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Self Exploration Report 2

This document discusses using Dialectical Behavioral Therapy (DBT) for self-exploration and career guidance. DBT is a type of cognitive behavioral therapy that can help regulate emotions, improve relationships, and overcome mental illness. It works by having people explore different "levels" of a metaphorical "house" that represent parts of themselves, like behaviors they want to change, emotions they want to experience more, and what a fulfilling life means to them. Exploring this "DBT house" is a tool for deeper self-discovery that can aid career decision making by helping people better understand who they are and what they want from their lives and work. The document emphasizes that self-discovery is an ongoing process that evolves

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Reham LC
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54 views3 pages

Self Exploration Report 2

This document discusses using Dialectical Behavioral Therapy (DBT) for self-exploration and career guidance. DBT is a type of cognitive behavioral therapy that can help regulate emotions, improve relationships, and overcome mental illness. It works by having people explore different "levels" of a metaphorical "house" that represent parts of themselves, like behaviors they want to change, emotions they want to experience more, and what a fulfilling life means to them. Exploring this "DBT house" is a tool for deeper self-discovery that can aid career decision making by helping people better understand who they are and what they want from their lives and work. The document emphasizes that self-discovery is an ongoing process that evolves

Uploaded by

Reham LC
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

SUBJECT: CAREER GUIDANCE

TOPIC: SELF-EXPLORATION CONTINUATION


REPORTER: REHAM A. LACA

SELF-EXPLORATION USING DIALECTICAL BEHAVIORAL THERAPY (DBT)

 It is a type of cognitive behavioural therapy.


 Cognitive Behavioural Therapy helps you become aware of negative
thinking so you can view situations more clearly and respond to them in a
more effective way.
 Common type of talk therapy
 Its main goals are to teach people how to live in the moment.
 To live in the moment means being conscious or aware of your
surrounding at the present moment. It means not dwelling on the past,
nor being anxious or worrying about the future. Kasi, diba there are people
who become problematic unto something that has not happened yet. Tulad
nga nong nausong expression na “advance mag-isip” but in reality, hindi
ganon kasi we’ll never know what will happen next. We just have to trust
Allah’s plan for us.
 It can also help us cope healthy with stress.
 If you can remember Ma’am already discussed about stress on our Crisis
Mngt. Subject and we also had an activity regarding this topic. Where we
shared our experiences kung saan tayo naiistress and how we cope with
our stress. Though we have our own way of helping ourselves in
overcoming our stress it is still much more helpful to engage in some
Cognitive Behavioural Therapy like this DBT lalo na if you are
experiencing high level of stress kasi kapag binalewala it might lead to
depression and worst suicide.
 Regulate Emotions
 Unlike small children, who must learn to control their emotions, we adults
are expected to be able to manage ours. Especially, emotions like anxiety
and anger. In Islam teachings, we are taught to be patient or yong
tinatawag nating sab’r. But have you experience? That at some point of our
life we feel like we can no longer control our emotions yong tipong sasabog
ka na. In this method, it helps you regulates your emotions effectively.
 And improve relationships with others.
 Of course, when you overcome all of that, your relationships with others
may improve. As you learn to control yourself better, mas magiging
maayos ang pakikisama mo sa ibang tao kasi ang pakikisama naman only
requires positive attitude towards others.
 In general, this tool helps overcome mental illness. But, DBT based on what I
have read can also be used in self-exploration. In a way that you’ll be able to
understand yourself more. Kasi aminin natin even at this point of our lives hindi
parin natin ganon kakilala sarili natin. Sometimes we have decisions in life which
we regret in the end. Kasi yun ang akala natin na gusto natin but little did we
know yon pa yong makakasama satin. We can only realize it when it’s too late.
Sane with choosing your lifetime career. It is important to discover yourself
deeper.
 DBT looks like this. A house that symbolizes ourselves. As you can see there are
levels and parts of the house where each of them may reveal something about you
as a person which you may or not know. So, you can also use thus to know more
about yourself. You can try this on your own.

