and adjustment to new social roles
3.) Adolescence (13-18 years old)
- During the adolescence period, the child achieves more mature relations
with others. The child gets to know oneself and prepares himself for the
coming years.

4.) Early adulthood (18-30 years old)

- In this stage, one is now ready to settle down and begin a family as well as
a new life. One looks for a career to help in raising himself and his family as
well as practicing socially.

5.) Middle age (30-60 years old)

- In the middle age, one is able to see clearly to his future. He is also able to
help his children as well as other teenagers to become more responsible
and adapt to everything that is happening to him physically, emotionally and
socially.

6.) Later maturity (60 years old and over)

- In this stage, one is adjusting to the happenings of his life. He needs to
adjust and understand everything especially in death.
WAYS TO BECOME A RESPONSIBLE ADOLESCENT PREPARED FOR LIFE 6. Understand and express more complex emotional experiences
1. Focus on your studies and do well in all your endeavors. - Teens shift toward an ability to identify and communicate more complex
2. Take care of your health and hygiene. Healthy body and mind are important emotions, to understand the emotions of others in more sophisticated ways,
as you journey through adolescence. and to think about emotions in abstract ways.
3. Establish good communication and relation with your parents or guardian.
Listen to them. This may be easier said than done at this stage but creating 7. Form friendships that are mutually close and supportive
a good relationship with them will do well to you. - Teens develop peer relationships that play powerful roles in providing
4. Think many times before you act on something. Evaluate probable support and connection in their lives. They tend to shift from friendships
consequences before you make decisions. Practice self-control and self- based largely on shared interests and activities to those based on sharing
discipline. ideas and feelings, mutual trust, and understanding.
5. Choose to do the right thing.
6. Do your best to resist temptations. 8. Establish key aspects of identity
7. Respect yourself. If you respect yourself, others will respect you too. - Forming an identity is a lifelong process, but crucial aspects of identity are
8. Be prepared and accountable for your actions and behavior. It is a part of typically forged during adolescence, including developing an identity that
growing up and becoming an adult. reflects a sense of individuality as well as connection to valued people and
groups. Another part of this task is developing a positive identity around
gender, physical attributes, sexuality, ethnicity, and (if appropriate) having
TEN TASKS FOR ADOLESCENT DEVELOPMENT been adopted—as well as sensitivity to the diversity of groups that make up
1. Adjust to sexually maturing bodies and feelings American society.
- Teens are faced with adjusting to growing bodies and newly acquired sexual
characteristics. They must learn to manage sexual feelings and to engage in 9. Meet the demands of increasingly mature roles and responsibilities
healthy sexual behaviors. This task includes establishing a sexual identity - Teens gradually take on the roles that will be expected of them in adulthood.
and developing the skills for romantic relationships. They learn to acquire the skills and manage the multiple demands that allow
them to move into the labor market as well as meet expectations regarding
2. Develop and apply abstract thinking skills commitment to family, community, and citizenship.
- Teens typically undergo profound changes in their way of thinking during
adolescence, allowing them more effectively to understand and coordinate 10. Renegotiate relationships with adults in parenting roles
abstract ideas. They begin to think about possibilities, try out hypotheses, - Although the task of adolescence has sometimes been described as
plan ahead, think about thinking, and construct philosophies. “separating” from parents and other caregivers, it is more widely seen now
as adults and teens working together to negotiate a change in the
3. Develop and apply new perspective on human relationships relationship that balances autonomy and ongoing connection. The emphasis
- Teens typically acquire a powerful new ability to understand human on each depends in part on the family’s ethnic background
relationships. Having learned to “put themselves in another person’s shoes,”
they begin to take into account both their perspective and another person’s
at the same time. They learn to use this new ability to resolve problems and
conflicts in relationships.

4. Develop and apply new coping skills in areas such as decision

making, problem solving, and conflict resolution
- Teens begin to acquire new abilities to think about and plan for the future, to
engage in more sophisticated strategies for decision-making, problem
solving, and conflict resolution, and to moderate their risk-taking to serve
goals rather than jeopardize them.

5. Identify meaningful moral standards, values, and belief systems

- Teens typically develop a more complex understanding of moral behavior
and underlying principles of justice and caring for others. They question
beliefs from childhood and adopt more personally meaningful values,
religious views, and belief systems to guide their decisions and behavior.
MODULE 4: Coping with Stress in Middle and Late Adolescence TIPS FOR OUR MENTAL HEALTH AND WELL-BEING:
1.) Get enough sleep and rest. Sleep affects our physical and mental health,
MENTAL HEALTH but can be the first thing we trade in when we get busy or stressed.
- includes our emotional, psychological, and social well-being. It affects how
- we think, feel, and act. It also helps determine how we handle stress, relate 2.) Take time out for things you enjoy. Balance in life is important, so taking
to others, and make choices. time out for things you enjoy can make a difference to how you think and
- positive concept related to the social and emotional wellbeing of individuals feel.
and communities.
- Having good mental health, or being mentally healthy, is more than just the 3.) Be active and eat well. Our physical and mental health is closely linked so
absence of illness, rather it’s a state of overall wellbeing. adding exercise and nutritious food every day can make us feel better.

