WHAT IS LEARNING?

Learning is multifaceted
Behaviorists define learning as a relatively
permanent change in behavior as a result of “A sound mind in a sound body”
practice or process that leads to change as
practice or experiences. Cognitive • This famous quotation exemplifies the
connection between the physical and
psychologists define learning as a process that
mental well-being of a person.
leads to change as a result of experience.
“In other words, learning is the acquisition
• In order produce well-rounded graduates,
education institutions must hone not only
of knowledge, skills, and attitudes, through the intellectual but also the physical,
experiences”. social, emotional, and spiritual
potentials of learners.
It is a transformational process that leads to
personal growth and development. Learning • Incidental knowledge, skills, and attitudes
helps an individual to adapt to the constantly are also taught and developed.
changing environment it starts at birth and Learning is an active process
continues throughout life. • Learners should not be mere passive
It is a constant process that can result from receivers of information.
direct and indirect experiences. Individuals • Learning is not rote memorization.
learn from one another through observation
and imitation.
• The principle of teaching states that the
students should be the center of the
Learning is important to the survival of human learning process.
beings because it enables them to discover • Students’ active participation in class
new knowledge, technology, and interventions. activities must be solicited in order for
Characteristics of Learning them to fully grasp certain concepts.
Learning is purposeful
WHAT HAPPENS DURING LEARNING?
• Human action is motivated or inspired by
BRAIN CHANGES
one’s aims, goals, or intentions.
• Goals can be short-term or long-term For the brain, it takes a set of knowledge and
skills for its development.
• Learning occurs because it is planned,
desired, or even forced. When a person learns something new, the brain
• No matter what the case, there is always
undergoes changes. The changes in the brain
during learning are:
a purpose why a person seeks more
knowledge. 1. New nerve cells may grow and new
neural networks will then be formed
• Research shows that students who set 2. The strength of existing synaptic
goals tend to be more persistent and are connections changes, thus functionally
more likely to achieve their goals. changing the connectivity within the
existing neural networks in response to
Learning is a result of experience a sensory stimuli
• Learning is often associated with a 3. New synapses are formed between
change in behavior as a result of neurons that were not connected before,
experience. thus effectively creating new networks of
neurons that, when active, represent a
• This entails that learning comes with one’s
new memory
interaction with the environment.
• Learners may be able to define particular With the advent of modern technology, almost
terms, explain specific concepts, state everything is possible for humans to decode
general principles, or recite certain and unlock, even the most complicated
provisions of law. hardware-like brain which is composed of more
than 85 billion neurons and 10 trillions dendrites
• They can make them meaningful only if
and synapses.
they understand them well enough and be
able to use and apply then in real-life BEHAVIOR CHANGES
situations.
Learning has been defined as a permanent
change in behavior as a result of experience.
Learning requires continuity of behavioral
change.
Metacognition and Self-Regulated Learning Here are some of the ways to develop good
study habits
Metacognition
-is the awareness of one’s thinking and the Get organized -plan ahead of time. Allot time
strategies one uses to learn. to read everyday in order not to cram days
-is simple defined as cognition about cognition before the exam. Make a study plan. Make an
or thinking about thinking. outline to organize thoughts and ideas
Psychologist John Favell Allot time to take a break and eliminate
-identifies two components of metacognition: stress -during breaktime, short physical
activities can be done such as stretching,
1. Metacognition Knowledge
listening to music, or drinking coffee.
-includes knowledge of cognitive tasks,
and knowledge of the strategies to Prepare your review materials -make a
complete tasks. review notes. Create flashcards. Make mind
2. Metacognition Regulation maps and mnemonic patterns. Read and
-refers to how and individual monitors record important terms and concepts. Play the
and controls his or her cognitive recordings before sleeping or while on the road.
processes.
Create or join a study group -this enables you
Zimmerman (2002) defines Self-regulated to take notes, discuss thoughts, brainstorm
Learning (SRL) as the process in which ideas, and tutor concepts. This helps you
students systematically direct their calibrate your understanding of certain
thoughts, feelings, and actions toward the concepts, rules, principles, and theories.
attainment of their academic goals
Ask help -if you do not understand a particular
Self-Regulated Learning (SRL lesson or topic, seek help from your teacher,
-It is a process of taking control of and classmates, parents or your older
evaluating one’s own learning and behavior brother/sister.
