Psychology of Personal Effectiveness Study Guide

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Chapter 6
* Passive Relaxation – inactivity confused with relaxation * Active Relaxation – becoming aware of your body & physiological reactions in order to consciously reduce your level of arousal * Diaphragmatic breathing – respiration from your abdomen * -Deep, slow, & rhythmic

* -Natural antidote to stress

* When stressed, breathing becomes quick, shallow, & irregular (F or F response) * Becomes habit for some people when stressed
* Practicing Diaphragmatic Breathing
* -5 minutes per day of conscious breathing for 3 weeks * -Hands Technique
* -Book Technique

* The value of self awareness
* Witnessing Stance AKA Self Awareness
* Being able to stand apart from ourselves, to view ourselves, and exert control over our thoughts and emotions * Any situation that you face, you can be a witness to it (changing perspective). * -What we tell ourselves about a situation affects our attitude towards it and the meaning we give it. * -Changing perspective allows you to give situations new meanings, and react to them differently. * Stress Hardiness Attitudes

* Attitudes that allow people to deal with stressors effectively * Control
* Feel they control their lives, not the stressors * Feel that they have resources/options
* Internal locus of control / Proactivity
* Commitment
* -Follow through with a belief of value & importance
* -Stressors are viewed as potentially interesting & meaningful * Challenge
* -View stressors as opportunities

* Acquiring Body Wisdom: Warrior Stance
* Body wisdom – how the body affects your thoughts
* “If you lack the virtue, act the virtue.” – W.S.
* Warrior Stance
* Peaceful individuals who fight their battles inside
* Relaxed & balance exterior that allows excellent reaction times * Notice the body’s response to threat and still choose a course of action * If you listen to the body when it whispers, you don’t have to listen to it scream. * Progressive Muscle Relaxation

* Physical tension leads to mental tension, which worsens physical tension * Develops an awareness of the difference between muscle contraction vs. muscle relaxation * Goal is to develop differentiate relaxation – contract only the muscles needed to perform the task at hand * Other Techniques

* -Coordinating your breathing with tensing and relaxing of each muscle group * -Autogenic Training – talking yourself into relaxation * -“My arm is getting warm and heavy.”
* Meditation
* Calm state of mind
* Can improve blood pressure and emotions
* Has been practiced for the last 5,000 years as part of almost every major religion -Non-judgment/Patience/Beginner’s Mind/Trust/Non-striving/Acceptance/Letting Go.

Chapter 7
The Big Picture
* Carl Jung
* Student of Freud
* Disagreed that humans were just complicated animals driven by sex, aggression, pleasure-seeking, etc. * Took a more holistic point of view about humanity
* Psyche is divided into 3 parts
* Ego – conscious
* Personal unconscious
* Collective unconscious – psychic inheritance; reservoir of our experiences as a species * Contains archetypes - unlearned tendency to experience things in a certain way that is universal * Synchronicity – meaningful coincidences

* Carl Jung’s Archetypes
* The Self - the coherent whole, unified consciousness and unconscious of a person * the product of individuation, the process of integrating one's personality * symbolized by the circle or the mandala

* The Persona – the mask or appearance one presents to the world * may change according to situation and context
* The Shadow – part of the unconscious mind consisting of repressed...
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