UTS

• Managing and caring for the self


  An essential aspect of understanding the self better
• Managing oneself


  1. Set specific and achievable goals

  2. Manage time efficiently

  3. Identify strategies that work

  4. Evaluate accomplished tasks

  5. Learn from experiences
• Caring for the self

  Looking after the physical, social, mental, emotional, and spiritual aspects of oneself
• This chapter focuses on the concepts, theories, and strategies involved in managing and caring for the self, wherein the process of learning and how learning leads to behavioral change is described
• The chapter also emphasizes the value and importance of mindset, self-efficacy, and setting goals
• The importance of identifying the causes of stress and how to manage or cope with the daily stressors, as well as the need to care and have compassion for oneself, is likewise highlighted in this chapter
• Learning


  A relatively permanent or lasting change in behavior resulting from one's experiences
• Sensory memory


  • The first stage of memory that holds the incoming information for a few seconds or less
• Short-term memory


  • Holds small amounts of information for brief periods of time
  • Acts as temporary storage for small amounts of information
  • People can store between five and nine items in the short-term memory
  • Susceptible to interference from new information
• Long-term memory


  • The permanent storage of meaningful information
  • Content is based on meaning and importance
  • Can become long-term memory through association and rehearsal
• Types of Long-term memory

  • Explicit memories (declarative memories)
  • Implicit memories (procedural memory)
• Learning theories


  • Behaviorism
  • Cognitivism (Cognitive Information Processing)
  • Constructivism
• Behaviorism


  Change in behavior is acquired through an association between a stimulus and response
• Classical conditioning


  Association made between a neutral stimulus and a stimulus that naturally evokes a response
• Operant conditioning (instrumental learning)


  Learning based on the consequences of responses
• Observational learning


  Learning by watching or imitating the actions of others and the consequences of those actions
• Cognitivism (Cognitive Information Processing)


  Higher level of learning involving thinking, knowing, and understanding
• Constructivism


  Individuals construct new ideas and concepts based on prior knowledge and experiences
• Metacognition


  A person's ability to think about and regulate their own thinking
• Study strategies


  • Organizing and retaining information
  • Using mnemonics
  • Effective reading and writing or note-taking
  • Time management and motivational techniques
• Self-regulated learning


  A self-guided study involving strategies like setting goals, planning, self-questioning, monitoring, record-keeping, and evaluating progress
• Goals


  The aims of an action
• Goal setting


  The process of achieving goals
• SMART goals


  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time-bound
• Self-efficacy


  A person's belief in their own abilities in facing challenges and completing tasks
• Mindset


  Whether a person believes that qualities like intelligence and talent are fixed or changeable
• Mindset types


  • Fixed mindset
  • Growth mindset
• Locke's Goal-Setting Theory


  • Clarity
  • Challenge
  • Commitment
  • Feedback
  • Task complexity
• Stress


  A response experienced when a person encounters a threatening situation
• Stressor


  A stimulus that causes stress
• Types of stress


  • Acute stress
  • Chronic stress
• Burnout


  A result of prolonged chronic stress that leaves people feeling drained
• Coping strategies


  • Appraisal-focused strategies
  • Problem-focused strategies
  • Emotion-focused strategies
• Social stress


  Stress that comes from relationships and the social environment
• Cultural stress


  Stress from encountering different lifestyles, organization, and value systems
• Types of self-care


  • Physical
  • Social
  • Emotional
  • Practical
  • Mental
  • Spiritual
• Self-compassion


  The ability to show love, concern, and empathy towards oneself
• Elements of self-compassion


  • Self-kindness
  • Recognizing imperfection and shared humanity
  • Mindfulness