Advisor Ship
Advisor Ship
Advisor Ship
ROOSEVELT
Adviser
Vennil Aldrine L. Catanis, LPT
LIFE LESSON 3:
ANGER MANAGEMENT SKILLS
Anger is a normal, healthy emotion, neither good nor bad. Like any emotion, it conveys
a message, telling you that a situation is upsetting, unjust, or threatening. If your knee-
jerk reaction to anger is to explode, however, that message never has a chance to be
conveyed. So, while it’s perfectly normal to feel angry when you’ve been mistreated or
wronged, anger becomes a problem when you express it in a way that harms yourself
or others.
You might think that venting your anger is healthy, that the people around you are too
sensitive, that your anger is justified, or that you need to show your fury to get respect.
But the truth is that anger is much more likely to have a negative impact on the way
people see you, impair your judgment, and get in the way of success.
To manage anger, acknowledge that you have a problem, keep a hostility log, and build
a support network based on trust.
Also, use techniques to interrupt your anger, listen, empathize, be assertive with others,
and learn to relax, as well as laugh at yourself.
Finally, don't let anger get in the way of the joys in life, and learn to forgive people who
make you angry.
Student’s works:
ANSWERS: LESSON 3
1.
•When I get angry the symptoms I experience have a headache, sometimes I feel dizzy and I lose my
appetite for everything
•The possible causes of my anger are always hot, the ones that always annoy me, pick me up and get
angry quickly
•My anger lasts when i have something i really want and i really get angry But sometimes when i get
angry with a small thing I forget with that thing
•Is your anger justified? Or are you overreacting to a situation or person? Sometimes my anger is also
justified and sometimes I am also wrong because my anger overheats here too because sometimes I
realize that my anger is too much.
2. "I will take a deep breath until I calm myself and I will just keep quiet"
LIFE LESSON 4:
Using Life Skills: Goal Setting and Decision-Making Skills, Managing Stress
Goal setting can look very different depending on an individual’s lifestyle, values and
definition of success. Your goals are unique to you and don’t need to look like anyone
else’s.
The classic goal setting definition boils down to the process of identifying something you
want to accomplish and establishing measurable objectives and timeframes to help you
achieve it. Goal setting can help you in any area of your life, from achieving financial
freedom to adopting a healthy diet. When you learn how to set goals in one area of your
life, it becomes easier to set them in other areas.
Setting progressive goals that allow small wins helps you move on to larger
achievements. These small goals lead to progress, which is the only thing you really
need to feel fulfilled and happy.
Goal setting is vital because it helps you decide and focus on what’s really important to
you. Effective goal setting also lets you measure progress, overcome
procrastination and visualize your dreams. If you don’t know what you want to
accomplish, you can’t create a plan to get there. Setting goals is the vehicle that will
drive you to your desired destination.
Goal setting also keeps you accountable. Whether you’re learning how to set goals at
work or in your personal life, telling others about your goals makes you more likely to
establish the patterns that will accomplish them.
Student’s works:
LIFE LESSON 5:
Developing Higher Emotional Intelligence
As we know, it’s not the smartest people who are the most successful or the
most fulfilled in life. You probably know people who are academically brilliant and
yet are socially inept and unsuccessful at work or in their personal relationships.
Intellectual ability or your intelligence quotient (IQ) isn’t enough on its own to
achieve success in life. Yes, your IQ can help you get into college, but it’s your
EQ that will help you manage the stress and emotions when facing your final
exams. IQ and EQ exist in tandem and are most effective when they build off
one another.
Your physical health. If you’re unable to manage your emotions, you are
probably not managing your stress either. This can lead to serious health
problems. Uncontrolled stress raises blood pressure, suppresses the immune
system, increases the risk of heart attacks and strokes, contributes to infertility,
and speeds up the aging process. The first step to improving emotional
intelligence is to learn how to manage stress.
Your mental health. Uncontrolled emotions and stress can also impact your
mental health, making you vulnerable to anxiety and depression. If you are
unable to understand, get comfortable with, or manage your emotions, you’ll
also struggle to form strong relationships. This in turn can leave you feeling
lonely and isolated and further exacerbate any mental health problems.
The skills that make up emotional intelligence can be learned at any time.
