GE 101: Understanding the self celebration or advance up the career

ladder.
4. the good news and bad news – goods
TAKING CHARGE OF ONE’S SELF news – we have the ability to control
our thoughts. bad news – is that our
fears, attitudes and expectations have
Stress and stressors
been our companions for a long time
and it often takes some effort to
- Stress is your body’s reaction to the
change them.
demands of the world. Stressors are events
strategies to manage internal
or conditions in your surroundings that may
stressors: reframing your thoughts and
trigger stress.
choosing a positive mindset,
- your body responds to stressors differently
challenging negative thoughts, using
depending on whether the stressor is new
relaxation techniques, and talking with
or short-term – acute stress – or whether
a trusted friend.
the stress has been around for a longer
5. taking the first step – recognizing a
time – chronic stress.
problem to solve it.
Know your Stressors
HEALTHY COPING MECHANISMS
 External Stressors
take care of yourself
1. major life changes – can be positive,
talk to others
such as a new marriage, a planned
avoid drugs and alcohol
pregnancy, a promotion or a new
take a break
house. Or they can be negative, such as
recognize when you need more help
the death of a loved one or a divorce.
2. environment – the input from the
world around us can be a source of
stress. Consider how you react to
sudden noises, such as a barking dog,
or how you react to a bright sunlight
room or dark room.
3. unpredictable events – out of the blue,
uninvited houseguests arrive. or you
discover your rent has gone up or that
your pay has been cut.
4. workplace or school – common
stressors at work include an impossible
workload, endless emails, urgent
deadlines and a demanding boss.
5. social life – meeting new people can be DEVELOPING A SELF-CARE PLAN
stressful. Just think about going on a
blind date, and you probably start to
sweat. Relationships with family often
spawn stress as well. Just think back to
your last fight with your partner or
child.
 Internal Stressors
1. Fears – fear of failure, fear of public
speaking and fear of flying
2. uncertainty and lack of control – think
about how you might react when
waiting for the results of a medical test.
3. beliefs – might be attitudes, opinions
or expectations. but these preset
thoughts often set us for stress.
consider the expectations you put on
yourself to create a perfect holiday
Physical self-care – take care of your bodies.

Emotional self-care – becoming in-tune with

your own emotions. practicing mindfulness and
developing higher level of healthy self-
awareness.

Spiritual self-care – doesn’t always have to be

about religion. means nourishing your soul and
striving for inner peace, as well as finding
meaning.

Intellectual self-care – doing thing that Carol Dweck’s Mindset Theory

nourishes and challenges your mind. it may
Fixed mindset – assumes that our character,
include discovering a new hobby, learning a
intelligence, and creative ability are static
new skill, or reading a good book.
givens which we can’t change in ay meaningful
Social self-care – humans, by nature, are social way.
beings. whether you are an introvert or an
Growth Mindset – thrives on challenge and see
extrovert, we all need some kind of connection.
failure not as evidence of unintelligence but as
Sensory self-care – helps nourishes your a heartening springboard for growth and for
senses. some ideas include listening to good stretching our existing abilities.
music, aromatherapy, and walking barefoot on
the grass.

SETTING GOALS FOR SUCCESS

A goal is desired result that you envision and

then plan and commit to achieve.

4-Step process

1. set a goal – identifies something you want.

2. devise a plan of action – identify the steps
or tasks to complete that lead to your goal.
3. follow your plan to your goal –
4. reset goals – goals must be reset after they
are achieved if you are to continue to feel
motivation. 5 principles of effective goal setting

Albert Bandura’s Self-efficacy Theory 1. clarity – goal must be specific and clear
2. challenge – easy or tedious goal is
Self-efficacy refers to an individual’s belief in demotivating. but keep a realistic balance:
his or her capacity to execute behaviors don’t expect anyone on your team to spin
necessary to produce specific performance straw into gold
attainments. 3. commitment –
4. feedback – helps to keep the goal on track
5. task complexity – think about realistic
timescales, and break down the process
into sub-goals with regular reviews.
MANAGING AND CARING FOR THE
SELF: LEARNING TO B E A BETTER
STUDENT

WHAT IS SELF-REGULATED LEARNING? - proactive in their efforts to learn because

(NILSON, 2009) they are aware of their strengths and
limitations and because they are guided by
- Self-regulation encompasses the personally set goals and task-related
monitoring and managing of one’s cognitive strategies.
processes as well as the awareness of and - They monitor their behavior in terms of
control over one’s emotions, motivations, their goals and self-reflect on their
behavior, and environment as related to increasing effectiveness, which enhances
learning. their self-satisfaction and motivation to
- “Behavior” includes self-discipline, effort, continue to improve their methods of
time management, and, when deemed learning.
necessary, help-seeking from the instructor - Because of their superior motivation and
or some other more knowledgeable party. adaptive learning methods, self-regulated
- “Environment” encompasses the use of learners are not only more likely to succeed
technology, task management (single academically but to view their futures
versus multi-tasking), and sensory inputs, optimistically.
such as place, temperature, background
sounds (for example, music), and physical PHASES AND SUBPROCESSES OF SELF-
position. REGULATION

WHAT IS SELF-REGULATED LEARNING?

(ZIMMERMAN, 2000 )

- It encompasses full attention and

concentration, self-awareness and
introspection, honest self-assessment,
openness to change, genuine self-discipline,
and acceptance of responsibility for one’s
learning.
- It has little to do with measured
intelligence and can be developed by just
about anyone.

WHO ARE SELF-REGULATED LEARNERS?

FORETHOUGHT

 There is considerable evidence of increased

academic success by learners who set specific
proximal goals for themselves.
 Self-motivation stems from students’ beliefs
about learning, such as self-efficacy beliefs
about having the personal capability to learn
and outcome expectations about personal
consequences of learning.
 Intrinsic interest refers to the students’
valuing of the task skill for its own merits, and
learning goal orientation refers to valuing the
process of learning for its own merits.

PERFORMANCE

 Self-control refers to the deployment

of specific methods or strategies that
were selected during the forethought
phase.
 Self-observation refers to self-
recording personal events or self-
experimentation to find out the cause
of these events.

SELF-REFLECTION

 Self-evaluation refers to comparisons

of self-observed performances against
some standard, such as one’s prior
performance, another person’s
performance, or an absolute standard
of performance.
 Causal attribution refers to beliefs
about the cause of one’s errors or
successes
 Defensive reactions refer to efforts to
protect one’s self-image by
withdrawing or avoiding opportunities
to learn and perform, such as dropping
a course or being absent in a test.
 Adaptive reactions refer to
adjustments designed to increase the
effectiveness of one’s method of
learning, such as discarding or
modifying an ineffective learning
strategy

PHASES OF SELF-REGULATION

PLAN – MONITOR– CONTROL – REFLECT