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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 my notes on this topic:

• Seligman
  • Learned Helplessness
  • Learned Optimism
• PERMA vs. Disease Model
• Principles
  • Maximizing
  • Peak-End Rule
• Positive Psych vs Positive Thinking
• Criticisms
  • When To Stop Flow