ADDITIONAL TOPICS FOR FINALS IN

UTS
SETTING GOALS FOR SUCCESS  Some stress can be beneficial at times, producing a boost that
provides the drive and energy to help people get through
Social Learning is a very effective way of learning. situations like exams or work deadlines.

Social Cognitive Theory – people are active participants in their (2)Types of Stress
environment and are not simply shaped by their environment.  Eustress
Self-Efficacy Theory – psychological procedures serves as a means  Distress
of creating and strengthening expectations of personal efficiency.
Outcome Expectancy – a person's estimate that a given behavior Body's Response to Stress
will lead to certain outcomes. Sympathetic Nervous System
Efficacy Expectation – the conviction that one can successfully  Fight-or-Flight Response
execute the behavior required to produce the outcomes.
Parasympathetic Nervous System
 Rest and Digest Response

SNEAKY SIGNS THAT YOU ARE STRESSED

 Everyone Annoys You
 Cold Sores or Canker Sores Pop Up
 You’re Hungry
 Your Stomach Hurts
 Your Skin Breaks Out
 Your Heart Races
 You Get Headaches
 You’re Always Tired

Control Your Stress!

 Sleep at least 8 hours a day.
 Exercise and eat healthy everyday.
 Make time to relax.
Goal-Setting Theory
 Talk to someone.
Final Causality: Action caused by a purpose.
SYMPTOMS OF STRESS
Edwin Locke found that individuals who set specific and difficult Physical Feelings Thoughts Behaviour
Feeling a sense of Over eating or
goals performed better than those who set general and easy goals. Headache Anxiety
dread Under eating
Muscle tension or
(5) Effective Goal-Setting Principles Restlessness Angry Outbursts
pain Racing thoughts
 Clarity and feelings you Smoking or
Feeling
 Challenge Chest Pain
Overwhelmed
can’t switch off drinking more
 Commitment than usual
 Feedback Irritability or Social
Fatigue
Anger Withdrawal
 Task Complexity Constantly
Excessive
Worrying
Sadness emotion and
GOAL Stomach upset crying
 People with high self-efficacy are more likely to set high goals and nausea Under
or to commit themselves to difficult goals, to respond with Guilt Performing at
renewed efforts to setbacks, and to discover successful task Experiencing Work
Paranoia Biting or picking
strategies.
Sleep Problems Panic your nails or the
skin
 People often spontaneously set goals to improve their previous
best or beat the performance of others simply as a way of SIGNS AND SYMPTOMS OF TOO MUCH STRESS
challenging themselves.  Acne
 Chronic Pain
 Life goals must be based on what you really want out of life  Insomnia
and on your true capabilities.  Digestive Issues
 Depression
Tip: Set SMART Goals  Headaches
1. Clear and well-defined  Frequent Sickness
2. Precise amounts and dates to measure  Libido Change
yourdegree of success.  Appetite Changes
3. Probable  Rapid Heartbeat
4. Aligned with your vision  Sweating
5. Have deadlines

RELAXATION TECHNIQUES
 Breathing Exercises
 Progressive Muscle Relaxation
 Physical Activity Social
TAKING CARE OF ONE’S HEALTH  Support
What is Stress?
 It is the body's nonspecific response to any demand, whether it
is caused by or results in pleasant or unpleasant stimuli.
 Watch your favorite movie Try a journal
SPIRITUAL SOCIALIZE
Meditate Go on a friend date
Turn off your phone for a day Call your mother
Ask for help
Listen to music as you get ready for Write a letter to your Grandma
work
REVAMP YOUR SPACE BE KIND
Rearrange all the furniture in one of the
Donate to charity
rooms in your home
Clean out your closet Send a care package to a stranger
Plant a tree Donate your time at an animal shelter
Buy lunch for the person behind you in
Display flowers in a vase
line