The concept is influenced by culture, but it generally relates to: 4.) Nurture relationships and connect with others. Our connection to others
● Enjoyment of life is what builds us up and keeps us strong.
● Having the ability to cope with and ‘bounce back’ from stress and
sadness 5.) Learn to manage stress. If you have trouble winding down or managing
● Being able to set and fulfill goals thoughts to find relaxation, yoga or writing your feelings down might be of
● Having the capability to build and maintain relationships with help.
others
6.) Get involved and join in. Being part of a group with common interests
According to the World Health Organization (WHO), mental health is “a provides a sense of belonging so find out about sporting, music, volunteer
state of well- being in which the individual realizes his or her own abilities, can cope or community groups locally.
with the normal stresses of life, can work productively and fruitfully, and is able to
make a contribution to his or her community 7.) Build your confidence. Learning improves your mental fitness and taking
on a new challenge can build confidence and give you a sense of
PSYCHOLOGICAL WELL-BEING achievement.
- quite similar to other terms that refer to positive mental states,
such as happiness or satisfaction, and in many ways it is not 8.) Be comfortable in your own skin. Everyone is unique and should be
necessary, or helpful to worry about fine distinctions between celebrated. Know who you are and what makes you happy.
such terms.
- If I say that I’m happy, or very satisfied with my life you can be 9.) Set realistic goals and deal with tasks one at a time. It is good to be
pretty sure that my psychological wellbeing is quite high! specific when you set a goal to help keep you on track.

10.) Reach out for help when you need it. Everyone needs support from time
FACTORS THAT INFLUENCE THE MENTAL HEALTH AND WELL-BEING: to time. Talking to a family member, a friend, your doctor or one of the many
1.) STRUCTURAL FACTORS services can be of great help.
- such as safe living environments, employment, education, freedom from
discrimination and violence, and access to economic resources. OUR MENTAL HEALTH CAN INFLUENCE:
● How you feel about yourself, the world and your life
2.) COMMUNITY FACTORS ● Your ability to solve problems and overcome challenges
- such as a positive sense of belonging, community connectedness, and ● Your ability to build relationships with others and contribute to your
activities to highlight and embrace diversity, social support, and participation communities
in society. ● Your ability to achieve your goals

3.) INDIVIDUAL FACTORS Why should mental health matter to you and your family?
- such as the ability to manage thoughts and cope with stressors and having When your mental health suffers, it can become hard to enjoy life.
communication and social skills to support connection with others. You may start to feel run down, both mentally and physically. Many of these
changes can make it harder to enjoy a balanced and rewarding life.
Everyone can benefit from learning how to enhance and protect their mental
health—whether or not they’ve experienced mental illness or a substance
use problem.
4 BASIC DIMENSIONS OF HEALTH AND WELL-BEING LESSON 2: Identify Causes and Effects of Stress in One’s Life
1.) THOUGHTS STRESS
- The way you think about something has a big impact on your mental health. - a reaction to a stimulus that disturbs our physical or mental equilibrium.
- Changes in your thoughts often go along with changes in your mental - In other words, it's an omnipresent part of life.
health. - A stressful event can trigger the “fight-or-flight” response, causing hormones
- When you feel well, it's easier to see life in a more balanced and such as adrenaline and cortisol to surge through the body.
constructive way. When you aren't well, it's easy to get stuck on negative - It is the body’s response to a threatening situation or to change.
things and ignore positive things. - Aside from being a reaction (or response), Stress is also a stimulus as well
as a relational condition between persons and the situations they are in
Examples of helpful thoughts: (Feist and Rosenberg 2012).
● I know I can cope and get through these rough times - This involves the interactions between the hormones, glands and nervous
● There are things in my life that I feel excited about! system where the adrenal gland drives the production of cortisol or better
● I know my friends really care about me known as “Stress hormone”.

2.) Emotions STRESSORS

- A big part of emotions is the way you feel. - Cause of stress
- Emotions can be pleasant, unpleasant or blended, such as when you have - have a major influence upon mood, our sense of well-being, behaviour, and
two emotions at the same time. health.
- Changes in emotions often accompany changes in mental health.
TWO KINDS OF STRESS:
Examples of emotions/feelings: 1.) EUSTRESS
● Happiness or joy - Eustress refers to a positive and healthy response of the body from a
● Contentment stressor.
● Calmness - It produces good feelings for one's well-being.

3.) Behaviors Example: A student who studied so hard for the examination then
- Behaviours are the ways you act and respond to your environment. took and got an outstanding grade in it, he may feel happiness and
- Some behaviours are helpful, and some can be harmful. enjoyment.
- Changes in behaviour often go along with changes in mental health.
2.) DISTRESS
Examples of helpful behaviors: - Distress refers to a negative reaction of the body towards a given stressor.
● Working on a solution to a problem one step at a time - It may alter the mood and emotions and can cause problems in health, and
● Reaching out to a friend or family member for support and even affect the way a person thinks.
understanding
● Practicing your spiritual activities Example: When a student failed in his subject he may experience
sadness and disappointment.
4.) Body reactions
- Body reactions are changes in your body functions such as heart rate,
breathing, digestion, brain chemicals, hormones and more.
- Changes in your body reactions often go along with changes in your mental
health.

