Session 1: Stress Management

What is Stress?
Stress can be defined as our emotional, mental, physical and social reaction to
any perceived demands or threats. These demands or threats are called
stressors. Stressors are the reason for stress.

For example,
 You are too close to the exams but feel unprepared.
 You are experiencing a loss of someone close in the family.
 You are worried about what people would think of you if you don't dress
well or cannot speak confidently.

Stress Management

Managing stress is about making a plan to be able to cope effectively with daily
pressures. The ultimate goal is to strike a balance between life, work,
relationships, relaxation, and fun. By doing this, you are able to deal with daily
stress triggers and meet these challenges head-on.

Always keep in mind the ABC of stress management

A: Adversity or the stressful event

B: Beliefs or the way you respond to the event
C: Consequences or actions and outcomes of the event
Management Techniques

Here are a few simple stress management techniques.

• Time management: Proper time management is one of the most effective

stress-relieving techniques.

• Physical exercise and fresh air: A healthy lifestyle is essential for students.
Stress is generally lower in people who maintain a healthy routine. Doing yoga,
meditation and deep breathing exercises help in proper blood circulation and
relaxes the body. Even taking a walk or playing in the park will help you get a
lot of fresh oxygen, which will help you become more active.

• Healthy diet: Having a healthy diet will also help you reduce stress. Eating a
balanced diet, such as Dal, Roti, vegetables and fruits will give you the strength
to do your daily work efficiently.

• Positivity: Focussing on negative aspects of life will add more stress. Instead,
learn to look at the good things and stay positive. For example, instead of
feeling upset over a scoring less in a test, try to maintain a positive attitude
and look at ways to improve the next time.

•Sleep: We should get a good night's sleep for at least 7 hours so that your
brain and body gets recharged to function better the next day.

•Holidays with family and friends: Going to a relative's place, such as your
grandparents' house or a new place during your summer vacations can help
you break from the normal routine and come back afresh.

Ability to Work Independently

If you can become a calm(श ांत) and relaxed person, you will have the ability to
work which means.
1. becoming self-aware, self-monitoring, and self-correcting.
2. Knowing what you need to do.
3. Taking the initiative rather than being told what to do.
4. Recognizing your mistakes and not blaming others.
5. having the ability and will to learn continuously.
Emotional Intelligence

Emotional intelligence is the ability to identify and manage one's own emotions,
as well as the emotions of others.

 Emotional awareness: the ability to identify and name one's own emotions.
 Harnessing emotions(भावनाओं का दोहन): the ability to harness and apply

emotions to tasks like thinking and problem solving.

 Managing emotions: the ability to regulate one's own emotions when
necessary and help others to do the same.

Some steps to manage emotional intelligence are as given below.

• Understand your emotions: Observe your behaviour and note the things you need
to work on. You can then work on the things you can then work on the things you
need to improve.
 Rationalize: Do not take decisions sudden; be rational in your thinking.
• Practice: Do meditation and yoga to keep yourself calm.

Session 2: Self-awareness - Strength and Weakness Analysis

Techniques for Identifying your Strengths and Weaknesses Finding Strengths
(or abilities)

 Think of anything that you are always successful at.

 Think about what others like in you.
 Take out time and think about what you do well.

Finding Weaknesses

 Point out the areas where you struggle and the things you find difficult to do.
 Look at the feedback others usually give you.
 Be open to feedback and accept your weaknesses without feeling low about
it. Take it as an area of improvement.
Difference between Interests and Abilities (Strengths)

Interests

1. Things that you like to do in your free time that make you happy. An
acquired or natural capacity
2. Things you are curious about or would do even if no one asked you to do it.
3. Things you want to learn or would like to do in the future

Ability

1. An acquired or natural capacity

2. Able you to perform a particular job or task with considerable proficiency.

Session 3: Self-motivation

Self-motivation is simply the force within you that drives you to do things. Self-
motivation is what pushes us to achieve our goals, feel happy and improve our
quality of life. In other words, it is our ability to do the things that need to be
done without someone or something influencing us.

Qualities of Self-motivated People

1. Know what they want from life

2. Are focused

3. Know what is important

4. Are dedicated to fulfill their dreams

Building Self-motivation

 Find out your strengths

 Set and focus on your goals
 Develop a plan
 to achieve your goals
 Stay loyal to your goals
Session 4: Self-regulation Goal Setting

Goals: They are a set of dreams with a deadline to get them, for example, saving
pocket money to buy a favourite mobile phone by a particular date.

Goal setting: It is all about finding and listing your goals and then planning on how
to achieve them.

How to Set Goals?

We can use SMART method to set goals. SMART stands for:

• Specific: A specific and clear goal answers . six questions. Who is involved in
the goal? What do I want to do? Where do I start? When do I start and
finish? Which means do I use? Why am I doing this?

Not a specific goal: "I would learn to speak English."

Specific goal: "I would learn to speak English fluently by joining coaching
classes after my school everyday, and in six months I will take part in the inter-
school debate competition."

