Learning Objectives (Part 1)

Explain the roots of inherent stress

Definition: Inherent stress exists because stress is a natural part of being human. Our brains evolved to detect threats and prepare the body to respond. Humans can even feel stress by anticipating problems, even if they never happen.

Example: You feel stressed thinking about a big exam next week, even though the exam hasn't happened yet.

Define the concept of stress

Definition: Stress is the body's physical and psychological response when something disrupts homeostasis (the body's balanced internal state).

Example: When you realize you forgot about an assignment due tonight, your heart may race and you feel anxious.

Describe the dual factor model of mental health

and explain why it's important to both manage

distress and promote well-being

Definition: The dual factor model says mental health has two parts:

Distress (mental health symptoms or problems)

Well-being (happiness, life satisfaction, thriving)

Someone can have low symptoms but still not feel happy, so mental health is about reducing distress AND increasing well-being.

Example: A student may not feel depressed or anxious but still feel empty, unmotivated, and unsatisfied with life. They have low distress but also low well-being.

Define the concept of resilience and describe why

it's important to you and your life

Definition: Resilience is the ability to bounce back from stress and challenges and continue to grow and thrive.

Example: After failing a test, a resilient student studies differently, asks for help, and improves on the next exam instead of giving up.

Describe the psychological benefits of clarifying values as a way to

guide decisions and behaviors towards a meaningful life.

Definition: Clarifying values helps people understand what matters most to them, which guides their decisions and behaviors toward a more meaningful and purposeful life. Values help people stay motivated and focused even during stressful or difficult situations.

Example: A student who values education and helping others may stay motivated to study for difficult classes because they want to become a psychologist and help people in the future.

Describe the difference between a value and a goal.

Definition: A value is a long-term life direction that reflects what is important to you. A goal is a specific achievement or outcome that helps you live according to that value.

Example: Value: Caring about education and personal growth. Goal: Graduating from college or getting a specific degree.

Clarify what matters most to you personally, professionally, and in the

other important roles in your life.

Definition: Clarifying what matters most means identifying the values that guide different roles in your life, such as your personal life, career, relationships, and health.

Example: Someone may value:

Kindness as a friend

Responsibility as a student

Health through exercise and self-care

Learn to engage in specific values-directed behaviors that will enable

you to live more consistent with your values.

Definition: Values-directed behavior means choosing actions that match your values, even when those actions are difficult or uncomfortable.

Example: If someone values family, they make time to visit or call their family regularly even when they are busy with school or work.

Use WOOP as a strategy to help accomplish your goals.

WOOP is a strategy used to help achieve goals by identifying a Wish, Outcome, Obstacle, and Plan.

Steps:

Wish - something you want to achieve

Outcome - the best result of achieving the wish

Obstacle - what might get in the way

Plan - what you will do to overcome the obstacle

Example: Wish: Study more for exams. Outcome: Get better grades. Obstacle: Getting distracted by social media. Plan: If I feel distracted, I will put my phone in another room while studying.

Explain mindlessness and how our brains function

Definition: Mindlessness is when people act on autopilot without awareness, reacting automatically to thoughts or emotions instead of thinking carefully. When this happens, the brain relies more on emotional reactions instead of the prefrontal cortex, the part of the brain responsible for decision-making and self-control.

Example: You feel angry after reading a message and immediately send a rude reply without thinking. Later you regret it because you reacted automatically instead of thinking first.

Describe the different components of mindfulness and related practices

that lead to increased awareness and better decision-making and

coping strategies

Mindfulness means paying attention on purpose, in the present moment, and without judgment. It helps increase awareness of thoughts, emotions, and surroundings so people can make better decisions and cope with stress more effectively.

Important parts of mindfulness include:

being present

observing thoughts and feelings

not judging experiences

focusing on one thing at a time

Example: While walking to class, instead of thinking about homework or your phone, you notice your breathing, the sounds around you, and how your body feels.

Use mindfulness skills to gain greater mental clarity, assist in coping

strategies, and for better decision-making during stressful situations

Definition: Mindfulness helps people slow down and observe their thoughts and emotions before reacting. This creates mental clarity, which improves coping with stress and leads to better decisions during difficult situations.

Example: Before a big exam, you start feeling anxious. Instead of panicking, you take a few deep breaths and focus on the present moment, which helps calm your mind so you can concentrate on studying.

Learn specific mindfulness practices that strengthen and enable you to

be more aware of your thoughts, feelings, and surroundings

Definition: Mindfulness practices are activities that help people become more aware of their thoughts, emotions, physical sensations, and environment. These practices strengthen attention and self-awareness over time.

Common mindfulness practices include:

deep breathing

meditation

focusing on one task at a time

observing thoughts without judging them

Example: During a stressful day, you pause for a few minutes and focus on your breathing. This helps you notice your stress and calm down before continuing with your work.

Explain the make up and function of habits

Definition: Habits are behaviors that happen automatically after a trigger. They follow a pattern called the habit loop, which includes a cue (trigger), behavior (habit), and reward. Habits help the brain save energy by repeating behaviors without needing to think about them.

Example: Cue: Feeling bored while studying. Habit: Checking your phone. Reward: Temporary entertainment or distraction.

Describe distress tolerance, its importance, and when to use it

Definition: Distress tolerance is the ability to handle intense negative emotions without making the situation worse. It helps people stay calm during stressful or crisis situations until they can think clearly and solve the problem.

Example: During an argument, instead of yelling or saying something hurtful, a person takes a break to calm down before continuing the conversation.

Know how to use different distress tolerance skills

Definition: Distress tolerance skills are strategies used to get through difficult emotional moments safely and without impulsive reactions. These skills help reduce emotional intensity until the person can think clearly again.

Example: If someone feels overwhelmed by stress, they might:

take deep breaths

step away from the situation

distract themselves with a short walk or music until they calm down.

Describe the benefits of willpower

Definition: Willpower is the ability to control attention, emotions, and impulses in order to achieve long-term goals. It helps people stay focused, resist temptations, and make healthier decisions.

Example: A student wants to get good grades, so they choose to study for an exam instead of playing video games.

Understand the different types of willpower and how to tap into

them

Definition: There are different ways willpower helps control behavior, including focusing attention, controlling emotions, and resisting impulses. People can strengthen willpower by practicing self-control and staying focused on their long-term goals.

Example: If someone wants to exercise regularly, they may remind themselves of their goal to stay healthy and choose to go to the gym even when they feel lazy.