Examples of body reactions

● Muscle tension, muscle aches or headaches
● Dry mouth
● Upset stomach or nausea
TIPS FOR REDUCING OR CONTROLLING STRESS: WAYS TO REDUCE STRESS:
1. Be realistic. If you feel overwhelmed by some activities (yours and/or your 1. Accept your needs. Recognize what your triggers are. What situations
family’s), learn to say NO! Eliminate an activity that is not absolutely make you feel physically and mentally agitated? Once you know this, you
necessary. You may be taking on more responsibility than you can or can avoid them when it's reasonable to, and to cope when you can't.
should handle.
2. Manage your time. Prioritizing your activities can help you use your time
2. Shed the “superman/superwoman” urge. No one is perfect, so don’t well. Making a day-to-day schedule helps ensure you don't feel
expect perfection from yourself or others. overwhelmed by everyday tasks and deadlines.

3. Meditate. Just ten to twenty minutes of quiet reflection may bring relief from 3. Practice relaxation. Deep breathing, meditation and progressive muscle
chronic stress as well as increase your tolerance to it. relaxation are good ways to calm yourself. Taking a break to refocus can
have benefits beyond the immediate moment.
4. Visualize. Use your imagination and picture how you can manage a
stressful situation more successfully. 4. Exercise daily. Schedule time to walk outside, bike or join a dance class.
Whatever you do, make sure it's fun. Daily exercise naturally produces
5. Take one thing at a time. Make a list of things you need to get done and stress- relieving hormones in your body and improves your overall physical
start with one task. Once you accomplish that task, choose the next one. health.
The positive feeling of “checking off” tasks is very satisfying. It will motivate
you to keep going. 5. Set aside time for yourself. Schedule something that makes you feel
good. It might be reading a book, go to the movies, get a massage or take
6. Exercise. Regular exercise is a popular way to relieve stress. Twenty to your dog for a walk.
thirty minutes of physical activity benefits both the body and the mind.
6. Eat well. Eating unprocessed foods, like whole grains, vegetables, and
7. Hobbies. Take a break from your worries by doing something you enjoy. fresh fruit is the foundation for a healthy body and mind. Eating well can
Whether it’s gardening or painting, schedule time to indulge your interest. also help stabilize your mood.

8. Share your feelings. Stay in touch with friends and family. Ask them how 7. Get enough sleep. Symptoms of some mental health conditions, like mania
they have dealt with a similar situation that may be “stressing you out.” Let in bipolar disorder, can be triggered by getting too little sleep.
them provide love, support and guidance. Don’t try to cope alone.
8. Avoid alcohol and drugs. They don't actually reduce stress: in fact, they
9. Be flexible! If you find you’re meeting constant opposition in either your often worsen it. If you're struggling with substance abuse, educate yourself
personal or professional life, rethink your position or strategy. Arguing only and get help.
intensifies stressful feelings. Make allowances for other’s opinions and be
prepared to compromise. If you are willing to be accommodating, others 9. Talk to someone. Whether to friends, family, a counselor or a support
may meet you halfway. Not only will you reduce your stress, you may find group, airing out and talking can help.
better solutions to your problems.

10. Go easy with criticism. You may expect too much of yourself and others.
Try not to feel frustrated, disappointed or even “trapped” when another
person does not measure up.
5 TIPS TO HELP TEENS COPE UP WITH STRESS: STRATEGIES FOR COPING WITH STRESS:
1.) Get some sleep ● Talk about problems with others.
- Between homework, activities and hanging with friends, it can be hard to get ● Take deep breaths, accompanied by thinking or saying aloud, “I can handle
enough sleep, especially during the school week. Ideally, adolescents this.”
should get nine hours a night. ● Perform progressive muscle relaxation, which involves repeatedly tensing
and relaxing large muscles of the body.
2.) Focus on your strengths ● Set small goals and break tasks into smaller, manageable chunks.
- Spend some time really thinking about the things you’re good at, and find ● Exercise and eat regular meals.
ways to do more of those things. Focusing on your strengths will help you ● Get proper sleep.
keep your stress in perspective. ● Practice consistent, positive discipline.
● Visualize and practice feared situations.
3.) Engage in physical activity ● Focus on what you can control (your reactions, your actions) and let go of
- Physical activity is one of the most effective stress busters. what you cannot (other people’s opinions and expectations).
● Work through worst-case scenarios until they seem amusing or absurd.
4.) Do things that make you happy ● Lower unrealistic expectations.
- Besides physical activities, find other hobbies or activities that bring you joy. ● Schedule breaks and enjoyable activities.
That might be listening to music, going to the movies, or drawing. Keep ● Accept yourself as you are; identify your unique strengths and build on
doing these things even when you’re stressed and busy. them.
● Give up on the idea of perfection, both in yourself and in others. Give
5.) Talk to someone yourself permission and cultivate the ability to learn from mistakes.
- It’s so much easier to manage stress when you let others lend a hand.

WHAT ARE SOME CAUSES OF STRESS IN TEENS AND ADOLESCENTS?

● School pressure and career decisions.
● After-school or summer jobs.
● Dating and friendships.
● Pressure to wear certain types of clothing, jewelry or hairstyles.
● Pressure to experiment with drugs, alcohol or sex.
● Pressure to be a particular size or body shape (with girls, the focus is often
weight; with boys, it is usually a certain muscular or athletic physique).
● Dealing with the physical and cognitive changes of puberty.
● Family and peer conflicts.
● Being bullied or exposed to violence or sexual harassment.
● Crammed schedules, juggling school, sports, after-school activities, social
life and family obligations.

