Bounce Back Building your resilience Confidence and managing

Bounce Back Building your resilience Confidence and managing anxiety

Session Objectives The art of confidence Building academic resilience Managing your time Money matters Further support

The Art of Confidence…. “What are you worried about? You’ll be fine. ” Self-confidence is not a birth-right and can be lost or shaken. We need to keep boosting and repairing it The good news – confidence CAN BE learned Self-fulfilling prophecy https: //www. ted. com/talks/amy_cuddy_your_body_language_may_shape_wh o_you_are

Academic resilience When the road gets rocky, what do you do? Blame yourself? Ask for feedback? Blame others? Wallow in the pain? Create an action plan for next time? Bury your head in the sand hope it will all go away?

Activity You have your first big assignment due next week. What is your approach? Discuss your ideas in pairs or small groups

Make a plan Set a time each week to review and update Prioritise assignments Protect blocks of study time Understand when you work best Find a good place to study Use travel time and other 'dead time' well Review lecture material as soon as possible Prepare for seminars and workshops

What works for you?

Important / urgent matrix Urgent Important Not important Not urgent

Important / urgent matrix Urgent Not urgent Important 1 st 3 rd Not important 2 nd 4 th

Other things that might help Get enough sleep - get up earlier Factor Eat breakfast – drink plenty of water Turn off email and phone alerts Break Let in exercise and time out big tasks into smaller chunks others know that you’re busy

Fixed and Growth Mindsets Carol Dweck – Fixed and Growth Mindsets: The Power of believing you can improve https: //www. ted. com/talks/carol_dweck_the_po wer_of_believing_that_you_can_improve#t 188363

When it goes wrong, remember:

Problems with motivation? Create yourself a list of motivating statements: WHY am I doing this course? • Its an investment into my future career • I’ve always wanted to do it • A sense of personal achievement • It opens the door to… • It enhances my ability to… https: //www. youtube. com/watch? v=Qvcx 7 Y 4 ca. QE

Getting started • ‘Snack writing’ is good enough • Free writing will get me started, start NOW • This is a draft – ignore the critical editor in my mind • Talk to others about my work • The ‘good enough’ principle will do • Read drafts on the bus • Stay in the NOW • Break the tasks down into manageable chunks • My motivation may wane from time to time – that’s normal • Believe in myself and my ability to achieve this

When life gets really tough • Accept your feelings as they are – nothing lasts forever • Have compassion for yourself • Use self-soothing techniques • Focus to the NOW – not the future • 3 step breathing space • Seek support from others • Nurturing & depleting activities

Dealing with exam stress Reassure yourself that it’s normal You have prepared for this exam, you’ve done your revision Bring your attention back to what you are doing NOW in the present moment. Keep doing this. Remember the power poses in session 1 – try some of these on the morning of the exam

Money matters Take control Budget Be realistic! Keep a record Money advice team Be safe online

Further Support • Student Wellbeing Team – 0113 812 8507 studentwellbeing@leedsbeckett. ac. uk • Employability – 0113 812 5995 • Student Money & Advice – 0113 812 5593 • Disability Advice – 0113 812 5831 • Skills for learning • To arrange your first appointment with us, please complete our online registration form via My. Hub – it just takes a few minutes.

Tools for your toolbox: • • Cultivate a growth mindset 3 things I can do to be kinder and more compassionate to myself this week Practise labelling unhelpful thoughts Important / urgent matrix Motivational quotes Time-management and money resources Identify 3 actions you can take away from this session: