Chapter 1
-
Upload
robintgreene -
Category
Education
-
view
338 -
download
0
description
Transcript of Chapter 1
![Page 1: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/1.jpg)
Chapter 1: Getting Started
![Page 2: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/2.jpg)
What are the behaviors and attitudes of an “A” student?
1. List three important behaviors that an “A” student would have.
2. Get in a group of three students and compare lists
3. Report
![Page 3: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/3.jpg)
What Do I Want from College?
![Page 4: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/4.jpg)
Exercise:What Do I Want fromCollege? Share your most important reason with the class.
![Page 5: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/5.jpg)
Value of a College Education
![Page 6: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/6.jpg)
Lifetime Income
HIGH SCHOOL $938,850 SOME COLLEGE $990,270 ASSOCIATE $1,192,380 BACHELORS $1,715,430 MASTERS $2,105,580 PROFESSIONAL $3,629,340
(Updated 2011)
![Page 7: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/7.jpg)
Yearly Income
HIGH SCHOOL $31,286 SOME COLLEGE $33,009 ASSOCIATE $39,746 BACHELORS $57,181 MASTERS $70,186 PROFESSIONAL $120,978
![Page 8: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/8.jpg)
What is the Value of a College Degree?
$1,715,430 College Graduate $ 938,580 High School Graduate $776,850 Value of College Degree
![Page 9: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/9.jpg)
College graduates make
almost twice as much as high school graduates
over a lifetime.
![Page 10: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/10.jpg)
How Much is Each College Class Worth?
![Page 11: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/11.jpg)
$19,421 per 3 unit class($776,850 divided by 40 classes for a BA or BS)
![Page 12: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/12.jpg)
What is one hour of a college class worth?
![Page 13: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/13.jpg)
$405 per hour in class ($1 divided by 48 hours in class)
![Page 14: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/14.jpg)
Would you attend class today and be prepared if I paid you $405? if I were to pay you $394?
![Page 15: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/15.jpg)
Of course, these payments are over a working lifetime of 30 years.
![Page 16: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/16.jpg)
Increased Need for Education
![Page 17: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/17.jpg)
![Page 18: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/18.jpg)
![Page 19: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/19.jpg)
How do you motivate yourself? What if you don’t feel like coming to
class or doing your homework. How do you motivate yourself to do it anyway?
Think Discuss with the person next to
you Share ideas
![Page 20: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/20.jpg)
Ways to Improve Your Concentration
![Page 21: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/21.jpg)
There are many ways to be motivated. Let’s see if any are useful to you. Think positively about the future Look for something interesting Improve your concentration
Manage your external environment Intrinsic or extrinsic motivation Locus of control Achievement motivation Use a reward
![Page 22: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/22.jpg)
Optimism Vs. PessimismHow does it apply to college?
![Page 23: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/23.jpg)
Find something interesting in your studies.
Exercise: Textbook Skimming
![Page 24: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/24.jpg)
Concentration and motivation are connected
If you can focus on what you are doing, you are motivated to continue.
![Page 25: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/25.jpg)
Manage Your External Environment
![Page 26: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/26.jpg)
Minimize Distractions
If you study in the kitchen, you will be distracted by food
If you study in front of the TV, you will be tempted to watch it
If you study in bed, it will be difficult to say awake
![Page 27: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/27.jpg)
Be Here Now
Choose where you will place your attention
When your mind wanders, gently bring it back. Forcing attention does not work.
![Page 28: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/28.jpg)
For example, do not think about pink elephants!
![Page 29: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/29.jpg)
How many of you thought about pink elephants?
![Page 30: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/30.jpg)
When your mind wanders, gently bring it back to the here and now.
![Page 31: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/31.jpg)
Can you be here now for two minutes?
![Page 32: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/32.jpg)
Focus on this number for 2 minutes:
1
![Page 33: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/33.jpg)
Where did your mind goduring these two minutes?
