3. In an experiment during the 1960s, young children were divided into two groups on their ability (or lack of ability) to postpone the immediate gratification of eating one marshmallow in order to get two marshmallows later. Years later the group that was able to postpone gratification scored, on average, 210 points higher on their SAT (Scholastic Aptitude Tests) than did the group that chose immediate gratification. ENSURE SOME EMOTIONAL DISCOMFORT IN THE PRESENT IN EXCHANGE FOR GREATER REWARDS IN THE FUTURE.
19. Creators accept responsibility not only for the results they create in their outer world but also for the emotions they experience in their inner world.
20. Stress, tension, and reactive behavior patterns (such as road rage) have been associated with heart disease, hypertension, suppression of the immune system, and a variety of other ills. Emotions are mediated by structures in the brain, including the hypothalamus. When something excites or threatens us, the hypothalamus tells the anterior pituitary gland to secrete adrenocorticotropic hormone (ACTH), a chemical messenger that travels to the adrenal cortex and orders the release of hormones such as cortisol. These hormones allow the body to respond to stressful situations. In the physiological context, stress has been defined as anything that increases the release of ACTH or cortisol. Stressful situations also elicit a response in the sympathetic nervous system (SNS) that leads to secretion of hormones from the adrenal medulla, including epinephrine (adrenaline) and norepinephrine. These hormones mobilize energy and support the cardiovascular system's response to stress. This aspect of the stress response is called the fight-or-flight mechanism. The hormones prepare the body to fight or run, but they have other effects that can be bad for our health. Epinephrine makes the blood clot faster and increases blood pressure, advantages in a fight but a disadvantage in the workplace, where these physiological changes can precipitate a heart attack or a stroke. Physiological Stress
21. When stress persists, stress hormones (cortisol and epinephrine) remain active in our system, damaging almost every part of our body. Stress is an interference that disturbs a person's mental or physical well being
22. To reduce stress of any kind, you can choose new behaviors and/or new thoughts.
24. If we have irrational beliefs. Albert Ellis says we need to change our stinking thinking. Activating event + Belief = Consequences
25. Overwhelm is probably the most common stressor for college students. To begin reducing overwhelm, you can use the following self-management tool to list and prioritize everything you need to do in each of your life roles (then you can begin doing the high priority tasks one by one): Next Actions List
26. High stress has a negative impact on memory and other mental skills such as creativity, concentration and attention to details.
27. When our perceived skill level is high and our perceived challenge level is low, our inner experiences is one of Boredom
28. When our perceived skill level is low and our perceived challenge level is high, our inner experience is one of anxiety
29. When our perceived skill level and our perceived challenge level are about the same, our inner experience is one of flow
31. Each time you create Flow by testing your present skills against a new challenge, your skills improve. Thus, over time, by creating Flow again and again, your skills continue to get better.
33. Self-love is the core belief that I AM LOVABLE. The way to develop self-love is being able to learn to love yourself even when you get off course. Because all people fall down sometimes you need to belief that you can soar. Those that love themselves dust themselves off, treat their wounds and then get right back on.
34. Now that we are adults, we are responsible for continuing (or beginning) our own nurturing.
36. Compassion for yourself is an emotional antidote for toxic self-judgments. Allow yourself to Feel your feelings Write a journal Spend time with loved ones Treat yourself with the same kindness you would offer a loved one.
37. Presentations Hand in Completed 32 day Commitment Hand in Completed Next Action List Minimum of 3 minutes of presenting results Suggestions for 32 day Commitment Talk about success of changing a habit Talk about difficulties of doing it everyday Did it get easier the longer the weeks went by Are you going to continue the habit Suggestions for Next Action List Talk about whether you stuck to your plan of reading and studying on certain days Do you think planning for your assignment or test helped improve your grade Why or Why Not Is this something you want to continue doing to prepare for class? Why or Why Not
44. Bad sport: Serena Williams screamed at a line judge over a call at the U.S. Open in September. Williams later apologized for her outburst
45. Managing those feelings For real anger issues, many people look to anger management to help handle their feelings. While programs vary, experts say no one really knows how much of an impact court-ordered sessions actually have because follow-up is spotty and little data exist about results. "The real problem of referring people for anger management is they don't want to give up their anger," says DiGiuseppe. "They feel justified in their anger. That's what makes it so hard to treat." Markman says the Internet, in many ways, spurs angry feelings because it anonymously allows people to express their ire with no fear of repercussions. But he says getting upset at a blog entry creates negative feelings and tends to heighten the anger. "We definitely have a lot of anger that's being expressed and not necessarily being expressed in productive ways," he says. Spielberger says the first step in dealing with angry feelings is to recognize them. "The next step is to try to understand the circumstances that have evoked those feelings. Then you need to look at expressing the anger in ways that will deal with the problem instead of ways that can injure other people." The most important thing to understand about anger is "if you have too much of it, you can learn to manage it," Allan says. "You need to prioritize and ask yourself how important it is before you make an issue of something."