WHAT ARE SOME SIGNS THAT A TEEN OR ADOLESCENT IS SUFFERING

FROM STRESS?
● Increased complaints of headache, stomachache, muscle pain and/or
tiredness.
● Shutting down and withdrawing from people and activities.
● Increased anger or irritability (i.e., lashing out at people and situations).
● Crying more often and appearing teary-eyed.
● Feelings of hopelessness.
● Chronic anxiety and nervousness.
● Changes in sleeping and eating habits (i.e., insomnia, nightmares, or being
“too busy” to eat).
● Difficulty concentrating.
● Experimentation with drugs or alcohol.
MODULE 5: Powers of the Mind STRUCTURE OF THE “OLD BRAIN” AND ITS INFLUENCE ON BEHAVIOR:
LESSON 1: Brain Parts, its Processes and Functions BRAIN STEM
- is the oldest and innermost region of the brain.
BRAIN - It’s designed to control the most basic functions of life, including breathing,
- The human brain is one of the most complex systems on earth. attention, and motor responses.
- Every component of the brain must work together in order to keep its body - The brain stem begins where the spinal cord enters the skull and forms the
functioning. medulla.
- The brain and the spinal cord make up the central nervous system, which
alongside the peripheral nervous system is responsible for regulating all MEDULLA
bodily functions. - the area of the brain stem that controls heart rate and breathing.
- The spherical shape above the medulla is the pons.
MAJOR LAYERS OF THE BRAIN
1.) HINDBRAIN PONS
- The hindbrain is the well-protected central core of the brain. - a structure in the brain stem that helps control the movements of the body,
- It includes the cerebellum, reticular formation, and brain stem, which are playing a particularly important role in balance and walking.
responsible for some of the most basic autonomic functions of life, such as - Running through the medulla and the pons is a long, narrow network of
breathing and movement. neurons known as the reticular formation.
- The brainstem contains the pons and medulla oblongata.
- Evolutionarily speaking, the hindbrain contains the oldest parts of the brain, RETICULAR FORMATION
which all vertebrates possess, though they may look different from species - The job of the reticular formation is to filter out some of the stimuli that are
to species. coming into the brain from the spinal cord and to relay the remainder of the
signals to other areas of the brain. The reticular formation also plays
2.) MIDBRAIN important roles in walking, eating, sexual activity, and sleeping.
- 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.

3.) FOREBRAIN
- The forebrain is the most anterior division of the developing vertebrate
brain, containing the most complex networks in the central nervous system.
- The forebrain has two major divisions: the diencephalon and the
telencephalon.
● DIENCEPHALON - is lower, containing the thalamus and
hypothalamus (which together form the limbic system) Above the brain stem are other parts of the old brain that also are involved in the
● TELENCEPHALON - is on top of the diencephalon and contains processing of behavior and emotions (The Limbic System).
the cerebrum, the home of the highest-level cognitive processing
in the brain. THALAMUS
- The thalamus is the egg-shaped structure above the brain stem that applies
- It is the large and complicated forebrain that distinguishes the human brain still more filtering to the sensory information that is coming up from the
from other vertebrate brains. spinal cord and through the reticular formation, and it relays some of these
remaining signals to the higher brain levels (Guillery & Sherman, 2002).
- The thalamus also receives some of the higher brain’s replies, forwarding
them to the medulla and the cerebellum.
- The thalamus is also important in sleep because it shuts off incoming
signals from the senses, allowing us to rest.
CEREBELLUM
- The cerebellum (literally, “little brain”) consists of two wrinkled ovals behind The key to the advanced intelligence of humans is not found in the
size of our brains.
the brain stem.
- It functions to coordinate voluntary movement. What sets humans apart from other animals is our larger cerebral
- People who have damage to the cerebellum have difficulty walking, keeping cortex—the outer bark-like layer of our brain that allows us to so
successfully use language, acquire complex skills, create tools,
their balance, and holding their hands steady. and live in social groups (Gibson, 2002).
- Consuming alcohol influences the cerebellum, which is why people who are
drunk have more difficulty walking in a straight line. In humans, the cerebral cortex is wrinkled and folded, rather than
smooth as it is in most other animals. This creates a much greater
- Also, the cerebellum contributes to emotional responses, helps us surface area and size, and allows increased capacities for learning,
discriminate between different sounds and textures, and is important in remembering, and thinking. The folding of the cerebral cortex is
learning (Bower & Parsons, 2003). referred to as corticalization.