![Page 34: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/34.jpg)
The Spider Technique
Learn to ignore distractions and keep your attention focused
![Page 35: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/35.jpg)
Set up a Worry Time
Set a time each day When worries distract you, remind
yourself of the time set aside to worry Be here now Keep your worry appointment Find solutions
![Page 36: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/36.jpg)
Increase Your Activity
Take a break Stretch Move Read and listen actively
![Page 37: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/37.jpg)
The Checkmark Technique
When you find yourself distracted, place a checkmark on a piece of paper and refocus your attention
With practice you will have fewer checkmarks and distractions
![Page 38: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/38.jpg)
Change Topics
You may need to study for a short period of time and change subjects
![Page 39: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/39.jpg)
Intrinsic Vs. Extrinsic Motivation
![Page 40: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/40.jpg)
Intrinsic Motivation
Comes from within yourself
![Page 41: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/41.jpg)
Extrinsic Motivation
Comes from outside yourself
![Page 42: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/42.jpg)
Which is the more powerful motivator? Intrinsic or extrinsic motivation?
![Page 43: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/43.jpg)
Intrinsic motivation is the most powerful
![Page 44: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/44.jpg)
Locus of Control
Where you place responsibility for control over your life Internal External
![Page 45: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/45.jpg)
Internal Locus of Control
Believe they are in control of their lives Self-motivated Learn from mistakes Think positively
![Page 46: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/46.jpg)
External Locus of Control
Others control their lives Life is a result of luck or fate Rely on external motivation Look for someone to blame Think negatively Victims of circumstance
![Page 47: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/47.jpg)
What is more likely to lead to achievement in college?
Internal Locus of Control? External Locus of Control?
![Page 48: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/48.jpg)
Internal locus of control is most likely to lead to success in college.
![Page 49: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/49.jpg)
Exercise: Locus of Control CSI Activity
![Page 50: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/50.jpg)
More Types of Motivation
![Page 51: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/51.jpg)
Affiliation Motivation
![Page 52: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/52.jpg)
How can you use affiliation motivation to be successful in college?
![Page 53: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/53.jpg)
Affiliation Motivation
Study Groups Friends Athletics Clubs Activities
![Page 54: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/54.jpg)
Achievement Motivation
![Page 55: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/55.jpg)
Are you motivated by achievement? Competition for grades Winning the game Earning money Recognition for achievement
![Page 56: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/56.jpg)
Learning and Motivation
Psychologists believe that much of our behavior is learned
![Page 57: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/57.jpg)
Find a reward to increase desirable behavior.
![Page 58: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/58.jpg)
Good rewards:
1. Do not involve alcohol or drugs
![Page 59: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/59.jpg)
Good rewards:
1. Do not involve alcohol or drugs2. Do not have too many calories
![Page 60: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/60.jpg)
Good rewards:1. Do not involve alcohol or drugs2. Do not have too many calories3. Do not cost too much money
![Page 61: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/61.jpg)
What are some good rewards for studying?
![Page 62: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/62.jpg)
Get Started, Get Healthy
![Page 63: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/63.jpg)
Get Enough Sleep
It is important for learning and brain function
It is important for good health
![Page 64: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/64.jpg)
Lack of Sleep Causes
Difficulties with memory and learning Increased irritability Accidents Illness Lack of energy Stress
![Page 65: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/65.jpg)
So, Stay Up Late And
![Page 66: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/66.jpg)
Be Tired
![Page 67: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/67.jpg)
Sick
The immune system does not workas well.
![Page 68: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/68.jpg)
Depressed and Irritable
![Page 69: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/69.jpg)
Risk an Accident
![Page 70: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/70.jpg)
Lack of sleep causes
Weight gain Rapid aging
![Page 71: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/71.jpg)
Lack of sleep causeshallucinations. Duringthe Gulf War, soldiers put coins in tree branchesthinking they were soda machines or phone booths.
After 24 hours of simulated combat,artillery teams lost track of where theywere and what they were firing at.
