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PERSONAL DEVELOPMENT: 4TH QUARTER REVIEWER WEEK 9 (LESSON 1) – IDENTIFYING CAUSE AND EFFECT OF STRESS IN ONE’S LIFE STRESS – is a simple reaction to an input that disturbs our physical and mental balance. 2 Types of Stress  Good Stress (EUSTRESS) – positive stress  Bad Stress (DYSTRESS) – negative stress Causes of Good Stress - type of stress you feel when you are excited. Your hormones surge high and your pulse quickens. You feel that you are far from stress. Causes of Bad Stress - happens when you feel stressors that burden you and put you over a seemingly hopeless situation which hinders your problem-solving capability. Chronic Stress - is the response to emotions that bring pressure to an individual wherein they think that they have little or no control on the situations. These stresses may cause anxiety. 4 FACTORS OF STRESS  ENVIRONMENTAL - occur when an event or stimulus requires us to change in some way that makes a change the living environment a stressful experience.  ACADEMIC – responsibilities related to work in school.  PHYSICAL - Stress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping.  EMOTIONAL - Involve emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem). WEEK 10 (LESSON 2) – COPING WITH STRESS IN MIDDLE AND LATE ADOLESCENCE COPING - refers to mental and behavioral efforts that we use to deal with problems relating to stress, including its presumed cause and the unpleasant feelings and emotions it produces. 2 APPROACHES IN COPING WITH STRESS

1. Avoidance Approach - is usually a negative    response, although you must do it    sometimes if it is deemed necessary.
2. Acceptance-Action Approach - will help to    lessen the stress in your life by doing    something before or even during stressful    times, which can help you do better and    live well.    WEEK 11 (LESSON 3) – BRAIN: PARTS, PROCESSES    AND FUNCTIONS    BRAIN – most complex organ in the human body.

• it consists of three main parts such as the ff:

1. \

Cerebrum - the largest part of the brain which regulates senses, memory, emotions, intellectual activities, and body movement.  Cerebral Cortex - is responsible for processing information that is divided into two hemispheres. a. Left cerebral cortex – controls right side of the body. b. Right cerebral cortex – controls left side of the body. 4 regions of the brain  Frontal – complex bodily functions.  Parietal – regulates sensory perceptions.  Temporal – regulates memory, hearing & comprehension.  Occipital – regulates sight. 2. Cerebellum - regulates balance, postures, and coordinates movement. 3. Brainstem - connects the cerebrum and cerebellum to the spinal cord that carry signals to and from all parts of the body. WEEK 12 (LESSON 4) – WAYS TO IMPROVE BRAIN FUNCTIONS Brain Functions – the reason why everybody is expected to have a better and smarter brain. WAYS TO IMPROVE BRAIN FUNCTIONS

1. Exercise
2. Meditate – 10-15 mins for cognitive longevity.
3. Sleep
4. Food Intake
5. Sunlight – 15-30 mins of morning sunlight.
6. Good Relationship
7. Be Creative
8. Classical music
9. Drink coffee     WAYS TO IMPROVE MENTAL FOCUS
   10. Assessment
   11. Eliminate distractions
   12. Limit focus
   13. Live in the moment
   14. Practice mindfulness
   15. Take a short break
   16. Build your mental focus - requires plenty of     time and practice to strengthen concentration     skills.
   17. Brainstorm     WEEK 13 (LESSON 5) – DEVELOP A PERSONAL     PLAN TO ENHANCE BRAIN FUNCTIONS     PERSONAL DEVELOPMENT PLANT – is a     framework to work out with to track one’s self-     improvement.     Mind map - useful tip improves your focus that     allows you to visually structure your ideas.     3 Steps in Creating Mind Map     a. Main topic – main idea     b. Sub-topic – important facts related to the     subject.     c. Elements – deeper level of information     related to sub-topics.     MIND MAPS are useful for the ff:
   18. Brainstorming
   19. Summarizing information
   20. Taking notes
   21. Consolidating information from diff.     sources
   22. Thinking through complex problems
   23. Presenting information clearly
   24. Studying and memorizing information.     WEEK 14 (LESSON 6) – EMOTIONAL     INTELLIGENCE     Emotional Intelligence – refers to the ability to     recognize, understand, and manage our own     emotions and the emotions of others.

