2019-20 N. American Planner_DP Sample

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SELF-MANAGEMENT SKILLS RELAXATION TECHNIQUES To effectively reduce stress in your life a planned series of relaxation exercises is necessary • for the mind • for the body. There are many options available including • walking/running/swimming • working out at a gym • Yoga and Tai Chi • listening to natures noises • listening to soothing music. The key is to do them regularly. It is easier to avoid distress if you • maintain a positive attitude towards pressure • reduce your caffeine intake • exercise daily • reward yourself for deserving efforts. To clear your mind of worrying thoughts create a list and then put it aside. If concentrating is still difficult • analyse the thoughts and identify the positive side of these worrying thoughts • think of a place or setting where you would like to be. Always remember that the only one in control of you, is you. Positive Self Talk is essential: “I can do it, I will do it!” Following are three relaxation techniques that can be done at home, try all three. Before beginning these exercises it is important • to be wearing loosely fitting clothing • to be in a warm room without any distractions for about 25 minutes • to be lying on a bed with a pillow under your head • to rest your hands on your upper stomach • to have no glaring lights or bright sunlight • to have read the instructions several times to understand them • not to expect too much immediately; it takes practice. A. FINDING PEACE It is beneficial for you to be able to “turn off” and temporarily leave the pressures of study behind. This method focuses on guiding yourself through a sensory fantasy in order to find peace • close your eyes and concentrate on your breathing • breathe in through your nose and out through your mouth • focus on a place or a situation where you would feel peaceful and completely comfortable • imagine the colours, shapes and light shades • experience the sounds; believe that you can hear them • inhale the fragrances • concentrate on catching the mood and tone of the place or situation • imagine yourself being there • slowly leave the fantasy, concentrating on your breathing • open your eyes • you should feel relaxed and at peace. Being in a state of feeling calm will allow you to reset and refocus on your studies. B. BREATHING Relaxing both the body and the mind enhances your capacity for quality study. This method of relaxation requires you to focus on your breathing • breathe in slowly through the nose, filling your diaphragm first • once the diaphragm is full, fill your chest area completely without raising your shoulders • breathe out slowly through your mouth in the reverse order; chest, diaphragm, stomach • aim for 10 to 12 breaths per minute • empty your mind of all thoughts, concentrating only on your breathing • discipline your thinking to drive out any other thoughts • you will begin to feel very relaxed, and you may fall asleep. 25 minutes is an ideal meditation session • any time of day is suitable • at night in bed it will help you to sleep. Relaxing isn’t easy. Persist; the benefits for you are great. C. MUSCLE CONTROL Muscle tension is not only uncomfortable it causes your study sessions to be unenjoyable and therefore less effective. This method of relaxation focuses on relaxing your muscles • breathe in slowly through your nose and out through your mouth • concentrate on tensing all of your toes • hold for 10 seconds then relax • then do the same for your feet • slowly move up your body, tensing and relaxing your muscles in turn • continue to concentrate on slow rhythmical breathing. • by the time you reach your shoulders and neck you should be quite relaxed • concentrate on tensing all of your face, gritting your teeth • after you have relaxed your face your whole body should be relaxed. • 20 minutes is an ideal session. Practicing this technique regularly will reduce tension in your muscles. © Print & Marketing Services (Vic) Pty Ltd 166 2018/19 Intl Planner_DP_REAR.indd 166 25/5/18 3:15 pm
MEANING AND PURPOSE are you challenging your best possible self? – adding to my Meaning and Purpose through “doing” more difficult things to challenge my best possible self. One of the greatest growth orientated mindsets is believing in the Power of Yet. Through challenging your best possible self by attempting more difficult things, you are YET to know the full extent of what you are fully capable of. Describe two difficult things you are currently doing? 1..................................................................................... ....................................................................................... 2..................................................................................... Describe your current best possible self and then think of three more difficult things you could try to challenge yourself with. ............................................................................ ............................................................................ ............................................................................ TIP: look at Positive Personal Descriptors to select five that you want to show for your best possible self. Then look at Feelings and Emotions and pick five positive ones that you want to experience regularly. ....................................................................................... Write yourself a short letter on what you want to achieve and become in 2019. ............................................................................ ............................................................................ ............................................................................ ............................................................................ ............................................................................ Which of your signature and top supporting strengths will you need to use most and why? ............................................................................ ............................................................................ ............................................................................ ............................................................................ TIP: every third week write down an action you will do for each of your signature and top supporting strengths. Then when you spot yourself doing them, write it down in this journal. ............................................................................ ............................................................................ ............................................................................ ............................................................................ TIP: read this often to remind you of of what it is to live life to its fullest. Describe the qualities and strengths you like in yourself, your friends and in other people. ............................................................................ ............................................................................ ............................................................................ ............................................................................ TIP: mirror neurons copy the expressions and moods of those around us. Often, qualities and strengths you like in other people are those you like in yourself. The opposite is also true. Always try to look for qualities you like in others, no matter how few they may be. Then work on building relationships with them through these positive qualities. Use positive self-talk to push the negative qualities out of your mind. The Strengths Boosters and Wellbeing Fitness Challenges (pages 6-9) are great opportunities to leave your comfort zone to use your strengths. You will feel positive emotions to challenge your best possible self. Which Boosters and Challenges do you enjoy doing most? ............................................................................ ............................................................................ TIP: In this journal write down what you did to meet the challenges and boosters and how good you felt. Describe an achievement that you are very proud of, the strengths you used and the positive emotions you felt. ............................................................................ ............................................................................ ............................................................................ TIP: Read this often to relive the uplifting feelings you experienced. “Life isn’t about finding yourself. Life is about creating yourself.” George Bernard Shaw Acknowledgement: Sonja Lyubomirsky 10 MY WJ_11&12.indd 10 14/1/19 7:14 am
Page 2 and 3: USING THE PLANNER Weekly ATL Focuse
Page 4 and 5: SELF-MANAGEMENT SKILLS GOALS AND IN
Page 6 and 7: SELF-MANAGEMENT SKILLS GOAL ACTION
Page 8 and 9: SELF-MANAGEMENT SKILLS GOALS, INDIC
Page 10 and 11: SELF-MANAGEMENT SKILLS REFLECTION O
Page 12 and 13: SELF-MANAGEMENT SKILLS BUILDING UP
Page 14 and 15: THINKING SKILLS HABITS OF MIND When
Page 16 and 17: THINKING SKILLS HABITS OF MIND RESP
Page 18 and 19: SOCIAL SKILLS PEOPLE IN MY LIFE To
Page 20 and 21: THINGS TO DO : WEEK 13 MONDAY AUGUS
Page 26 and 27: THINGS TO DO : WEEK 3 MONDAY SEPTEM
Page 28 and 29: THINGS TO DO : WEEK 10 MONDAY SEPTE
Page 30 and 31: THINGS TO DO : WEEK 17 MONDAY SEPTE
Page 32 and 33: TERM TWO MY PERSONAL LEARNING GOALS
Page 34 and 35: TERM THREE MY PERSONAL LEARNING GOA
Page 36 and 37: TERM FOUR MY PERSONAL LEARNING GOAL
Page 38 and 39: COMMUNICATION SKILLS PARTS OF SPEEC
Page 40 and 41: USEFUL INFORMATION MATHEMATICAL LAW
Page 42 and 43: COMMUNICATION SKILLS COMMUNICATING
Page 46 and 47: MEANING AND PURPOSE daily wellbeing
Page 48 and 49: FEELINGS CHART Aim to use it a coup
Page 56: FEELINGS CHART Aim to use it a coup

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