 In level 1. You have to list or draw behaviours or areas in your life that you
want to change
 All of us need change in our lives. Even our country needs changes on the
way we do things and live to make progress and achieve success. The other
important law of nature is that nothing changes unless you change.
 We may want to change our philosophy kasi nga it is our way of life. Your
ideas, beliefs, values, your thinking, everything. Ito iyong magiging guide
natin throughout our journey.
 We can also change our attitude, it is the way we manage our emotions.
Ask this yourself, how would I describe my attitude towards life? Is it
positive or negative?
 Also, our personality, ito iyong character mo e. Behaviour. Kung sa mga
gamit ito yong sinasabi nating quality. So, at the end of the day it’s up to
you. Would you rather be good or bad?
 Next, level 2. List or draw emotions you want to experience more.
 Well, generally speaking it is good to experience more positive emotion
and less negative emotion. It depends rin, kung paano mo gagamitin yong
emotion na yon kasi different emotions teach us different lessons in life.
 Level 3. List or draw things you feel happy about or want to feel happy about.
 Or we may ask ourselves of what we can do to boost our happiness.
 There are tons of things that you can do, you just have to choose the best
one that could help you progressive in your career.
 Level 4. List or draw what a life worth living or a perfect life would look like to
you.
 It’s a heavy question, but really think about it. What makes life worth
living? What’s most important to you? Why do you get out of bed in the
morning? Let’s watch this short commercial video of NESCAFE. 33
seconds lang to.
 What have you observed on the video? Para kanino sya bumabangon?
Diba sa family niya? Sila yong nagsilbing inspirasyon niya para
magsumikap pa lalo sa buhay. Yun yong kailangan natin, kasi don tayo
mamomotivate na abutin yong goals natin in life. Dapat alam natin yong
deeper reason kung bakit tayo bumabangon kasi yon ang magiging
direksyon ng buhay natin.

 The Roof
- What you are going to put there is the name of someone who
protects you aside from Allah, of course. Kasi diba sa bahay, yong
roof yong nagsisilbing proteksyon nito from the sun and the rain?
 The Wall
- This is someone who supports you. Same with the house, yong wall
yong nagsusupport sa roofs, floor, and ceilings. Parang saatin din,
without the support of someone we cannot reach this far. Ika nga
nila, no man is an island. I’m sure you are all familiar with that
saying.
 The Door
- The door provides security by controlling access to the house. Here,
you will write down what you hide from others. Yong hindi mo
kayang ishare sa iba.
 The Chimney
- Meron ding chimney sa DBT House natin. Dito kasi sa pinas parang
di uso tong ganito sa mga bahay and mostly modern na yong
ginagamit. Sa bahay namin, is yong nakakabit lang sya sa ceiling
tapos siniswitch lang para maabsorb nya yong fumes and smoke to
avoid spreading it on the room. Same with us, how do we blow off
steam? What are the things we can do or say to get rid of our strong
feelings like anger? Iba-iba kasi tayo ng way para kumalma.
 Then, Foundation.
- Or the values in your life. This is where the strength of the house
lies. It holds the structure above it and keep it upright. Same with
our values in life, they help us grow and develop. Values help us to
create the future we want to experience.
-
Okay, so that’s what the DBT House all about. You might want to try it too as a self-
assessment. To further understand the importance of self-exploration in our career
decision making, Let us watch a short video about self-assessment.
We have here a quote from Gardner. It says, “Life is an endless self-discovery. “
Tama diba? Self-discovery is not a one day or one week affair. It can take a lifetime of
building a relationship with yourself. You are evolving all the time. As you mature, you
make insights that make up the NEW YOU.
So, that’s what our topic for today. We try as much information as we can deliver to you,
We hope that you understand now the importance of self-discovery. That would be all
and thank you!

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