CEREBRAL CORTEX
AMYGDALA
- The cerebral cortex is the outermost layered
- The amygdala consists of two “almond-shaped” clusters (amygdala comes
structure of the brain and controls higher brain
from the Latin word for “almond”)
functions such as information processing.
- Is primarily responsible for regulating our perceptions of, and reactions to,
- The cerebral cortex, the largest part of the
aggression and fear.
brain, is the ultimate control and information-processing center in the brain.
- The amygdala has connections to other bodily systems related to fear,
- The cerebral cortex, made up of billions of neurons and glial cells, is divided
including the sympathetic nervous system (which we will see later is important in fear responses), facial
into the right and left hemispheres and into four lobes.
responses (which perceive and express emotions), the processing of smells, and the release of
- If you would divide the brain right down the center into two equal parts, we
neurotransmitters related to stress and aggression (Best, 2009)
would have a right and left hemisphere. Although they are equal in size,
they are not the same and do not have the same functions.
HYPOTHALAMUS
- Located just under the thalamus (hence its name)
LEFT SIDE
- The hypothalamus is a brain structure that contains a number of small areas
- controls the right side of the body.
that perform a variety of functions including the important role of linking the
- It also accomplishes tasks that involve academic and logical
nervous system to the endocrine system via the pituitary gland.
thinking like mathematics and science.
- Through its many interactions with other parts of the brain, the
- The left hemisphere controls the muscles on the right side of the
hypothalamus helps regulate body temperature, hunger, thirst, and sex, and
body
responds to the satisfaction of these needs by creating feelings of pleasure
RIGHT SIDE
- coordinates the left side of the body and achieves tasks that
HIPPOCAMPUS
involve creativity and arts.
- The hippocampus consists of two “horns” that curve back from the
- The right hemisphere controls those on the left
amygdala.
- The hippocampus is important in storing information in long-term memory.
- The two sides of the brain communicate with one another through the
- If the hippocampus is damaged, a person cannot build new memories, living
corpus callosum that connects them.
instead in a strange world where everything he or she experiences just
fades away, even while older memories from the time before the damage
THE RIGHT BRAIN
are untouched.
- Based on the left-brain right brain dominance theory, the right side of the
brain is best at expressive and creative tasks.
- Some of the abilities popularly associated with the right side of the brain
include:
● Recognizing faces
● Color
● Motions
● Images
● Music
● Intuitions
● Reading emotions
● Creativity
THE LEFT BRAIN 3.) OCCIPITAL LOBES
- The left-side of the brain is considered to be adept at tasks that involve - Located at the lower back of the head.
logic, language, and analytical thinking. - It receives and processes visual information.
- The left-brain is described as being better at: - Contain areas that help in receiving shapes and colors.
● Language
● Logic Injury to the occipital lobes may affect:
● Critical ● Distortion of the visual field
● Thinking ● Perception of size, colour, and shape.
● Numbers
● Reasoning

4.) TEMPORAL LOBES

BRAIN LOBES
- Temporal Lobes are located on the sides of the brain under the parietal
Each side of your brain contains four lobes. The frontal lobe is important for
lobes and behind the frontal lobes at about the level of the ear.
cognitive functions and control of voluntary movement or activity. The parietal lobe
- They are responsible for:
processes information about temperature, taste, touch and movement, while the
● Recognizing and processing sound
occipital lobe is primarily responsible for vision. The temporal lobe processes
● Understanding and producing speech
memories, integrating them with sensations of taste, sound, sight and touch.
● Various aspects of memory
1.) FRONTAL LOBES
Injury to the temporal lobe may affect:
- Located behind the forehead, frontal lobes are the largest lobes of the brain.
● Hearing
- They are prone to injury because they sit just inside the front skull and near
● Language
rough bony ridges.
● the ability to recognize a familiar person’s face and processing
- These two lobes are involved in:
sensory information.
● Planning
● Organizing
● Problem Solving
● Memory
● Impulse Control
● Decision Making
● Selective Attention
● Controlling our behavior and emotions
- The left frontal lobe plays a large role in speech and language.

Injury to the frontal lobes may affect:

