Psychology of Personal Effectiveness Study Guide Essay Sample free essay sample

* Passive Relaxation – inaction confused with relaxation * Active Relaxation – going cognizant of your organic structure A ; physiological reactions in order to consciously cut down your degree of arousal * Diaphragmatic take a breathing – respiration from your venters * -Deep. decelerate. A ; rhythmic * -Natural counterpoison to emphasize * When stressed. take a breathing becomes speedy. shoal. A ; irregular ( F or F response )* Becomes wont for some people when stressed* Practicing Diaphragmatic Breathing* -5 proceedingss per twenty-four hours of witting take a breathing for 3 hebdomads* -Hands Technique* -Book Technique * The value of ego consciousness* Witnessing Stance AKA Self Awareness* Being able to stand apart from ourselves. to see ourselves. and exert control over our ideas and emotions * Any state of affairs that you face. you can be a informant to it ( altering position ) . * -What we tell ourselves about a state of affairs affects our attitude towards it and the significance we give it. * -Changing perspective allows you to give state of affairss new significances. and respond to them otherwise. * Stress Hardiness Attitudes * Attitudes that allow people to cover with stressors efficaciously * Control* Feel they control their lives. non the stressors * Feel that they have resources/options* Internal venue of control / Proactivity* Committedness* -Follow through with a belief of value A ; importance* -Stressors are viewed as potentially interesting A ; meaningful * Challenge* -View stressors as chances * Acquiring Body Wisdom: Warrior Stance* Body wisdom – how the organic structure affects your ideas* â€Å"If you lack the virtuousness. move the virtuousness. † – W. S.* Warrior Stance* Peaceful persons who fight their conflicts inside* Relaxed A ; balance outside that allows first-class reaction times * Notice the body’s response to menace and still take a class of action * If you listen to the organic structure when it whispers. you don’t have to listen to it shriek. * Progressive Muscle Relaxation * Physical tenseness leads to mental tenseness. which worsens physical tenseness * Develops an consciousness of the difference between musculus contraction vs. musculus relaxation * Goal is to develop differentiate relaxation – contract merely the musculuss needed to execute the undertaking at manus * Other Techniques * -Coordinating your take a breathing with tensing and relaxing of each musculus group * -Autogenic Training – speaking yourself into relaxation * -â€Å"My arm is acquiring warm and heavy. †* Meditation* Calm province of head* Can better blood force per unit area and emotions* Has been practiced for the last 5. 000 old ages as portion of about every major faith -Non-judgment/Patience/Beginner’s Mind/Trust/Non-striving/Acceptance/Letting Go. Chapter 7The Big Picture* Carl Jung* Student of Freud* Disagreed that worlds were merely complicated animate beings driven by sex. aggression. pleasure-seeking. etc. * Took a more holistic point of position about humanity* Psyche is divided into 3 parts* Ego – witting* Personal unconscious* Collective unconscious – psychic heritage ; reservoir of our experiences as a species* Contains archetypes – unconditioned inclination to see things in a certain manner that is cosmopolitan* Synchronicity – meaningful happenstances * Carl Jung’s Archetypes* The Self – the consistent whole. incorporate consciousness and unconscious of a individual * the merchandise of individualization. the procedure of incorporating one’s personality * symbolized by the circle or the mandala * The Persona – the mask or visual aspect one presents to the universe * may alter harmonizing to state of affairs and context* The Shadow – portion of the unconscious head consisting of pent-up failings. defects. and instincts * natural and irrational. but is non needfully evil * of import as a beginning of intuitions. in understanding one’s ain more incomprehensible actions and attitudes * Anima/Animus – female image in a male’s unconscious/male image in the female’s unconscious * Wise Old Man * The Mother* The Hero* The Prankster* Life is a enigma.* There are traveling to be some things that merely can non be rationally explained. * Accept this enigma and put to make a relationship with it * In your ain head. inquire it the inquiries you’ve ever wanted an reply to. * Listen to the universe around you for the replies. * Be unfastened to marks and synchronisms.* Answers can come in many forms.* Meditation can assist you larn to hush your head. inquire meaningful inquiries. and become perceptive of replies that you come across. * Life is unsure.* Change is the Lone invariable.* Peacefulness is the realisation and credence of this fact. * Everything is connected.* Chaos Theory* A butterfly flaps its wings in the Amazon and this can interpret into a tidal moving ridge in the Pacific Ocean. The Vision Quest* Search for or the acknowledgment of an facet of your fate.* Strong sense of where you’re headed* Awareness of who and what will assist you acquire there* Archaic times. priest-doctors sent people on pursuits.