-It is a self-directed process through which
Teach what you have learned -this can be
students transform their mental abilities into
done by sharing what you have learned to your
academic skills
younger brother/sister, neighbors, or to any
-It is also a cyclical process in which the student
other people. As they say, practice makes
plans for a task, monitors his or her
perfect.
performance, and reflects on the outcome
-The cycle is then repeated as the student uses Test yourself or ask someone to test you -
his or her reflections to adjust and prepare for this can be done by simply recalling your lesson
the next task and writing them on a piece of paper or by
-Students practice self-regulation learning by asking someone to throw questions and
setting goals, selecting and using strategies, answering as many questions as possible.
monitoring their performance, and reflecting on
their learning outcomes. Study to understand, not to remember -
memorizing what you read is not a very
effective habit because the brain cannot make
sense of information quickly and thus will not
The 3 essential components of self-
form strong connections. Understand the ideas,
regulated learning
concepts or principles, do not just memorize
1. Planning -increases efficiency, control, them verbatim.
and motivation
The Importance of Goals
2. Problem Solving -allow students to
learn to think and look for solutions when • A life without a purpose is wasted life
faced with adversities. • A life without a goal is a pointless life
3. Self-Evaluation -increases self- • A truly successful person finds his or
awareness that leads to the better her purpose in life and does
understanding of one’s own emotions, everything to fulfill such purpose
strengths, and weaknesses. • A life without a goal
GOOD STUDY HABITS Albert Bandura’s Theory of Self-Efficacy
To be a successful student, you must establish In Albert Bandura’s social cognitive theory,
good study habits to learn effectively. Study self-efficacy refers to one’s belief in one’s
habits refer to the attitudes and behaviors of ability to succeed in specific situations or
students when preparing for tests or any accomplish a task. More often than not,
learning assessment. one’s sense if self-efficacy can play a major
role in how one approaches goals, tasks 4. Imagine yourself accomplishing a
and challenges. task
5. Learning how to read your body and
The operative word in the concept of self-
emotions
efficacy is “belief”. If a person believes in
himself or herself, then half the battle is Carol Dweck’s Growth Mindset Theory
already won. In fact, some people would
Two types of mindsets
even have another word for this – “faith”. If
one has faith, then nothing is impossible 1. Fixed mindset
-people that avoid conflicts
Bandura enumerated ways to strengthen
-people have fixed mindset because
self-efficacy.
they believe the basic qualities like
1. Mastery experiences -to first-hand or intelligence or talents are fixed traits and
direct experiences that a person that these traits are responsible for
acquires. When the frequency of success. They often like to document
success is high, there is greater belief in past achievements.
one’s personal efficacy. Likewise,
failures discourage one’s belief in 2. Growth mindset
accomplishing a task. -those people who see problems as
2. Vicarious experiences -emanate from interesting challenges
observing people, especially those that -people believe that new abilities can be
one regards as his or her role models. developed through practice. This view
People choose their own models. When creates a love for learning the most great
these models succeed through hard leaders and artists have in common
work, this increases one’s belief that he -for them life becomes an exciting
or she too can succeed. journey with endless opportunity to
3. Verbal persuasion -refers to motivation figure out new things in advance
coming from influential people such as -to develop a growth mindset, Dr. Carol
parents. teachers, friends, coaches, and Dweck the Stanford University professor
superiors. Statements like “kayang-kaya who coined the term advises leaders,
mo yan” and “you are the best!” provide teachers and parents to celebrate trying.
very significant motivation, in such a way
that one exerts extra so as not to • Neuroscientist support the idea they
disappoint these people. confirm that the brain like any other
4. Emotional and physiological states - muscle in the body with training.
to the emotional and physiological
Edwin Locke’s Goal-Setting Theory
conditions that a person is in. A person
suffering from depression or undergoing • In the late 1960s, Dr. Edwin Locke
stress will likely have a small percentage conducted the first very research on
of success as compared to those goal setting and motivation. In one of
inspired and motivated. his essays, he mentioned that
The Importance of Self-Efficacy employees are motivated by clear
goals and appropriate feedback.
