Personal Development Quarter 1 - Module 3: Evaluating Thoughts, Feelings, and ActionsPersonal Development Quarter 1 - Module :valuating Thoughts, Feelings, and Actions Republic Act 8293, section 176 states that: No copyright shall subsist in any work of the Goverment of the Philippines. However, prior approval of the govemment agency or office wherein the work is created shall be necessary for exploitation of such work for profit. Such ‘agency or office may, among other things, impose as a condition the payment of royalties. Borrowed materials (ie., songs, stories, poems, pictures, photos, brand names, trademarks, etc.) included in this book are owned by their respective copyright holders. Every effort has been exerted to locate and seek permission to use these materials from their respective copyright owners. The publisher and authors do not represent nor claim ownership over them Regional Director: Gilbert T. Sadsad Assistant Regional Director: Jessie L. Amin Development Team of the Module Writers: Rex Jobert D. Lianeta Editors: Frankie T. Turalde, Randy P. Bacares, Gloria E. Fontelar Reviewers: Shiela C. Bulawan lustrator: Layout Artist: Jogene Ally C. San Juan, Antonio L. Morada OwINTRODUCTION Every day you wake up and try to be the best version of yourself by means of constantly improving and taking care of our mind, body, and spiritual self. These three major aspects of yourseff allow you to understand your thoughts, feelings. and actions. In this module, you will learn that your holistic development is very important in sustaining a happy and healthy life and that you must see it as a lifelong project that you must undertake. | opsecrive | At the end of this module, you should be able to evaluate your own thoughts, feelings, and behaviors. VOCABULARY LIST As you journey in this module, bring with you these important terminologies for your better understanding and grasp of the lesson; Self-concept - the idea or mental image one has of oneself and one’s strengths, weakness, status, etc.; self-image. ‘Thought - the idea, plan, opinion, picture, etc., that is formed in your mind. — covert symbolic responses to stimuli thatare either intrinsic (arising from within) or extrinsic (arising from the environment). Thought, ar thinking, is considered to mediate between inner activity and external stimuli Feeling — a physical or emotional experience or awareness — in psychology, itis the perssption of events in the'body, closely felated to emotion Action —an act that one consciously wills and that may be characterized by physical or ‘mental activityTHIS IS ME AND EVERY BITS OF ME MATTER ‘The realization of your full potential as a human being relies on how weil you know ‘yourself; from your strengths and limitations, to the things that you like and hate. Get to know ‘yourself mare in the activity below. cn Directions: In your joumal nétebook, copy'the Aspects of Development Chart from the next page. Write at least five (5) descriptions of the different aspects of yourself as follows: 1. Physical Self: Deseribe yourself. Try not to censor any thoughts whieh come to your mind. Include descriptions of your height, weight, facial appearance, and quality of skin, hair and descriptions of bady areas such as yourneck, chest, waist, legs. 2. Intellectual Self: Include here an assessment of how well you reason and solve problems, your capacity to lear and create, your general amount of knowledge, your specific areas of knowledge, wisdom you have acquired, and insights you have 3. Emotional Self: Write as many words or phrase about typical feelings you have, feelings you seldom have, feelings you try to avoid, feelings you especially enjoy, feelings from your past and present, and feelings which are associated with each other. 4. Sensual Self: Write how you feel as a sensual person. What sense do you use most — sight, hearing, speaking, smelling, touching? How do you feel about the different ways you take in information - through the eyes, ears, mouth, nose, and skin? ‘In what ways do you let information in and out of your body? 5. Iinteractional Self: Include descriptions of your strengths and weaknesses in intimate relationships and relationships to friends, family, classmates and strangers in social settings. Describe the strengths and weaknesses which your friends and family have noticed, Describe what kind of son or daughter, brother or sister you are. 6. Nutritional Self: How do you nourish yourself? What foods do you like and dislike? ‘What do you like and dislike about these? 7. Contextual Self: Descriptors could be in the areas of maintenance of your living environment: reaction to light, temperature, space, weather, colors, sound and ‘seasons and your impact on the environment. 8. Spiritual Self or Life Force: Write words or phrases which tell about how you feel in this area. This could include your feelings about yourself and organized religion, reactions about your spiritual connections to others, feelings about your spiritual evelopment and history, and thought about your metaphysical self. Think about your inner peace and joy. Think about your spiritual regimen or routine.GUIDE QUESTIONS: Knowing oneself is the key to having a happy ife. It means that you understand well your tolerances and limitations, your needs and aspirations, and your likes and disinelinations, ‘As you journey to knowing yourself more, write something about the eighth segments of your development by answering the following questions. 1 What are the items which you consider to be weaknesses or areas for improvement? What words which are neutral or factual, such as “S feet 4 inches tall, 120 pounds"? Do some categories have more minus than plus areas? “The larger proportion of minus to plus areas you have, the more effort wil be needed to achieve positive self-esteem. If the vast majority of your minus responses are in one or two areas, your setf-esteem is likely to be good but has a few self-estimates which need to be improved Name some ways in which you can improve the minus areas and further enhanee the positive aspects. The different segments of yourself make you a whole person and you must continuously work to further enhance your already known strengths and improve your limitations as a person.Reading: ASPECTS OF THE SELF The self-concept is represented by several aspects of the self. It is conceived as collection of multiple, context-dependent selves. This construct believes that context activates particular regions of self-knowledge and self-relevant feedback affects self-evaluations. A deeper look on the different aspects of self can identify specific areas for self-regulation, stability and improvement. In a nutshell, an individual is composed of three basic, but very different aspects of the self. They are the physical or tangible aspects as they relate to the body, the intellectual and conscious aspects