Pangangalagasasarili kasamaangSmileTrain! self-carewithsmiletrain! Pangangalagasasarili kasamaangSmileTrain!
Laging tandaan na ang pangangalaga sa sarili ay isang mahabang proseso. Sa aming munting handog, umaasa kami na makatutulong ang bawat pahina upangmagingmasmalakaspaang inyongpagmamahalsasarili. Maligayangpagsusulat!
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Parakay:
Ito ay isang booklet tungkol sa pangangalaga sa sarili! Umaasa kaminaangespesyalnabookletna ito ang iyong magiging kasama kahit sa mga mahihirap na sitwasyon. Sana ay maging makabuluhanangmgaaktibidadna aminginihandaparasainyo!
pagkakaroonLimangdahilankungbakitmahalagaangngmgalayunin:
Angmgalayuninaynakatutulongsaatinna malamanangmgagustonatinggawinparasa kinabukasan.
Angmgalayuninaynakatutulongsapagkamit ngatingmgaprioridad.
Angmgalayuninaynakakapagmotivatesaatin namagpatuloysalahatngbagay.
goalsa d abits!
Hal: Kumain kasama ang pamilya arawaraw! 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.
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Angmgalayuninaytumutulongparamalaman natinangprogresotungosatagumpay. 1. 2. 3. 4. 5.
Ilista ang mga pang-araw-araw na layunin parasamgagustomonggawinsa2022,maliit manitoomalaki!
Ang pagkakaroon ng mga layunin ay makatutulong sa atin na magplano at mangarap para sa kinabukasan. Ito ang limang dahilan kung bakit mahalagang gumawanglayunin!
Angmgalayuninaynakatutulongsapagtukoy kunganoangmahalagaparasaatin.
Mag-isip! IsulatangiyongpitongNewYearResolutions sa bawat ubas isipin ang iyong mga layunin!Anoanginaasahanmongtuparinsa 2022? circlefruits 45
IsangtradisyontuwingBagongTaonangpagkakaroon nglabingdalawangprutassahapagkainan.Dahilang mga bilog na prutas ay mukhang barya, pinaniniwalaan na nagbibigay ito ng swerte sa sambahayan!
Nagsusuot ka ba ng polkadot na damit tuwing Bagong Taon? Tumatalon ka pa rin nang mataas kapagumabotnanghating-gabi?Anopaangibang mgapamahiinsaBagongTaonnapinaniniwalaanmo?
Mag-isip!
GumamitngAroma-therapyoil Pagandahinmoang iyongpaligiran! Tungkolsapangangalagasasarili... Itoayangmgabagaynapwedemonggawinpara alagaanangiyongsarili: Isulatangmga nararamdaman Uminomng maligamgamnainumin Ipahingaangangiyong isipan COVIDTIPS! Buksanangmgabintana Magsuotngmask Siguraduhinhugasanangkamay parati Magpabakuna! 1. 2. 3. 4. Paanokamakakasiguradonaligtas kasaCovid-19? 67
Paanomapanatiliangisang positibongpag-iisipsapanahon ngPandemya!
Palibutanangiyongsarilingmga positibongtao.
Pahinga
Humingangmalalim
Gumawangpang-araw-arawnamga intensyon
Maglaanngorasparasamgabagayna nagbibigaysaiyongligaya!
Ngumitiparati!:)
Samgapanahongikawaynahihirapan,makipagusapsaiyongmgakaibiganatpamilya.
NararamdamanniyobapagodmulasaPandemya?
Ngumitikahitnakasuotkangmask!
1. 2. 3.
Humingangmalalimparapakalmahinang sarili.Sabawatpahingaaydahan-dahang alisinangmgamabibigatnaproblemamula saiyongisipan.
Magpahinga mula sa paggamit ng Internet
PracticesMindfulness
Imposiblengmabawasanangstresskapag sinusundankanitokahitsaan.Patayinang iyongteleponoatbigyanangiyongsariling sampungminutoupangmakapagpahinga.
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Halimba:"Magigingmasmabaitakosasarili kongayon."
Sanayinangpagpapakitangpasasalamat Bawataraw,magsulatngtatlongbagayna pinasasalamatanmo.
Gratitudeand Gratitudeand Gratitudeand AffirmationPage AffirmationPage AffirmationPage 20 Affirmations tostay positive! Iamopen.Iamhealing.Iam happy. IamproofenoughofwhoIamand whatIdeserve. Iampeacefulandwhole. Iamwell-restedandexcited fortheday. Ibreathinhealing,Iexhalethepainful thingsthatburdenmyheart. IhavecomefartherthanIwould haveeverthoughtpossible,and I'mlearningalongtheway Ilookforwardtotomorrowandthe opportunitiesthatawaitme. I nourish myself with kind words and joyful foods. My feelings deserve names, deserve recognition, deserve to be felt. IAMINCONTROLOFMYLIFE. 111 0
WhenIfocusonmyreasonfor being,IaminfinitelyBRAVE. Iamsafeandsurrounded byloveandsupport. I give myself permission to do what is right for me. Mydriveandambitionallow metoachievemygoals. I make a difference in the world by simply existing in it. ItrustthatIamontheright path. I am healthy, energetic and optimistic. Iamabletoconquerallthe challengesIamconfrontedwith. I am becoming more confident and stronger each day. ILOVEMYSELFANDFEEL GREATABOUTMYSELF. 113 2
Kapagmalungkotako,pinapalakasko angloobkopara...