• The term Emotional Intelligence was first   created by Peter Salovey & John Mayer.
• It was popularized by Daniel Goleman in his   1995 book “Emotional Intelligence: Why It   Can Matter More Than IQ”.   UNIVERSAL EMOTIONS INCLUDES    Surprise    Sadness    Disgust    Happiness    Fright    Anger    Contempt   8 BASIC EMOTIONS    JOY    SADNESS    ANGER    FEAR    TRUST    DISGUST    SURPRISE    ANTICIPATION   Intensity of Emotion – ranges from mild, moderate to   strong.   Robert Plutchik – he authored the “wheel of emotions”   and stated that there are 8 basic types of emotions   and was grouped into four pairs of opposites such as:

1. Joy-Sadness
2. Anger-Fear
3. Trust-Disgust
4. Surprise-Anticipation     Five Components of Emotional Intelligence     a. Self-awareness - knowing what one is feeling     at any given time and understanding the impact     those moods have on others.     b. Self-regulation - controlling or redirecting     one’s emotions; anticipating consequences     before acting on impulse.     c. Motivation - utilizing emotional factors to     achieve goals, enjoy the learning process and     persevere in the face of obstacles.     d. Empathy – sensing the emotions of others.     e. Social skills - managing relationships,     inspiring others and inducing desired     responses from them.     WEEK 15 (LESSON 7) – POSITIVE AND NEGATIVE     EMOTIONS     POSITIVE EMOTIONS – All emotions are natural,     necessary, and normal.     NEGATIVE EMOTIONS – serve evolutionary purposes,     encouraging us to act in ways that boost our chances     of survival and help us grow and develop as people.     “There is a good reason for each of the basic emotions,     both positive and negative.” – Kennedy from     Lifehack.org     “Chronic stress has also been linked to a shorter     lifespan”. (Epel et al, 2004)     “Unhealthy amounts of anger to increased levels of     cortisol, which were implicated in decreased immune     system efficiency”. (Boerma, 2007)     “Studies have connected anger to various health     concerns including high blood pressure,     cardiovascular disease, and digestive disorders”.     (Hendricks et al, 2013)     WEEK 16 (LESSON 8) – DEMONSTRATE AND CREATE     WAYS TO MANAGE VARIOUS EMOTIONS.     Eudaimonia - It is a Greek word which refers to     have a good spirit.     3 STEPS IN HANDLING EMOTIONS
5. Identify the Emotions     a. Don’t hide how you feel from yourself     b. Don’t blame     c. Accept all your emotions as natural     and understandable
6. Take Action
7. Get help with Difficult Emotions     WEEK 17 (LESSON 9) – UNDERSTANDING PERSONAL     RELATIONSHIP     Relationship – association or connection of an     individual to another individual or group of people.     Personal Relationship - practically the kind of     relationship that we have with our families, friends,     and partners in life.     3 Kinds of Personal Relationship      Privacy and Intimacy – are two attributes     describing personal relationships and level of     commitment to another person/s      Impersonal Relationship – commitment to an     organization like a business entity, a principle,     or purpose.      Attraction – is a force that unites people and     can grow into an attachment which eventually     leads to commitment.     Empty Love - means engagement without passion or     intimacy.     MOTHER AND CHILD – it is considered as the first form of     love.     Robert Sternberg – suggested that love has three     components:      affection or intimacy - affective variables like     emotional support),      passion, and      dedication(commitment).     Consummate love – a healthy relationship will have     the three components of love – intimacy, passion, and     commitment.     WEEK 18 (LESSON 10) – BECOMING RESPONSIBLE IN     PERSONAL RELATIONSHIP     LOVE - strong affection for another arising out of     kinship or personalities.     COMMITMENT - the act of binding yourself     (intellectually or emotionally) to a course of action.     RESPONSIBILITY - the social force that binds you to     the courses of action demanded by that force.     IMPORTANCE OF RELATIONSHIP
8. Lead us to make a healthy relationship
9. Help us see our potential
   10. Boost our confidence
   11. Give you a sense of direction
   12. Clear our life goals and aspirations
   13. Build a beautiful person within you     6 MAJOR ELEMENTS OF BECOMING A RESPONSIBLE     IN A RELATIONSHIP
   14. Mutal Respect
   15. Value Quality Time
   16. Trust and Honesty
   17. Well-Communicated Love
   18. Reliability and Security
   19. Non-Judgemental Listening and Presence     WEEK 18 (LESSON 11) – VARIOUS ROLES OF     DIFFERENT INDIVIDUALS IN SOCIETY AND HOW THEY     CAN INFLUENCE PEOPLE THROUGH THEIR     LEADERSHIP OR FOLLOWERSHIP     Leadership – it is a primary vehicle in fulfilling the     goal of a team and it is a social influence relationship     between two or more persons.     Role – defines a set of norms, values, behaviors, and     personality characteristics attached to a status such     as leader, follower, or those wields authority.     Roles of an Efficient Leader that can influence people
   20. Set example
   21. Assume and do responsibility
   22. Show initiative
   23. Life-long learner
   24. Show enthusiasm
   25. Willing to serve
   26. Active listener
   27. Show empathy
   28. Be sensitive to the need of others
   29. Delegate work
   30. Learn to appreciate
   31. Be patient     Role of an Effective Follower that Leaders Need
   32. Courage to do responsibility
   33. Courage to challenge
   34. Courage to participate in transformation
   35. A can-do attitude
   36. A collaborative approach
   37. Courage to serve and subservient
   38. The passion to drive personal growth