ALBERT BANDURA’S SELF- EFFICACY AND

THE 5-4-3-2-1 GROUNDING TECHNIQUE
SOCIAL LEARNING THEORY
 Acknowledge 5 things that you can see around you.
 Acknowledge 4 things that you can tough around you.
Objectives
 Acknowledge 3 things that you can hear around you.
The purpose of this research study is to investigate Bandura’s major
 Acknowledge 2 things that you can smell around you.
premise that we learn by observing others who model and/or perform
 Acknowledge 1 thing that you can taste around you.
activities successfully.
WHAT IS SELF-COMPASSION?
In particular this research study seeks to answer the following
CONNECTEDNES questions:
MINDFULNESS SELF-KINDNESS
S  Does vicarious experience (gained by observing others perform
Self -compassion Being supportive and
involves recognizing understanding towards
Remembering that activities successfully) generate expectations in observers that
everyone makes they can perform well on their own?
when we’re stressed or ourselves when we’re
mistakes and experiences
struggling without being having a hard time,
difficulties at times. We
judgemental or over- rather that being harshly
are not alone!  Does modeling generate greater, lesser, or the same
reacting. self- critical. expectations in learners as does direct experience?

 Is self-efficacy increased or decreased when someone is offered

WHY PRACTICE SELF-COMPASSION? opportunity to work with a partner?
MORE
HAPPIER LESS STRESSED
RESILIENT Early Albert Bandura
Practising self- Self-compassion is a  Albert Bandura was born December 4,1925 in Canada.
Self-compassionate
compassion leads to powerful antidote to the  He was the youngest child and only boy among six children in
bounce back more easily
more happiness, self-criticism and
optimism, gratitude and perfectionistic thinking
from set-backs are more a family of Eastern European descent.
likely to learn from their  Bandura’s father worked laying track for the trans-Canada
better relationships with that can lead to stress,
mistakes.
others. anxiety and depression. railroad and his mother worked in the town’s general store.
 Bandura’s father had no formal education but placed a high
Self-Judgement value on educational attainment.
 Why am I eating so much?! everyone’s stressed, it’s not a good  Bandura’s childhood was difficult, but productive.
excuse to eat.  In 1918, the family suffered a tragic loss when the flu
pandemic took one of his younger sisters.
Self-Compassion  Shortly after a son was killed in a hunting mishap.
 We all feel scared. We all want to feel better. How I cope is my  Then the Great Depression took a toll on the families farm.
choice.
Albert Bandura
“Self-compassion is simply giving the same kindness to ourselves  Before he went to college, he worked on Alaskan pipeline, this
that we would give to others.” exposed Bandura to people with psycho pathological
-Christopher Germer symptoms, which initially sparked his interests in psychology.

27 TIPS FOR SELF CARE

PHYSICAL LEARN
Get more sleep Take a class
Work out Listen to a podcast
Drink more water Watch a YouTube video
RELAX TRY A NEW HOBBY
Take a bubble bath Make a piece of artwork
Get a pedicure Keep a journal
 Bandura soon became fascinated by psychology after enrolling
at the University of British Columbia in Vancouver, where a
“fortuitous event” provoked him into psychology.
 He earned a PhD at the University of Iowa in 1952 and has
taught at Stanford University since 1953.
 Bandura has published many books such as Adolescent
Aggression in 1959 and Social Foundation of Thought and
Action (book of his complete theories), in 1986.
 In 1974 Bandura served as President of the APA and in 1980
received the APA’s Award for Distinguished Scientific SELF EFFICACY
Contributions. Self-Efficacy: “people’s beliefs in their capabilities to produce
 desired effects by their own actions” (Bandura, 1997, p. vii)
Finally in 2004 Speaking to doctoral students during the 1999 meeting of the
he was American Psychological Association, Professor Bandura was asked
about the relationship between self-efficacy and reality.

He replied, "We should be realistic about the odds, but optimistic that
we can beat those odds."

Where Does Self-Efficacy Come From?

awarded the Outstanding Lifetime Contribution to Psychology,  Mastery experiences
by the American Psychological Association.  Vicarious experience
 Verbal Persuasion
Key Terms  Emotional State

Why Self-Efficacy Matters?

