Week 1: Becoming Mindful Building Resilience PDF

Becoming Mindful, Building Resilience © 2018 Cengage. All rights reserved.  How YOU will relate to this chapter What are yo...

Becoming Mindful, Building Resilience © 2018 Cengage. All rights reserved.  How YOU will relate to this chapter What are yo l e ar ni u inte ng abo rested W ut? in hy stu Ho dents w coll go to e g colleg Ho e w o r k e w the s W d iscipli hat co nes co llege t nnect mindf ulness akes: motiv , mind ation se t , a n W d hat re you ne silience is a ed it nd wh y © 2018 Cengage. All rights reserved.  Carson Reed © 2018 Cengage. All rights reserved.  Discussion Reactions: What do you think about Carson Reed? Why aren’t things going the way Carson expected in College? What should Carson do to get his college career on track? If he were your friend, what advice do you give him? © 2018 Cengage. All rights reserved.  You’re In College Now The trouble with not having a goal is that you can spend your life running up and down the field and never score. Exercise 1.1: Bill Copeland, © 2018 Cengage. All rightsAustralian reserved. cricket umpire,1929-2011 Get to Know Yo © 2018 Cengage. All rights reserved.  You’re In College Now As a new University student – You may be feeling competing emotions – Excitement and anxiety – Happiness and sadness – Fear That is natural: your life is about to change forever Progress toward the future you want yourself is your goal © 2018 Cengage. All rights reserved.  Why Are You in College? College graduates (77 percent) agree or strongly agree that college was worth the investment. High school graduates earn only 62 percent of what four-year college graduates earn, on average. Many jobs that typically required a high school education now require a college degree. Speed has never killed anyone, suddenly becoming stationary… that’s what gets you. Jeremy Clarkson, British racing broadcaster and recent host of the television show Top Gear © 2018 Cengage. All rights reserved.  Where Does Your College “Fit”? Four- Career Year or College Technic or al Universit College y Communi ty © 2018 Cengage. All rights reserved. College  Why are You in College? © 2018 Cengage. All rights reserved.  Why Are You in College? In choosing to go to University, what is your why? – To get a good job ? – To help your family? – To make a better life for yourself? – To become a well rounded person? Ultimately, the vision, passion and dream can provide the fuel you will need to complete the University journey you are starting © 2018 Cengage. All rights reserved.  Why are you in college? It is important classifying your ‘why now?’. University education is the best investment you can make. Once you earn your degree, it is yours for ever. Someone can steal your car, walk away with your cell phone, but once you have earned your degree, no one ever take it from you. © 2018 Cengage. All rights reserved.  How does University work? Sometimes to new students, University may be confusing or even overwhelming. It may seem like a collection of random courses. – It is about becoming an educated person. – Learning how to think. – Solving problems. – Making decisions. © 2018 Cengage. All rights reserved.  Colleges and Universities help us to preserve the past and create the future © 2018 Cengage. All rights reserved.  How the Disciplines Connect © 2018 Cengage. All rights reserved.  The “Three Ms” of college success What is success? – It is difficult to define. – Different people define it differently. – Success is the sum of small efforts, repeated day in and day out. – Perhaps to you, it is somewhere off in the distant future and it happens more or less suddenly, like winning the lottery. NOT TRUE!! – Success is setting out to do something that is personal & then © 2018 Cengage. All rights reserved.  The “Three Ms” of College Success College success requires both cognitive (logical) and non- cognitive (affect) skill sets. Even if you are a rocket scientist, your moods, feelings and attitudes can get in the way for your success. That is why our first priority will be the psychology of success followed by the tools you will need to get there. © 2018 Cengage. All rights reserved.  The “Three Ms” of college success Mindfulness: getting ready to learn. Mindset: recognizing the value of effort. Motivation: wanting to learn. © 2018 Cengage. All rights reserved.  Mindfulness: Getting ready to learn Mindfulness is not about how much you are promising to pay attention. It is about your attention. It means paying attention to your attention intentionally. In today’s crazy, busy world, mindfulness does not come naturally. We are constantly bombarded with “incomings”. © 2018 Cengage. All rights reserved.  Mindfulness: Getting ready to learn According to “productivity experts”, mindfulness saves time. “As you walk, eat and travel, be where you are. Otherwise you will miss most of your life” Buddha Research has shown that today’s University students are more distracted than ever. Examples of distractions? © 2018 Cengage. All rights reserved.  What are the benefits of Mindfulness? 1. Fosters creative planning. 2. Allows people to envision alternative scenarios- stories of the future & visualize positive outcomes. 3. Reduces stress, lowers blood pressure and improves the ability to manage emotions. So what do all these have to do with you as a new student? © 2018 Cengage. All rights reserved.  What are the benefits of Mindfulness? A study involving 50,000 employees revealed that – Stress level dropped by 28% – Sleep quality improves by 28% – Their pain reduced by 19% © 2018 Cengage. All rights reserved.  Mindset: recognizing the value of effort Common features of successful people: – Love learning – Seek challenges – Value efforts – Persevere even when things become difficult – Demonstrate ability and effort Ability & effort are ingredients in any recipe of success. © 2018 Cengage. All rights reserved.  Mindset: recognizing the value of effort © 2018 Cengage. All rights reserved.  Mindset: recognizing the value of effort Many people think ability is more important than effort. Many new students have a fleeting or nagging concern about whether they are smart enough for University. Actually not only for students but also people in various stage of life (Am I smart enough for this new job?). © 2018 Cengage. All rights reserved.  