Module 1: Knowing and Understanding oneself during middle and Late Adolescence

SELF
- is the union of elements, namely: Body, thoughts, feelings or emotions, and sensations
that constitute the individuality and identity of a person

The actual self The ideal self

- is built on self-knowledge - is how we want to be.
- is who we actually are - It is the one that you hope will
- can be seen by others. possess characteristics similar to
- Is our self-image that of a mentor or some other
worldly figure.
- It is the self that has characteristics that
you were nurtured or , or in some - It is an idealize image that we have
cases born to have developed over time..
- Include components of what our
parents have taught us, what we
admire in others, what our society
promotes
- What we think is in our best interest
Self Awareness
- Is having a clear perception of your personality, including strengths, weakness, thoughts,
beliefs, motivation and emotions.
- Allows you to understand other people
Johari window
- Is a simple and useful tool for understanding and training self awareness, personal
development, improving communication, interpersonal relationships, group dynamics,
team development and intergroup relationships.
- It tis a technique to improve self-awarness within and individual.
- It helps understanding your relationship with yourself and others
- It is a method used for self-discovery.
- Allows people to identify their strengths and the undiscovered self
Personality
- It is a dynamic concept and you tend to imbibe things , which you learn out of your daily
experience
Self- Concept
- Awareness of yourself
Self- Knowledge
- It is derived from social interactions that provide insights into how others react to you

Open Self Blind self Hidden Self

- what others know about - what others know - what others don’t
you and you know too about you , but you know about you,
don’t. but you do. It’s
your secrets
- hide these away
and refuse to
discuss them with
other people or
even expose them
in any way.

Private Self Unknown Self

- We hide these away and refuse to - What others don’t know about you
discuss them with other people or even and you don’t either.
expose them in any way. - It may include both good and bad
 - It may be embarrassing or shameful in things that may remain forever
some way. undiscovered or may one day be
- It may be feared or avoided discovered, entering the private blind
or maybe even public sleves.

The Four personas

The Open Persona The Naïve Persona The Secret Persona The Mysterious
- very self aware - Large blind self - Large private Persona
and is quite happy to that others can self - Are a mystery
expose their self to see. - Appear distant to themselves
others. - they make and secretive as well as to
- usually the most significant to others other people.
together and relaxed social gaffes - Act in strange
of the personas. - Talk little
and not even - Spend ways and do
- they are realize what not notice it.
comfortable with significant
they have amount of time - May be in
themselves as they done or how
really are. - They say little lower
others see intelligence
-they are also in them. - Having a
more powerful smaller blind
position in - Hide little
about slef
negotitations,
themselves
and are
typically
considered as
harmless y
others, who
either treat
them in kind,
and pershaps
patronizing
ways or take
unkind
advantage of
their naivety.
-
10 things that make you unique
1. You are known for your signature style
- It is the first thing that people would visualize when they think of you
2. Your past experiences
3. Ethics and morals installed in you
4. Attitude
 It is shaped from a variety of factors like beliefs, thoughts , expressions
associations and external influence.
5. Your appearance says a lot about you
6. Your way of communication
7. Your habits or hobbies
8. Your relationships
9. Your aspirations and goals
10. Your beliefs and culture
Module 2
Thoughts
- Are words that run through your mind. They’re the things you tell your self about what’s going on
around you
Feelings
- Comes and go as different things happen to you.
- Might feel happy, angry and sad all in one day
Actions
- Are the things you do, or the way you behave.
- Your thoughts and feelings have a big impact on how you act
Contextual Self
- Descriptions of your self could be in the areas of maintenance or your living environment; reation to
light, temperature, space , weather, colors, sound and seasons, and your impact on the environment
Spiritual Self
- This could include your feelings about yourself and organized religion, reactions about your spiritual
connections to others, feelings about your spiritual development and history , and thought about your
metaphysical self
Interactional Self
- It include descriptions of your strengths and weakness in intimate relationships and relationships to
friends , family, co-students and strangers in social settings
Emotional Self
- It is about typical feelings you have, feelings you seldom have, feelings you try to avoid , feelings you
especially enjoy, feelings from your past and present and feelings which are associated with each other
Physical Self
- It is a description of yourself, which include your height , weight, facial appearance , and quality of skin,
hair and descriptions of body areas such as your neck, chest, waist and legs.