![Page 72: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/72.jpg)
During the Gulf War, sleep deprivedsoldiers fired on their own buddy'stanks.
Mental performance degrades by 25% in every 24-hour sleepless period.
![Page 73: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/73.jpg)
Staying up late and cramming for a test is probably not a good idea!
![Page 74: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/74.jpg)
Be Physically Active Each Day
![Page 75: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/75.jpg)
Adults Need 30-60 Minutes of Moderate Activity Each Day Moderate activity is one that requires as
much energy as walking 2 miles in 30 minutes
![Page 76: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/76.jpg)
Newer recommendations are for an hour of exercise each day!
![Page 77: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/77.jpg)
Nutrition: You Are What You Eat
![Page 78: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/78.jpg)
Aim for a Healthy Weight
![Page 79: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/79.jpg)
What is the best way to maintain a healthy weight?
![Page 80: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/80.jpg)
Maintain a healthy weight through: Healthy eating Exercise
![Page 81: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/81.jpg)
Calculate Your Body Mass Index (BMI) A common method of evaluating your
weight BMI= 705 X Body Weight Divided By
(Height X Height)
![Page 82: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/82.jpg)
BMI
Less than 18.5 18.5-24.9
25-29.9
30 and above
Under weight
Normal weight
Overweight
Obese
![Page 83: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/83.jpg)
Nutrition Test
![Page 84: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/84.jpg)
What would you feeda 6 year old for breakfast before you send him or her to school?
Write your answer on a separatesheet of paper.
![Page 85: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/85.jpg)
Let’s hear some examples
![Page 86: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/86.jpg)
Nutrition Test, Part II
What did you have for breakfastthis morning? Write this on a sheetof paper.
![Page 87: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/87.jpg)
Nutrition Test: Part III
How many teaspoons of sugar are in a can of soda?
![Page 88: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/88.jpg)
There are 9 teaspoons of sugar in a can of soda!
![Page 89: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/89.jpg)
Use MyPyramid Plan to Guide Your Choices
![Page 90: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/90.jpg)
Food amounts based on:
Age Gender Level of physical activity
![Page 91: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/91.jpg)
Bread, Cereal, Rice and Pasta
3 or more ounces. An ounce is: 1 slice of bread 1 cup of cereal One half cup of cooked rice, cereal or
pasta
![Page 92: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/92.jpg)
Vegetables
One to 2 and a half cups. A cup is equal to: 2 cups of raw leafy vegetables 1 cup of raw or cooked vegetables 1 large ear of corn 1 medium potato
![Page 93: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/93.jpg)
Fruits
One to two cups recommended. A cup is equal to:
1 small apple 1 large banana 1 large orange 1 cup of 100% juice
![Page 94: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/94.jpg)
Milk, Yogurt and Cheese 2-3 cups recommended. One cup is
equal to: 1 and one half ounces of cheddar
cheese 2 cups cottage cheese 1 8 oz. container of yogurt
![Page 95: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/95.jpg)
Meat, Poultry, Fish, Dry Beans, Eggs, Nuts 2-6 ounces recommended
One quarter cup of cooked dry beans One egg 1 tablespoons peanut butter One half ounce of nuts
![Page 96: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/96.jpg)
Oils
3-7 teaspoons recommended Cooking oil Salad dressing Margarine Mayonnaise
![Page 97: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/97.jpg)
Discretionary Calories
Range from 100-300 calories for most people Eat more of essential foods Eat foods with higher fat or sugar
content
![Page 98: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/98.jpg)
Suggestions for Healthy Food Choices Two thirds of the dinner plate should be
covered with fruits, vegetables, whole grains and beans
Eat a variety of grains daily, especially whole grains
Limit solid fats such as butter, margarine and lard
![Page 99: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/99.jpg)
Suggestions for Healthy Food Choices Moderate your intake of sugar Choose and prepare foods with less salt
![Page 100: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/100.jpg)
Learn to Relax
![Page 101: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/101.jpg)
Is the removal of all stress helpful?
