MANAGING AND CARING FOR THE SELF

LEARNING TO SETTING TAKING

BE A BETTER GOALS FOR CHARGE OF
STUDENT SUCCESS ONE'S HEALTH
LEARNING
TO BE A
BETTER
STUDENT
BECOMING
A BETTER
STUDENT
• In terms of having freedom in the classroom, there are several things that
needs to be noted, one of which is in the freedom of the students towards
their choices of what to learn as well as how they are going to use such
learning in real life situations. Aside from having a good learning environment
where the needs of the students are being met, the students should
also understand the value of what they are learning and why they are learning
those (Kujpers, Meijers, Gundy, 2011).
• To become a better student, several things are needed to be done, aside
from just listening from the discussions and following the directions
taught by the teachers a student should be able to have a better
understanding of what they are doing, have the ability to recognize and
sort the different information that they are encountering, and to be able
to have a certain level of understanding on the concepts that they are
studying in which could result for better application and appreciation of
such learnings.
Tips to Become a Better Student
1. Prepare before going to school
- Always try to research or read the next
lesson, do your assignments at home or
before going to school, eat and have
proper rest before going to school.
- In preparation for school not only your
assignments or making sure that you have
all the tools you need for class ready and
prepared but to also make sure to have
your body prepared by making sure to
have enough rest and eating as to ensure
that you as a student have enough energy
to go through the entire day.
2. Use different resources
- Aside from books provided for the class, don’t
forget to use the library, and the internet. Using
different resources will enable you as a student
to access more information and be able to learn
the latest learnings and information related to
the subject matter that you are studying.
3. Be critical and make learning personal
- Know what you are learning, why you are
learning and how they are important to you and
your plans in life.
- By being critical to the information that you
acquire you will be able to appreciate more their
value and be able to apply and relate them to
your situation and let these learning help you to
be able to achieve your goals.
4. Ask Help
- The school may focus on the interaction between
the teachers and students, but the institution is
comprised of more than what or who are inside the
classroom and the people in the school from the
guidance office, librarian, registrar, etc. and even
people outside the school such as your parents
and friends or other professionals can help you as a
student to break limitations, ease the difficulties
that is brought about by the requirements of
the curriculum.
5. Do other things
- The school provides co-curricular or extra-
curricular activities, join clubs, or school groups to
widen you experiences as a student. Not only can
you have better relationships which will translate to
more help in the future, but an active body and
mind that may or may not necessarily related to
schoolwork can also help a student to balance their
lifestyle and maintain a healthy body and mind.
SETTING
GOALS
FOR
SUCCESS
 ▪ Observable and

Goals
measurable result of
several objectives that
are to be accomplished
in a given time frame.
▪ Desired results or
outcomes one wishes
to achieve.
Vision vs. Goals
▪ Vision is an idea of
what you want to be or
what you want to do.
▪ Goals are more
specific: “what do I
need to do to reach my
vision”
 Guide to act
▪ They determine, what
you want to do,
where you want to
go.
Motivates one’s
behavior
▪ Energizes people to
move.
▪ No goal = No
motivation (They give
Are Goals Important? us direction
purpose).
and
 Bandura’s Self- Efficacy

