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Unit 4: motivation and stress management - Coggle Diagram
Unit 4: motivation and stress management
Motivation
Incentives and rewards are the driving forces behind people choices and behaviors.
Motivation based on incentives
Individual places a high value on the incentive and is willing to take action to obtain the reward.
To work as motivators, the incentives and rewards must be obtainable.
2 questions use the power of incentive information.
What benefits will you gain by achieving this goal?
What consequences will you experience by not achieving this goal?
Intrinsic and Extrinsic Motivation.
Intrinsic motivation
Stem from an internal desire to engage in behaviors or actions that bring intrinsic rewards.
Stem form a desire to affirm your self-image and prove that you are a person who does not shy away from goals, commitments.
Stem from a desire to fulfill a basic need.
the driving force to take action that comes from within you.
Extrinsic Motivation
Stem from expectations imposed on you by others.
Actions based on are often difficult to achieve than intrinsic motivation base.
Stem from a desire to obtain an extrinsic reward: prestigious award,...
the driving force to take action that comes from sources outside of yourself.
The Expectancy theory of motivation
Reflects a person's intensity or desire to achieve a goal
Self-esteem and motivation
Self-esteem
The perception you have of your self as a human being.
Include your sense of personal pride and worthiness.
People with low self-esteem: intrinsic motivation id lower: achievement of goals is less frequent and perceived as failure.
People with high self-esteem: highly motivated and experience a cycle of positive results.
Let go of the Past; Focus on the Present
Use Affirmations
Visualize success
Use positive self-talk
Acknowledge yourself
Self-Efficacy
The belief in your abilities to accomplish a specific task at a specific level of performance.
Plan to build
Plan to success
Use motivation to persevere
Use effective strategies,
Stress management
Stress: a reaction or respond to events or situations that threaten or disrupt our normal patterns and routines.
Stressor
the situation or actions that cause stress.
maybe positive or negative
Essential Strategies for managing stress
Confide in others
Take time to center yourself
Redirect your emotion
Keep a journal
Interact with others
Practice relaxation techniques
Choose a healthy lifestyle
Healthy lifestyle
Exercise: become more active
Sleep
Nutrition
Eating food contain less sugar
Consume fruits and vegetables
Limit use of nicotine, caffeine, alcohol, avoid non-prescription drug
Sit down and relax.
Relaxation techniques
help to reduce stress levels and improve emotional health
Perfect place technique
Soothing mask technique
Relaxation blanket technique
Deep breath technique
breathing by three technique
Deep muscle relaxation technique