![Page 102: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/102.jpg)
Stress can be motivation
![Page 103: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/103.jpg)
Two Kinds of Stress
Distress
Eustress
BY DR. HANS SELYE
![Page 104: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/104.jpg)
Distress
![Page 105: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/105.jpg)
What are some examples of distress?
![Page 106: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/106.jpg)
Rate the Stress
Low Medium High
Tests Money and bills Children Work Traffic Telephone
![Page 107: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/107.jpg)
What is stress for one person is not necessarily stress for another
![Page 108: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/108.jpg)
Where is the stress?
![Page 109: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/109.jpg)
Could it be in your head? It is how we look at the situation.
![Page 110: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/110.jpg)
If you think your life is disconnected,Your thinking may be misdirectedFor living, you see,Is as it should beIt’s just not what you expected.
BY OLIVER, A RATIONALPSYCHIATRIST
![Page 111: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/111.jpg)
The Physiology of Stress
![Page 112: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/112.jpg)
What are the symptoms of stress?
![Page 113: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/113.jpg)
Stress Symptoms
Insomnia Muscle tension Digestive problems Raised blood pressure Cold hands Health problems
![Page 114: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/114.jpg)
The Story of the Cave Man and the Saber-toothed Tiger
![Page 115: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/115.jpg)
Picture this scene a million years ago. You come out of of your cave. The sun is up and the birds are chirping. Your heart rate is normal.
![Page 116: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/116.jpg)
All of a sudden you hear a twig snap. Off to your right you see a large saber-toothed tiger. You have two options. What are they?
![Page 117: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/117.jpg)
Fight
![Page 118: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/118.jpg)
Or flight
![Page 119: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/119.jpg)
To fight that tiger or run away fast, the body prepares by releasing stress hormones
Cortisol increases blood sugar and speeds metabolism
Epinephrine supplies extra glucose Norepinephrine speeds up your heart
rate and raises your blood pressure
![Page 120: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/120.jpg)
Why is stress a problem?
![Page 121: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/121.jpg)
There is no longer a tiger to kill or run away from!
![Page 122: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/122.jpg)
And we are left with all the stress hormones
![Page 123: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/123.jpg)
Fight or flight is not an appropriate response to today’s problems
![Page 124: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/124.jpg)
Stress interferes with learning and study
![Page 125: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/125.jpg)
Ways to Deal with Stress
Exercise uses up the stress hormones Physical relaxation
![Page 126: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/126.jpg)
Exercise
![Page 127: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/127.jpg)
Remember what the cave man did when threatened?
![Page 128: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/128.jpg)
He or she MOVED!
![Page 129: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/129.jpg)
Moving burns the stress hormones
![Page 130: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/130.jpg)
Make exercise such as a brisk walk for 30 minutes, a part of your daily routine.
![Page 131: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/131.jpg)
Find some activity that you like.
![Page 132: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/132.jpg)
Elements of Physical Relaxation
Breathing Tensing and Relaxing Muscles Visual Imagery Positive Suggestions Music
![Page 133: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/133.jpg)
Breathing
Take a few deep breaths Focus on your breathing
![Page 134: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/134.jpg)
Tensing and Relaxing Muscles
Let’s try it
![Page 135: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/135.jpg)
Use Visual Imagery Imagine your favorite place
Beach Mountains Lake Desert
![Page 136: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/136.jpg)
IMAGINE YOURSELF AT THE BEACH
![Page 137: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/137.jpg)
OR IN THE MOUNTAINS
![Page 138: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/138.jpg)
OR YOUR FAVORITE PLACE
![Page 139: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/139.jpg)
Use Positive Suggestions
![Page 140: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/140.jpg)
Music
Use a beat slower than your heart rate
![Page 141: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/141.jpg)
Relaxation Exercise
![Page 142: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/142.jpg)
Let’s Review.Do these things at home on your own:
Music Breathing Tensing and relaxing muscles Imagery Positive suggestion
![Page 143: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/143.jpg)
Make it a Habit Exercise Stress reducing thoughts Physical relaxation
![Page 144: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/144.jpg)
Stress Management Checklist
Manage your time and organize your things
Don’t spread yourself too thin Learn to say “no” Cultivate friends Participate in an extracurricular activity Do something fun every day
![Page 145: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/145.jpg)
Stress Management Checklist
Exercise regularly Eat sensibly Get enough sleep Learn to relax
![Page 146: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/146.jpg)
Take Action to Reduce Stress
Concentrate your efforts on doing something about the problem.
