goals and obstacles chapter 3 © 2010 mcgraw-hill higher education. all rights reserved. mcgraw-hill
TRANSCRIPT
Goals and Obstacles
Chapter 3
© 2010 McGraw-Hill Higher Education. All rights reserved.McGraw-Hill
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Learning Objectives• Explain the importance of setting goals.• List the characteristics of well-set goals.• Distinguish between short-term and long-term
goals.• Cite common obstacles to reaching your
goals.• Recognize the causes and symptoms of
stress.• Describe several strategies for relieving stress.• Explain ways to deal with anger constructively.
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Setting and Achieving Goals• Goal An outcome you want to achieve and toward
which you direct your effort.
• A well-set goal has five characteristics.
SMART Goals
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Setting Goals
• Short-term Goal A goal with a specific plan of action to accomplish within the coming year.
• Long-term Goal A goal you plan to achieve in the more distant future
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Tying Your Goals Together• Short-term and long-term goals are equally
important.
• Make sure your short-term goals will lead to your long-term goals by setting your long-term goals first. Then think of all the steps necessary to achieve each goal.
• Once you have set your goals, make a commitment to reach them.
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Put It On PaperNorman Vincent Peale, Why Some Positive Thinkers Get Powerful, recommends these strategies:
• Think about where you want to go in life.• Come to a firm decision about your basic goal.• Write down your goal in a clear statement.• Study and learn all you can about your goal.• Set a time for achieving your goal.• Make sure your decision about your goal is right.• Give your goal all your effort and never stop trying.• Be a positive thinker.• Once you have achieved one goal, go on to the next.
High tech version of “putting it on paper: http://mygoals.com/
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Overcoming Obstacles• Obstacle Any barrier that prevents you from achieving
your goals.
• Perfectionism The belief that you are only worthwhile if you are perfect.
• Adapting Being flexible to change.
Common Obstacles• Trying to Please Someone Else• Not Really Wanting It• Being a Perfectionist• Trying to Go it Alone• Resisting Change
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ABC model
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Symptoms of Stress• Stress triggers a response from your autonomic nervous
system (ANS) that monitors and controls most involuntary functions, including heartbeat and sweating.
• Psychological and physical stress symptoms may include: fatigue, irritability, impatience, anger, muscle tension, insomnia, loss of appetite, ulcers, high blood pressure, coronary disease and cancer.
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Stress Management• Escape Response A behavior that helps you
get your mind off your troubles.
Positive Response You act in a way that does not harm you or add to the problem.
Negative Response Activities that may make you feel better for a while, but actually increase your stress levels include overeating, drinking, drug abuse, avoiding responsibilities, and denial--refusing to face painful thoughts and feelings.
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Stress Management 1
• Coping Skills Behaviors that help you deal with stress and other unpleasant situations which may include:
• Daily Relaxation –meditation, music, watching nature, progressive muscle relaxation, etc.
• Daily Exercise – walking, running, aerobics, yoga, any physical activity that helps you release tension.
• Balanced Diet –high fiber, low fat, minimize salt, sugar, caffeine and alcohol intake. Be cautious of fad diets, high-energy foods and quick-fix alternatives to nutrition.
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Stress Management 2• Sleep –regularly get at least seven hours of complete rest.
• Mental Discipline –meditation, biofeedback, self-hypnosis, martial arts, advanced yoga, tai’chi, ballet, etc.
• Self-Esteem –positive self-talk, reflection on accomplishments.
• Relationships –establish a trust-worthy support network.
• Time Management –set priorities, make a time schedule.
• Mental Stimulation –keep learning!
• Recreation –engage in hobbies, sports, leisure activities.
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Stress Management 3• Spirituality –reaffirm values, meditation, prayer, etc.
• Reality Check –when stress hits, stop, assess the situation. Am I overreacting?
• Laugh It Off –keep your sense of humor!
• Clarity –periodically review your dreams and goals. Remind yourself why you are doing what you are doing.
• Stress Busters: http://www.uiowa.edu/hr/wellness/resources/5minstress_busters.pdf
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Anger and Responses to Anger
• Anger A strong feeling of displeasure, resentment and hostility that results from frustration. Examples?
• Aggression Behavior intended to harm or injure a person or object. Examples?
• Passive-Aggression Indirect, disguised aggression toward others. Examples?
Success Secrets• Figure out what makes you angry—and why?• Express your emotions calmly and with reason.
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Coping With Anger• You can’t control every situation that causes you to feel
angry.
• You can control your anger and make a conscious effort to use your energy to come up with solutions to the problem that caused the anger.
• Anger is a trigger for your body that releases adrenaline and cortisol, which working together weaken your immune system. Every time you get angry it hurts your health.
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Healing AngerTry Assertiveness Stand up for your rights without violating the rights of others.Examples: • Deal with minor irritations before they become anger-triggering• situations.• Ask for help when you need it.• Say “no” to unreasonable requests.• Speak up if you are not being treated the way you want to be treated.• Be open to positive, constructive criticism and suggestions.• Use calm body language and maintain good eye contact.• Practice active listening: showing a desire to listen, being attentive to
the other person’s words and body language.
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The Physical Effects of Stress/Anger
In-class content/video:http://health.howstuffworks.com/wellness/
stress-management/physical-effects-of-stress.htm
Extra Credit: http://health.discovery.com/national-body-challenge/national-body-challenge.html