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an answer to a
question or a Roughly similar to a purpose or aim, the
solution to a anticipated result which guides
problem allows reaction, or an end, which is an object,
them to make either a physical object or an abstract
connections object, that has intrinsic value.
between previous
learning and new Serves as our motivation that pushes
information. us to exert more effort and
persistence to achieve it.
Learning never ends; thus, employing
effective learning strategies is deemed
necessary.
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reactions of others.
Are self-efficacy and self-esteem the
● Social learning theory explains
same?
human behavior in terms of
continuous reciprocal
No, just because you know that you are
interaction between cognitive,
good at Math, this doesn't mean that you
behavioral, and environmental
necessarily have high self esteem.
influences.
It just meansthat in that particular area
Physical and Emotional States
(Math, for example) you know that you
● A state of arousal characterized
are able to do it
by alteration of feeling tone
and by physiologic behavioral
changes
Albert Bandura ● The external manifestation of
emotion is called affect
● December 4, 1925 – Present ● a pervasive and sustained
● Is an influential social cognitive emotional state, mood. Joy,
psychologist who is perhaps grief, fear, and anger are
best known for his social examples of emotions.
learning theory, the concept of
self-efficacy. Summary: This chapter points out the
● His famous Bobo doll importance of goals and gives us tips
experiments. on how to set effective goals.
● Often described as the greatest
psychologistalive today. ● not just meant to be written
down but should be worked
Contributors of Self-Efficacy on.
● Goal setting requires one full
Mastery Experiences commitment and
● "Our own direct experiences" determination to take on
(This is the most powerful necessary steps to make those
source) goals a reality.
● Provide person with the most ● Thus, successfully achieving
efficient way of gaining desired goals also depends on
selfefficacy the person's self efficacy and
● . To have a resilient sense of agency
self-efficacy requires experience
in overcoming obstacles
through effort and perseverance
Social Modeling
● Also termed social learning, is
a theory developed by Albert
Bandura that states we can
learn behavior by observing
the actions of others
● The importance of observing
and modeling the behaviors,
attitudes, and emotional
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response to events that are perceived as
– Comprises our emotional,
psychological, and social well-being taxing or exceeding a person's resources
or ability to cope.
. – Helps determine how we handle
stress, relate to others, and make
Sources of Stress
choices.
– Life events and change
– Important at every stage of life, from
– Traumatic Events
childhood and adolescence through
– Daily Hassles (minor annoyances)
adulthood.
– Work Stress
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Cognitive Symptoms
– Memory problems
– Inability to concentrate
– Poor judgment
– Seeing only the negative
– Anxious or racing thoughts
– Constant worrying
Emotional Symptoms
– Moodiness
– Irritability or short temper
– Agitation, inability to relax
– Feeling overwhelmed
– Sense of loneliness and
isolation
– Depression or general
unhappiness
Physical Symptoms
– Aches and pains
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– Diarrhea or constipation
– Nausea, dizziness – Write in a journal, talk with friends,
– Chest pain, rapid heartbeat family, or counselor to let your feelings out
– Loss of sex drive – Frequent
colds – Do something you enjoy like a hobby,
caring for pets, volunteer work, or creative
activity.
Behavioral Symptoms
– Eating more or less – Breathing exercise is a natural necessity
– Sleeping too much or too little to life as you take in oxygen and release
– Isolating yourself from others carbon dioxide. By learning to normalize or
– Procrastinating or neglecting slow your breathing it can help you relax
responsibilities
– Using alcohol, cigarettes, or Physical Interaction
drugs to relax
– ▪ Exercise is a good way to manage
– Nervous habits (e.g. nail biting, stress and relieve muscle tension.
pacing)
– ▪ A great way this can be done is walking,
house cleaning, dancing, or working in the
Ways of coping with stress
yard work
Identify the problem
Perhaps the first and most important things . – ▪ To relax separate groups of muscles
to do when we are under stress is to know one by one; Yoga, tai chi, and qi gong and
what causes it. others are good practices
Have a break
When you feel stressed, pause for a while, Behavioral Management
and relax you may want to do something to – Incorporate healthy techniques to help
help you make up your mind. soothe yourself and release tension
.– Eating healthy snacks like nuts,
Think positive apples,cheese, crackers, or vegetables
Whenever we are stressed, negative
thoughts and emotions can easily .– Practice stress-management behavior
overcome us. We have to be cautious when until it becomes a habit
this happens.
Depression
Channel your creativity
causes feelings of sadness and/or a loss of
Tapping your artistic side gives you an
interest in activities once enjoyed.
opportunity to release your tensions and
anxieties into creative output.
It can lead to a variety of emotional and
physical problems and can decrease a
Get in touch with friends
person’s ability to function at work and at
Having a solid and trusted support system
home
helps us overcome difficulties in life
Anxiety
a nervous disorder characterized by a state
Emotional Defusing
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Self-compassion
extending compassion to oneself in
instances of perceived inadequacy,
failure,or general suffering
Self pity
taking more egocentric perspective by
focusing on our difficulties up to the point
of exaggerating our personal distress
Self-kindness
involves being understanding towards
ourselves rather than being critical
whenever we feel overwhelmed with life
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