Proudakosasarilikokapag...
Tinutulungankoangibakapag...
Maytiwalaakosakakayanankona...
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Mahalkoangkakayahankona...
Ginagamitkoangorasatmga talentokoparatulunganangmgaiba para...
affirmations...
Nagpapasalamatakonamaymgatao sabuhaykona...
Isulatangsarilimong
tungkolsacleftliporpalate: awareness+encouragement! Alammobana... 1sa1,000Pilipinongipinapanganakay mayroongcleftlipopalate hindika nag-iisa! mababangpagpapahalagasasarili dahilsatakotatkahihiyaan socialstigmaattraumana nakaaapektosakanilang damdamin Kahitangcleftlipopalateay medyokaraniwan,angmga pasyenteaynakararanasparinng: Ibahagiangiyongboses!Anoang gustomongsabihintungkolsa mgamalingakalatungkolsacleft lipopalate?Isulatdito. "Letyoursmilechangetheworld,butdon'tlettheworld changeyoursmile." Tandaan:magandaangiyongngiti k, ahitanopaangsabihinngiba . 117 6
Happywriting!
Welcome to your very own self-care booklet! We hope this little token brings you a sense of peace, tranquility, and safety amid these challengingtimesasyougettoreflect andengageinwellnessactivities!
Doknowthatself-careisnotalinear process.Thisjourneytolovingyourself for who you are is unique to you and yourneeds. Remember,thisisasafespaceforyou and your thoughts alone. We hope that through this booklet, you get to cultivateastrongersenseofself-love onepageatatime.
Dear ,
result that people envision, plan and committoachieve.Herearethetop5 reasons why making goals are important!
araw! 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. goalsettingcanhelpyoufigureout whatyouwanttodointhefuture goalsettinghelpsusidentifywhatis importanttous getting goals helps us prioritise things goal setting will allow us to stay motivated goals help us measure progress towardssuccess 1. 2. 3. 4. 5.
5 reasons why goals are essential
Ilista mga pang-araw-araw layunin kumain kasama pamilya araw-
na
parasamgagustomonggawinsa2022,maliit manomalaki! e.g.
ang
Agoalisanideaofthefutureordesired
d
goalsa abits!
ang
Mag-isip!
AclassicFilipinoNewYearTraditionistohave12fruits on the dinner table. Since the round fruits look like coins,thispracticeisbelievedtobringprosperityand abundanceforthehousehold!
Mag-isip! Fill in your 7 New Year Resolutions in each grape thinkofyourmajorgoals!Whatare youhopingtoachievein2022? circlefruits!
Do you wear polka-dot clothes during New Year celebrations?Ordoyoustilljumphighwhentheclock strikes12?WhatotherNewYears’superstitionsdo youbelievein?
Itsimpossibletoescapestresswhenit followsyoueverywhere.Cutthecord. AvoidTVnewsandsocialmedia.Taketime eachday evenifitsforjust10or15 minutes toescapefromtheworld.
DeepBreathing
Surroundyourselfwithpositivepeople.
Whenyouarepresentedwithnegativity,takea deepbreathandlisten.
Practicegratitude Considerstartingeachday,writing3thingsyou arethankfulfor 1. 2. 3. Escape Maketimeforthethingsthatbringyoujoy!
Startyourdaywithanintention,for example,“Today,Iwillbekindtomyself.”
PracticesMindfulness
SetDailyIntentions
Unplug
Howtostayhopefulamidst thePandemic!
Doyoueverfeeldrainedbecauseofthe Pandemic?
Forthissimple,powerfultechnique,take long,slow,deepbreaths.Asyoubreathe, gentlydisengageyourmindfrom distractingthoughtsandsensations.
Ngumiti Kahitnakasuotkangmask!
to..... IfeelproudofmyselfwhenI.....
Iusemytimeandtalentstohelp
Iamgoodathelpingothersto..... Iamgratefultohavepeopleinmylife who.....
Iamconfidentinmyabilityto.....
WriteyourownAffirmations...
Isharemytalentswiththeworldby.....
others.....
WhatIloveaboutmyselfismyability
oncleftliporpalate: awareness+encouragement! Didyouknow... in1outof1,000Filipinolivebirths,a cleftliporpalatepatientisborn youarenotalone! lowself-esteembroughtaboutby fearofhumiliationand embarrassment socialstigmaandtraumawhich makesthememotionallyscarred Eventhoughitisrelativelycommon, patientsstillsufferfrom: Shareyourpowerfulvoice!What isamessageyouwouldliketo impartaboutthemisconceptions ofcleftliporpalate? "Letyoursmilechangetheworld,butdon'tlettheworld changeyoursmile." neverforgetthatyoursmileisbeautiful!