• Self-efficacy is the belief in your own • He stressed that setting a goal
ability to succeed in achieving a goal- provides a significant source of
having the confidence to know you can motivation which, in turn, improves
do whatever you set your mind to by people’s performance.
managing how you think, feel, and • In 1990, Edwin Locke and Gary
behave. Latham published a book entitled a
• Having higher self-efficacy helps you get Theory of Goal Setting and Task
your thoughts, feelings and emotions Performance.
under control.
In Locke’s Goal-Setting Theory, A Goal (Or
There are five ways that can help you Outcome) Has Two Side.
develop your self-efficacy
1. The mastery goals where the desire
1. Recalling times when you have to gain knowledge and skills are
succeeded in the past through your reflected
own hard work and strength 2. The performance goals where the
2. Pulling from your own experiences of desire to look competent in other
success people’s eyes in manifested.
3. Helpful feedback and coaching from
other
5 Principles of Goal Setting Success
1. Clarity -simple means being clear and • Succes is not final; failure is not fatal:
not vague. A goal must be specific and It is the courage to continue that
the person must set a period for its counts
attainment and completion • Success usually comes to those who
2. Challenge -means that a goal must are too busy to be looking for it
trigger the knowledge, skills, and • For many people, acquiring material
abilities of a person. A goal should possessions such as a house, lot,
require extra effort for its attainment. and a brand new car is success.
3. Commitment -reflects a person’s • For others, finishing tertiary
dedication towards the attainment of the education or graduate studies is
goals. Attaining a goal requires sincerity already a success. Conceptually,
and focus. success is not limited to the
4. Feedback -serves as a mechanism to acquisition of material possessions
ensure that everyone sharing the same or a degree
goal is on the right track and all are in the • Success is the feeling of fulfillment of
same direction. Everyone’s actions an aspiration or desire
should be aligned with the set goals
5. Task complexity -pushes people to King (2004) categorized success in mental,
take the extra mile and work hard. The spiritual, personal, career, financial, social,
more complicated the goal or task, the physical, and family success
higher the motivation will be. Mental success -understanding and accepting
Julian Rotter’s Expectancy Theory one’s intellectual abilities, feelings and
emotions.
Expectancy theory -is focused mainly on the
expectations that shape a particular situation. Spiritual success -success equates to having
Learning creates cognitions, known as a sound body and spirit.
expectancies that guide behaviour. A person's Personal success -comes with overcoming
decision to engage in behaviour is determined ones’ physical and psychological limitations
by what the person expects to happen following such as overcoming a phobia.
the behaviour and the value the person places
on the outcome. For example, parents dedicate Career success -entails achieving milestones
a bulk of their savings for the educational plan in one’s career such as getting one’s “dream
of their children because they expect that in job” or the desired position in the company.
doing so, the future of their children is secured.
Financial success -means financial stability –
This also implies that they highly value
being able to acquire material possessions that
education. For Julian Rotter, behaviour is
one desires and being free from debt and
determined not only bt he kinds of
acquisition of material possessions.
consequences that B.F. Skinner called positive
reinforcement but also by the expectation that Social success -reflects the respect and
a particular behaviour will result in those recognition one has from the community
consequences.
Physical success – can mean possessing the
Rotter Classified People’s Locus of Control desired qualities of one’s body
Into Two:
Family success -is to have harmonious and
1. Internal -if a person has an internal happy family
locus of control, he or she believes that
THREE DOMAINS THAT DOMINATE THE
events are controlled by his or her own
SELF
efforts. People with this locus of control
believe that their achievements and the Based on the domains of biorhythm, the self is
reinforcements they receive come from dominated by three domains that operate in a
the effort they make for themselves. cycle. These domains manifest regularly and
These individuals “make things happen”. one may dominate the other. These domains
They are active rather than passive are physical, intellectual, and emotional
2. External -if a person has an external
The PHYSICAL DOMAIN includes
locus of control, he or she believes that
coordination, strength, and well-being
events are determined by external
forces over which he or she has no The INTELLECTUAL DOMAIN includes
control. When these types of people alertness, analytical functioning, logical
succeed, they attribute their success to analysis, memory or recall, and
chance and luck. communication.
