PERSONALITY DEVELOPMENT COURSE

Instructor – Dr. Sweta Saraff (PhD, Psychology)

COURSE OBJECTIVE
● There is growing recognition that individuals need a wide array of skills in order to
meet the needs of the modern workplace.
● The modern workplace requires workers to have broad cognitive and affective skills.
● Often referred to as “21st-century skills,” these skills include being able to solve
complex problems, think critically about tasks, effectively communicate with people
from a variety of different cultures, and use a variety of different techniques, to work
in collaboration with others, to adapt to rapidly changing environments and conditions
for performing tasks, to effectively manage one’s work, and to acquire new skills and
information on one’s own.

TRAINING BENEFITS

● Support scholars in identifying the strengths, and qualities to achieve goals,

for further development and resilience.
● Students’ activities can be used as a baseline to gauge existing knowledge,
skills, and understanding of mental well-being to aid their planning, and choice
in selecting their career.
● Students will be able to use healthy coping strategies at university and in the
workplace to manage unavoidable stress factors.
● Demonstrate a positive, resilient mindset to cope with pressure situations.

Prerequisites for class - Pen, color pen, pencil, eraser

Mobile/ pad/ laptop
 HOLISTIC HEALTH

Classroom Activities #1

Introduction

1. Name – Swostideep Nayak

2. Email – [email protected]
3. Program, Semester and Section Personality development ,3rd sem ,VS1

Reply to these questions in a few sentences in the Google Form shared with you.

a. Tell me about yourself?

b. How did you spend your last 7 days?
c. What do you value most in life?

Let us check whether these statements are true or false for you.

1 Many people feel stressed. True

2 There are ways you can help yourself feel better if you’re feeling True
down.

3 One in four of us will ask for help with our mental wellbeing at some False
time.

4 People with mental health problems can’t overcome their True

challenges.

5 You shouldn’t seek help if you’re struggling with your mental well- False
being.

6 Communication is not important for mental wellbeing. False

7 Feeling supported is important for good mental wellbeing. True

8 An employer should support employees with their wellbeing. True

NOTES -
Discussion: What is wellbeing

The following discussion starts to explore students’ existing understanding of well-being.

Examples and additional detail have been provided as prompts.

1. What words come to mind when people use the term ‘wellbeing’?

"How someone might think or feel in or about themselves? The sense generated by the
combination of physical, social, intellectual and emotional factors."

Being Happy

2. With what do we associate people’s wellbeing?

Overall wellbeing includes physical and mental health; both have equal importance and one
can affect the other.

Being Happy in whatever a one doing .

3. What kinds of things make people feel good – physically, emotionally, socially,
intellectually?

Responses could include friends/family, exercise, rest and sleep, food, pets, hobbies etc.
Trips with family and friends playing with my pet
 4. What can people do to maintain a positive sense of wellbeing, both physical and
mental?

Activities like exercise/activity, healthy eating, sleep and rest are essential.
Take a cold shower , go trip with family/ friends

5. How might people feel when their overall wellbeing is at its best?

People’s thoughts, feelings, and behaviors at school, home, and work can be affected by
their sense of well-being.
Felling of being important for someonelse , when I help others

6. What kinds of things can affect a positive sense of wellbeing, or throw it off balance?

Relationships, academic, financial or work-related stress and other life changes can affect
wellbeing. Well-being can also be affected by how people manage and cope with particular
situations, such as change or pressure.

Proper balance between academic and and sports related stuff

7. How might someone think, feel or behave if their sense of wellbeing is adversely
affected?

Focus on physical responses as well as emotions and feelings, for example:

• Physical: stomach ache, ‘butterflies’, headache, other general aches and pains, tiredness
and fatigue, lack of energy, noticeable weight gain or loss
• Emotional: sadness, lack of motivation, negative thought processes, anxiety, irritability,
anger, impatience, irrational thoughts and behaviors
 8. What might affect people’s wellbeing at home or at work?

Your responses may include the effect of relationships on our self-confidence and self-
regard.

People's well-being can be deeply affected by conflicts, financial stress, or a toxic

environment at home and work. Unresolved issues, overwhelming tasks, and lack of support
can make life feel exhausting, draining their happiness and sense of stability.

9. How might well-being be affected at times of transition and change, such as moving
on from school, or starting work?

For some people, change and transition may be beneficial for their wellbeing.

During transitions like leaving school or starting a new job, well-being can be affected by
anxiety and self-doubt. The shift from familiar routines to new responsibilities can feel
overwhelming, causing stress and making it hard to find stability.

10. Is wellbeing something that people need to learn how to ‘tune into’ only at certain
times, or is it something we can help develop and nurture over a period of time?

