SSP 4

Question 1

Steps in goal setting

Answer 1

1. DECIDE on goals that are meaningful and align with your interests, needs (for autonomy, relatedness and competence) and values (what is important to us).
2. SPECIFY a realistic, measurable goal, and write it down.
3. DIVIDE the goal into smaller sub-tasks, and set implementation intentions – intentions to take action at a specific time and place.
4. PREPARE for barriers – anticipate social pressures, turn off social media, gather resources and ask for help.
5. PLAN to Review – schedule regular check-ins to track
   your progress.
6. Take action!

Question 2

Methods for mental contrasting

Answer 2

1) Imagine you have completed the task, and then compare that with your current situation. This highlights any discrepancies between the current reality and desired outcome

2) anticipation (IF) of
possible obstacles to your desired outcome, and (THEN) you work out solutions.

Question 3

If we do not keep in mind our

goals and values, we…

Answer 3

may avoid these uncomfortable feelings with time-wasting avoidant behaviours.

Question 4

We may feel that completing a task is…

Answer 4

– uninteresting
– difficult
– a barrier to having fun
– a challenge to our perfectionist tendencies
– a challenge to our fragile self-esteem

Question 5

50% of students procrastinate 50% of the time?

Answer 5

Yas

Question 6

Procrastination is often due to a lack of:
TIME MANAGEMENT (TM) SKILLS, including:

Answer 6

1. Mindful awareness of how time is being spent
2. Prioritising tasks that align with your values and goals
3. Dividing tasks into a schedule
4. Taking breaks
5. Dealing with obstacles

Question 7

What is procrastination?

Answer 7

When there is a discrepancy between when one intends to start/complete a task and
when one actually starts/completes the task

Question 8

Steps to implementing Pomodoro technique?

Answer 8

1. Decide on the task you want to achieve
2. Set the timer to approximately 25 min
3. Work on the task until the bell rings
4. Take a short break (approx. 3-5 min)
5. After five periods of 25 min, take a longer break (approx. 15-30 min)

Question 9

Instead of trying to avoid our unpleasant thoughts and emotions, we can…

Answer 9

accept that they are present, and gently turn our attention back to the valued activities that we have scheduled.

Question 10

A stressor is…

Answer 10

A challenging situation/stimuli. e.g.
• Starting a new job
• Asking someone for a date
• Having to complete a challenging
assessment task

Question 11

Stress may be functional or dysfunctional depending on…

Answer 11

“Stress” may be functional or dysfunctional (distress) depending on:
• Level of stress
• Nature of the stressor
• Your perception of the stressor

Question 12

What can chronic stress effect?

Answer 12

Heart, sleep, digestion, weight, memory, skin

Question 13

Your ability to cope is largely

driven by…

Answer 13

the resources that you have at your disposal, including self-management tools such as time management, goal setting, and mindfulness

Question 14

Automatic Negative Thoughts (ANTs) can include…

Answer 14

– Assuming or mind reading (“She’s probably judging my outfit”)
– “Should” Statements (“I shouldn’t be so clumsy” or “I don’t do small talk”)
– Personalising (“My brother failed his psychology exam—perhaps I should
have helped him more!”)
– All or Nothing Thinking (“If I don’t get a HD I might as well have failed”)
– Catastrophising (“I can’t believe I was so awkward!! I may as well crawl
into bed and never come out”)

Question 15

How do you measure ANTs?

Answer 15

– Record the upsetting event
– Recognise – am I making “faulty thinking” mistakes? eg. personalising?
– Replace – what is a more constructive thought for me to believe?