CHAPTER III – MANAGING AND CARING FOR THE SELF

LESSON 1 – LEARNING TO BE A BETTER LEARNER

How do you think about thinking? Answer the Metacognitive Awareness Inventory and
evaluate yourself as a learner.

1. Do you agree with the results of your MAI? Why or why not?

Yes, I agree to my results in MAI because it reflects of who I am as a student who studies
everyday and I’ve been doing a lot of strategies in order to have an easy way for me to
understand my lessons and to have a preparation for my exams.

2. Make a list of your top five tips/secrets for studying based on your personal
experience/preference. Share your list with the class.

1. Start early in studying your lessons one month before the exam.
2. Always read your notes. One read is not enough.
3. Time management is the key.
4. Organize the lessons first on what should I study first.
5. I don’t push myself to study anymore if I feel very tired and that is why we need
rest.

3. Does your MAI result consistent with your personal top five tips/secrets for studying?

Yes, my results in MAI is consistent with my personal tips for studying.

LESSON 2 – DO NOT JUST DREAM, MAKE IT HAPPEN
ACTIVITY

5-10-20 Selfie. On each designated box, draw your envisioned Future Self, who would you
be:

5 years from now:

10 years from now:

20 years from now:

ANALYSIS
Envisioned Self Plan

1. Who are you or what have you be come

 In 5 years: A successful nurse.

 In 10 years: A successful nurse living in a big house with my father and mother.
 In 20 years: Engage with my boyfriend and living happily together with him and
with my parents.

2. What are your motivations for your envisioned self

 In 5 years: My motivations are my parents during this time because everytime I

think about them, it is their sacrifice reminds me of.
 In 10 years: My motivation is myself because I am dependent during this time
that is why I have to work hard to gain income and spent it for my parent’s
needs.
 In 20 years: Motivation is my family that I have to work hard for our living.

3. Outline your plans on how to make your envisioned self into reality

 In 5 years: Work hard as much as possible.

 In 10 years: The money I gained will be useful for buying the things that I want
such as house, car, make-ups, clothes, needs of my parents, also going to places
that I want to visit
 In 20 years: I will save my money for more future purposes and hoping that I
will end up to the same guy that I’ve been in love right now.

4. How do you feel after doing this exercise?

It feels like I became a daydreamer but frankly I want these plans that I’ve mentioned here will
come true. It also helps me to plan even more for my future self so that I could live happily without
worry.

5. What is your perception on goal setting?

My perception on goal setting is that it helps me to plan for the things that I want to attain so that
will be my target in the future and it helps me also to organized myself. This will help me to
become even more futuristic to my dreams and this will help me to work hard so that in the future I
will not suffer in my own mistakes. The goal setting is effective if there is a feedback.

APPLICATION AND ASSESSMENT

Jack Canfield Quote Hunt
 In Bandura’s theory, you can actually change yourself by facing your fears which means you are
enhancing yourself such as making your weakness as your strength. Also facing difficult task will
help us to master ourselves by tackling some problems in the future. For those who doubt there
capabilities, they have to face it so that they will no longer live in fear by doing things that they
want.

 In Dweck’s theory, everyone can get smarter if they work hard for it because for me I am smart
if I work hard like studying everyday and learning some new things. In college, you are not
considered as smart if you work hard in studying. According to my experience, I started studying
early before midterms because during prelims I was cramming all my studies due to my
procrastination. In that day it marked on my mind that I have to work hard though I sacrifice my
free time that intended to my parents and for myself.

 In Locke’s theory, the more goal that you want though it is difficult, the greater the achievement
because it will be useful in the future and it is worth it. We should convinced that our goal is
important. For me I think about my goal is to become a registered nurse though it is difficult and
I’m experiencing it right now even it is just my first year in college but I think about that if I work
hard, the higher the chances of winning. If I successfully become a registered nurse then I could
save a thousands of lives and all my parents sacrifices will be paid off and that is what I’m talking
about why we should work hard because it is worth it of our time.

Self-efficacy Collage

Verbal Vicarious
Persuasion learning

Self-
efficacy

Physiological
or Enactive
Psychological Mastery
arousal

Graphic Organizer
 Growth Mindset Fixed Mindset
 I can learn anything I want to.  I’m either good at it, or I’m not.

 I learn from my failures.  If I fail, I’m no good.

 I want to challenge myself.  I don’t like to be challenged

 I feel like feedback is  I feel like feedback is personal.

constructive.  If you succeed, I feel

Goal Setting Plan
 I am inspired by the success of threatened.

others.  I give up if I find something

 I always persevere, even when difficult.

I’m frustrated.  My abilities determine

 My effort and attitude everything

determine everything

Goal Setting Plan

1. Don’t procrastinate
When you put off studying until the last minute, you force yourself to cram for a test, and
you are less likely to retain the information this way. Start scheduling study time further in
advance before an exam so you don’t have to spend hours and hours the few days before or
the night before trying to review all the material.