• Albert Bandura, one of the most renowned

psychologist. He has made significant
contributions to all branches of psychology. Self-
Efficacy Theory is part of his Social
Cognitive Theory (or Social Learning Theory)
which is a fundamental to positive psychology.
• Self-Efficacy is a person’s particular set of beliefs
that determine how well one can execute a plan of
action in prospective situations (Bandura, 1977). To
put it in more simple terms, self-efficacy is a
person’s belief in their ability to succeed in a
particular situation.
High self-efficacy can manifest as one or more of the
following traits and behaviors, among others:
1. A student who is not particularly gifted in a certain
subject but believes in her own ability to learn it well;
2. A man who has had bad luck with relationships so far,
but retains a positive outlook on his ability to connect
with his upcoming date;
3. An expectant mother who is nervous about caring for a
new baby, but believes that she has what it takes to
succeed, no matter how difficult or scary it is;
4. A new graduate who takes a high-profile, high-status
job that she has never done before, but that she feels
she can succeed in;
5. An entrepreneur who pours his heart and soul into
establishing his business, but quickly moves on to his
next great idea when his business is hit with an
insurmountable and unexpected challenge.
 Four Sources of
Self-Efficacy
1. Mastery experience. Savor your
mastery experiences, but the key to
mastery is approaching life with
dedicated efforts and experimenting
with realistic but challenging goals.
According to Bandura (1997), Easy
success with little effort can lead us to
expect rapid results, which can in turn,
make us easily succumbed to failure
Experiencing failure is important so we
can build resilience to it. This is done by
treating failure as an opportunity to
learn and a chance to reach
competence with a different approach.
2. Vicarious experience. The second source
of self-efficacy comes from our observation of
people around us, especially people we consider
as role models. Seeing people similar to
ourselves succeed by their sustained effort raises
our beliefs that we too possess the capabilities to
master the activities needed for success in that
area.
3. Social Persuasion. Social persuasion is
about having others directly influence one’s self-
efficacy. While social modeling refers to the
observation of a role-model, social persuasion is
about having others directly influence you by
providing opportunities for mastery experiences
in a safe manner.
In line with social modeling, social persuasion is
choosing the right mentor. When competency
builds and positive self-beliefs are formed, self-
efficacy becomes self-fulfilling prophecy.
4. Physiological States
Physiological states or
emotional states are also
sources of efficacy information.
Powerful emotional arousal
such as anxiety can effectively
alter individual’s beliefs about
their capabilities. People may
view a state of arousal as an
energizing factor that can
contribute to a successful
performance, or they may view
their state of arousal as
completely disabling.
 THE CONCEPT OF
MOTIVATION

▪ Motivation is defined as the

psychological forces that
determine the direction of
people’s behavior, their level of
effort and their level of
persistence (Osland, J., Kolb, D.,
Rubin, I., & Turner, M., 2007). It
is an internal state that directs
individuals toward certain goals
and objectives.
 SOURCES OF
MOTIVATION
• The sources of motivation are both intrinsic
and extrinsic. Intrinsic motivation brings
about happiness and pleasure from the
things we do. We are intrinsically
motivated when we like doing things even
if there are no material rewards or
incentives that follow. Extrinsic motivation
involves performing the behavior because
of the consequences it brings. Money, gifts
and other material rewards are examples of
extrinsic motivators.
 THEORIES OF MOTIVATION
Abraham Maslow's Hierarchy
of Needs
▪ In order to better understand
what motivates human
beings, Maslow proposed that
human needs can be organized
into a hierarchy. This hierarchy
ranges from more concrete needs
such as food and water to
abstract concepts such as self-
fulfillment. According to Maslow,
when a lower need is met, the
next need on the hierarchy
becomes our focus of attention.
David ▪ McClelland postulates that the three basic human motives
are affiliation, power and achievement. The need for
McClelland’s power is defined as the need to influence others while the
need for affiliation is the desire for friendly and close
Need Theory relationship (Osland, J., Kolb, D., Rubin, I., & Turner, M.,
2007). The need for achievement is the need to
accomplish goals, excel and strive continuously.
Edwin Locke's
Goal-Setting Theory
Goal-setting theory refers to
the effects of setting goals
on subsequent performance.
Researcher Edwin Locke
found that individuals who
set specific, difficult goals
performed better than those
who set general, easy goals.
Locke proposed five basic
principles of goal-setting:
clarity, challenge,
commitment, feedback, and
task complexity.
 Effective goal-setting
principles:
1. Clarity. A clear, measurable goal is more achievable than one that is poorly defined. In other words, be
specific! The most effective goals have a specific timeline for completion.
2. Challenge. The goal must have a decent level of difficulty in order to motivate you to strive toward the
goal.
3. Commitment. Put deliberate effort into meeting this goal. Share your goal with someone else in order
to increase your accountability to meet that goal.
4. Feedback. Set up a method to receive information on your progress toward a goal. If losing 30 pounds
in four months turns out to be too hard, it is better to adjust the difficulty of your goal mid-way through
the timeline than to give up entirely.
5. Task complexity. If a goal is especially complex, make sure you give yourself enough time to
overcome the learning curve involved in completing the task. In other words, if a goal is tough, make
sure you give yourself some padding to give you the best chance at succeeding.
Taking
Charge
of
One’s
Health
 HEALTH
• Health is the ability to adapt and manage physical, mental and social
challenges throughout life (WHO, 2001). It is further defined as a
state of complete physical, mental and social wellbeing and not
merely the absence of any disease of infirmary (WHO, 2001). To be
able to meet the challenges of life, one must be physically, mentally
and psychologically fit.
Stress
• Stress is a part of day-to-day
Stress and Health
living. It is the body and
mind’s reaction to everyday
demands and threats.
Anytime we face a stressor,
several physiological
responses kick in. Known
collectively as fight-or-flight
responses, bodily changes
such as increased heartbeat
and elevated blood pressure
prepare the body to either
face the threat or flee from
it. The sympathetic system
also stimulates the release of
several hormones like
epinephrine or
norepinephrine that prepares
the body to react.
 EUSTRESS (Positive stress)
▪ It only lasts in the short term
▪ It energizes and motivates
▪ It is perceived as something
within our coping ability
▪ It feels exciting
▪ It increases focus and
performance
DISTRESS (Negative stress)
▪ Lasting in the short as well as in
the long term
▪ Triggering anxiety and concern
▪ Surpassing our coping abilities

