Pablo Borbon Campus

CHAPTER 12:
MANAGING AND CARING FOR THE SELF

Learning Objectives:
1. Learn how brain works.
2. Develop their own self-care routine plan to demonstrate their understanding of
managing and caring for one’s self.
3.Focus on learning to be a better student, goal setting for success and taking
charge of one’s health.

A.LEARNING TO BE A BETTER STUDENT

How Learning happens in the human brains ?
Brain
Your brain contains billions of nerve cells arranged in patterns that coordinate thought,
emotion, behavior, movement and sensation. A complicated highway system of nerves
connects your brain to the rest of your body, so communication can occur in split seconds.
The brain has three main parts:
1. The cerebrum fills up most of your skull. It is involved in remembering, problem solving,
thinking, and feeling. It also controls movement.
The cerebrum is the largest part of your brain. It's what you probably visualize when you
think of brains in general. The outermost layer of the cerebrum is the cerebral cortex, the
"gray matter" of the brain. Deep folds and wrinkles in the brain increase the surface area of the
gray matter, so more information can be processed.The cerebrum has a right half and a left half,
known as the right and left hemispheres. The two hemispheres are connected via a thick
bundle of nerve fibers called the corpus callosum.The right side of the brain controls the left
side of the body, and the left side of the brain controls the right side of the body.

Your brain's hemispheres are divided into four lobes.

● The frontal lobes control thinking, planning, organizing, problem solving, short-term
memory and movement.
● The parietal lobes interpret sensory information, such as taste, temperature and touch.
● The occipital lobes process images from your eyes and link that information with
images stored in memory.
● The temporal lobes process information from your sense of hearing. They also play a
role in memory storage.
2. The cerebellum sits at the back of your head, under the cerebrum. It controls

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coordination and balance. The cerebellum is a wrinkled ball of tissue below and behind the
rest of your brain.It works to combine sensory information from the eyes, ears and muscles
to help coordinate movement.
3. The brain stem sits beneath your cerebrum in front of your cerebellum. It connects the
brain to the spinal cord and controls automatic functions such as breathing, digestion, heart
rate and blood pressure.The brainstem links the brain to the spinal cord. It controls many
functions vital to life, such as heart rate, blood pressure and breathing. This area is also
important for sleep.
Meta cognition and study strategies
● Meta cognition is often defined as “thinking about your own thinking.” In 1979, it was
termed by American developmental psychologist John H.Flavell. It is a person’s ability to
monitor and assess their knowledge.
● Cognition means thinking while Meta means beyond so the phrase means beyond
thinking.
● It is a person’s awareness of one's thoughts and one’s ability to control it. Meta cognition
is a higher order thinking which control the cognitive process involved in the learning
process.
Three types of Meta cognition knowledge
1. Declarative knowledge (person knowledge)
2. procedural knowledge (task knowledge)
3. the strategy knowledge (conditional knowledge)
Here are some meta cognitive study skills and strategies:
1. Pick a place and time
2. Study every day
3. Plan your time
4. Discover your learning style
a. Auditory learners
b. Visual learners
c. Tactile/kinesthetic learners
5. Review and revise
6. Take breaks
7. Ask for help
8. Stay motivated
9. App it up
10. Look after yourself

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MANAGING YOUR OWN LEARNING:

SELF-REGULATED LEARNING
Students who are conscious of their strengths and weaknesses, and can induce themselves to
undertake and improve their learning are self- regulated learners. The ability to manage ones
learning is definitely an advantage for individuals.

B. SETTING GOALS FOR SUCCESS

GOAL- SETTING THEORY
● Goal-setting theory is a theory based on the idea that setting specific and measurable goals
is more effective than setting unclear goals.
● One of the most effective ways to stay motivated is to set goals for yourself. However, the
type and quality of goals you set affects how well they will work.