2. Go to class
Going to class, taking notes, and starting to absorb and become familiar with the material
there is a key step that will help facilitate better studying. If you skip classes a lot, you'll be
forced to teach yourself the information and learn on your own, which means when you
could be reviewing your notes and studying, you'll only be learning the material for the first
time.

3. Do the reading
Along with attending classes, actually doing the assigned reading for your class is an
important studying goal to have for this semester. When you do the assigned readings when
they're supposed to be read you allow yourself time to adequately read the textbook and
other materials and you'll be more prepared for your classes, which means more of the
information lectured about and discussed in class will make sense.
 4. Review your notes
Don’t just start reviewing and studying for a test a few days or the day before your exam.
When you do go to study for a test, your retention rate will be much higher since you’ll have
already gone over the material multiple times and will remember the information better.
Resolve to review your notes for even just 10 minutes each night so you become
increasingly familiar with the material and are that much less stressed before the exam about
just starting to study.

5. Find a good study spot

A good study spot is a crucial studying tool - so make it your goal to explore what locale
will help you study productively. Many students find successful studying occurs in a campus
library, but if you're more comfortable sticking to your dorm, apartment, or house, those
places can work too. Figure out what environment will allow you to concentrate the best and
try to schedule in some time to go there and study starting a few days before an exam.

6. Get plenty of sleep

Rather than staying up super late cramming for an exam, make a goal to plan your studying
schedule ahead so you can still get 6-8 hours of sleep the night before your test. Being well-
rested and getting enough sleep allows the information you studied to sink in, which will
enable you to perform better on your exam.

Dream Board
My Dream Board
 LESSON 3 – LESS STRESS, MORE CARE

1. Explain the effects of stress to one’s health

Stress is a fact of life and can affect individuals in a variety of ways. At some point in life, every individual
experiences some degree of stress. Some individuals experience stress more often than others and some
have difficulty dealing with stress. Stress can be manifested from any situation or thought that causes an
individual to experience frustration, anger, and nervousness, whereas anxiety is a feeling of fear and
apprehension.

2. Examine cultural dimension of stress and coping

Cultural Stress is a new type of stress that is superimposed on the normal stresses of everyday life. Cultural
Stress starts young, and while parents may not like to hear this, they are the ones who initiate it in their
children. New parents are often anxious about getting their child into the best preschool. To help maintain
mental and physical health we need to eat complex carbohydrates from whole grains, fruits and vegetables,
and good fats. Also have a good rest.

3. Design a self care plan.

 Have an adequate sleep.
 Have a mental care.
 Have a trip with your family
 Join a physical activity
 Meditate

Have a discussion in the class with the following questions:

1. How do you feel as you are doing the checklist?

I feel stressed because some of them are true and some are not.

2. Is the result near to your present perceived stress level? How do you feel with the result?

Not at all because study, relationships and myself that stresses me out.

3. How these identifies life events are affecting your life now?

They are affecting my life because I can’t focus on my goals.

4. What is your perception about stress and self-care?

My perception about stress is, it has a hug impact to our health because it weakens our immune

system due to our unhealthy habits. That is why we need to apply self-care so that we could have

time on ourselves and to avoid more negative thoughts.

ASSESSMENT AND APPLICATION

1. Reaction paper about “Stress and Filipino” by Michael L. Tan

We Filipinos are known to be happy every time that is not true, Filipinos feel stressed also
especially in income, relationships and family. Crowded places can make us feel stress though it is
fun. Some office workers feel stressed due to paper works that are needed to done and also
caused by their tyrannical boss. Overseas workers have a particularly difficult time with all the
expectations family members have back home. And they also miss their home which gives them
insomnia as a symptoms for stressed. Men may be more prone to the problem of this “political
economy of stress,” since they have to live up to higher expectations of gender.  Younger male
Filipinos are particularly vulnerable, given their struggles with identity, masculinity and self-
esteem, unable to express their frustrations and resentment. Many Filipinos will express their
stress by complaining about recurring headaches, or abdominal pains, accompanied by dizziness,
nausea, fatigue. We Filipinos are humans also that can feel stress that is why we should not judge
other people.

2. Self-Care Plan

In our everyday life, we are go to school to learn and going home tired. We don’t have time to
take care of ourselves due to paper works that are needed to pass before the deadline that’s why
we sometimes forgot about ourselves. My self care plan is to have a plenty of rest, stay hydrated,
planning of what type of exercise should I do that makes myself calm, eat nutritious food to have
a healthy body and talk to my parents on what’s happening on me at school so that it will lessen
the sadness or the feelings that makes me sad or doubt to myself. Having self-care plan will helps
me to maintain my mental health. That is why we better love ourselves first because without
loving it and take care of it, we cannot function properly.
 3. Reflection Paper. Make the self-compassionate letter and make a
reflection paper about it.