Nutritional Self
- The way you nourish yourself
- The foods you like or dislike
- Why do you like or dislike these
Sensual Self
- How you feel as a sensual person. How do you feel about different ways you take in information
- Involves senses: sight, hearing, speaking smelling, touching
- Gets information through the eyes, ears , mouth , nose pores and skin
Intellectual Self
- Include here as assessment of how well you reason and solve problems, your capacity to learn and
create, your general amount of knowledge , your specific areas of knowledge, wisdom you have acquire
and insights you have.
Module 3
PRENATAL PERIOD
 Development happens quickly during this stage (tremendous
growth from a single cell to an organism complete with brain and
behavioral capabilities) •
 Time between conception and birth
 Divided into 3 stages: -germinal -embryonic –fetal

INFANCY
 Birth to 18-24 months Time of extreme dependence on adults
 Many psychological activities are just beginning ( language, symbolic thought, sensori- motor
coordination & social learning)

EARLY CHILDHOOD
A. End of infancy to 5-6 years old (preschool years-grade 1)
Young children learn to become more self- sufficient and
care for themselves, develop school readiness skills and
spend many hours in play with peers

MIDDLE & LATE CHILDHOOD

B. 6-11 years old (elementary school years)
C. Fundamental skills of reading, writing, and arithmetic are mastered
D. Child is formally exposed to larger world and its culture
E. Achievement becomes a more central theme of the child’s world and self-control
increases

ADOLESCENCE

 10-12 years old to 18-22 years old

 Begins with rapid physical changes (dramatic gains in height
in weight, changes in body contour, and
development of sexual characteristics such as
enlargement of breasts, development of pubic and facial
hair, deepening of voice)
 Pursuit of independence & identity are prominent
 Thought is more logical, abstract & idealistic
 More time is spent outside family

EARLY ADULTHOOD

 Late teens or early 20s to 30s

 Time of establishing personal & economic independence,
career development, selecting a mate, learning to live with
someone in an intimate way, starting a family & rearing
children.

MIDDLE ADULTHOOD

 40 to 60 years old time of expanding personal & social involvement & responsibility
 Assisting next generation in becoming competent & mature individuals, reaching &
maintaining satisfaction in a career

LATE ADULTHOOD
  60s and above
 Time for adjustment to decreasing strength and health, life review, retirement and adjustment
to new social roles

10 critical developmental task that teenagers need to undertake to make successful transition to
adulthood:
1. Adjust to sexually maturing bodies and feelings
Teens are faced with adjusting to growing bodies and newly acquired sexual characteristics. They
must learn to manage sexual feelings and to engage in healthy sexual behaviors. This task
includes establishing a sexual identity and developing the skills for romantic relationships.
2. Develop and apply abstract thinking skills
Teens typically undergo profound changes in their way of thinking during adolescence, allowing
them more effectively to understand and coordinate abstract ideas. They begin to think about
possibilities, try out hypotheses, plan ahead, think about thinking, and construct philosophies.
3. Develop and apply new perspective on human relationships
Teens typically acquire a powerful new ability to understand human relationships. Having learned
to “put themselves in another person’s shoes,” they begin to take into account both their
perspective and another person’s at the same time. They learn to use this new ability to resolve
problems and conflicts in relationships.
4. Develop and apply new coping skills in areas such as decision making,
problem solving, and conflict resolution
Teens begin to acquire new abilities to think about and plan for the future, to engage in more
sophisticated strategies for decision-making, problem solving, and conflict resolution, and to
moderate their risk-taking to serve goals rather than jeopardize them.
5. Identify meaningful moral standards, values, and belief systems
Teens typically develop a more complex understanding of moral behavior and underlying
principles of justice and caring for others. They question beliefs from childhood and adopt
more personally meaningful values, religious views, and belief systems to guide their decisions
and behavior.
6. Understand and express more complex emotional experiences
Teens shift toward an ability to identify and communicate more complex emotions, to
understand the emotions of others in more sophisticated ways, and to think about emotions in
abstract ways.

7. Form friendships that are mutually close and supportive

Teens develop peer relationships that play powerful roles in providing support and connection
in their lives. They tend to shift from friendships based largely on shared interests and activities
to those based on sharing ideas and feelings, mutual trust, and understanding.