Mindset: recognizing the value of effort If you have high ability & exert great effort, you will most likely succeed. If you have high ability & exert little effort and still succeed, you have proved how smart you are. Is this enough?? © 2018 Cengage. All rights reserved.  Mindset: recognizing the value of effort If you have high ability and exert little effort and fail, you can always claim you did not have the time to invest or you did not care. Rationalization can lead to a dangerous strategy called self- handicapping. – Some students actually apply this © 2018 Cengage. All rights reserved.  Mindset: recognizing the value of effort Research shows that what you believe about your own intelligence/mindset can make a difference in how successful you will be in college. – “Don’t tell me how talented you are. Tell me how hard you work.” Arthur Rubenstein – I have learned nothing is impossible – Intelligence can be cultivated through learning – Mindset is about giving the best effort © 2018 Cengage. All rights reserved.  When you are feeling overloaded Try this micro-mediation strategy: S= Stop and hit the pause button T= Take a few deep breaths O= Observe your body, mind and emotions P= Proceed with new awareness © 2018 Cengage. All rights reserved. Exercise Theories of Intelligence 1.3 Scale © 2018 Cengage. All rights reserved.  Motivation: wanting to learn Motivation is a huge factor in any type of success. Motivation your desire to is engage and put forth effort, even when things gets rough. Different people are motivated by different things. Q. How motivated would you be to learn something difficult, such as a language totally new to you? © 2018 Cengage. All rights reserved.  Motivation: wanting to learn Extrinsic motivation – People who are extrinsically or externally motivated learn to get a grade, credit, complete a requirement. Intrinsic motivation – People who are intrinsically motivated learn because they are curious, fascinated, challenged or because they truly want to grasp the subject. – © 2018 Cengage. All rights reserved.  Motivation: wanting to learn Let’s be realistic. Extrinsic motivation is real and important. However, how internally motivated you are in college will have a great deal to do how successful you are. The motivation to become truly educated must come from within you. © 2018 Cengage. All rights reserved.  C-Factors that can boost your intrinsic motivation Curiosity – Do you want to learn new things? – Are you truly interested in what you are learning? Control – Do you think the time you invest in studying will lead to successful outcomes? – Do you believe you can control how successful will you be? © 2018 Cengage. All rights reserved.  C-Factors that can boost your intrinsic motivation Career Outlook – Can you imagine yourself graduating & getting the job you want? Challenge – Does your college coursework challenge you appropriately? – Too much challenge can cause you to become frustrated & give up. – Not enough challenge can cause you to lose interest. – Adjusting to the level of challenge that is right for you is key to keep yourself motivated to learn. © 2018 Cengage. All rights reserved.  Academic Intrinsic Motivation Scale Exercise 1.4 (AIMS) © 2018 Cengage. All rights reserved.  What is Resilience? Resilience is typically defined as the capacity to recover from difficult life events. It is the ability to withstand adversity and bounce back from difficult life events. Being resilient does not mean that people don’t experience stress, emotional upheaval, and suffering. © 2018 Cengage. All rights reserved.  What is Resilience? Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress. © 2018 Cengage. All rights reserved. © 2018 Cengage. All rights reserved. 39  Why is resilience important? 1. It gives people the strength needed to process and overcome hardship. 2. Those lacking resilience get easily overwhelmed, and may turn to unhealthy coping mechanisms. 3. Resilient people tap into their strengths and support systems to overcome challenges and © 2018 Cengage. All rights reserved.  How to build Resilience 1. Cultivate “realistic optimism.” 2. Fail forward. 3. Realize that becoming resilient is a process. 4. Recognize how you can contribute to your own need for resilience. 5. Look around. © 2018 Cengage. All rights reserved.  How to build Resilience Cultivate realistic optimism – Realistic optimism is not a blind faith or false hope, it is looking for the best and working to make them happen. – It is accepting what is going on around you but at the same time admitting what needs to be changed. – If a particular course is not going well for you, Realistic optimism © 2018 Cengage. All rights reserved.  How to build Resilience Fail forward – Have you ever thought about the positive consequences of tough challenges? – Failure is a process not an obstacle. – Many people picture failure as crash and burn scenarios. – Try to picture failure as forward progress. – Life is not about waiting for the © 2018 Cengage. All rights reserved.  How to build Resilience Realize that becoming resilient is a process Becoming resilient is a process that involves passing through in seven stages. © 2018 Cengage. All rights reserved.  How to build Resilience Recognize how you can contribute to your own need for resilience. – You are the author of your own life. – If you are in a red tape in college, find out how to cut through it. – If you tend to procrastinate, take command & get your work done. – If you would like to improve your performance in a course, find a resource to help you. © 2018 Cengage. All rights reserved.  How to build Resilience Look around – There is a crack in everything. That is how the light gets in. – So, when unexpected challenge surface, see the light and get truly gritty. – When adversity strikes, remember the three “Cs”- commitment, control and challenge. © 2018 Cengage. All rights reserved.  Chapter 1 Audio Summary Download Chapter 1 Audio Summary Transcript (Download Chapter 1 Audio Summary Transcript.txt) © 2018 Cengage. All rights reserved.