Dear self,
I know that you are tired every day from the school works that are
needed to be done, having a tiring schedule, you end up sleeping late at
night due to quizzes and exams, and having a back pain because of the
books that you carry every day. I know you really want to rest already. I
know that you’re still doubting your capabilities because there was a time
that you study hard but it was still not enough. If you feel sad just because
you are trying to study your lessons but you cannot absorb the information
due to tired body, then try to get some rest in order to function well. You
can do it for the future, just believe in yourself. If you have insecurities in
your body because you ate a lot lately due to school works, just accept it
and that will define that we want to survive this test in our life. I believe that
you will win this game because you work hard everyday though you want to
give up already but you didn’t, it was because you have a goal. Please
always take care of yourself because there’s a lot people love you and
thinking of you. Don’t think negative because that will not save you. If you
want someone to save you, pray. Your hard work will be harvested in the
future so just keep it up and enjoy life.
COLLEGE STUDENT'S STRESSFUL EVENT CHECKLIST -- INSTRUCTIONS

On the following page you will find a checklist that will help you and your adviser determine
if there is undue stress in your life. In this checklist, each item signifies a life event that
requires an individual to make a readjustment or a change in his or her life. Such changes
produce stress in our lives, even if the event is a pleasant one. Therefore, a step toward
reducing stress is to become aware of the sources of stress in your life. By assigning values
to these 32 potential stress producers, you can determine whether you have experienced
low, moderate, or high stress in the past year. This scale in its original format is from a 15-
year research of stress in adults conducted by insurance companies. It has been modified to
apply to college students and may only be considered a rough indication of stress levels and
health consequences.

In the original checklist designed for adults, the higher the stress level the more likely one
was to have illness within the coming year. For example, if one had a stress score of 300 or
greater, that person was almost certain to have illness requiring time off from work within
the next year. Persons with low stress in their lives had significantly fewer cases of illnesses.

Instructions:

Place an “X” in the column labeled “Happened” for those events that have occurred in your
life recently or that you expect to occur soon. Total your score by adding the event values,
and circle that category below in which your score falls.

Total Score:_____290_______

Mild Stress: < 150

Moderate Stress: 150 to 300
Severe Stress: > 300

The checklist on the following page is from: T.H. Holmes and R.H. Rahe (1967). The social
readjustment scale. Journal of Psychosomatic Research 11, 213-218
COLLEGE STUDENT’S STRESSFUL EVENT CHECKLIST

Ran
Value Happened Score Life Event
k
1 100 Death of a close family member

2 73 Death of a close friend

3 65 Divorce between parents

4 63 Serious legal problems

5 63 Major personal injury or illness

6 58 Responsibilities for others, such as children/spouse

7 50 X 20 Threat to major source of income

8 47 Difficulty with roommate(s)

9 45 Change in health of a family member

10 45 Pregnancy
11 44 Sexual problems

12 40 X 20 Serious disagreements with parents

13 39 Change in lifestyle for financial reasons

14 39 Difficulty in identifying a major

15 39 Serious argument with close family member

16 39 Problems with a girlfriend or boyfriend

17 37 Having to repeat a course

18 37 X 37 Increased workload at school

19 36 X 30 Outstanding personal achievement

20 35 X 35 First semester in college

21 31 X 31 Change in living conditions

22 30 Serious disagreements with an instructor

23 29 X 10 Lower grades than expected

24 29 X 29 Change in sleeping habits

25 29 X 20 Change in social habits

26 28 X 28 Change in eating habits

27 26 Chronic car problems

28 26 X 10 Change in number of family get-togethers

29 25 Too many missed classes

30 24 X 20 Change in plans for a major

31 23 Dropped more than one class

32 20 Minor traffic violations

 You are about to study for your final examinations and it’s as if the universe
conspired for a heavy finals week, all your subjects provided at least three new
reading materials and topics one week before the examination period. Create a
diagram or schedule using at least five of the metacognitive strategies, skills, and
studying techniques mentioned in this lesson on how you would prepare for the
next seven days before your final examinations.

Revise your notes. After

revising, start reading it.
Try to understand your
Start skimming like basically materials or notes so that it will
browsing over a material and help you to learn on your
find the keywords, phrases lessons and it will be easier for
and sentences then highlight you to read.
it.
PREPARATION FOR
FINAL EXAMINATION

When studying, use the 5 Re-read your notes every

min interval. night and when you have
Self test so that you will free time.
know the outcome of your
study.
 Journal
In
Understanding the Self

FINALS

SUBMIITED BY:

ALEX KATE C. DELA SUBMITTED TO:

BSN-1 STEM A MRS. TERESITA KATIGBAK