Here are my notes on this topic:
1. Pressure
- pressure is unavoidable
- psych yourself out
- anticipate future failure
- Before a big game
- create a ritual
- distraction
- motivational quotes
- listen to music
- deep breaths
- visualization
- positive self talk
- focus
- on you, not all variables
- one play at a time
- who’s open
- what needs to be done right now
- fun
- rehearsal all possible situations
- visual good and bad outcomes
- never think about what’s at stake
- focus on present
- break down into smaller tasks
- purposeful slacking
- review past successes
- separate internal vs external pressure
- mostly mental
- think of your purpose
- good night’s sleep
- one of many opportunities
- take control
- recall a time when felt powerful
- competence vs confidence
- Plan B
- if go black on first item, what do?
- Rehearse mentally
- Answer to the first item is A
- Awfulization
- Problem of identifying emotions
- pressure or excitement
- stressed or excited?
- confidence vs competence
- remind yourself of past successes
- feel powerful
- past success reminder.
- others have done it, I can too
2. Anxiety
response to stress
feeling
- fear
- apprehension
something at risk
- job interview
- giving a speech
occasional anxiety is normal
3. Anxiety disorders
- disorder = interfere with daily activities
- repeated episodes
- sudden feelings
- reach a peak in minutes
- difficult to control
- panic attack
- not a proportional response to actual danger
- can last a long time
- avoid situations
- avoid places
- start during childhood or teen
- Generalized anxiety disorder
- Specific phobias
- Can have more than one disorder
Symptoms
- feeling nervous
- restless
- tense
- impending danger
- increased heart rate
- breathing rapidity
- hyperventilating
- sweating
- trembling
- feel weak
- trouble concentrating
- trouble sleeping
- gastrointestinal problems
- difficulty controlling worry
- avoidance routines
Risk factors
- trauma
- stress due to illness
- stress build up
- relatives with anxiety disorders
- drugs or alcohol
4. Don’t Do
- Awfulization
- Don’t assume can’t do it
- Don’t think of what’s at stake
- No alcohol & drugs
- No smoking
- Mo caffeine
- No perfectionism (self-imposed standards)
5. Do
Focus on urgent-important
- Eisenhower Method
- important-urgent = do now yourself
- important-not urgent = decide (plan)
- unimportant-urgent = delegate
- unimportant-not urgent = delete
- Lower expectations
- Just another opportunity
- Do it more often
- more do, more we like
- Practice until competent
- confidence vs competence
- Get help early
- Stay active
- Get sleep
- Eat healthy
- Deep breathing
- Mediate
Study Strategies
- Consolidated Notes
- Consolidated Terms
- Mind Map
- Flash cards
- Write items
- Practice test
Testing Strategies
- Mindfulness (things in your head)
- Answer to first item
Here are 5 things you need remember from this class session:
