MASTER Risk Model - Learning Resources - Mindset

Psychological Resilience

Write down one recent academic setback and note one lesson that makes you more prepared for future projects.

Block ten minutes to pause and reset when study stress spikes—use deep breathing or a short walk outside.

Write a desktop note: “Setbacks are signals, not stop signs.” Read it before tackling challenging coursework.

Recall a success that came after failure in class—remind yourself how bouncing back made you stronger.

Keep a “resilience wins” list—note one small recovery moment from study stress to remind you later.

Ask yourself each morning: “What will I face today with steadiness instead of panic?”

Emotional Resilience

Pause one minute before presenting in class—breathe deeply and anchor to calm before you start speaking.

Label your emotion during heated group discussions—naming it helps ease its hold on your reaction.

Start a “calm cue”—a phrase or gesture you use to stay composed when facing emotional group tension.

Set a recurring reminder: “Check in—what emotion am I feeling right now?” and use it in tense study times.

Use a sticky note with “Composed under pressure” near your study space as a quick grounding mantra.

Identify one recurring stress trigger in your studies—plan a healthier response you’ll use next time.

Physical Resilience

Stand up and stretch after long lectures or study sessions to reset your focus and sustain your energy.

Drink a glass of water before your next lecture or meeting—track hydration as a performance booster.

Add one energy-boosting food (like fruit or nuts) during afternoon study instead of relying on caffeine.

Block fifteen minutes today for light exercise—walk, yoga, or bodyweight to recover from long study.

Set a phone reminder to check posture during study—it directly affects focus and energy flow.

Take ten slow breaths before bed—improve recovery by ending the day with physical calm.

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