However, it’s important to remember that there is a difference between simply
learning about EQ and applying that knowledge to your life. Just because you
know you should do something doesn’t mean you will—especially when you
become overwhelmed by stress, which can override your best intentions. In
order to permanently change behavior in ways that stand up under pressure, you
need to learn how to overcome stress in the moment, and in your relationships,
in order to remain emotionally aware.
The key skills for building your EQ and improving your ability to manage
emotions and connect with others are:
1. Self-management
2. Self-awareness
3. Social awareness
4. Relationship management
Building emotional intelligence, key skill 1: Self-management
In order for you to engage your EQ, you must be able use your emotions to
make constructive decisions about your behavior. When you become overly
stressed, you can lose control of your emotions and the ability to act thoughtfully
and appropriately.
Think about a time when stress has overwhelmed you. Was it easy to think
clearly or make a rational decision? Probably not. When you become overly
stressed, your ability to both think clearly and accurately assess emotions—your
own and other people’s—becomes compromised.
Emotions are important pieces of information that tell you about yourself and
others, but in the face of stress that takes us out of our comfort zone, we can
become overwhelmed and lose control of ourselves. With the ability to manage
stress and stay emotionally present, you can learn to receive upsetting
information without letting it override your thoughts and self-control. You’ll be
able to make choices that allow you to control impulsive feelings and behaviors,
manage your emotions in healthy ways, take initiative, follow through on
commitments, and adapt to changing circumstances.
Managing stress is just the first step to building emotional intelligence. The
science of attachment indicates that your current emotional experience is likely a
reflection of your early life experience. Your ability to manage core feelings such
as anger, sadness, fear, and joy often depends on the quality and consistency of
your early life emotional experiences. If your primary caretaker as an infant
understood and valued your emotions, it’s likely your emotions have become
valuable assets in adult life. But, if your emotional experiences as an infant were
confusing, threatening or painful, it’s likely you’ve tried to distance yourself from
your emotions.
Can you experience intense feelings that are strong enough to capture both
your attention and that of others?
Do you pay attention to your emotions? Do they factor into your decision
making?
If any of these experiences are unfamiliar, you may have “turned down” or
“turned off” your emotions. In order to build EQ—and become emotionally
healthy—you must reconnect to your core emotions, accept them, and become
comfortable with them. You can achieve this through the practice of mindfulness.
Social awareness enables you to recognize and interpret the mainly nonverbal
cues others are constantly using to communicate with you. These cues let you
know how others are really feeling, how their emotional state is changing from
moment to moment, and what’s truly important to them.
When groups of people send out similar nonverbal cues, you’re able to read and
understand the power dynamics and shared emotional experiences of the group.
In short, you’re empathetic and socially comfortable.
You are actually more likely to further your social goals by setting other
thoughts aside and focusing on the interaction itself.
Working well with others is a process that begins with emotional awareness and
your ability to recognize and understand what other people are experiencing.
Once emotional awareness is in play, you can effectively develop additional
social/emotional skills that will make your relationships more effective, fruitful,
and fulfilling.
Use humor and play to relieve stress. Humor, laughter and play are natural
antidotes to stress. They lessen your burdens and help you keep things in
perspective. Laughter brings your nervous system into balance, reducing stress,
calming you down, sharpening your mind and making you more empathic.
Student’s works:
LIFE LESSON 5: Developing Higher Emotional Intelligence
Objectives: This topic aims the students to become aware of their emotions, assess,
manage their emotions and apply them to daily living. This topic also aims to hone their
skills inin controlling their emotions, not their emotions controlling them.
Am I Assertive?
Assertiveness is the ability to express your wishes and beliefs in a positive way.
Too little assertiveness can make you a doormat. Too much, and we can be bossy and
aggressive.
What happened? I was usually called loner, an introvert and my friend often to used it
to their advantage
.___________________________________________________________
What did you do? At first, I just let them be but as the time goes by it became
uncomfortable therefore I stood
ground.____________________________________________________________
How did you feel? Those times I felt inferior to them, like they have a power over my
thinking and movement.
_________________________________________________________
Now, think of a better way to handle that situation in the future. Write a better
response and practice it.
Ready yourself credit your achievements all those things you've done and gone through
your life. Get to know your values those things are woven through you and are
cornerstone for who you are.