* Help the individual overcome the restrictions of their mundane perceptual experiences ( switch their paradigm )* Search your dreams A ; phantasies* Consider times that:* Made you smile* Warmed your bosom* Made you cry* Excited you * Allow yourself to follow the train of these ideas* When we die. we are by and large merely concerned with 2 inquiries:* Was I loved?* Did I love good?* Start with Wish ramping* Brainstorming about what you would wish for if you had an limitless supply of wants* Difficult for some people because:* Don’t think that they’re worthy ( low self-pride ) * Think they’ll screw it up* Think they’ll be excessively defeated if their wants don’t come true* Be every bit specific as possible and compose your wants down. Your Mission ( If You Accept It )* Create your ain Fundamental law for your life * Will act like a mission statement of your largest ends * based on your largest beliefs about life and what it is* Basis for doing determinations* Reflect all the functions that you play in your life* Use the hundredth birthday technique Geting Clarity: The Goal of the Goal* Now that you have your ends. analyze them.* Are they possible to accomplish?* A batch of people set impossible ends for themselves. merely to go letdown and give up on themselves and felicity. * What will this end acquire me?Helps you dig deeper into what’s drive youSix Steps For Procuring Your Goals* Step 1 – The end must be stated in positive footings and in a manner that you can accomplish it yourself irrespective of the behaviour of others. * â€Å"I don’t want to be fat any longer. † vs. â€Å"I want to be healthier. † * Step 2 – Make certain you know how you will cognize that you have reached your end. * Create little benchmarks so that as you reach them. you know that what you are making is working. * Step 3 – Describe your ends every bit specifically as you can. * â€Å"I want a fancy auto. † vs. â€Å"I want a 2008 Maserati GranTurismo S† * Step 4 – Are your ends compatible with each other? * â€Å"I want to halt planetary heating and I want a 2008 Maserati GranTurismo S. † * Step 5 – Assess what you already hold and what you are traveling to necessitate in order to make your ends. * What are your skills/assets? * Possibly you want to be an designer. and you’re a great conceptual creative person. but you’re awful at geometry. * Step 6 – Make a program.* What’s the first measure to put you on your journey?Visual image* Before you learned to speak. you could believe.* Largely occurred in images.* Images are the primary medium through which your unconscious operates. * Visualization allows you to change your feelings. behaviour. and physiology. * Covey says. â€Å"Begin with the terminal in head. † * Varied applications* Sports public presentation* MendingProcedure of Visual image* Master voluntary relaxation accomplishments.* Your organic structure reflects your mental province.* You could be directing yourself assorted messages.* Garbage in. refuse out.* Much more than images * Use participant and perceiver imagination* Sequence for visual image* Let travel and be patient.Chapter 8Manage Yourself in Time* Effective persons:* Are really productive* Complete undertakings in a timely mode* Are good organized* Juggle multiple duties * See the â€Å"big picture† while concentrating on the particular inside informations of acquiring something Eight Strategies for Success* Focus First on High Priority Items* Pareto principle/ ( 80/20 ) regulation – 80 % of the benefits come from making 20 % of the work.* Figure out the most of import and good 20 %* This facilitates the staying 80 %* Covey suggests a continuum of low to high importance based on your life ends as define by your personal mission statement. * Scott suggests homocentric circles* Group Related Tasks A ; Make Them Together* Able to execute the undertakings faster* Get Organized* Make To Make Lists* Check off points in advancement and rub off when completed* Create a realistic agenda* Get rid of unneeded documents* Interrupt it into do-able ballsUrgency V. Importance Quadrant I Urgent A ; Important| Quadrant II Non-Urgent A ; Important| CrisesPressing problemsProjects with deadlinesSome meetingsSome preparations| Proactive activitiesLong-range planningNetworkingRelationship buildingPrevention/Maintenance| Quadrant III Urgent but Not Important| Quadrant IV Not Urgent or Important| InterruptionsSome phone callsSome meetingsSome reports/some mailMany pressing matters| Busywork. triviaSome phone callsSome mail/junk mailPleasant activities| Steven covey- He suggests that the starting point is to maintain path of your clip for one hebdomad notating all the meetings. phone calls. study composing that you do. Merely after you know where your clip is spent can you be efficient in forming or apportioning your clip. Steven Covey discuses the difference between the clock and the compass. The clock represents our committednesss assignments. agendas. ends activities †¦how we pull off our clip. The compass represents our vision. values. rules. mission way – what we feel is of import. Our battle to set first things foremost can be characterized by the contrast between two powerful tools that direct us: ( 1 ) the clock and ( 2 ) the compass and when we sense a spread between the clock and the compass. We felt that we were â€Å"responding to crises† ; â€Å"putting out fires† ; or â€Å"not holding clip to make what we should be making.