1. STUDY SKILLS- CHAPTER 5 MANAGEMENT of EMOTION and EFFORT

2. I. The role of emotions in academic performance Positive emotions (enjoyment, hope, satisfaction, pride, relief,..) Negative emotions (boredom, hopelessness, disappointment, shame, …)

3. II. How are emotions influenced by events and experiences? Emotional- physical reactions Environmental events Interpretation Self-talk (irrational ideas) Beliefs, perceptions

4. II. How are emotions influenced by events and experiences? Irrational thinking patterns: 1. Filtering 2. Polarized thinking 3. Overgeneralization 4. Mind reading 5. Catastrophizing 6. Magnifying 7. Personalization 8. Shoulds

5. III. Approaches to change negative emotions and bad behaviors 1. The rational emotive approach 2. Self-talk 3. Relaxation 4. Sharing

6. III. 1. The rational emotive approach A Activating event B Irrational beliefs C Consequence D Disputing irrational beliefs E New effect

7. III. 2. Self-talk Self-talk operation Types of negative self-talk The Worrier The Critic The Victim The Perfectionist An event occurs Thoughts about the event Emotions caused by the thoughts

8. III. 2. Self-talk Procedures for improving self-talk 1. Listen to your own self-talk 2. Decide if your inner dialogue is helpful or harmful 3. Identify the type of self-talk 4. Replace the harmful self talk with the positive one. 5. Develop a guide: what action to take?

9. Questions to ask: 1. What am I telling myself? 2. Is it helping? 3. What type of self-talk is maintaining my negative self-talk? 4. What self-affirmation will I give myself? 5. What action will I take based on my new position?

10. III. 3. Relaxation Relaxation reduce anxiety Physical relaxation- breathing Mental relaxation- meditation

11. III. 4. Sharing Depression/ stress Sharing feelings