We can learn how to spot initial signs that a positive sense of wellbeing is under threat, but
we can also develop ways in to manage situations and improve our sense of wellbeing
generally throughout our lives.
Well-being is something we can develop and nurture continuously, not just during certain
times. Ongoing practices like self-care and healthy habits help build and maintain a strong
sense of well-being over time.

11. How might learning skills for maintaining positive wellbeing at an early age benefit
people later in life?

Skills learned in one context at an early age can be applied to different contexts as they get
older.

Learning well-being skills early builds resilience and emotional intelligence, supporting better
stress management and healthier relationships throughout life.

The stress bucket challenge – fill in the blanks

1. Stressor _______grades__________

Coping Strategy _____________prepare from starting ________________

__________

2. Stressor _______felling alone__________

 Coping Strategy ____________Gaming_________________ __________

3. Stressor _________future plan________

Coping Strategy _____________meditation________________ __________

CASE STUDIES

1. Luke’s case study

● What are the signs that Luke is under pressure?

Short tempering , no interst in what I am doing

● What other signs might you see that someone is under pressure leading up to exams
and during the exam period?

Bitting nails, sweating

● What is the impact of the pressure on these thoughts, feelings, and behaviour?

Pressure can intensify negative thoughts, amplify feelings of anxiety or

hopelessness, and lead to unhealthy behaviours like withdrawal, irritability, or risk-
taking. It can overwhelm a person, making it harder to cope, think clearly, or maintain
emotional balance, often resulting in a cycle of stress and diminished well-being.

● Are there any changes in how Luke has dealt with the pressures of comparing
education to work?

It get transferred
 ● Why do you think people often imagine the worst-case scenario in high-pressure
situations?

People imagine the worst-case scenario in high-pressure situations because anxiety

and fear take over, pushing them to prepare for the worst to protect themselves. It’s a
way of trying to regain control in a moment of uncertainty, even if it intensifies their
stress.

● Are there ways to be useful or positive when under pressure and feeling stressed?

Yes, when under pressure, focusing on small tasks can help you feel more in
control. Taking deep breaths or seeking support can calm your mind, allowing you to
face challenges with a more positive outlook.

Practical suggestions of what Luke can do (relate these to his thoughts, feelings, and
behaviour).

● Speaking to other people who can offer support and guidance

● Researching websites and forums with helpful advice
● Taking more breaks and short walks
● Writing everything down in a journal and focusing on the successes/positives

Notes -

Organization of the coping strategies:

When will they happen – e.g. every day, all the time, for a short time each day, once only?
Where will they happen?
Do they require any additional resources? Who else could be involved or help?

Your suggestions-

Prepare an action plan of your coping strategies using a mind map in the space given below.

Two patterns are shared with you.

 2. Megha’s case study

Resilience and adaptability strategy cards

 Tell yourself that you are Give up trying to achieve Tell yourself it’s not going to
useless and that you can’t your goal. happen.
do it.

Ignore the disappointment Acknowledge your feelings, Talk to someone who might
and hope it goes away. but don’t blame yourself or help you see a situation
others for them. differently.

Get help or speak to Complain to people about Remind yourself of a time

someone who might know how unfair the situation is. when you managed a similar
how to deal with a situation disappointment well.
differently.

Think of the positives about Let your emotions out. Have Eat unhealthily to make you
a situation (e.g. you’ll have ambitious goals, but make feel better or forget your
more time for other things); them realistic (e.g. ‘I’m going troubles.
you’ll be able to stay at to be the best at everything I
home for longer; it would ever do’ vs. ‘I’m going to
have meant a lot of work hard to get the grades I
travelling. need’).

Reframe negative elements Recognize your value even Do things you know cheer
and turn them into positives, when you don’t get what you you up: see a friend who
i.e. look for the silver lining. wanted. makes you laugh, do an
activity/exercise you enjoy,
etc.

Re-assess goals – are they Gain perspective – how will Think about how someone
the right ones for you? this disappointment impact you admire or look up to
Learn from the experience – on your life tomorrow, next would cope in this situation.
what could you do differently week, next year?
next time?

Use positive reinforcement Take a deep breath and try Write a list of all your
(e.g. ‘I’ can do this) and again. achievements or positive
dismiss unhelpful doubts, qualities and read it to
especially absolutes (e.g. yourself as a reminder when
‘I’m never going to things go wrong
succeed’).

Topic Areas Discussed:

● Which are unhelpful coping strategies and why? What could be the eventual impact
of using these.
 ● How does a balanced approach to disappointments help a person manage them?
● What might be the implications if people don’t manage disappointments
successfully?