Principles of the goal-setting theory

According to Locke's goal-setting theory, there are five main principles of setting effective goals:
1. Clarity: Goals must be clear and specific. When employees understand project objectives and
deadlines, there is much less risk for misunderstandings.
2. Challenge: Goals should be sufficiently challenging to keep employees engaged and focused
while performing the tasks needed to reach each goal. Goals that are too tedious or easy have a
demotivating effect and will, therefore, result in less achievement satisfaction.
3.Commitment: Employees need to understand and support the goal they are being
assigned from the beginning. If employees don't feel committed to the goal, they are less likely
to enjoy the process and ultimately achieve the goal.
4. Feedback: Feedback is an important component of the goal-setting theory. Regular feedback
should be provided throughout the goal-achieving process to ensure tasks stay on track to
reach the goal.
5.Task complexity: Goals should be broken down into smaller goals. Once each smaller
goal is reached, a review should be performed to update the employee on the overall progress
towards the larger goal.
GOLDEN RULES OF GOAL SETTING
1. Set Goals That Motivate You

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2. Set SMART Goals

• Specific.
• Measurable.
• Attainable.
• Relevant.
• Time Bound.
3. Set Goals in Writing
4. Make an Action Plan
5. Stick With It!

C. TAKING CHARGE OF ONE’S HEALTH

A. LIVING A HEALTHY LIFESTYLE

Healthy Lifestyles for College Students
1.STICK TO SOLID SLEEP SCHEDULE
Getting enough sleep every night is a good way to keep your stress levels down and feel
energized for each day of class.Make a sleep habit that you can stick to, even during the
weekends. If you have trouble falling asleep, try to avoid usingyour smartphone or your
computer for about 30 minutes before bedtime. Reading and drinking tea can help your brain
start to relax and prepare for sleep. Be sure to avoid having excessive caffeine in the evening so
that you can fall asleep easily.
2.LEARN TO SAY NO
Avoid eating when you’re not actually hungry, and stick to light snacks when you need a little
treat. Try to avoid eating too much late at night as well; this can cause heartburn and weight
gain.
3. EAT REGULAR MEALS
4. FIND AN EXERCISE ACTIVITY YOU LOVE
Regular exercise is a great way to burn off some stress, boost your fitness levels and lose some
weight. However, there’s little point in picking an exercise that you hate. Instead, choose an
activity that you that you enjoy and would look forward to.
5.UP ON HEALTHY FOODS
Filling up your plate with healthy foods, including vegetables and fruits, can help you avoid
eating too much unhealthy junk food. Aim to build a colorful plate with a variety of fresh foods
for each meal. A simple meal of grilled chicken, brown rice and roasted vegetables will keep you
full and be easy on your waistline

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6. STOP PROCRASTINATING
7. TRY NOT TO BURN OUT
Life in college is full of activities. Pick up the most significant events and don’t violate your
precious time. Set the priorities and maximize the advantage of your college experience.
B. MANAGING STRESS
● Stress is a feeling of emotional or physical tension. It can come from any event or thought
that makes you feel frustrated, angry, or nervous. Stress is your body's reaction to a challenge
or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or
meet a deadline.
● There are two different sources of stress: external triggers, like transitioning to college or
your parents getting a divorce, and internal triggers, like placing high expectations on yourself.

C. SELF CARE AND WELLNESS

WHAT SELF-CARE IS — AND WHAT IT ISN’T
What is Self care?
Self-care is any activity that we do deliberately in order to take care of our mental, emotional,
and physical health. Although it’s a simple concept in theory, it’s something we very often
overlook. Good self-care is key to improved mood and reduced anxiety. It’s also key to a good
relationship with oneself and others.
WHAT ISN’T SELF-CARE?
Knowing what self-care is not might be even more important. It is not something that we force
ourselves to do, or something we don’t enjoy doing.
SELF-CARE
• Self-care is a vital part of maintaining good health and a vibrant life. I
• Self-care is a way of living that incorporates behaviors that help you to refreshed,replenish
your personal motivation, and grow as a person.
Some tips for self-care include:
● Live Healthy, eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and
alcohol. Manage stress and go for regular medical check-ups.
● Practice good hygiene. Good hygiene is important for social, medical, and psychological
reasons in that it not only reduces the risk of illness, but it also improves the way others
view you and how you view yourself.

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● See friends to build your sense of belonging. Consider joining a support group to make
new friends.
● Try to do something you enjoy every day. That might mean dancing, watching a
favorite TV show, working in the garden, painting or reading.
● Find ways to relax, like meditation, yoga, getting a massage, taking a bath or walking in
the woods.
WELLNESS
• Wellness is an interactive process of becoming aware of and practicing healthy choices to
create a more successful and balanced lifestyle.
Wellness is:
• A direction in which by its nature, moves us toward a more proactive, responsible and
healthier existence.
• The integration of the body, mind, and spirit.
• The loving acceptance of ourselves today and the exciting free search for who we choose
to become tomorrow.
• Choice living; a compilation of the daily decisions we make that lead us to that person
we choose to become.
1. Social Wellness involves developing friendships, healthy sexual behaviors, and the ability to
interact comfortably with others. Social wellness is important for maintaining harmony in
personal and community environments. The social dimension encourages contributing to the
common welfare of your community.
2.Intellectual Wellness involves the strong desire to learn from challenges and experiences.
Intellectual wellness is important for encouraging ongoing intellectual growth and experiencing
creative yet stimulating mental activities that will provide you with the foundation to discover,
process, and evaluate information effectively.
3.Spiritual Wellness involves the willingness to seek meaning and purpose in human existence;
regardless of your religious beliefs. Spiritual wellness coincides with the exploration of the
meaning of life. It seeks the development of a deep appreciation of all life and natural forces in
existence.The question "Who am I and why do I exist?" is the starting point of your journey into
spiritual wellness.
4. Emotional Wellness involves having the ability to acknowledge and accept a wide range of
feelings in oneself as well as in others. Emotional wellness is important in order to be able to
freely express and manage one's own feelings, to develop positive self- esteem in order to
arrive at personal decisions based upon the integration of one's attitudes and behaviors.

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5.Physical Wellness involves regular physical activities, proper nutrition and health care, such
as exercise or sports, and personal hygiene. Physical wellness is important because activities
leading to high levels of wellness, including nutritional knowledge, exercise, and appropriate
use of the medical system are encouraged while detrimental activities, including the
consumption of drugs and excessive alcohol are discouraged.
6.Occupational Wellness involves the integration of various components of the wellness
framework into planning for a healthy future, such as career, family and future wellness.

Questions:
1. What is the largest part of the brain responsible for remembering, problem solving, and
thinking?
a. Cerebellum
b. Frontal lobes
c. Occipital lobes
d. Cerebrum
2. Which part of the brain controls coordination and balance?
a. Cerebellum
b. Temporal lobes
c. Parietal lobes
d. Frontal lobes
3. Which type of learning style focuses on auditory information?
a. Auditory learners
b. Visual learners
c. Tactile/kinesthetic learners
d. All of the above
4. Which principle of goal-setting theory emphasizes the need for clear and specific goals?
a. Clarity
b. Commitment
c. Challenge
d. Feedback
5. Which principle of goal-setting theory suggests that goals should be broken down into
smaller goals?
a. Clarity
b. Commitment
c. Challenge

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d. Task complexity
6. What does SMART stand for in the context of goal-setting?
a. Specific, Measurable, Attainable, Relevant, Timely
b. Simple, Meaningful, Achievable, Realistic, Timely
c. Specific, Meaningful, Achievable, Relevant, Timely
d. Specific, Measurable, Achievable, Realistic, Timely
7. What is self-care?
a. Forcing oneself to do something unpleasant
b. Neglecting one's mental and emotional health
c. Deliberate activities to take care of one's health
d. None of the above
8. Which wellness dimension involves developing friendships and healthy social interactions?
a. Social wellness
b. Intellectual wellness
c. Spiritual wellness
d. Emotional wellness
9. Which dimension of wellness explores the meaning and purpose of life?
a. Social wellness
b. Intellectual wellness
c. Spiritual wellness
d. Emotional wellness
10.What is the recommended approach to managing stress?
a. Avoid all stressful situations
b. Ignore stress and hope it goes away
c. Seek external support and practice stress management techniques
d. None of the above
11.What is the importance of regular exercise in maintaining a healthy lifestyle?
a. It helps in weight gain and heartburn
b. It improves fitness levels and reduces stress
c. It causes exhaustion and burnout
d. It has no impact on overall health

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12.What is the first step in setting goals for success?

a. Setting clear and specific goals
b. Identifying strengths and weaknesses
c. Making an action plan
d. Sticking with it
13.Which part of the brain controls automatic functions such as breathing and heart rate?
a. Cerebrum
b. Cerebellum
c. Brainstem
d. Frontal lobes
14.Which type of knowledge is associated with meta-cognition?
a. Declarative knowledge
b. Procedural knowledge
c. Strategy knowledge
d. All of the above
15.Which dimension of wellness involves engaging in regular physical activities and proper
nutrition?
a. Physical wellness
b. Occupational wellness
c. Intellectual wellness
d. Emotional wellness

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