_______________________________________________________________________
What happened? Well I my humble opinion of course w/o offending any who thinks
differently from my point of view but also by this matter In a different way and w/o
fighting.___________________________________________________________
What did you do? By trying to make it clean and by considering each and every ones
opinion. _________________________________________________________
How did you feel? I honestly believe that I completely forgot that I was going to
say.___________________________________________________________
Now, think of a better way to handle that situation in the future. Write a better
response and practice it.
I am going to handle it in the future by Doing good to others.
2.
LIFE LESSON 6:
Understanding Emotions
The human mind evolved key adaptations to facilitate our ancient ancestors’ survival
and reproductive challenges. While the environment we live in has changed
dramatically, we still share their capacity for problem solving, perception, belief
systems, and emotional thinking (Workman & Reader, 2015).
A definition of emotional thinking must, therefore, not only (i) cater to the range of
emotions we possess (including both positive and negative); it should also (ii) explain
how we react physically, psychologically, and cognitively to everyday events ( proximate
factors); and (iii) explain why the mechanism evolved over many generations ( ultimate
factors).
After all, evolution’s psychological adaptations are not only for problem solving, but also
for helping and motivating the individual to maintain and sustain goal-directed behavior.
Our ancestors had to identify reliable food sources, avoid being eaten, protect their
young, and find a suitable sexual partner (Workman & Reader, 2015).
Emotions – such as interest, sadness, and anger – are crucial factors in such
motivation, driving us to both act and react. However, while there are clear links, it is
worth noting that emotions differ from motivation regarding their expression. For
example, happiness and anger have physiological responses, such as increased heart
rate and sweating, not shared by motivation.
Recently, research has begun to provide insight into what is happening in the brain
when we experience emotion.
Advanced brain scanning using positron emission tomography and functional magnetic
resonance imaging has identified two potential areas engaged in regulating and
managing our emotions (Workman & Reader, 2015).
The amygdala, a central part of the limbic system, has been recognized in brain-
injured patients as central to identifying emotions in others’ faces, such as fear,
sadness, and anger.
Finally, before leaving the physiology behind, it is worth noting that the brain is also
underpinned by complex chemical activity. Our emotional responses are entirely driven
by hormones such as adrenalin (epinephrine), testosterone, and cortisol.
Emotional thinking can lead to short-term decisions that ignore long-term happiness
and the achievement of life goals (Gray, 1999).
There are, however, many ways to help your clients gain insight into their emotions,
most of which begin by identifying and recognizing them, before going on to explore
how they make them feel, think, and behave:
Self-compassion
We often judge ourselves and others harshly. And yet, much of what we go through –
the positive and negative emotions – is natural and experienced by everyone.
Suggest your clients perform the following steps (either within a session or at home):
Bring to mind one challenge that you would like to focus on, perhaps at work or
at home.
Write the situation down as objectively as you can.
Mindfully (with curiosity and openness) observe any emotions or bodily
sensations that arise without engaging with them.
Alongside each, write down supportive, compassionate statements you could say
to yourself or a friend, for example:
Explain to the client that discussing feelings and emotions is hugely beneficial, restores
a sense of control, provides perspective, and reduces the impact of stressors (Lepore,
Ragan, & Jones, 2000).
Talking through problems out loud with a friend, family member, therapist, or even
when alone not only helps us see things differently, it also gives us time and focus to
use logic and perspective, leading to:
Such conversations can be difficult and may be helped by focusing on another task or
activity simultaneously (for example, going for a walk, preparing a meal, etc.).
While we each have many emotions throughout the day, often passing by without much
consideration, it can be useful to revisit them.
After all, if clients wish to implement changes in their lives, it is vital to understand their
emotions and whether their responses to events were logical or emotional. Ask them to:
Time spent reflecting can help you recognize emotions, their effect, and future
improvements.
Student’s works:
Understanding Emotions
Understanding emotional competence will help you know yourself and learn ways to
fine-tune your relationship skills. Using the definitions listed on the right side of the
page, place the letter of the correct definition on the space for each Emotional
Intelligence Competency term listed. There is only one correct choice for each term.
Thought Questions:
1. Which do I have more of, actions which are responsible or actions which are not
responsible?
Actions that are responsible, because it gives me strength and confidence and it
contributes to the character Of a person who carries goodness
2. What surprised me?
I was surprised at the unexpected activities
3. How do I feel about my not responsible actions?
I feel like irresponsible in action because I feel guilt and sad.
4. What steps will I take to improve?
Because in this way, I can surpass all the trials and challenges that I will encounter
today and to the future