RoutledgeTaylor amp Francis 2016 Agenda Learning Objectives Emotions and Stress Symptoms and Management of Emotionality Symptoms and Management of Worry Irrational Thinking Patterns Straight Thinking ID: 644203
Download Presentation The PPT/PDF document "Chapter 5 Self-Regulation of Emotions" is the property of its rightful owner. Permission is granted to download and print the materials on this web site for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
Slide1
Chapter 5
Self-Regulation of Emotions
© Routledge/Taylor & Francis 2016Slide2
Agenda
Learning Objectives
Emotions and Stress
Symptoms and Management of Emotionality
Symptoms and Management of WorryIrrational Thinking PatternsStraight ThinkingDiscussionChapter 6 Preview
© Routledge/Taylor & Francis 2016Slide3
Learning Objectives
Understand the academic impediments related to emotions that college students face.
Differentiate between the cognitive and physiological symptoms of anxiety.
Identify symptoms of and strategies for managing emotionality.
Identify symptoms of worry. Differentiate between the various irrational thinking patterns and identify the irrational thinking patterns that may cause cognitive symptoms of anxiety.Practice Straight Thinking in order to combat cognitive symptoms of anxiety.
© Routledge/Taylor & Francis 2016Slide4
How do we live?
Cognitively (rationally)
We
think
. EmotivelyWe feel. BehaviorallyWe act.© Routledge/Taylor & Francis 2016Slide5
5
8 Impediments to
Academic Performance
6. Work
7. Concern for a troubled friend or family member8. Depression StressSleep difficulty
3. Anxiety
4. Cold/flu/sore throat
5. Internet use/
computer games
© Routledge/Taylor & Francis 2016Slide6
6
8 Impediments to
Academic Performance
6. Work
7. Internet use/computer games 8. Concern for a troubled friend or family member 1. Stress2. Anxiety3. Sleep difficulties
4. Cold/flu/sore throat
5. Depression
© Routledge/Taylor & Francis 2016Slide7
7
How vulnerable are you
to stress?
Give yourself 1 pt. for each statement that is true for you:
I eat at least 1 balanced meal a day.I get 7 to 8 hours of sleep 4 nights a week.I exercise
at least twice a week.
I don’
t
smoke or use drugs.
I have an income adequate to meet my basic expenses.
I drink
less than 3 cups of
coffee (
or tea or soda) a day.
I have
1 or more friends to confide in.
I do
something for fun at least once a week.
I organize
my time effectively.
I take
quiet time for myself during the day.
© Routledge/Taylor & Francis 2016Slide8
Emotionality
Physiological Symptoms:
Rapid heart rate
Shallow (chest) breathing
Muscle tensionManaging Physiological Symptoms: Diaphragmatic (belly) breathingProgressive muscle relaxation© Routledge/Taylor & Francis 2016Slide9
Worry
Cognitive symptoms:
Negative self-talk
Irrational thinking patterns
© Routledge/Taylor & Francis 2016Slide10
Irrational Thinking Patterns
All-or-nothing (polarized) thinkingOvergeneralization
Filtering
Mind reading
© Routledge/Taylor & Francis 2016Slide11
Catastrophizing
Magnifying
Personalization
Shoulds
Irrational Thinking Patterns© Routledge/Taylor & Francis 2016Slide12
Worry
Managing Cognitive Symptoms
Write about what is making you anxious for 10 min
Reappraise the situation from a “threat” to a “challenge” (eustress vs. distress)
MeditationMindfulnessStraight thinking (ABCDE)© Routledge/Taylor & Francis 2016Slide13
A.
Activating event
B.
Beliefs and self-talk
(cognitive distortions, irrational thinking patterns, and negative self-talk) C. Consequences: Emotional and behavioral
D.
Disputing irrational beliefs
(
cognitive distortions/thinking errors and negative self-talk)
E.
Effects of dispute: New emotions and behavior
Changing Crooked Thinking to Straight Thinking
© Routledge/Taylor & Francis 2016Slide14
Coping Strategies for Boredom
© Routledge/Taylor & Francis 2016Slide15
Discussion Questions
Why is it important to regulate our emotions? How does it impact our ability to self-regulate?What are some common activating events that trigger emotional reactions for you? What irrational thinking patterns may you be engaging in?
Are you aware of your negative self-talk? Do you “hear” any patterns? How can you combat these thoughts?
How can you dispute the irrational thoughts that cause undesired emotional or behavioral reactions?
© Routledge/Taylor & Francis 2016Slide16
Preview of Chapter 6:
Time Management
After studying Chapter 6 you will be able to:
analyze your use of time;
identify your time wasters;develop a time-management system;use strategies to reduce procrastination.© Routledge/Taylor & Francis 2016