LIFE CAREER SKILLS 2nd summative

SELF-CONCEPT

• is how a person sees and describes themselves.about

• It includes beliefs one's abilities, personality, values, and identity.

SELF-AWARENESS

• it is the ability of a person to understand their own thoughts, feelings, behaviors, strengths, and weaknesses.

• it helps individuals recognize who they are and how they act in different situations.

• being self-aware allows a person to reflect on their actionsand make better choices in life.

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self-awareness and selfconcept are closely related because when a persou becomes more aware of themselves, their understanding of who they are becomes clearer and more accurate.

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Developing self-awareness helps individuals build:

• confidence

• improve decision-making

• develop better relationships with others.

For example: A student who realizes they are good at problem-solving may develop a positive selfconcept and become more confident in math-related tasks.

According to an article titled Self-Awareness: The Key to Understanding Yourself and Living Authentically, self awareness has 2 types: . .

Private Self-Awareness: Recognizing and understanding one's internal states, such as emotions and thoughts.

Public Self-Awareness: Being conscious of how others perceive one and how one's behavior aligns with social norms.

WHAT IS SELF-AWARENESS?

SELF ACCEPTANCE

• involves embracing all aspects of oneself, including emotions, strengths, weaknesses, and mistakes.

• In decision-making, it enables individuals to make choices with confidence and clarity, free from the influence of negative emotions like selfdoubt or fear of judgment.

• This can be a life long process for some. Some people can easily accept they are and some cannot.

• We all have different experiences and we cannot judge people who have difficulties in accepting who they are because of many reasons such as traumatic experiences, being constantly compared, and hearing negative feedback.

• Ву ассepting themselves, people can evaluate situations more calmly, make thoughtful decisions aligned with their values, and respond to challenges without being overly influenced by external pressures or emotional reactions.

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Self-improvement focuses on making changes or developing new skills, while self-acceptance involves appreciating who you are in the present moment. You can always improve, but it's crucial to accept yourself as you are while working toward improvement.

UNHELPFUL THINKING STYLES

• also known as cognitive distortions, are patterns of negative thinking that are not always accurate or realistic.

• These thoughts often happen automatically and can affect how a person feels and behaves.

• They may lead to stress, low selfesteem, anxiety, or poor decisionmaking if not managed properly.

All-or-Nothing Thinking

This is when a person sees situations in only two extremes-either perfect or a complete failure, with no middle ground.

Example: "If I don't get a perfect score, I am a failure."

Overgeneralization

This happens when a person takes one negative experience and assumes it will always happen again.

Example: "I failed one test, so I will fail all my subjects.

Mental Filtering

This is when a person focuses only on the negative details of a situation and ignores the positive ones.

Example: A student gets 9 correct answers but only focuses on the 1 mistake.

Disqualifying the Positive

This occurs when a person rejects positive experiences by insisting they "don't count."

Example: "My teacher praised me, but it was just luck."

Jumping to Conclusions

This involves making negative assumptions without evidence. It includes mind reading and predicting the future.

Example: "My friend didn't reply; they must be mad at me."

catastrophizing

This is when a person expects the worst possible outcome in any situation.

Example: "If I fail this quiz, my whole future is ruined."

Emotional Reasoning

This happens when a person believes their feelings reflect reality.

Example: "I feel nervous, so I must be bad at speaking."

"Should" Statements

This involves setting strict rules for oneself or others, leading to guilt or frustration

. Example: "I should never make mistakes."

Labeling

This is when a person assigns negative labels to themselves or others based on one event.

Example: "I failed the test, so I am stupid."

Personalization

This occurs when a person blames themselves for things outside their control.

Example: "My group failed the project because of me."

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Unhelpful thinking styles can distort reality and affect mental well-being. Recognizing these patterns helps individuals challenge negative thoughts, think more realistically, and develop a healthier mindset.

It's the foundation of mental health and well-being. When we accept ourselves, we are less likely to fall into unhealthy comparisons or self-criticism

Why Self-Acceptance Matters -

Acceptance doesn't mean "staying the same"-it means recognizing that you are worthy of love, respect, and growth, no matter where you start.

Growth mindset

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Emotions often drive immediate reactions. For example, feeling nervous before a presentation might cause someone to procrastinate or perform poorly. On the other hand, feeling confident might lead to taking more risks and making better decisions.