as they relate fo the mind, and the emotional and intuitive aspects as they relate to the spirit. All three aspects of the self work together in perfect harmony when attention is paid to all three simultaneously. Many individuals put a strong emphasis on the physical aspect of the seff. The body is tangible, obvious, and we respond to it easily. More time and money is spent on enhancing the physical component than either of the other two aspects. This does not mean, however, that the body is healthy or strong. The body provides a place to house the spirit (often experienced as feelings) and the mind (often experienced as thought), It may be important to some that their mind can be prominent and well educated. The mind is important, as its the part ofthe self that directs the other two aspects. The mind leams what to do and communicates the information to the body and the feelings. What the mind believes, the body manifests or acts on, and the emotions feel, or respond with. People store both healthy and destructive thoughts and beliefs and responds to life's circumstances in the most prominent manner. The mind provides access creativity and serenity which are necessary for such processes as prayer, forgiveness, acceptance, and passion. The human emotions are the most feared aspect of the self, as individuals are reluctant and unprepared to manage them. Managing feelings is lke trying to hold water in the palm of yourhand. They are illusive and deceptive. A decision made under emotional stress and strain Usually impacts emotions negatively. Negative emotions that are not managed are stored and repressed. Repression is destructive to a content self since all feelings, not only negative ones are stored away. Accessing feelings when they are needed now becomes dificult, leaving the individual numb and hopeless. For instance, a girl realizes that she is giving much attention on the physical aspects and less attention on her intellectual seff. In this way, she can discover how much money and time spent maintaining her physique and its consequences in her grades. By this honest evaluation of herself, she can plan effective actions to improve her study habits. She can start seeking for help and for related books to read or browse articles to help her improve her study habits.Reading: THE POWER TRIAD - THOUGHTS, FEELINGS, AND ACTIONS. Think about a situation when you get very angry because of someone and you forget how you behave with people around you. Perhaps, you get negative thoughts about this person and then, you get bad feelings about him/her which directly impacts the way you behave in front of that person. Your thoughts, feelings, and actions are interrelated. The connection between these three is best represented in the diagram below. THOUGHTS et we hk es ‘BEHAVIOUR EMOTIONS (wetne etes [_——e] | Yew ered fects power te ond sot tod chance gl § 88 pias a Ieuan agave ane aa CBT (Cognitive Behavioral Therapy) emphasizes the relationship between our thoughts, our feelings, and our behaviors. More specifically, how our thoughts change the way that we feel, which subsequently changes the way that we act, which then influences our thoughts. Without intervention, the process continues to repeat. Here is how the Cognitive Triangle plays out in our day to day life: + You wake up feeling tired, groggy, and insecure. You have a massive presentation today and you hate having to speak in front of groups. + Your thoughts start up: “I'm going to mess up", “No one is going to like my presentation’, “I can't even talk in front of a group, how am | going to a anything?”, “I'm worthless’, ‘I'm a loser’, “I should just stay home so | don't make a fool out of myself’ These thoughits often make |up the internal dialogue that we have with ourselves. How many times have you found yourself saying similar things? ‘+ Now enter feelings. After a morning filled with internal verbal assault, you're feeling even worse. You feel extremely anxious about your upcoming presentation (AKA the now impending doom). Overall, you're feeling really bad about yourself and the last thing you want to do is present. Let's step back for a minute. Is it any surprise that our thoughts so directly influence our feelings? The things that we tell ourselves matter.+ Here comes the behavior. After tme spent grappling back and foth and procrastinating going, you make it out the door and now you're just starting your presentation. As you begin, your thoughts are running rampant and you're feoling as anxious as ever. Even though you know your presentation subject matter very well, you can't seem to articulate your thoughts in the way you want to, You barely scrape through your presentation, stumbling on your words and failing to connect the points you worked so hard to create. In common terms, you choked up. How many times have we done this? Gotten ourselves so worked up that we can barely make itthrough something that is typically well within our capabilities. + This presentation put another dent in your confidence. The event seems to justify all of those negative thoughts you had about yourseff. The cycle repeats. And repeats. And repeats. ‘Thoughts aro the words that run through your mind. They're the things you toll yourself about what is going on around you. There are many different thoughts you could have about a single situation, Feelings come and go as different things happen to you, you might feel happy, angry, and sad, all in one day. Some feelings are uncomfortable, but they are not bad. Everyone has these feelings from time-to-time. Actions are the things you do, or the way you behave. Your thoughts and feelings have a big impact on how you act. If you fee! happy, you are likely to do nice things. But # you feel angry, you might want to act mean. Thoughts Feelings Actions What happened? My friend Emma hi the past spoken to me as much 1 over £2 My Thoughts Tthought: "Emma hasnt talked tome much this week. She must be mad at me” ™ Because | was upset | ignored Emma and avoided her at school. @ My actions @ My Feelings Just because you have thought does not mean itis true. Your thoughts are guesses about why something happened, or about something that might happen. Coming up with new thoughts will help you see a situation differentlyAPPLICATION You may deny this but as an adolescent, you can become very sensitive to criticism, even fit is intended to be a constructive one. That is why evaluating your thoughts, feelings, and actions is important. In this activity, delve into ocean of your experiences and think of a specific situation that made you worry or problematic. It can be school-related, a family problem, issues with ‘one of your friends, or maybe a bittersweet relationship with your crush or lover. Then, come up with new thoughts to help you see the situation differently. 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