The EMOTIONAL DOMAIN includes creativity, Part of personal health responsibility is knowing
sensitivity, mood, perception and awareness. one’s family history; this is one way to
determine hereditary illnesses which can be
Taken as a whole and as framework or indicator
avoided in the future.
of health, these domains must be balanced by
individuals. Based on this framework, any Examples are diabetes and high blood
imbalance results in incongruence and thus in pressure which may be inherited from parents.
an unhealth condition. Another health responsibility is conducting
research on effective herbal medicines and
Contemporary medicine prescribes that in
food supplements. Prescription drugs
order to be healthy, one must regularly
manufactured in the laboratory are made up of
exercise, control the intake of unhealthy food,
chemicals which can be detrimental to people’s
and be in a forgiving mode, so as not to poison
health.
one’s mind. If there is a physiological poison,
there is also a psychological poison. In its In the Philippines, several measures have been
entirety, such negativity on all domains open enacted to instill health awareness and
the possibility of occurrence of sickness or encourage personal health responsibility like
disease. To avoid sickness or disease, a the anti-smoking campaign, discouragement to
positive and proactive score in these domains take medicines without prescription,
leads to a healthier life. encouragement to seek medical assistance
and services from licensed physicians, heavier
There is a reason why physical education is
penalty for people caught selling drugs for
taught at a very young age. There is a reason
abortion, and many others.
why there is a needs to educate the youth as
early as possible. Foremost, there is a Stress refers to the reaction of our
compelling reason why individuals need to physiological and psychological self to any kind
know themselves. of demand or threat. Right off the bat, one could
already claim that not all stress is negative or
Maintaining a healthy lifestyle is a choice.
unwanted. Sometimes there are positive
Suffice it to say that being physically active,
stresses that are aptly called eustress.
intellectual hungry and emotionally stable is
Eustress is a beneficial stress that can be in
healthy. This mindset leads to a healthier life
the form of physical, psychological and
and a happier perspective life.
biological stimuli. Literally, the Greek prefix
PERSONAL HEALTH RESPONSIBILITY “eu” means good, hence with the word
“eustress” means “good stress”.
Steinbrook stated that today, more than ever,
personal health responsibility or taking charge Bad stress or distress is the exact opposite of
of one’s own health is an essential step in eustress. Distress occurs when there is a
disease prevention as well as in protocols for tension build up which becomes unbearable
healing and recovery from disease. and difficult to cope with,

Personal health responsibility involves active A stressor is any event that compels a person
participation in one’s own health and healing to adjust or change. Below are the common
through education and lifestyle changes. stressors that are described as unpleasant and
Although the concept of personal health life-threatening:
responsibility seems simple, it is often
1. Catastrophic events and life-
overlooked when people are diagnosed with an
threatening experiences -are abrupt
autoimmune disorder and seeking a quick fix.
unforeseen experiences or traumas,
One need to be sensitive about the importance such as natural calamities, military
of good health. Exercising every day, avoiding combats, terrorist attacks, accidents and
alcohol, tobacco, and illegal drugs, maintaining physical and sexual abuses.
proper hygiene, having enough rest and sleep, 2. Life changes and strains -include
eating on time, and ensuring a balanced diet a separation of parents, illness in the
few things that one can do for the body. family, change of workplace, transfer of
domicile, and other circumstances that
People should think more about the prevention demand people to adjust.
of diseases than the cure of these. Diseases 3. Chronic problems -exist for a long
may be avoided if everyone is conscious about period which includes circumstances
what one does since most diseases are such as suffering from a serious illness,
required as a product of unhealthy lifestyle. having irresponsible neighbors, and
failure to acquire a lucrative or high-
income job.
 4. Everyday hassles -are irritations, Examples of this coping method are
pressures and annoyances that may not confrontation, seeking social support and
be significant stressors by themselves undertaking careful and deliberate problem
but whose cumulative effect can be solving. Emotion-focused coping method is
significant. Examples are traffic aimed at controlling the negative emotional
congestion, waiting in a long line to get consequences of stressors. Examples of this
a taxi, or just a bad day when everything coping method are self-control (keeping
goes wrong. feelings to oneself), distancing (not thinking
about the stressors), accepting responsibility
Stress tolerance -refers to the ability of an
(attributing the stress as one’s creation) and
individual to endure stress. An individual’s
wishful thinking (thinking that the situation will
stress tolerance is dependent on his or her
pass)
psychological and physiological constitution;
thus, everyone reacts differently to stress. SOCIAL AND CULTURAL DIMENSIONS OF
One’s perception of stress is subjective. A STRESS
eustress for someone could be a distress to
Culturally and socially, stress is typically viewed
another. The reality is that one cannot really
negatively. Recent research, however,
eliminate stress, but one can manage it.
revealed that stress is a neutral concept. What
SIGNS AND SYMPTOMS OF POORLY was originally seen as a negative factor can
MANAGED STRESS now be viewed otherwise.