8. Establish key aspects of identity

Forming an identity is a lifelong process, but crucial aspects of identity are typically forged
during adolescence, including developing an identity that reflects a sense of individuality as
well as connection to valued people and groups. Another part of this task is developing a
positive identity around gender, physical attributes, sexuality, ethnicity, and (if appropriate)
having been adopted—as well as sensitivity to the diversity of groups that make up American
society.
9. Meet the demands of increasingly mature roles and responsibilities
Teens gradually take on the roles that will be expected of them in adulthood. They learn to
acquire the skills and manage the multiple demands that allow them to move into the labor
market as well as meet expectations regarding commitment to family, community, and
citizenship.
10. Renegotiate relationships with adults in parenting roles
Although the task of adolescence has sometimes been described as “separating” from parents
and other caregivers, it is more widely seen now as adults and teens working together to
negotiate a change in the relationship that balances autonomy and ongoing connection. The
emphasis on each depends in part on the family’s ethnic background
MODULE 4
Mental health
- It is a positive concept related to the social and emotional wellbeing of individuals and
communities
- includes our emotional, psychological, and social well-being. It affects how we think, feel, and
act.
- . It also helps determine how we handle stress, relate to others, and make choices.
- is important at every stage of life, from childhood and adolescence through adulthood.
- is a positive concept related to the social and emotional wellbeing of individuals and
communities
- is “a state of well-being in which the individual realizes his or her own abilities, can cope with
the normal stresses of life, can work productively and fruitfully, and is able to make a
contribution to his or her community” (World Health Organization. Promoting mental health:
concepts, emerging evidence, practice (Summary Report) Geneva: World Health Organization;
2004).
- is determined by our overall patterns of thoughts, emotions, behaviors and body reactions.
PWB
- PSYCOHOLOGICAL WELLBEING
- is quite similar to other terms that refer to positive mental states, such as happiness or
satisfaction, and in many ways it is not necessary, or helpful to worry about fine distinctions
between such terms
Structural factors such as safe living environments, employment, education, freedom from
discrimination and violence, and access to economic resources

Community factors such as a positive sense of belonging, community connectedness, activities to

highlight and embrace diversity, social support, and participation in society

Individual factors such as the ability to manage thoughts and cope with stressors and having
communication and social skills to support connection with others.

TIPS FOR MENTAL AND WELL BEING

1. Get enough sleep and rest. Sleep affects our physical and mental health, but can be the first
thing we trade in when we get busy or stressed
2. Take time out for things you enjoy. Balance in life is important, so taking time out for things you
enjoy can make a difference to how you think and feel
3. Be active and eat well. Our physical and mental health is closely linked so adding exercise and
nutritious food every day can make us feel better
4. Nurture relationships and connect with others. Our connection to others is what builds us up and
keeps us strong
5. Learn to manage stress. If you have trouble winding down or managing thoughts you may find
relaxation, yoga or writing your feelings down helpful
6. Get involved and join in. Being part of a group with common interests provides a sense of
belonging so find out about sporting, music, volunteer or community groups locally
7. Build your confidence. Learning improves your mental fitness and taking on a new challenge
can build confidence and give you a sense of achievement
8. Be comfortable in your own skin. Everyone is unique and should be celebrated. Know who you
are and what makes you happy.
9. Set realistic goals and deal with tasks one at a time. It is good to be specific when you set a goal
to help keep you on track
10. Reach out for help when you need it. Everyone needs support from time to time. Talking to a
family member, a friend, your doctor or one of the many services 
4 BASIC DIMENSIONS OF HEALTH AND WELL BEING
 1. Thoughts
The way you think about something has a big impact on your mental health. Changes in your thoughts often go
along with changes in your mental health. When you feel well, it's easier to see life in a more balanced and
constructive way. When you aren't well, it's easy to get stuck on negative things and ignore positive things1

2. Body reactions
Body reactions are changes in your body functions such as heart rate, breathing, digestion, brain
chemicals, hormones and more. Changes in your body reactions often go along with changes in your
mental health.

3. Emotions
A big part of emotions is the way you feel. Emotions can be pleasant, unpleasant or blended, such as
when you have two emotions at the same time. Changes in emotions often accompany changes in
mental health.

4. Behaviours
Behaviours are the ways you act and respond to your environment. Some behaviours are helpful, and
some can be harmful. Changes in behaviour often go along with changes in mental health.

Stress

- is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other
words, it's an omnipresent part of life. A stressful event can trigger the “fight-or-flight”
response, causing hormones such as adrenaline and cortisol to surge through the body.
- is a physical, mental, or emotional strain or tension resulting from adverse or very demanding
circumstances. It is the body’s response to a threatening situation or to change.
- can come from any event or thought that makes you feel frustrated, angry or nervous.