● emotions
● impulse control
● language
● memory
LESSON 2: Improving and enhancing brain functions
● social and sexual behaviour.
BRAIN EXERCISES
2.) PARIETAL LOBES
1. Have fun with a jigsaw puzzle
- Located behind the frontal lobes.
- Research has shown that doing jigsaw puzzles recruits multiple cognitive
- Integrate sensory information from various parts of the body and contain the
abilities and is a protective factor for visuospatial cognitive aging. In other
primary sensory cortex, which controls sensation (touch, hot or cold, pain).
words, when putting together a jigsaw puzzle, you have to look at different
- Help to keep up from bumping into things when we walk.
pieces and figure out where they fit within the larger picture. This can be a
great way to challenge and exercise your brain.
Injury to the parietal lobe may affect:
● The ability to locate parts of the body
2. Try your hand at cards
● The ability to recognize parts of your body.
- A quick card game can lead to greater brain volume in several regions of - The next time you interact with someone, take note of four things about
the brain. The same study also found that a game of cards could improve them. Maybe you observe the color of their shirt or pants. Are they wearing
memory and thinking skills. glasses? Do they have a hat on, and if so, what kind of hat? What color is
their hair? Once you decide on four things to remember, make a mental
3. Build your vocabulary note, and come back to it later in the day. Write down what you remember
- Research shows that many more regions of the brain are involved in about those four details.
vocabulary tasks, particularly in areas that are important for visual and
auditory processing. THE BOTTOM LINE
Focusing on your brain health is one of the best things you can do to
4. Dance your heart out improve your concentration, focus, memory, and mental agility, no matter what age
- Learning new dance moves can increase your brain’s processing speed and you are. By incorporating brain exercises into your everyday life, you’ll get to
memory. challenge your mind, sharpen your cognitive skills, and possibly learn something new
and enriching along the way, too.
5. Use all your senses 12 WAYS TO KEEP YOUR BRAIN YOUNG
- Using all your senses may help strengthen your brain. 1. Get mental stimulation
- Through research with mice and humans, scientists have found that brainy
6. Learn a new skill activities stimulate new connections between nerve cells and may even help
- Learning a new skill can help improve memory function in older adults. the brain generate new cells, developing neurological "plasticity" and
building up a functional reserve that provides a hedge against future cell
7. Teach a new skill to someone else loss.
- One of the best ways to expand your learning is to teach a skill to another
person. After you learn a new skill, you need to practice it. Teaching it to 2. Get physical exercise
someone else requires you to explain the concept and correct any mistakes - Exercise spurs the development of new nerve cells and increases the
you make. connections between brain cells (synapses). Exercise also lowers blood
pressure, improves cholesterol levels, helps blood sugar balance and
8. Listen to or play music reduces mental stress, all of which can help your brain as well as your
- Listening to happy tunes helps generate more innovative solutions heart.
compared to being in silence. Which means, cranking up some feel-good
music can help boost your creative thinking and brain power. 3. Improve your diet
- Good nutrition can help your mind as well as your body.
9. Take a new route
- Be willing to try new ways to do the same things. 4. Improve your blood pressure
- High blood pressure in midlife increases the risk of cognitive decline in old
10. Meditate age.
- Daily meditation can calm your body, slow your breathing, and reduce
stress and anxiety. 5. Improve your blood sugar
- Diabetes is an important risk factor for dementia. You can help prevent
11. Learn a new language diabetes by eating right, exercising regularly, and staying lean.
- Many cognitive benefits of being able to speak more than one language.
According to numerous studies, bilingualism can contribute to better 6. Improve your cholesterol
memory, improved visual-spatial skills, and higher levels of creativity. - High levels of LDL ("bad") cholesterol are associated with an increased risk
of dementia.
12. Take up tai chi
- Taking up a regular practice of tai chi can help reduce stress, enhance 7. Consider low-dose aspirin
sleep quality, and improve memory. A 2013 studyTrusted Source found that - Some observational studies suggest that low-dose aspirin may reduce the
long-term tai chi practice could induce structural changes in the brain, risk of dementia, especially vascular dementia.
resulting in an increase in brain volume.
8. Avoid tobacco
13. Focus on another person - Avoid tobacco in all its forms.
 9. Don't abuse alcohol - Dark chocolate and cocoa powder are packed with a few brain-boosting
- Excessive drinking is a major risk factor for dementia. compounds, including flavonoids, caffeine and antioxidants. The flavonoids
in chocolate may help protect the brain. Studies have suggested that eating
10. Care for your emotions chocolate could boost both memory and mood
- Poor scores don't necessarily predict an increased risk of cognitive decline
in old age, but good mental health and restful sleep are certainly important 8. Nuts
goals. - Research has shown that eating nuts can improve markers of heart health,
and having a healthy heart is linked to having a healthy brain. Nuts contain
11. Protect your head a host of brain-boosting nutrients, including vitamin E, healthy fats and plant
- Moderate to severe head injuries, even without diagnosed concussions, compounds.
increase the risk of cognitive impairment.
9. Oranges
- You can get all the vitamin C you need in a day by eating one medium.
Oranges and other foods that are high in vitamin C can help defend your
12. Build social networks brain against damage from free radicals.
- Strong social ties have been associated with a lower risk of dementia, as
well as lower blood pressure and longer life expectancy. 10. Eggs
- Eggs are a good source of several nutrients tied to brain health, including
11 BEST FOODS TO BOOST YOUR BRAIN AND MEMORY vitamins B6 and B12, folate and choline. Eggs are a rich source of several B
1. Fatty Fish vitamins and choline, which are important for proper brain functioning and
- When people talk about brain foods, fatty fish is often at the top of the list. development, as well as regulating mood.
Fatty fish is a rich source of omega-3s, a major building block of the brain.
Omega-3s play a role in sharpening memory and improving mood, as well 11. Green Tea
as protecting your brain against decline. - As is the case with coffee, the caffeine in green tea boosts brain function.
Green tea is an excellent beverage to support your brain. Its caffeine
2. Coffee content boosts alertness, while its antioxidants protect the brain and L-
- Coffee can help boost alertness and mood. It may also offer some theanine helps you relax.
protection against Alzheimer's, thanks to its caffeine and antioxidants.

3. Blueberries
- Blueberries are packed with antioxidants that may delay brain aging and
improve memory.

4. Turmeric
- Turmeric and its active compound curcumin have strong anti-inflammatory
and antioxidant benefits, which help the brain. In research, it has reduced
symptoms of depression and Alzheimer's disease.

5. Broccoli
- Broccoli contains a number of compounds that have powerful antioxidant
and anti-inflammatory effects, including vitamin K.

6. Pumpkin Seeds
- Pumpkin seeds contain powerful antioxidants that protect the body and
brain from free radical damage. Pumpkin seeds are rich in many
micronutrients that are important for brain function, including copper, iron,
magnesium and zinc.