Several symptoms may be observed from Similar to existential philosophy, a stress is
people under stress. Symptoms can be relative. One’s perception of stress depends on
physical, behavioral, or emotional. Physical the perspective of the individual. This
symptoms are characterized by one’s inability perception is always subject to change: what is
to sleep, fatigue, headache, cramps, viewed as an asset can be viewed as a liability
unpleasant aura and gastrointestinal problems. later on by another person. A typhoon could be
Stress also causes aging and malignant a menace to some but for a rain-starved
disease like cancer. Emotional and locality, it could be a blessing.
behavioral symptoms include lack of
In the Philippines, there are perennial stressors
concentration irritation nervousness, panic,
that frustrate most people. Some of these are
lack of appetite in food or too much intake of
the (1) public transportation (e.g., MRT, LRT
food, low level of enthusiasm and desire, and
glitches) and traffic problems, (2) frequent
mood swings.
increase in process of basic commodities
Some people who are unable to properly and services (e.g., electricity and water bills),
manage stress are vulnerable to unhealth and (3) unfinished projects (e.g., drainage,
habits like drug addiction, alcoholism, cigarette roads, etc.) that cause further traffic congestion
smoking or poor diet. When theses unhealthy and risk to people’s safety.
habits persist, those people are led to
Filipinos are aware of the problem in public
undesirable behaviors.
transport system. For those people who rely on
COPING WITH STRESS MRT and LRT, it is an everyday stressor for
them to fall in line to get to the station, to buy
People who have adequate coping resources
train ticket, and to barge their bodies to get
and methods will suffer fewer effects of
inside the train which transports passengers
stressors compared to those who lack them. In
beyond its intended capacity. Despite this
dealing with stressful experiences, people may
hassle, why do people prefer to take the MRT
use coping resources which include money and
and LRT instead of the other modes of
time. In relation to this, those individuals who
transportation? It is because of the traffic
are financially disadvantaged and those who
problem. Traffic problem is not only being
have limited or no time due to work schedule
experienced in National Capital Region, it is
have lesser chance of eliminating the
also present in other parts of the country.
conditions that stress them.
Instead of having enough time to sleep,
The effect of stressors can also be eliminated students and professions are compelled to
through the use of effective coping methods. travel early in order to avoid traffic congestion
Most of these methods can be classified as during rush hours. Filipinos know that the
problem-focused or emotion-focused. number of trains of the MRT and the LRT are
not enough to carry commuters, let alone the
Problem-focused coping method involves an anomalies and frequent mechanical problems
attempt to change or eliminate sources of that occur.
stress.
Another stressor is the frequent increase in Psychological self-care includes all the
prices of basic commodities and services. The activities one does to deal or resolve mental
prices of rice, meat, vegetables, sugar, bread, health issues, address both positive and
oil and fish continue to rise. This causes so negative emotions, and learn to deal with
much stress to Filipino families, especially negative self-talk (self-criticism).
those living below the poverty line, as they try
Emotional self-care includes all the activities
to stretch their budget in order to buy these
one does to cope with stress and deal with
commodities. The price increase does not go
grief.
along with the salary increase. In addition to
process of basic commodities, rates of electric Social self-care includes all the activities one
and water consumption also increase. does to connect with people valuable to him or
Consumers are stressed each time they hear a her. It means spending time and having a great
notice of increase in water and electricity rate. time with loved ones and other valuable people
including family, friends, neighbors,
Lastly, roads, manholes, bridges, and other
schoolmates, professional organizations, and
government projects are either left unfinished
many more.
or taking a long time to be completed. Some
government projects with no warning signs Spiritual self-care includes all the activities
pose road hazards that may cause injury or one does to strengthen one’s relationship with
even death. Unfinished government projects his or her beliefs. It also includes meditation
contribute to the worsening traffic problem and and contemplation about one’s purpose of
may present hazards to health. existence according to his or her faith.