“Efficacy beliefs play an influential meditational role in
academic attainment. The extent to which such factors as level of
cognition ability, prior educational preparation and attainment,
gender, and attitudes toward academic activities influence academic
performance is partly dependent on how much they affect efficacy
beliefs. The more they alter efficacy
 Social Cognitive Theory was that he believes the environment beliefs, the greater the impact they have on academic attainments”
plays a greater role in shaping our behavior than genetics. (The Exercise of Control, Bandura)
 Social Learning Theory, which perhaps is also the most
influential theory of learning and development says that social Nature Nurture Line
learning can occur simply by observing the actions of others. “Natural endowment provides humans with enabling biological
 Self-efficacy, as ones own beliefs in their own abilities to deal systems, but few inborn skills” (Pervin.170)
with various situations.
 Observational Learning, which is also referred to as modeling, ALBERT BANDURA :SOCIAL LEARNING THEORY
is the belief that a tremendous amount of learning happens
through the process of watching and imitating others. This theory emphasizes on:
 The importance of observing, modeling the behaviors, attitudes
Modeling and emotional reaction of others.
 Learning occurs when through observation and imitation of  Explains students behaviour in the interaction between
other cognitive, behavioral, and environmental influences.
 “Modeling effects are possible only if the model exhibits People learn through:
response that the observer has not yet learned to make…”  Observation
 Imitation
 The consequences of the model’s rewards or the observer’s  Modelling
relationship to them may truly affect the imitation.
What is Observation?
Four Stages of Observational Learning  The act of watching somebody or something carefully for a
1) Attention - the individual notices something in the environment. period of time, especially to learn something. (Oxford,2012).
Students learn through vicarious experiences.
2) Retention - To later imitate behavior, one must remember aspects
of the behavior. What is Imitation?
 The act of copying somebody or something. (Oxford,2012)
3) Reproduction - the individual produces an action that is a copy of  Children are more likely to imitate the actions of others who
what was noticed. seem competent, powerful, prestigious and enthusiastic. Eg:
Adults, older siblings, celebrities.
4) Motivation - to imitate a behavior, the person must have some
motivating factor behind it, such as incentives that a person What is Modeling?
envisions. (reinforcement and punishment).  A person or thing that is considered an excellent example of
something. (Oxford,2012)
SOCIAL LEARNING THEORY  Modeling consists of 4 Component Process :
Attention, Retention, Reproduction, Motivation
 Modeling describes the process of learning or acquiring new
information, skills, or behavior through observation.

Attention : Ensure the students’ pay attention.

Retention : Process that involves in mental rehearsing.
Production : Practice the behavior.
Motivation : A person's beliefs are fundamental to his aspirations.

APPLICATION IN CLASSROOM
 Use vicarious reinforcement,
 Model positive behaviors himself.
 Use high-achieving and successful peers as models.

Use vicarious reinforcement

 Positive responds from teachers to students.

Model positive behaviours himself

 Demonstrate and teach good behaviour.

Use high-achieving and successful peers as models

 The students tend to compete themselves with the classmates.

LEARNING TO BE A BETTER STUDENT

METACOGNITION AND LEARNING

The brain serves as the control unit of the body.

Metacognition is the act of thinking about thinking. It is the

awareness of the scope and limitations of your current knowledge
and skills.

Metacognition also includes keeping one's emotions and

motivations while learning in check.

Aspects of Metacognition
 Self-Management
 Self-Appraisal

How to Assess Oneself

 Personal Variable
 Strategy Variable

Metacognitive Study Strategies

 Knowing your limits
 Modifying your approach Skimming Rehearsing
 Self-test
 Asking questions about your methods
 Self-reflection
 Finding a mentor or support group
 Thinking out loud
 Welcoming errors as learning experiences

Cycle of Self-Regulated Learning

 Reflect & Adapt
 Plan & Set Goals
 Use Strategies & Monitor Performance

PERFOMANCE MONITORING PHASE

 Employ strategies to make progress on the learning task.
 Monitor the effectiveness of the strategies employed.
 Monitor motivation for completing the learning task.

REFLECTION IN PERFORMANCE PHASE

 Evaluate performance on the learning task.
 Manage emotional responses related to the outcomes of the
learning experience.

FORETHOUGHT AND PLANNING PHASE

 Analyze the learning task.
 Set goals toward completing the task.