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Self management skills Class 10
- 2. TABLE OF CONTENTS 01 STRESS 101 02 Stress Management 03 Working independently 04 Self Awareness 05 Self Motivation 06 Self Regulation
- 4. STRESS AND ITS EFFECTS Stress is caused when things like fear, unmet expectations, or anxiety, create a chaotic experience, and result in emotional disturbance in an individual. The things which cause stress are termed as stressors. It can result in addictions, headaches, and heart problems.
- 5. Who suffers from it? Adolescents Working Adults Elderly
- 6. Causes of Stress Threat Dangerous Situations Peer Pressure Financial Loss Discrimination Bad experiences
- 7. TYPES OF STRESS Acute Stress Chronic Stress Eustress The stress which helps us in pushing our limits and provides energy and motivation. This comes from surprise stressors and disappears once the stressor has been addressed. This results from repeated exposure to stressors and takes a heavy toll on physical and mental health.
- 9. STRESS MANAGEMENT & ITS BENEFITS Stress management is a wide range of techniques which help individuals in not thinking of anxiety or negative thoughts and working on their overall well-being by enabling them to cope with psychological stress. Benefits: o Allows a person to react positively in difficult situations. o Allows individuals to understand their levels of stress to allow them to help themselves or seek advice from professionals. o Helps in identifying the type of stressor (Positive, Dangerous or Irrelevant) o Stress management helps in dealing with stressors with practical measures. o Brings a positive change in the outlook and lifestyle of a person.
- 10. STRESS MANAGEMENT TECHNIQUES Physical Exercise Yoga Meditation Vacations w/friends and family Taking nature walks
- 11. Physical Exercise Releases endorphins and helps overcome insomnia. Helps in venting out negative feelings. Helps in tackling difficult situations positively. Improves state of body. Helps in building confidence and self-esteem.
- 12. Yoga Reduction in cortisol hormone levels. Sound sleep Enables to focus on what’s going on. Emotional control over self. Sense of happiness
- 13. Helps individuals focus on the present. Builds up creativity, tolerance, and imagination. Provides motivation and reduces negative feelings. Develops a sense of self- awareness. Helps change perspective whenever required. Meditation
- 14. Adds variety to monotonous life. Creates memorable moments. Develops a sense of creativity, self inspiration and socializing. Relaxing and rejuvenating. Helps develop various hobbies like photography. Vacations w/friends and family
- 15. Calms a disturbed mind. Improves positivity and mental well- being. Develops a sense of creativity, self inspiration and socializing. Induces cooperation, unity and harmony. Helps develop various hobbies like photography. Taking nature walks
- 16. Effects of too much stress A small amount of stress can be beneficial but too much stress can interfere with our lives by causing health problems on a long run. In a student’s life, low grades, hectic schedules etc. can build up their academic stress. That is why stress management techniques can be practised by oneself and in extreme cases, professional help may be sought.
- 18. An independent person A person who is aware of his feelings, evaluates his behavior, and corrects his mistakes. He knows what to do and takes the initiative. He takes ownership of his mistakes and works the best of his ability.
- 19. Benefits of working independently Boosts self- confidence Makes the person self reliant Makes the person emotionally independent Easier Decision making Brings out the best in a person Increases self- esteem and self-value Makes the person accountable
- 20. Skills required to work independently Self Motivation Organizational Skill Multitasking One should be able to motivate oneself to complete a task, even in the absence of others. One must organize tasks in a manner which suits him to achieve the objectives on time. One who works alone must be able to handle multiple tasks at the same time.
- 21. Skills required to work independently Discipline Communication Resourcefulness One should follow the planned schedule after organizing the tasks. Expressing oneself in an effective manner through calls/e-mails is essential. One must be resourceful to handle any situation.
- 22. KEYS TO BECOMING SELF-RELIANT Self Awareness Self Motivation Self Regulation Internal Self Awareness External Self Awareness Intrinsic Motivation Extrinsic Motivation
- 23. 4. SELF AWARENESS Self Awareness means “being aware of your personality”. It allows one to understand how others perceive their attitude, and responses. When one is self aware, they are more confident, innovative, and empathetic. Self awareness allows individuals to become better leaders and let them work independently too.
- 24. External Self-Awareness Internal Self-Awareness This type requires us to understand how others perceive us. It often surfaces in situations when people are the center of attraction. People with high degree of external awareness are called “Pleasers”. They’re aware of others evaluating them and hence behave in a socially acceptable way. This can cause people to become anxious of how others perceive them. This type represents how we see our values, passion, feelings etc. and how they impact others. This has positive impacts like high satisfaction, personal and social control, and happiness. Some of the negative impacts are anxiety, stress and depression. To become more self-aware, we must question ourselves everyday about what went well and what didn’t. We should also think of how we can become smarter tomorrow.
- 25. INTROSPECTORS SEEKERS PLEASERS AWARE Clear on who they are and don’t challenge their views or look for blind spots by getting feedback resulting in bad relationships and limited success. Clear on who they are and their desires. Seek and value others’ opinions. They’re great leaders and have realized the true benefits of self-awareness. They don’t know who they are, what they stand for, or how their peers see them and end up feeling frustrated with their performance. They’re too focused on what others think of them, overlook what matters to them and over time, they make choices that are not in service of their own success and achievements. THE FOUR LEADERSHIP ARCHETYPES
- 26. 5. SELF MOTIVATION It drives a person to attempt to accomplish tasks and occurs when a person independently uses strategies keep himself on track towards achieving a goal. The elements that keep a person motivated: a. Personal drive to achieve, desire to improve or to meet expected standards. b. Commitment to personal or organizational goals. c. Initiative or readiness to act on opportunities. d. Optimism – Ability to continue and pursue goals in the face of failures.
- 27. Extrinsic Motivation The behavior of a person that is driven by the desire to attain some sort of an external award like money or good grades. Examples include: • Completing work for money. • Helping people for praise from loved ones. • Completing coursework for grades. Intrinsic Motivation The behavior of a person that is driven by his innate desire to do something for his own sake and personal rewards. Examples include: • Learning to code as you like to learn new things. • Going for a run as you find it relaxing. • Painting a picture as you feel happy.
- 28. Skills involved in Self-Motivation Setting high but realistic goals Taking an appropriate level of risk Looing for constant feedback in order to improve Being committed to one’s goals Utilizing opportunities Continuing to pursue goals despite setbacks
- 29. 6. SELF REGULATION It is the ability to understand and manage your reaction to the things happening around you. This allows you to control reactions, calm down after something exciting or upsetting happens, focus on a task, refocus attention on a new task, and get along with everyone else. Developing this requires self awareness, emotional intelligence, coping with stress, relating to others, and sustaining focus.
- 30. IMPORTANCE OF SELF REGULATION Helps people to behave in socially acceptable ways and endows them with the ability to control impulses. Helps people in making friends and allows children to express emotions in an appropriate manner. Makes people more independent by enabling them to make the right decisions about their behavior. Helps in managing stress by helping in coping with strong feelings and enables them to calm down, when angry. ANGRY KALM
- 32. THANKS! Name – Yashita Jain Class – 10B Roll Number – 37 Student ID - 1152554