Skills need to be developed:

What do you think ‘resilience’ means? How can someone demonstrate resilience?

I think, resilience means being able to adjust to and recover from difficulties. It involves
staying positive, handling stress well, and pushing through challenges. Someone shows
resilience by keeping their goals in mind despite problems, learning from mistakes rather
than giving up, and asking for help when needed. Their ability to get back on track and keep
going despite tough times is a sign of their resilience.

How might someone develop the skills they need to be resilient?

To build resilience, start by practicing mindfulness and stress management to stay calm. Set
achievable goals and break them into steps to track progress. Improve problem-solving skills
and see setbacks as chances to grow. Having a supportive network of friends and family can
also help. By focusing on these areas, you can become better at handling tough situations.

In which life situations might we need to be resilient

Resilience is important in many situations, like losing a job, facing health problems, handling
personal setbacks, or dealing with relationship issues. It helps us stay strong through
changes or failures, bounce back from disappointments, and keep going despite difficulties.
Being resilient lets us handle stress and adapt to new situations, making it a key skill for
everyday and major events.

Integrated Self

Reply to these questions in a few sentences in the Google Form shared with you.

My Action Plan

1. Where do you visualize yourself at least four - five years from now? Write in some details.

2. I would like to know how you feel about your relationships, be it family, friends or partners.

3. Please share your viewpoints on value and traditions of Indian culture.

4. If you peek into the future ten years from now, where do you find yourself?

5. What is your ideal week as a future professional?

Tackling challenges with confidence

Think about a time you faced a problem or a challenge. This could be starting at a new
school, learning a new skill, or competing in a sporting event. Create a mind map of the
emotions someone might feel when experiencing one of these problems or challenges, e.g.
nervous, scared, overwhelmed, out of their comfort zone.
Taking on new challenges

This activity is designed to explore the feelings you might experience when facing and
overcoming a challenge. It also looks at what we can learn from successfully tackling
challenges in the context of the workplace.

1. What might their fears be when thinking about the challenge or problem?

When facing a challenge or problem, people might fear failure, worry about not meeting
expectations, or feel anxious about the unknown outcomes. They could also be concerned
about the potential impact on their self-esteem, relationships, or future opportunities. These
fears can create stress and hesitation, making it harder to tackle the issue effectively and
find a solution.

2. How could they turn the challenge into an opportunity?

Turning a challenge into an opportunity means seeing it as a chance to learn and grow. By
focusing on what can be gained, setting positive goals, and finding creative solutions, people
can use the challenge to improve themselves or their situation. Embracing this mindset can
lead to personal or professional growth and greater success.

3. What skills might they need to successfully tackle the challenge?

To successfully tackle a challenge, people often need skills such as problem-solving,
effective communication, and time management. Critical thinking helps in finding solutions,
while resilience and adaptability allow them to handle setbacks. Additionally, strong
organizational skills and the ability to stay focused can help in managing tasks and achieving
goals efficiently.

Overcome your fear

● Treat each challenge as an opportunity

● Find reasons to have a go
● Reach out of your ‘comfort zone’
● Have a goal and a plan
● Imagine success
● Believe in yourself
 ● Realize why your fears might not matter
● Ask yourself, ‘What’s the worst that can happen?’
● Learn from mistakes – then TRY AGAIN

Tips for helping to think positively and build self-confidence:

• Accept that things can go wrong

• Remember that most things go well
• Replace any negative thoughts using a positive explanatory style
• Remember examples of when things go well and use them to challenge pessimistic
thoughts
• Use these examples to think ‘I can help this go well because…’
• Be Always honest and take responsibility for actions

Health analysis

THIS ANALYSIS WILL GUIDE YOU IN UNDERSTANDING WHAT WORKS FOR YOU AND
WHAT IS NOT HELPING YOU. FILL OUT THE BOXES BELOW TO MOVE TOWARDS
YOUR HEALTH GOALS!

What are you doing correct? What you feel is not going correct for you?

Eatting healthy food No gym

Your plans that will help you in being fit & What is stopping you?
healthy

Self doubt
Meditation

INTRAPERSONAL METRIC

GO THROUGH EACH SECTION, AND TICK THE CHECKBOX FOR EACH STATEMENT
THAT IS TRUE FOR YOU.

FEELINGS

I feel tired these

days.
 THOUGHTS

I think I am stuck in
the past.

I keep on thinking
about the same
things.

I don't know how to

solve my current
issues.

I lack clarity in my
thinking.