Positive vs. ▪
▪
Generating unpleasant feelings
Decreasing focus and

Negative Stress
performance
▪ Contributing to mental and
physical problems
 1. Environmental stressors – poverty,
pollution, crowding, noise, or natural
disasters

Categories 2. Cognitive / thinking stressors – how a

person perceives a situation (e.g., exams,

of
problems)

3. Personal behavior stressors – negative

Stressors reactions in the body and mind caused by

using drugs or not exercising

4. Life situation stressors – having a

relative or pet die, parents who separate or
divorce
Stress and
Personality Types
▪ Personality is another factor
in how you handle stress
Type A & B (Meyer Friedman &
Ray Rosenman)
▪ The Type A personality is
described as a competitive,
high achieving personality
type most likely to develop
heart disease or other
significant health problems
▪ The Type B personality is
seen as a “laid back”,
noncompetitive personality
type less likely to suffer
from heart disease
Stress and
Personality Types
Type C (Lydia Temoshok &
Henry Dreher)
▪ Type C people tend to be very
pleasant and try to keep the
peace but find it difficult to
express emotions, especially
negative ones.
Type D (Johan Denollet)
▪ Type D people have the
tendency to experience
increased negative emotions
across time and situations and
tend not to share these
emotions with others, because
of fear of rejection or
disapproval.
 • Coping with stress involves how one interprets events. People
who tend to have pessimistic style are more vulnerable to

Coping With
stress (Peterson et.al, 1998 cited by Hoeksema, 2014).Pessimism
may contribute to poor health by causing chronic arousal of the
body’s flight or fight response, resulting in physiological
Stress damage. Moreover, pessimistic outlook may lead individuals to
engage in unhealthy behaviors.
• Coping has two functions: 1) manage the problem causing the
distress, 2) to regulate the emotions of distress
 SELF-CARE is “the practice of activities that a mature
Strategies in person initiates and performs, within a time frame, to
Managing promote and maintain personal well-being, healthy
functioning, and continuing development throughout
Stress life” (Orem, 2001)
SELF-COMPASSION
▪Self-care is self-compassion
▪Self-compassion describes a
positive and caring attitude of a
person toward her or himself in
the face of failures and
individual shortcomings.
▪It is defined as a healthy
attitude toward oneself and is
assumed to influence
individuals’ evaluations of
potentially threatening
situations (Neff, 2003)
Long-Term Benefits of Self-Care

1. Self-care boosts
resilience.
2. Self-care can
maximize protective
factors and minimize the
risk factors.
3. Self-care can
strengthen our
character.
4. Self-care is a good
preventive measure.
Why is it difficult to
practice self-care?
1. Guilt and the inability to say
no.
2. Always putting other people
first.
3. You think looking after
yourself is selfish.
4. You don’t ask for help.
5. You don’t recognise you
need help until it’s too late.
 Caring for
yourself in
little ways

It is looking after and

prioritizing yourself.
Focus on
how you talk
to yourself!
People are already
cruel enough to each
other, please at least
try to be kind to
yourself.