Understanding and Strengthening Self-Regulation

50 vocabulary-style flashcards covering self-regulation concepts from the lecture notes.

Self-regulation

The ability to understand and manage one's behavior, thoughts, and emotions to achieve goals or respond to situational demands.

Time management

A skill of planning, organizing, and prioritizing tasks to optimize productivity within a given timeframe.

Emotional management

The ability to understand, regulate, and express emotions in a healthy and constructive way.

Managing adversities

The ability to cope effectively with challenges, setbacks, and difficult situations, and to learn, adapt, and move forward.

Goal setting

The process of identifying desired outcomes to guide actions and focus effort.

SMART goals

Goals that are Specific, Measurable, Achievable, Relevant, and Time-bound.

Specific goals

Goals that clearly define what is to be achieved.

Measurable goals

Goals that can be quantified or assessed to track progress.

Achievable goals

Goals that are realistically attainable given resources and constraints.

Relevant goals

Goals aligned with broader aims and values.

Time-bound goals

Goals with a deadline to create urgency and accountability.

Prioritization

Determining the order of importance and urgency to focus on critical tasks.

Planning

Creating a roadmap or schedule outlining steps to complete tasks.

Organization

Structuring resources, materials, and tasks efficiently for productivity.

Timeframe

A defined period within which tasks should be completed.

Emotional awareness

Recognizing and identifying one’s own emotions and others’ emotions.

Emotional regulation strategies

Techniques to influence and manage emotional experiences (e.g., deep breathing, mindfulness, cognitive reappraisal).

Deep breathing

A relaxation technique used to reduce arousal and calm emotions.

Mindfulness

Present-moment awareness to observe thoughts and feelings nonjudgmentally.

Cognitive reappraisal

Reframing thoughts to alter the emotional impact of a situation.

Healthy expression of emotions

Communicating feelings in an appropriate, assertive, and constructive manner.

Self-awareness

Conscious awareness of one’s thoughts, feelings, behaviors, and traits.

Self-esteem

One’s overall sense of self-worth.

Self-image

How one sees themselves, which may not always align with reality.

Self-efficacy

One’s judgments of their own abilities to succeed.

Self-acceptance

Acknowledging and embracing all aspects of oneself, strengths and weaknesses, without judgment.

Self-concept

The overall perception of oneself shaped by experiences, feedback, and environment.

Formation of self-concept

Self-concept is formed through family, peers, life experiences, culture, social media, and feedback.

Family influence on self-concept

Family upbringing shapes self-concept through values, support, and feedback.

Peer influence on self-concept

Friends and classmates impact how one sees themselves.

Life experiences influence on self-concept

Significant events shape self-concept over time.

Social media influence on self-concept

Online culture and imagery can affect self-perception and worth.

Feedback influence on self-concept

Input from others can reinforce or challenge self-perception.

The five pillars of self-management

Core components: Goal Setting, Emotional Regulation, Self-Awareness, Time Management, and Stress Management.

Stress management

Techniques to reduce the impact of stress on well-being (e.g., relaxation, exercise, social support).

Resilience

The capacity to bounce back from adversity and recover quickly.

Coping mechanisms

Strategies used to deal with problems and regulate emotions in the face of adversity.

Problem-focused coping

Coping by taking active steps to remove or reduce stressors.

Emotion-focused coping

Coping by managing the emotional response to stressors.

Problem-solving skills

Ability to identify problems, analyze causes, develop solutions, and evaluate effectiveness.

Critical thinking skills

Abilities to analyze information objectively, form judgments, and solve problems.

Interconnectedness of self-regulation components

Time management, emotional regulation, and managing adversities influence and reinforce each other.

Setbacks

Unexpected difficulties or reversals in progress.

Persistence

Continuing to work toward goals despite obstacles and setbacks.

Conscious effort to control impulses

Deliberate self-control to resist urges and make thoughtful decisions.

Planning roadmap

Creating a structured outline of steps and milestones to reach goals.

Prioritization of tasks

Focusing on the most important tasks first to maximize impact.

Organization of resources

Arranging materials and tools efficiently to support tasks.

Specific goals (as part of SMART)

Clear, well-defined goals that specify exactly what will be achieved.

Measurable goals (as part of SMART)

Goals with criteria to measure progress and completion.

Achievable goals (as part of SMART)

Goals realistic given available resources and constraints.

Relevant goals (as part of SMART)

Goals aligned with broader aims and values.

Time-bound goals (as part of SMART)

Goals with a deadline to create urgency and accountability.

Group collaboration in emotion regulation

Group activities or role-playing to practice healthy emotional regulation.

Feedback loops in self-concept

Ongoing input from others helps refine self-concept and behavior.

Social support

Support from friends, family, and peers that helps manage stress and adversity.

Growth from setbacks

Learning and adapting from challenges to improve future performance.