Building Resilience and Confidence: A Guide to Overcoming Anxiety

 
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
 
 
 
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 and 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
Important / urgent matrix
 
Other things that might help
 
Get enough sleep - get up earlier
Factor in exercise and time out
Eat breakfast – drink plenty of water
Turn off email and phone alerts
Break big tasks into smaller chunks
Let 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=Qvcx7Y4caQE
 
 
 
 
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
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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:
 
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Explore strategies to boost confidence, enhance resilience, and manage anxiety in academic and personal life. Learn valuable tips on time management, financial matters, and seeking additional support. Discover the art of confidence, academic resilience, effective study techniques, and self-care practices to succeed in various aspects of life.


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  1. Bounce Back Building your resilience Confidence and managing anxiety

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

  3. 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

  4. 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 and hope it will all go away?

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

  6. 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

  7. What works for you?

  8. Important / urgent matrix Urgent Not urgent Important Not important

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

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

  11. 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

  12. When it goes wrong, remember:

  13. 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=Qvcx7Y4caQE

  14. 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

  15. 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

  16. 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

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

  18. 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 MyHub it just takes a few minutes.

  19. 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:

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