Seek information on how to solve your problem.
Make a plan of action. Make it a priority to solve the problem. Do what needs to be done, one step at
a time.
![Page 147: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/147.jpg)
Write 3 intention statements about relaxation:
I Intend to . . . .1.2.3.
Complete: What is Your Stress Index?
![Page 148: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/148.jpg)
Success is a Habit
We establish habits by taking small actions each day
You can establish habits for success
![Page 149: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/149.jpg)
Exercise:
I am successful when I:
![Page 150: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/150.jpg)
Exercise:
I am successful when I:
Behaviors which interfere with my success:
![Page 151: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/151.jpg)
Exercise:
I am successful when I:
Behaviors which interfere with my success:
I would like to:
![Page 152: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/152.jpg)
A PRACTICAL EXAMPLE
![Page 153: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/153.jpg)
Step 1.
State the problem.
I have a chocolate chip cookie eating habit
![Page 154: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/154.jpg)
![Page 155: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/155.jpg)
Step 2
Choose one small behavior at a time
Make it small
![Page 156: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/156.jpg)
Changing one small behavior is like making a ripple on a lake.
![Page 157: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/157.jpg)
Change one small behavior and you can change your life.
![Page 158: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/158.jpg)
I will eat a healthy snack.
NOTI will lose weightorI will never eat cookies
![Page 159: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/159.jpg)
Step 3:
State in a positive way the behavior you wish to accomplish
![Page 160: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/160.jpg)
EXAMPLE
I will eat a healthy snack. instead of eating cookies.
![Page 161: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/161.jpg)
Write an intention statement
I intend to eat a healthysnack.
![Page 162: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/162.jpg)
Step 4
Count the behavior
How many cookies do IEat each day?
![Page 163: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/163.jpg)
![Page 164: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/164.jpg)
Step 5:Picture in your mind the actions you will take. Visualize your success.
![Page 165: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/165.jpg)
Step 6
Practice10 daysKeep a Log
![Page 166: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/166.jpg)
Step 7
Find a reward for your behavior
![Page 167: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/167.jpg)
Step 6: What reward will you use?
![Page 168: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/168.jpg)
10 Habits of Successful College Students
Attend class. Read the textbook. Have an educational plan. Use college services. Get to know the faculty.
![Page 169: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/169.jpg)
10 Habits of Successful College Students Limit outside employment to 20 hours a
week for a full time student. Take one step at a time. Have a goal for the future. Visualize your success. Ask questions.
![Page 170: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/170.jpg)
Assignment
How to Change a HabitKeep a log for 10 days
![Page 171: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/171.jpg)
Keys to Success: Persistence
![Page 172: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/172.jpg)
Persistence Will Get You Almost Anything Eventually
When is this true? When is it not true?
![Page 173: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/173.jpg)
90% of success is showing up!
![Page 174: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/174.jpg)
Make a commitment to reach your dreams
![Page 175: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/175.jpg)
Getting a college degree can be like climbing Mt. Everest
![Page 176: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/176.jpg)
How to Climb Mt. Everest
A small step at a time
![Page 177: Chapter 1](https://reader035.fdocuments.net/reader035/viewer/2022062614/546a72feaf795970268b4b6f/html5/thumbnails/177.jpg)
Succeed college one step at a time
Get started. Attend the first class. Read the first chapter. Start a new study habit.