THE NEED FOR SELF-CARE AND SELF- BENEFITS OF SELF-CARE
COMPASSION
1. Enhanced productivity -when a person
“You cannot give to others what you do not distances himself or herself from vices
have” like drinking liquor, smoking and
gambling, he or she will have more time
Psychologically, before you could take care of
to focus on his or her goals in addition to
others, you must take care of yourself first.
improving his or her physical well-being.
Before you can give something of yourself, you
2. Improved vitality -physical care
must first be in touch with the different aspects
activities like exercising, eating the right
of yourself
food, drinking enough water, and getting
Philosophically and psychologically speaking, a enough sleep increase resistance to
selfless individual does not exist. diseases. Unhealthy habits make a
person vulnerable to disease.
A simple analogy would yield that there is
3. Enhanced self-esteem -avoiding self-
always an intrinsic motivation and rationale why
berating is very important. Negative self-
a particular deed is done, and there is always a
talk is damaging to how on perceives
reward or retribution for the individual.
himself or herself and may lead to
“One must first take care of himself or anxiety and stress. It is important for a
herself before he or she can take care of person to discover and accept who he or
others. While is noble to think of others she really is and be proud about himself
before oneself, reality pushes one to think or herself.
of himself or herself first before others” 4. Increased self-knowledge -after a
person discovers and accepts who he or
Self-care refers to all activities that a person she is, it is important for him or her to
does to maintain and improve his or her know what he or she wants and what he
physical, psychological, emotional, social, and or she loves to do. With this, one will
spiritual well-being. able to live life to the fullest according to
It has five dimensions, namely physical, the purpose he or she has.
psychological, emotional, social and 5. Mindfulness and compassion -
spiritual care. knowing and being good to oneself
stems from goodness and compassion
Physical self-care includes all the activities one directs towards other people.
that one does to maintain and improve his or
her physical well-being like consistently
sleeping for at least eight hours, drinking eight
glasses of water, eating healthy and nutritious
foods, taking vitamins, and exercising.
SELF-COMPASSION A Glimpse in Understanding Mindfulness
In the Roman Catholic belief, one’s body is The 3x3 Method
created in the image and likeness of God and
1. Name a physical object
the body is owned by God; therefore, there is
Ex. That is a lamp
no reason for self-berating, self-recrimination,
2. Take a deep breath
self-hatred, or self-flagellation.
Ex. Inhale slowly, exhale slowly.
Other religions also believe that one has no 3. Repeat
right over his body for the body is governed by Ex. Name and object then take a slow
a higher being. However, whatever belief one breath 3 times in a row
has, he or she has to be kind to himself or
herself and accept who he or she is. One needs
to have self-compassion. Self-compassion is
defined as showing compassion to oneself. It
involves being open to and moved by one’s
own suffering, expressions care and kindness
towards oneself, taking an understanding and
non-judgemental attitude towards one’s
inadequancies and failures, and recognizing
that one’s own experience is part of the
common human experience.
Some people would perceive themselves as
stupid or as fools because of certain actions or
decisions they have made. This act of self-
recrimination ruins one’s self-esteem and is a
sign of lack of self-respect. Humans are
imperfect beings. They should positively take
challenges in life as well as the wrong choices
and decisions they made with the hope of
improving themselves so as not to commit the
same mistakes twice.
THREE COMPONENTS OF SELF-
COMPASSION
Self-compassion has three main elements,
namely: self-kindness, common humanity
and mindfulness.
Self-kindness -means not being physically
and verbally harsh to oneself. Self-beration is
a kind of verbal abuse directed to oneself. It
involves an act where one blames himself or
herself his or her actions or decisions. Usually,
this is done by stating unkind words to oneself.
Self-harm, on the other hand, is the act of
harming oneself through physical means which
is bath physically and psychologically
damaging to an individual.
Common humanity –means acceptance that
one is an imperfect being, one makes along
with everyone else, and one does not always
get that he or she wants.
Mindfulness -is the practice of being fully
present in the moment. One has to turn towards
his or her painful thoughts and emotions in
order to embrace himself or herself with
compassion.
.