7. Dark Chocolate
MODULE 6&7: Emotional Intelligence What is emotional intelligence? (According to Michael Akers & Grover Porter)
LESSON 1: Understanding the Intensity and Differentiation of Emotions May For most people, emotional intelligence (EQ) is more important than one’s
Help in Communicating Emotional Expressions intelligence (IQ) in attaining success in their lives and careers. As individuals, our
success and the success of the profession today depend on our ability to read other
EMOTIONAL INTELLIGENCE people’s signals and react appropriately to them.
- can be defined as the ability of a person to command respect by building
relationships or by the ability to get along with the people or situation. Therefore, each one of us must develop the mature emotional intelligence
- In a sense this is what Schwartz (1997) view: what actually matters is not skills required to better understand, empathize and negotiate with other people —
how much intellect or mind one has, but how it is used. particularly as the economy has become more global. Otherwise, success will elude
us in our lives and careers.
Emotional Intelligence: Before we explain the meaning of the word EQ, let
us define first the terms emotion and intelligence. “Your EQ is the level of your ability to understand other people, what
Literary or Dictionary Definition: motivates them and how to work cooperatively with them,” says Howard Gardner, the
- Emotion is any agitation or disturbance of mind, feeling, passion, influential Harvard theorist. Five major categories of emotional intelligence skills are
and any vehement or excited mental state. But emotional recognized by researchers in this area.
intelligence can be defined as the ability of a person to command
respect by building relationships or the ability to get along with
people or situations. UNDERSTANDING THE FIVE CATEGORIES OF EMOTIONAL INTELLIGENCE
(EQ)
Some view emotional intelligence as a position and proactive attitude towards all 1.) SELF-AWARENESS
aspects of life. There are four emotional ingredients as cornerstones for intelligence. - The ability to recognize an emotion as it “happens” is the key to your EQ.
These are: - Developing self-awareness requires tuning into your true feelings. If you
1.) EMOTIONAL LITERACY evaluate your emotions, you can manage them.
- Just as literacy enables people to be aware of what is happening around
them, emotional literacy helps people become more aware of them as well The major elements of self-awareness are:
as other people’s emotions. ● Emotional awareness - Your ability to recognize your own
- By managing other emotions, problem solving becomes easier and better. emotions and their effects
- Emotional literacy also helps build self confidence through emotional ● Self-confidence - Sureness about your self-worth and capabilities.
honesty, energy, emotional feedback, intuition, responsibility and
connection. 2.) SELF- REGULATION
- You often have little control over when you experience emotions. You can,
2.) EMOTIONAL FITNESS however, have some say in how long an emotion will last by using a number
- Emotional fitness strengthens one’s resilience and believability for listening of techniques to alleviate negative emotions such as anger, anxiety or
and managing conflict. depression.

3.) EMOTIONAL DOMAIN Self-regulation involves:

- Emotional domain means realm of control by emotions. It explores the way ● Self-control - Managing disruptive impulses
to align one’s life and work with his /her unique potential and purpose. ● Trustworthiness - Maintaining standards of honesty and integrity
● Conscientiousness - Taking responsibility for your own
4.) EMOTIONAL ALCHEMY performance
- Through emotional alchemy, one extends one’s creative instincts and ● Adaptability - Handling change with flexibility
capability to flow with problems and pressures. It also enables one to ● Innovation - Being open to new ideas
compete for the future by building one’s capacity to sense more readily and
assess the hidden solutions and untapped potential and possibilities.
3.) MOTIVATION 5.) SOCIAL SKILLS
- To motivate yourself for any achievement requires clear goals and a positive - The development of good interpersonal skills is tantamount to success in
attitude. your life and career.
- Although you may have a predisposition to either a positive or a negative - In today’s always-connected world, everyone has immediate access to
attitude, you can with effort and practice learn to think more positively. If you technical knowledge. Thus, “people skills” are even more important now
catch negative thoughts as they occur, you can reframe them in more because you must possess a high EQ to better understand, empathize and
positive terms — which will help you achieve your goals. negotiate with others in a global economy.

Motivation is made up of: Among the most useful skills are:

● Achievement drive - You’re constant striving to improve or to meet ● Influence - Wielding effective persuasion tactics.
a standard of excellence. ● Communication - Sending clear messages.
● Commitment - Aligning with the goals of the group or organization ● Leadership - Inspiring and guiding groups and people.
● Initiative - Readying yourself to act on opportunities ● Change catalyst - Initiating or managing change.
● Optimism - Pursuing goals persistently despite obstacles and ● Conflict management - Understanding, negotiating and resolving
setbacks. disagreements.
● Building bonds - Nurturing instrumental relationships.
4.) EMPATHY ● Collaboration and cooperation - Working with others toward
- The ability to recognize how people feel is important to success in your life shared goals.
and career. ● Team capabilities - Creating group synergy in pursuing collective
- The more skillful you are at discerning the feelings behind others’ signals goals.
the better you can control the signals you send them.

