Motivation and Learning Strategies for College Success : A Self-management Approach

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MANAGEMENT OF EMOTION AND EFFORT 131

4. Responding with positive counterstatements is an effective way to
   change negative self-talk.


5. Relaxation techniques can be physical or mental.


6. Meditation can alter one’s mood and emotions.

Follow-Up Activities

1. Use Rational Emotive Therapy to Change Emotions

Select some environmental event that disturbs you and demonstrate

how you can change your irrational beliefs to more realistic beliefs

leading to a more positive outlook regarding the event. Like most of

the learning and motivational strategies you are learning in this

course, you need to practice this procedure many times before it

becomes effective (adapted from Merrell, 2001).

Activating Event (the situation I am disturbed about or the problem)

Belief (irrational or helpless belief that followed event)

Consequence (how I felt)