Stressors

- have a major influence upon mood, our sense of well-being, behavior, and health. Acute stress
responses in young, healthy individuals may be adaptive and typically do not impose a health
burden. However, if the threat is unremitting, particularly in older or unhealthy individuals, the
long-term effects of stressors can damage health.

Eustress

- refers to a positive and healthy response of the body from a stressor .It produces good feelings
to one’s well-being.

DISTRESS

- refers to a negative reaction of the body towards a given stressor. Stressors are the things that
make a person stressed. It may alter the mood and emotions, may cause problems in health,
and even affect the way a person thinks.

Coping strategies

- are the actions we take to deal with stress, problems, or uncomfortable emotions.

Unhealthy coping strategies

- often provide instant gratification or relief, but have long-term negative consequences.

Healthy Coping strategies

- don’t always feel good in the moment, but they contribute to long-lasting positive outcomes.
TIPS FOR REDUCING OR CONTROLLING STRESS

1. BE REALISTIC
2. SHED THE “SUPERMAN/SUPERWOMAN” URGE
3. MEDITATE
4. VISUALIZE
5. TAKE ONE THING AT A TIME
6. EXERCISE
7. HOBBIES
8. SHARE YOUR FEELINGS
9. BE FLEXIBLE
10. GO EASY WITH CRITICISM

Ways To Reduce Stress

Developing a personalized approach to reducing stress can help you manage your mental health
condition and improve your quality of life. Once you've learned what your triggers are, experiment
with coping strategies. Some common ones include:

 Accept your needs. Recognize what your triggers are. What situations make you feel
physically and mentally agitated? Once you know this, you can avoid them when it's
reasonable to, and to cope when you can't.
 Manage your time. Prioritizing your activities can help you use your time well. Making a day-
to-day schedule helps ensure you don't feel overwhelmed by everyday tasks and deadlines.
 Practice relaxation. Deep breathing, meditation and progressive muscle relaxation are good
ways to calm yourself. Taking a break to refocus can have benefits beyond the immediate
moment.
 Exercise daily. Schedule time to walk outside, bike or join a dance class. Whatever you do,
make sure it's fun. Daily exercise naturally produces stress-relieving hormones in your body
and improves your overall physical health.
 Set aside time for yourself. Schedule something that makes you feel good. It might be
reading a book, go to the movies, get a massage or take your dog for a walk.
 Eat well. Eating unprocessed foods, like whole grains, vegetables, and fresh fruit is the
foundation for a healthy body and mind. Eating well can also help stabilize your mood.
 Get enough sleep. Symptoms of some mental health conditions, like mania in bipolar
disorder, can be triggered by getting too little sleep.
 Avoid alcohol and drugs. They don't actually reduce stress: in fact, they often worsen it. If
you're struggling with substance abuse, educate yourself and get help.
 Talk to someone. Whether to friends, family, a counselor or a support group, airing out and
talking can help.

MODULE 5
Structures and function of the “old brain” and its influence on behavior

The brain stem is the oldest and innermost region of the brain. It’s designed to control the most basic
functions of life, including breathing, attention, and motor responses
The brain stem begins where the spinal cord enters the skull and forms the medulla, the area of the
brain stem that controls heart rate and breathing.

The spherical shape above the medulla is the pons, a structure in the brain stem that helps control
the movements of the body, playing a particularly important role in balance and walking.

Running through the medulla and the pons is a long, narrow network of neurons known as the
reticular formation. The job of the reticular formation is to filter out some of the stimuli that are
coming into the brain from the spinal cord and to relay the remainder of the signals to other areas of
the brain. The reticular formation also plays important roles in walking, eating, sexual activity, and
sleeping. 

Figure 1.  The Brain Stem and the Thalamus

Above the brain stem are other

parts of the old brain that also are involved in the processing of behavior and emotions (The Limbic

The thalamus is the egg-shaped structure above the brain stem that applies still more filtering to the
sensory information that is coming up from the spinal cord and through the reticular formation, and it
relays some of these remaining signals to the higher brain levels (Guillery & Sherman, 2002). The
thalamus also receives some of the higher brain’s replies, forwarding them to the medulla and the
cerebellum. The thalamus is also important in sleep because it shuts off incoming signals from the
senses, allowing us to rest.

The cerebellum (literally, “little brain”) consists of two wrinkled ovals behind the brain stem. It
functions to coordinate voluntary movement. People who have damage to the cerebellum have
difficulty walking, keeping their balance, and holding their hands steady. Consuming alcohol
influences the cerebellum, which is why people who are drunk have more difficulty walking in a
straight line. Also, the cerebellum contributes to emotional responses, helps us discriminate between
different sounds and textures, and is important in learning (Bower & Parsons, 2003).

The amygdala consists of two “almond-shaped” clusters

(amygdala comes from the Latin word for “almond”) and is
primarily responsible for regulating our perceptions of, and
reactions to, aggression and fear. The amygdala has
connections to other bodily systems related to fear, including the
sympathetic nervous system (which we will see later is important in
fear responses), facial responses (which perceive and express
emotions), the processing of smells, and the release of
neurotransmitters related to stress and aggression (Best, 2009)

Located just under the thalamus (hence its name)

the hypothalamus is a brain structure that contains a number of
small areas that perform a variety of functions, including the
important role of linking the nervous system to the endocrine system via the pituitary gland . Through
its many interactions with other parts of the brain, the hypothalamus helps regulate body temperature,
hunger, thirst, and sex, and responds to the satisfaction of these needs by creating feelings of
pleasure

The hippocampus consists of two “horns” that curve back from the amygdala. The hippocampus is
important in storing information in long-term memory. If the hippocampus is damaged, a person
cannot build new memories, living instead in a strange world where everything he or she experiences
just fades away, even while older memories from the time before the damage are untouched.

The key to the advanced intelligence of humans is not found in the size of our brains. What sets
humans apart from other animals is our larger cerebral cortex—the outer bark-like layer of our brain
that allows us to so successfully use language, acquire complex skills, create tools, and live in social
groups (Gibson, 2002). In humans, the cerebral cortex is wrinkled and folded, rather than smooth as
it is in most other animals. This creates a much greater surface area and size, and allows increased
capacities for learning, remembering, and thinking. The folding of the cerebral cortex is referred to
as corticalization.

Cerebral Cortex
The cerebral cortex is the outermost layered structure of the brain and controls higher brain
functions such as information processing.

The cerebral cortex, the largest part of the brain, is the ultimate control and information-processing
center in the brain.

The cerebral cortex, made up of billions of

neurons and glial cells, is divided into the right and
left hemispheres and into four lobes.

If you would divide the brain right down the center

into two equal parts, we would have a right and
left hemisphere. Although they are equal in
size, they are not the same and do not have the
same functions.

The left side of the brain controls the right side of

the body. It also accomplishes tasks that involve the academic and logical thinking like mathematics
and science. However, the right hemisphere coordinates the left side of the body and achieves tasks
that involve creativity and arts. The two sides of the brain communicate with one another through the
corpus callosum that connects them.

The left hemisphere controls the muscles on the right side of the body while the right hemisphere
controls those on the left. This is why the damage to the left of the brains, for example, might have an
effect on the right side of the body.

The Right Brain

Based on the left-brain right brain dominance theory, the right side of the brain is best at expressive
and creative tasks.

Recognizing faces Color Motions Images Some of

Music Intuitions Reading emotions Creativity the abilities
popularly
associated
with the right side of the brain include:

The Left Brain

The left-side of the brain is considered to be adept at tasks that involve logic, language, and analytical
thinking. The left-brain is described as being better at:

Language Logic Critical Thinking Numbers Reasoning

Frontal Lobes
Located behind the forehead, frontal lobes are the largest lobes of the brain. They are prone to injury
because they sit just inside the front skull and near rough bony ridges.
These two lobes are involved in: Planning, Organizing, Problem Solving, Memory, Impulse Control,
Decision Making, Selective Attention, Controlling our behavior and emotions. The left frontal lobe
plays a large role in speech and language.

Injury to the frontal lobes may affect emotions, impulse control, language, memory, social and sexual
behavior

Parietal Lobes https://www.mayoclinic.org/brain-lobes/img-20008887

Located behind the frontal lobes, the parietal lobes: Integrate sensory information from various parts
of the body and Contain the primary sensory cortex, which controls sensation (touch, hot or cold,
pain). Help to keep up from bumping into
things when we walk

Injury to the parietal lobe may affect: The ability to locate parts of the body.The ability
to recognize parts of your body.

Occipital Lobes
Located at the lower back of the head, the occipital lobes. It receives the process visual information.
Contain areas that help in receiving shapes and colors.