ACTIONS VALUES

I am jittery when I focus on the big

something doesn't picture.
work for me.
I tend to prioritize
I am impatient with my goals
people who don't hear
me out. Life is in a mess
I like to give space I like to enrich my
and time to others. relationships.
I do not react My personal
mostly. growth is most

VALUES & PRIORITIES

FILL IN THE CHECKLIST SPACES BELOW WITH STRENGTHS & VALUES THAT GIVE
MEANING TO THE RELATIONSHIP.
HOW DO YOU ADD MEANING & VALUE TO THE RELATIONSHIP?

Adding meaning and value to a relationship involves being supportive, attentive, and
genuinely engaged with the other person. This means actively listening, showing empathy,
and offering encouragement. Sharing experiences, being honest, and working together to
solve problems can strengthen the connection. Demonstrating appreciation and making time
for each other also contribute to deepening the relationship and ensuring it remains
meaningful and fulfilling.

HOW DOES YOUR PARTNER ADD TO THIS RELATION?

A partner adds to a relationship by providing support, understanding, and companionship.

They contribute by sharing their own experiences, offering encouragement, and
collaborating on goals. Their unique qualities, such as empathy, humor, and communication
skills, enrich the relationship. By being present, actively engaging, and working through
challenges together, a partner helps build a strong, meaningful connection.
 INTERPERSONAL METRIC

MAKE YOUR WAY THROUGH EACH SECTION, AND TICK THE CHECKBOX FOR EACH
QUESTION IF IT IS TRUE FOR YOU.

FEELINGS HABITS

Do you think it is ok to Do you smoke quite

shout sometimes? often?

Is it important that your Do you eat street and

partner must obey you? oily food most of the
days?
Do you think it is ok to
make fun of your partner Do you like to be high
in public? mostly, especially in
parties?
Do you share your
feelings with others often? Do you drink quite
often?

VALUES
ACTIONS

Do you bring your work Do you think it is ok if

home quite often? your partner counters or
argue back?
Do you think it is ok to
not turn up on prior Do you think it is
commitment? important that your partner
dresses according to your
Do you think it is ok to choice?
not return phone calls
mostly? Do you like to spend time
with your friends more than
Do you spend your partner?
weekends and holidays
Do you get involved in
 Scenario Analysis

What if your partner gets transferred to another city or country suddenly? How
will you deal with such a situation? What problems you can think of, can make
being in this relationship difficult for you? How do you plan to overcome this
unprecedented crisis?

1. I need to take these steps:

If my partner gets transferred suddenly, I’ll need to maintain open

communication, set up regular virtual meetings, and plan visits
whenever possible. Difficulties might include managing time zone
differences, dealing with loneliness, and handling the costs of
travel. To overcome these challenges, I’ll focus on staying flexible,
supportive, and committed, while finding creative ways to keep the
connection strong. I believe in making the best of the situation by
nurturing trust and embracing the opportunity for growth in our
relationship.

2. Possibly these issues look difficult for me:

Differing priorities might lead to challenges in making decisions.

Long-term harmony could be affected by opposing life goals.
3. Overall, I believe in or will put my best efforts to:

Maintain a healthy relationship, talk daily, understand each others,

respect her decision, etc.

Scenario Analysis

What if you get emotionally and physically involved with someone who has a
different set of goals and values in life? How will you deal with such a
situation? What problems do you think of that can make being in this
relationship difficult for you? How do you plan to overcome this
unprecedented crisis?

1. I need to take these steps:

I need to have honest conversations about our differences and

work toward shared understanding. If challenges continue, I’ll
evaluate the relationship's future and determine if adjustments can
be made.
2. Possibly these issues look difficult for me:

Differing priorities might lead to challenges in making decisions.

Long-term harmony could be affected by opposing life goals.

3. Overall, I believe in or will put my best efforts to:

I will prioritize honest dialogue and mutual understanding to

manage our differences. I’ll strive to find a compromise that aligns
with both our objectives.

Scenario Analysis
What if your parents disagree with your choice of partner or career? How will
you deal with such a situation? What problems you may face if you choose to
defy your parents? How do you plan to overcome this crisis?

1. I need to take these steps:

Communicate openly: Discuss my choices with my parents,

explaining my reasons and listening to their concerns.

Seek compromise: Look for ways to address their concerns while

staying true to my goals.

Stand firm respectfully: If necessary, assert my decisions while

maintaining respect for their viewpoints.

2. Possibly these issues look difficult for me:

Strained relationships: Potential conflicts and emotional stress

with my parents.

Loss of support: Possible reduction in financial or practical

support from them.
3. Overall, I believe in or will put my best efforts to:

Stay true to my decisions: Prioritize my own goals while respecting

my parents.