PART

A
EMPLOYABILITY
SKILLS
 SELF MANAGEMENT
SKILLS-II

Session 1:Apply stress management

techniques
Meaning and Importance
of Stress Management

• Stress : physical, mental, or emotional strain

or tension.
• Stress Management: focusing human efforts
for maintaining a healthy body and mind
capable of better withstanding stressful
situations.
• positive effect: help us stretch ourselves to
new level.
• Negative effect : leads to anxiety and sorrow
resulting in ill status of mental and physical
Agents/causes of stress
 Origin/causes of stress

Mental:
• Stress from studies(exams, late submission of
documents)
• Setting high expectations.
Physical:
• Hormonal changes,
• Seek more independence
• More conscious about physical appearance .
 Origin/causes of
Social :
stress
• Discard amongst family members
• Peer pressure
• Maintaining balance in relationships amongst friends
• Status show off

Financial:

To find more independent

 Importance of Stress
Management
Benefits of stress management:
• Improves mood
• Boosts immune system
• Promotes longevity
• Leads to burst of physical strength, which is vital for goal
achievement
• Complete mental and physical engagement for task
accomplishment
• Increases efficiency and effectiveness
• Prevents psychological disorders and behavioral problems
 Physical signs of stress :

• Breathlessness • Sweaty palms

• Dry mouth • Cold hands and feet
• Butterflies in stomach • Irritation
• Indigestion • Hyperactivity.
• Nausea
• Acidity
• Fatigue
 Stress Management
Techniques
Physical Exercise and fresh air
• Physical exercise in the form of walking, skipping or indulging
in any sports
• they stabilize mood, improve self-esteem and induce sleep.
• Helps to get lot of oxygen , which helps us to become more
active.
Yoga
• includes a series of postures ,breathing exercises
• To control of body and mind.
Meditation
A practice to focus mind on a particular object, thought or
activity to achieve a calm mental state reducing stress.

Enjoying
Recreational activities like watching movies, attending
concerts, playing games,
involving in adventure sports, singing, dancing or even
sketching

Going On Vacations with Family and Friends

an opportunity of taking a holiday from our routine.

Taking Nature Walks

brings us a calmness and helps us relax.
• Time management: Proper time management is one of the
most effective stress-relieving techniques.
• Healthy diet:
▪ help you reduce stress.
▪ will give you the strength to do your daily work efficiently.
⮚ Positivity: Focusing on negative aspects of life will add more stress.

⮚ Organising academic life,no delaying:

▪ By keeping class notes organized

▪ finishing in assignments on time
▪ keeping track of all deadlines, stress can be reduced to a great extent.

⮚ Sleep: 7 hours sleep will help brain and body gets recharged to function
better the next day.
 Activity
Complete the below table by listing the situation(s) that can cause
stress and what will you do to avoid stress in such situations. Use the
stress management techniques.
 SESSION 2
Demonstrate the
ability to
work independently
 Ability to Work
Independently
• to take ownership of the task assigned
• We should be a calm and relaxed person,
• becoming self-aware, self-monitoring and self-
correcting.
• knowing what you need to do.
• Taking the initiative rather than being told what to do.
• recognizing your mistakes and not blaming others.
• having the ability and the will to learn continuously.
Importance of The Ability
to Work Independently
Benefits of working independently advocate its importance.
• Ensures greater learning.
• Individuals feel more empowered and responsible.
• It provides flexibility to choose and define working hours and
working mechanisms.
• Failure and success of the task assigned are accounted by
individuals.
• Individuals become assets to organizations, groups and
nations
• It ensures creativity and satisfaction amongst individuals.
 Enhancing Ability to
Work Independently
Self-Awareness
❑ Having conscious knowledge of your own self, capabilities, feelings
and one’s own character
❑ It helps individuals to chart their ways for working independently.
Self-Motivation
❑ Self-motivated individuals have an inner urge to do something,
❑ achieve their goals without any external pressure.
❑ It is a life skill and must be necessarily developed.
Self-Regulation

❑ guides independent individuals

❑ it helps them consider long term consequences rather than just

transient feelings.

❑ It leads to a responsible and a value driven behavior

 Emotional Intelligence
❑Ability to identify and manage one’s own emotions, as
well as the emotions of others.
Three skills in emotional intelligence:
❑ Emotional awareness: the ability to identify and name one’s
own emotions.
❑Harnessing (controlling)emotions: 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.
steps to manage emotional
intelligence
• Understand your emotions: Observe your
behaviour and note the things you need to
work on. You can then work on the things
you need to improve.
• Rationalise: Do not take decisions
abruptly; be rational in your thinking.
• Practise: Do meditation and yoga to keep
yourself calm
Self-awareness— Strength
and Weakness Analysis
• strength and weakness analysis begins
with knowing yourself first.
• Knowing Yourself:
Knowing
Yourself
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.
 Questions to find your
strengths and weaknesses
• How am I different from others?
• What do I do better than others?
• What do other people admire in me?
• What makes me stand out?
• Where do I worry and struggles?
• Where, how and why do others perform better
than me?
• What advice for improvement do I often receive
from others?
Difference between Interests
and Abilities (Strengths
 Self-motivation

⮚ the force within you that drives you to do

things.
⮚ pushes us to achieve our goals, feel happy
and improve our quality of life.
⮚ our ability to do the things that need to be
done without someone or something
influencing us.
examples
 Types of Motivation

• Internal Motivation: LOVE .We do things

because they make us happy, healthy and feel
good. For example, when you perform on your
annual day function and you learn something
new, such as dancing, singing, etc., you feel
good.
• External Motivation: REWARD We do things
because they give us respect, recognition and
appreciation. For example, Suresh participated
in a 100m race and won a prize. This motivated
him to go for practice every morning
Qualities of Self-
motivated People
Building Self-motivation
 Self-regulation— Goal
Setting
• Goals: set of dreams with a deadline to get
them, eg:, saving pocket money to buy a
favourite mobile phone by a particular date.
• Goals allow you to separate out what’s
important.
• It helps you to focus on the end result instead
of less important work which will bring
success in your career and personal life.
• Goal setting: finding and listing your goals and
then planning on how to achieve them.
 SMART method to set
goals
• S: Specific
• M: Measurable
• A: Achievable
• R: Realistic
• T: Time bound
 SMART method to set
• goals
S(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?
• Example: 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.”
 SMART method to set
goals
• Measureable: A measureable goal answers
the questions
• “How much?”
• “How many?”
• “How do I know that I have achieved results?”
• E.g: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.”
 SMART method to set
goals
• Achievable : Breaking down big goals into
smaller parts will make the goal achievable.
• Example: Bigger Goal: “I want to become a
teacher in my school.” Breaking it into
smaller goals: Complete higher secondary
• Complete Graduation
• Complete B.Ed.
• Apply for jobs in the teaching field
Realistic: A realistic goal would be something
that we want to achieve and can work towards.

E.g: 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.”
 SMART method to set
goals
• 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.
• Eg: 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.”
Self-regulation— Time
Management
 Time
Management
• 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
Tips for Practicing the Four Steps
for Effective Time Management

• Avoid delay or postponing any planned activity

• Organize your room and school desk
• Develop a ‘NO DISTURBANCE ZONE’, where
you can sit and complete important tasks
• Use waiting time productively
• Prepare a ‘To-do’ list
• Prioritise
• Replace useless activities with productive
activities