Injury to the occipital lobes may affect: Distortion of the visual field. Perception of size, color, and
shape

The temporal lobes

Temporal Lobes are located on the sides of the brain under the parietal lobes and behind the frontal
lobes at about the level of the ear. They are responsible for: Recognizing and processing sound.
Understanding and producing speech. Various aspects of memory.

Injury to the temporal lobe may afffect: Hearing, Language, the ability to recognize a familiar persons
face and processing sensory information

13 evidence-based exercises that offer the best brain-boosting benefits.

1. Have fun with a jigsaw puzzle
2. Try your hand at cards
3. Build your vocabulary 
4. Dance your heart out
5. Use all your senses
6. Learn a new skill
7. Teach a new skill to someone else
8. Listen to or play music
9. Take a new route
10. Meditate
11. Learn a new language
12. Take up tai chi
13. Focus on another person

12 WAYS TO KEEP YOUR BRAIN YOUNG

1. GET MENTAL STIMULATIONS

2. GET PHYSICA EXERCISE
3. IMPROVE YOUR DIET
4. IMPROVE YOUR BLOOD PRESSURE
5. IMPROVE YOUR BLOOD SUGAR
6. IMPROVE YOUR CHOLESTEROL
7. CONSIDER LOW-DOSE ASPIRIN
8. AVOID TABACCO
9. DON’T ABUSE ALCOHOL
10. CARE FOR YOUR EMOTIONS
11. PROTECT YOUR HEAD
12. BUILD SOCIAL NETWORKS
11 BEST FOODS TO BOOST YOUR BRAIN AND MEMORY

1. FATTY FISH
2. COFFEE
3. BLUEBERRIES
4. TURMERIC
5. BROCCOLI
6. PUMPKIN SEEDS
7. DARK CHOCLATE
8. NUTS
9. ORANGES
10. GREEN TEA

MODULE 6

Three steps that can help you handle negative emotions

1. Identify the emotion
2. Take action
3. Get help with difficult emotions
Emotional Literacy- Just as literacy enables people to be aware of what is happening around them, emotional
literacy helps people become more aware of their as well as other people’s emotions. By managing emotions
in others, problem solving becomes easier and better. Emotional literacy also helps build self confidence
through emotional honesty, energy, emotional feedback, intuition, responsibility and connection.
- the ability to recognize your own emotions and their effects.
- It strengthen one’s resilience and believability for listening and managing conflict
- Through this, one extends one’s creative instincts and capability to flow with problems and
pressures.
Emotional Fitness – what role physical fitness plays in doing physical / mental activities with confidence and
resilience, so does emotional fitness in the case of feelings. Emotional fitness strengthen one’s resilience and
believability for listening and managing conflict.
 Emotional Domain – Emotional domain means realm of control by emotions. It explores the way to align one’s
life and work with his /her unique potential and purpose.
Emotional Intelliegence- It is defined as the ability of a person to command respect by building relationships or
by the ability to get along with the people or situation

Emotional Alchemy – Through emotional alchemy, one extends one’s creative instincts and capability to flow with
problems and pressures. It also enables one to compete for the future by building one’s capacity to sense more
readily and assess the hidden solutions and untapped potential and possibilities.

Self Control- it means managing disruptive impulses

Achievement drive – it is your constant striving to improve or to meet a standard of excellence.

Empathy- the ability to recognize how people feel is important to success in your life and career

Five Categories of Emotional Intelligence (EQ)

1. Self-awareness
2. Self-regulation
3. Motivation. 
4. Empathy. 
5. Social skills
How to Express Your Emotional Pain the Healthy Way
METHOD 1:Opening Up
1. Find a counselor
2. Keep an open mind.
3. Be open with whoever is willing to help you.
4. Talk to a friend or family member
5. Try to avoid confronting someone when you're already angry.
6. Remember to listen
METHOD 2: Managing Emotions Physically
1. Exercise to help deal with depression.
2. Develop relaxation techniques
3. Learn how to meditate. 
4. Allow yourself to cry. 
METHOD 3: Expressing Your Feelings through Creativity
1. Keep a journal
2. Try expressing yourself through art
3. Consider writing about your pain. 
METHOD 4:Learning to Monitor Your Feelings
1. Allow yourself to feel your emotions
2. Identify your emotions. 
3. Avoid the situation that is making you angry.
4. Observe your feelings as you talk to others