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Our environment plays a significant role in shaping our emotions and decisions. The home environment can influence our emotional well-being, while school environments can impact our academic behavior and performance. Social media and peer pressure can alter how we respond to challenges

• Intentionally living with awareness in the present moment.

• Waking up from automatic or rote behaviors to participate and be present to our own lives

• Without judging or or rejecting the moment.

• Noticing consequences, discerning helpfulness and harmfulness-but letting go of evaluating, avoiding, suppressing, or blocking the present moment.

• Without attachment to the moment.

• Attending to the experience of each moment, rather than ignoring the present by clinging to the past or grabbing for the future.

WHAT IS MINDFULNESS?

Mindfulness skills are the specific behaviors to practice that, when put together, make up mindfulness.

WHAT ARE THE MINDFULNESS SKILLS?

• Mindfulness and mindfulness skills can be practiced any time, anywhere, while doing anything. Intentionally paying attention to the moment, without it or holding on to it, is all that is needed.Mindfulness and mindfulness skills can be practiced any time, anywhere, while doing anything. Intentionally paying attention to the moment, without it or holding on to it, is all that is needed.

• Meditation is practicing mindfulness and mindfulness skills while sitting, standing, or lying quietly for a predetermined period of time.

• When meditating, we focus the mind (for example, we focus on body sensations, emotions, thoughts, or our breath), or we open the mind (paying attention to whatever comes into our awareness).

• There are many forms of meditation that differ mostly by whether we are opening the mind or focusing the mind - and, if focusing depending on what is the focus of our attention.

• Contemplative prayer (such as Christian centering prayer, the rosary, Jewish Shema, Islamic Sufi practice, or hindu raja yoga) is a spiritual mindfulness practice.

• \Mindfulness movement also has many forms. Examples include yoga, martial arts (such as Qigong, tai chi, aikido, and karate). Hiking, horseback riding, and walking can also be ways to practice mindfulness.

WHAT IS MINDFULNESS PRACTICE?

Basic breathing exercise

• Find a quiet and comfortable place where you will not be disturbed.

• Sit in a posture that is both relaxed and alert, keeping your back straight.

• Begin by taking a few deep breaths, then allow your breathing to return to its natural rhythm.

Mindful Breathing in moments of stress:

• breathing exercises can be used during times of anxiety, nervousness, or anger.

• slow breathing techniques can help regulate physiological responses.

• 4-4-4-4 pattern / 4-7-8 pattern

Guided Meditations:

• beginners may find it helpful to use guided audio or video resources.

• Free applications: Insight Timer, Smiling Mind, or YouTube

Body Scan Meditations:

• Start by lying down and systematically bringing your attention from your toes to your head

• This helps release areas of tension, such as tight shoulders or a clenched jaw.

Mindfulness in daily activities:

• Mindfulness can during also be practiced everyday activities.

• For example: Eating a snack or meal mindfully- without distractions such as television or your phone- allows you to notice the flavors, textures, and sensations of fullness.

Mindfulness and Compassion:

• Loving-kindness meditation Directing positive intentions toward oneself and others.

• Example: You may silently repeat phrase such as:

"May I be happy. May I be healthy. May I be safe. May we live with ease.

ENHANCING PHYSIOLOGICAL DEVELOPMENT AND WELL-BEING

• Strength Training: Exercises that improve muscle strength (e.g., lifting weights,resistance bands).

• Cardio: Activities that increase heart rate and endurance (e.g., running, swimming).

• Flexibility: Exercises that enhance the range of motion (e.g., stretching, yoga).

• Balance: Activities that improve stability and coordination (e.g., balance exercises, tai chi).

A fitness coach plays a vital role in guiding individuals through their strength training journey. Their responsibilities include:

• Ensuring proper form and technique to prevent injuries

• Designing structured workouts that match individual fitness levels

• Providing motivation and accountability

• Educating on muscle function and recovery strategies

IMPORTANCE OF A FITNESS COACH IN STRENGTH TRAINING

Basic Level

Suitable for beginners focusing on foundational movements, light resistance, and learning proper form. • Exercises: Bodyweight squats, pushups, dumbbell curls

Medium Level

Intermediate level incorporating moderate resistance, increased reps, and more complex movement patterns.

Exercises: Barbell squats, deadlifts, weighted lunges

Advanced Level

High-intensity workoutwith heavier weights, explosive movements, and specialized techniques•

Exercises: Olympic lifts, weighted pull-ups, plyometric training