Measureable: A measureable goal answers the questions "How much?", "How

many?" and "How do I know that I have achieved results?"

Not measurable goal: "I want to be rich."

Measurable goal: "I want to have 5 times more money than what I have
today in my hand at the end of this year."

Achievable : Breaking down big goals into smaller parts will make the goal
achievable. Bigger Goal: "I want to become a teacher in my school."

Realistic: A realistic goal would be something that we want to achieve and

can work towards.

Example of unrealistic goal: "I will read my entire year's syllabus in one day
and get good marks."
 Realistic goal: "I spend 3 hours every day of the year after school to revise
my subjects to get good marks in the exams."

• Time bound: A SMART goal should have a timeframe by when the goal
needs to be achieved.

This encourages us to take actions to completely fulfill the goals.

Not a time bound goal: "I want to lose 10 kg someday."

Time bound goal: "I want to lose 10kg in the next 6 months."

Session 5: Self-regulation Time Management

Time Management and Its Importance

Time management is the thinking skill that helps you to

 Complete tasks on time.

 Make a daily timetable.
 make a good guess at how long it will take you to do something.
 submit homework and assignments on time.
 not waste time during the day.

Four Steps for Effective Time Management Organise

[Link]: We plan our day to- day activities.

2. Pritortis: We make a to-do list that has all our activities and we rank them
in the order of importance.
3. Control: We have a control over our activities and time.
4. Track: We identify and note where we have spent our time.

****************
 Self Management Skills Class 10 Questions and Answers
Q1. Stress is identified as a condition in which a person is ........
A) tensed
B) worried
C) relaxed
D) both (A) and (B)

Answer (D)

Q2. What plays a major role in reaction to stress

A) Emotions
B) Personality
C) Confidence
D) None of these
Answer (B)

Q3. The feeling of self-awareness enhances our........

A) Self-confidence
B) Self-monitoring
C) Self-Regulation
D) All of the above
Answer (A)

Q4. The internal stress caused by ........

A) pent-up worries (दबी हुई च त ां )
B) laziness
C) survival stress
D) experiences
Answer (A)

Q5. ......... is not a symptom of stress?

A) Increased sweating (बढ हुआ पसीन )
B) Cold hands or feet
C) Dry mouth
D) None of these
Answer (D)

Q6. What is 'M' in the 'SMART' goal setting method

A) Must
B) Meaning
C) Measurable
D) None of these
Answer (C)

Q7. What is 'S' in the 'SMART' method of goal setting?

A) Smart
B) Special
C) Speed
D) Specific
Answer (D)

Q8. Physical exercise is used as a stress management technique because

 A) It improves blood circulation
B) improves self-image
C) make us feel better
D) All of the above
Answer (D)

Q9. Stress management prevents _________

A) psychological disorders
B) behavioural problems
C) both of the above
D) none of the above
Answer (C)

Q10. Self-Reliance means _____ आत्मननर्भरत

A) Ability to Work Independently
B) Complete the task effectively
C) Both of the above
D) None of the above
Answer (C)

Q11. Importance of stress management is/are

A) Improves mood
B) Boosts immune system
C) Increases efficiency
D) All of the above
Answer (D)

Q.12 Which of the following help to manage stress?

A) Self-awareness of symptoms of stress
B) Speaking out to the family and friends
C) Both of the above
D) None of the above
Answer (C)

Q.13 Impact of stress depends on _________.

A) Age and health
B) Profession
C) Living conditions
D) All of these
Answer (D)

Q14. Which is the odd stress symptom of the following?

A) Social withdrawal
B) Depression
C) Tiredness
D) Anxiety
Answer (C)

Q15. _____________ is a practice of focusing on his/her mind.

A) Yoga
B) Physical Exercise
C) Meditation
D) Nature Walk
Answer (C)
Q16. .............. helps to manage stress?
A) Recreational activities like watching movies etc
 B) Going On Vacations with Family and Friends
C) Taking Nature Walks
D) All of the above
Answer (D)

Q17. Radhika has prepared a timetable to achieve her goal. This skill is known as
A) Self-Awareness
B) Responsibility
C) Time-Management
D) Adaptability
Answer (C)

Q18. Stress leads to……………….

A) happiness
B) positive thinking
C) firmness
D) mental troubles
Answer (D)

Q11. PT-2 exam is approaching nearby. Rahul is feeling unprepared. This situation causes
A) confidence
B) stress
C) positiveness
D) strong beliefs
Answer (B)

Q12. Which of the statements below is showing Rohan's weakness?

A) Rohan play the guitar very well.
B) Rohan is good at creative writing
C) Rohan finds it difficult to read English newspaper.
D) None of the above
Answer (C)

Q13. The force that is within you drives you to do things.

