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1. MODULE 5
Emotional Self Achieving My
Emotional Competencies

2. SHARING OF FEELINGS
Share your feelings today by checking your dominant emotion and explain why
you feel that way.
HAPPY SAD ANGRY DISAPPOINTED

3. INTENDED LEARNING OUTCOMES
At the end of this module, you will be able to:
1. Discuss the nature and kinds of emotions;
2. Identify the physiological reactions to emotions;
3. Enumerate ways of controlling and managing emotions; and
4. Explain the primary emotional responses of the self to achieve
emotional maturity.

4. FUNDAMENTALS OF EMOTION
Based on Pluchik’s (1980) configuration of emotion, there are eight fundamental
emotions namely joy, trust, fear, surprise, sadness, disgust, anger, anticipation.

5. WHEEL OF EMOTION
Plutchick’s wheel of emotion demonstrates how emotions are related
to one another. Emotions adjacent to one another in the wheel are closely
related and can combined. The combinations can be found on the outer
part of the wheel; for instance, love is the combination of joy and trust.
Meanwhile, emotions across each other are conceptual opposites. For
example, sadness is the opposite of joy, and anticipation is the opposite
of surprise. The eight fundamental emotions also come in a variety of
intensities. Those nearest to the center signify the most intense forms of
while those farthest from the center are the weaker forms.

6. EMOTION MANAGEMENT STRATEGIES
What are the best strategies for managing emotions? How can you avoid outbursts and
negative feelings towards others? Langley (2012) lays out some tips on managing emotions:
1. Smile to make yourself feel good. Face a mirror and smile. After some time, your mood will be
better and you might even laugh naturally. Do if for at lest 30 seconds.
2. Smile to make others fell good. Smiling opens up your connection with others. It also leads to
experiencing empathy.
3. Get up and move. Exercise activates happy hormones that include endorphin, dopamine, and
serotonin, among others. Movement is also important for the lymphatic system to get the
toxins out of your body. Get up from your desk and jump and bounce regularly.
4. Check in with your body. Scan your body by feeling the tensions building up. Learn to relate
these tensions with the emotion you feel to understand how your feelings affect your
physiology.

7. 5. Physically remove the tensions. If you feel tense in your arms, shake them likewise, if there is
tensions in your chest, stretch and breathe deeply.
6. Breathe. Perform diaphragmatic or deep breathing by contracting your diaphragm. Let your
lower lungs fill with oxygen to pass around your body and brain. you fell a tingly sensation
and your belly will expand. Do this exercise for at least 60 seconds. The body cannot sustain
anger when you are breathing deeply.
7. Talk to someone. It is healthier to vent your anger and frustrations to a friend rather than to
suppress them. Express your feelings so you can start to resolve the situation.
8. Disengage and re-engage emotions. Learn to park your emotions to deal with at a later time,
but do not avoid them. You must acknowledge your feelings then utilize your emotional
intelligence to improve them.
9. Label your emotions. After acknowledging your emotions, label them. This activity reduces
the intensity of your emotions. The part of the brain that feels the emotion is the same part
that names it.

8. 10. Label emotions for others. You can often defuse a tense
situation by acknowledge the feelings of others. When you ask, “I
sense that you re angry. Can you tell me how you feel?” the other
person will be encouraged to consider and label his/her emotion
as well. He/she may respond with “yes, I feel angry,” or “No, I am
not angry; I am annoyed.”

9. PREPARED BY:
DEXTER LORILLA IBARRIENTOS
ADRIAN CAGNAYO SAMINIADA

10. QUIZ:
1. Cite at least three experiences that were brought about
by your feelings of anger, grief, love, jealousy, guilt, or
fear?
2. How did you overcome these difficult experiences?
3. Do you agree that love, despite being a positive
emotion, can also cause problems? Describe an
experience which can justify your answer.