An empathetic person excels at:

● Service orientation - Anticipating, recognizing and meeting clients’
needs.
● Developing others - Sensing what others need to progress and
bolstering their abilities.
● Leveraging diversity - Cultivating opportunities through diverse
people.
● Political awareness - Reading a group’s emotional currents and
power relationships.
● Understanding others - Discerning the feelings behind the needs
and wants of others.
LESSON 2: Positive and Negative Emotions - Being able to recognize and explain your emotions isn't the same as
EMOTIONS blaming someone or something for the way you feel.
- Emotions (feelings) are a normal and important part of our lives. - Your ex probably isn't seeing someone new as a way to get back at you,
and the guy who takes credit for your work might not even realize what he is
Some emotions are positive. Think of happiness, joy, interest, curiosity, doing. How you feel when these things happen comes from inside you. Your
excitement, gratitude, love, and contentment. These positive emotions feel good. feelings are there for a reason, which is to help you make sense of what's
going on.
Negative emotions — like sadness, anger, loneliness, jealousy, self-
criticism, fear, or rejection — can be difficult, even painful at times. That's especially ● Accept all your emotions as natural and understandable.
true when we feel a negative emotion too often, too strongly, or we dwell on it too - Don't judge yourself for the emotions you feel. It's normal to feel them.
long. Negative emotions are impossible to avoid, though. Everyone feels them from - Acknowledging how you feel can help you move on, so don't be hard on
time to time. They may be difficult, but we can learn to handle them. yourself!

THREE STEPS YOU CAN DO TO HANDLE NEGATIVE EMOTIONS: STEP 2: TAKE ACTION
Once you've processed what you're feeling, you can decide if you need to
STEP 1: IDENTIFY THE EMOTION express your emotion. Sometimes it's enough to just realize how you feel, but other
Learning to notice and identify your feelings takes practice. In addition to times you'll want to do something to feel better.
focusing on your feelings, check in with your body, too. You may feel body sensations
with certain emotions — perhaps your face gets hot, for example, or your muscles ● Think about the best way to express your emotion.
tense. - Is this a time when you need to gently confront someone else? To talk over
what you're feeling with a friend? Or to work off the feeling by going for a
● Be aware of how you feel. run?
- When you have a negative emotion, such as anger, try to name what you're
feeling. For example:
a. It won't solve anything to show my anger to Ian. It may even make
For example: him feel superior! But my feelings tell me that I need to avoid
That guy Ian in my study group makes me so mad! getting in another situation where he takes control over a project.
I get so jealous when I see that girl/ guy with my ex. b. I'll hold my head high around my ex, then I'll put on some sad
I feel afraid whenever I have to walk past those bullies. songs and have a good cry in my room to help me release my
feelings and eventually let go.
● Don't hide how you feel from yourself. c. My fear of being around those bullies is a sign that they have
- You might not want to broadcast your feelings to other people. But don't gone too far. Perhaps, I should talk about what's going on with a
suppress your feelings entirely. school counselor.
- Simply naming the feeling is a lot better than pretending not to have it or
exploding without thinking. ● Learn how to change your mood.
- At a certain point, you'll want to shift from a negative mood into a positive
● Know why you feel the way you do. one. Otherwise your thinking may get stuck on how bad things are, and that
- Figure out what happened that got you feeling the way you do. can drag you down into feeling worse.
- Try doing things that make you happy, even if you don't feel like it at the
For example: time.
a. Whenever we do group projects, Ian finds a way to take all the - For example, you might not be in the mood to go out after a breakup, but
credit for other people's work. Our teacher thinks Ian's the star of going for a walk or watching a funny movie with friends can lift you out of
the team, even though he never has his own ideas. that negative space.
b. When I see my ex flirting with other people, it reminds me that I
still have feelings for him/ her. ● Build positive emotions.
c. Even though the bullies don't pick on me, I see what they do to - Positive feelings create a sense of happiness and well being.
other people and it worries me. - Make it a habit to notice and focus on what's good in your life, even the little
things.
● Don't blame. - Noticing the good things even when you're feeling bad can help you shift the
emotional balance from negative to positive.
 LESSON 3: Ways to manage various emotions
● Seek support.
- Talk about how you're feeling with a parent, trusted adult, or a friend. They HOW TO EXPRESS YOUR EMOTIONAL PAIN THE HEALTHY WAY:
can help you explore your emotions and give you a fresh way of thinking
about things. METHOD 1: Opening Up
- And nothing helps you feel more understood and cared for than the support 1. Find a counsellor.
of someone who loves you for who you are. 2. Keep an open mind.
3. Be open with whoever is willing to help you.
● Exercise. 4. Talk to a friend or family member.
- Physical activity helps the brain produce natural chemicals that promote a 5. Try to avoid confronting someone when you're already angry.
positive mood. Exercise also can release stress buildup and help you from 6. Remember to listen.
staying stuck on negative feelings.
METHOD 2: Managing Emotions Physically
STEP 3: GET HELP WITH DIFFICULT EMOTIONS 1. Exercise to help deal with depression.
Sometimes, no matter what you do, you can't shake a tough emotion. If you 2. Develop relaxation techniques.
find yourself stuck in feelings of sadness or worry for more than a couple of weeks, or 3. Learn how to meditate.
if you feel so upset that you think you might hurt yourself or other people, you may 4. Allow yourself to cry.
need extra help. Talk to a school counselor, parent, trusted adult, or therapist.
Counselors and therapists are trained to teach people how to break out of negative METHOD 3: Expressing Your Feelings through Creativity
emotions. They can provide lots of tips and ideas that will help you feel better. 1. Keep a journal.
2. Try expressing yourself through art.
3. Consider writing about your pain.

METHOD 4: Learning to Monitor Your Feelings

1. Allow yourself to feel your emotions.
2. Identify your emotions.
3. Avoid the situation that is making you angry.
4. Observe your feelings as you talk to others.