A) Self-Awareness
B) Self-Regulation
C) Self-Motivation
D) None of the above
Answer (C)

Q14. Which of the following makes a person complete work or studies without others cheering him?
A) Self–confidence
B) Communication
C) Self–motivation
D) Self–Esteem
Answer (C)

Q15. Which of the following is one of the signs of stress

A) tiredness
B) headache
C) feeling low
D) all of these
Answer (D)

Q16. Which of the following activity does not reduce the stress?
A) Time Management
 B) Physical Exercise
C) Feeling Worried
D) Healthy Diet
Answer (C)

Q18. Converting weakness into strength and strength into an exceptional talent is known as
A) self-awareness
B) self-confidence
C) self-reliance
D) self-regulation
Answer (A)

Q20. Which of the following can be considered as external motivation?

A) reward
B) appreciations
C) recognition
D) all of the above
Answer (D)

Q21. Rakesh practises hard to get the best dancer award in the competition. What type of motivation is this?
A) Internal
B) External
C) Intermediate
D) None of the above
Answer (A)

Q22. Radhika performed in inter-school competitions and learn some skills, such as debating, singing etc. What type of
motivation is this?
A) Internal
B) External
C) Intermediate
D) None of the above
Answer (A)

Q23. A set of dreams with a deadline to get them...............

A) Goals
B) Goal Setting
C) Vision
D) None of the above
Answer (A)

Q24. We can use ______ method to set goals.

A) SMART
B) CLASS
C) FIRST
D) None of the above
Answer (A)

Q25. Goals should be ____________

A) Specific
B) Measurable
C) Achievable
D) All of the above
Answer (D)
Q26. ____________ is the ability to plan and control how you spend the hours of your day well and do all that you want
to do.
A) Self management
B) Time management
C) Goal management
D) None of the above
Answer (B)

Q27. The process of ______________ in your life helps you decide on how to live your life, where you want to be, and
how you want to be in the future.
A) managing time
B) goal setting
C) dealing people
D) goals allows to
Answer (B)

Q28. How to be a successful person?

A) separate out what’s important
B) focus on the end result
C) successful in career and life
D) All of the above
Answer (D)

Q29. Time management helps an individual in…..

A) complete tasks on time
B) not to waste time
C) set future goals according to completion of tasks at regular interval
D) all of these
Answer (D)

Q31. Strength and weakness analysis starts with

A) knowing others
B) understanding feelings of others
C) identifying others fault and weaknesses
D) knowing yourself
Answer (D)

Q33. Qualities of Self-motivated People is/are ____________

A) They are focused
B) They know what is important
C) They are dedicated to fulfill their dreams
D) All of the above
Answer (D)

Q36. Which of the following technique help you to become more active physically?
A) Exercises and Yoga
B) Sleep
C) Healthy Diet
D) Sleep
Answer (A)

Q39. He likes, dislikes, beliefs, values and background considered as

A) knowing oneself
 B) knowing others
C) knowing the peers
D) knowing relatives
Answer (A)

Q40. Paresh did not like to lose any game or sports. This is his
A) strength
B) weakness
C) emotional intelligence
D) positive feelings
Answer (B)

Q43. Self-Reliance means _____

A) Ability to Work Independently
B) Complete the task effectively
C) Both of the above
D) None of the above
Answer (C)

Q44. We can enhance Ability to work independently by being _____________

A) Self-aware
B) Self-motivated
C) Self-regulated
D) All of the above
Answer (D)

[Link] of the following is not a Stress management technique?

A) Taking Nature Walk
B) Focusing on negative aspects of life
C) Maintaining a positive attitude towards life
D) None of the above
Answer (B)

Q46. Being _________ means that you can identify your strengths and weaknesses
A) Self-Aware
B) Self Motivated
C) Self Regulated
D) None of the above
Answer (A)

Q50. Write Full form of ‘SMART’

A) Special, Method, Active, Rate, Time
B) Specific, Measurable, Achievable, Relevant, Time-bound
C) Specific, Active, Method, Relevant, Time-bound
D) None of the above
Answer (B)

Subjective Questions of Self Management Skills

1. Describe stress and stress management in your own words.

Ans. Stress is our emotional, mental, physical and social reaction to any perceived demands or threats.
For example, you are too close to the exams but feel unprepared.
 Stress Management is about making a plan to be able to cope effectively with daily pressures. You have to make
a suitable plan for your daily life routines so that it would not put hard pressure on you. If you are not able to
manage yourself to the increasing pressure this will led to stress.

Our main goal is to maintain a balance between life, work, relationships, relaxation and fun. By doing this, you are
able to manage stress-related problems in your daily life.

2. List your favourite stress management technique and elaborate on why you find it the most effective for you.

Ans. The stress management techniques are:

•Time Management -
• Physical exercise and fresh air -
• Healthy diet -
• Positivity -
• Organising academic life -
•Sleep -
•Holidays with family and friends –

3. What is Goal Setting?

Ans. Goal setting is a process that helps a person to decide where he wants to go in life. This will help them to
decide where to put their efforts to achieve that goal. After deciding the goal or aim of life one can easily go
through the process of achieving it. This gives you the motivation to work hard.

4. What is time management and how can you manage your time?

Ans. Time management is the ability to plan and control how you spend the hours of your day well and do all
that you want to do.