Class 10 - Chapter 2 - Self-Management-II
Self-Management-II: Deep Dive into Well-being
Managing Stress, Boosting Motivation, and Enhancing Self-Regulation
Self-Management: A Recap & Expansion
Self-management is applying and using self-characteristics responsibly.
It is crucial for achieving goals and handling situations smartly.
It encompasses:
- Self-awareness
- Decision-making
- Problem-solving
- Efficient time management
- Planning
- Self-development
Benefits include academic productivity, timely task completion, and effective stress management.
Understanding Stress
Stress is a normal physical or mental agony that happens when someone feels threatened, upset, or in danger.
Its nature can be real or imagined.
Impact:
- Makes us perform under pressure.
- Can lead to memory loss, pain, improper diet, and health issues.
- Excessive stress can lead to drug abuse, aggression, unethical behavior, dullness, nervousness, rudeness, and poor impression.
How To Manage Stress? (Overview)
The strategy is to learn to handle stressful situations.
The approach is to be motivated and properly self-managed.
We will discuss how to deal with stress and improve stress management skills.
Following Measures:
- Physical Exercise
- Yoga
- Meditation
- Enjoyment/Hobbies
- Vacation
- Nature Walks
- Working Independently
Stress Management Technique 1: Physical Exercise
It is the first step towards wellness.
It strengthens overall body and sense of well-being.
It accelerates production of the brain's 'feel-good' factor (endorphins).
It makes us feel mentally strong.
Activities include outdoor games, running, hiking, etc.
It contributes to happiness and confidence.
Regular exercise increases self-confidence, relaxes, and lowers risks of depression and anxiety. It also improves sleep quality often disrupted by stress.
Stress Management Technique 2: Yoga
Yoga emphasizes on proper breathing and mind-body-spirit connections.
Poses include Sukhasana, Uttanasana, Savasana, etc.
Benefits:
- Brings together physical health and mental discipline.
- Focuses on being present in the moment and finding peace.
- Teaches to reduce stress and create a happier, healthier life.
- Builds ability to be calm, focused, balanced, and relaxed.
Stress Management Technique 3: Meditation
Meditation is one of the most popular ways to relieve stress.
The technique is to get centered when carried away by emotional stress.
The process involves sitting in a relaxed position, focusing mind on one thought for 5-20 minutes without distraction.
It stops mind from deviating to random thoughts, fostering calm.
Stress Management Technique 4: Enjoyment/Hobbies
It is essential for refreshment in a stressful life.
Take time out from busy schedules for things you like to do.
Activities include playing games, watching movies, doing art & craft, dancing, singing.
It helps achieve a happier mental state and release stress.
Stress Management Technique 5: Vacation
The purpose is taking a break from daily routines and going on holidays.
It releases stress.
It generally helps forget work load and other worries.
Stress Management Technique 6 & 7: Nature Walks & Working Independently
Nature Walks
Being in nature's lap is like being in heaven.
Benefits include increased oxygen, improved blood circulation, recharging, and releasing stress.
The atmosphere allows for breathing fresh air and talking to others.
Dusk decreases stress and evolves with more positivity.
Working Independently
Working without constant support, interference, or supervision.
It increases work satisfaction and harnesses inner talent.
It enables tackling duties and taking credit for success.
It helps manage time according to priority.
Self-Motivation: The Driving Force
It is like a ray of sunlight in a dark room – it keeps reminding you to achieve desires.
It encourages oneself to continue progress towards goals, even when challenging.
It provides the energy needed to do any work.
How to Get Motivated:
- Morning Thought: "Today I will be better than yesterday and today is my best day."
- Perspective: Always choose to be happy; maintain motivation even in tough times as problems are temporary.
- Gratitude: Find something good in every situation.
- Social Support: Talk to family and friends who motivate you and make you feel good.
- Sharing: Share your ideas and help others to get excited.
Self-Awareness (Deeper Dive)
Definition: The knowledge of knowing about oneself.
Benefit: Denotes better understanding of ourselves and enables us to experience ourselves as unique and separate individuals.
Core Principle: Being honest with oneself.
Types of Self-Awareness:
- Internal Self-Awareness: Clearly seeing your own values, passions, aspirations, thoughts, feelings, behaviors, strengths, and weaknesses.
- External Self-Awareness: Understanding how others perceive you in terms of values, passions, behaviors, strengths, and weaknesses. This shapes how you appear to others.
Self-Regulation: The Adaptive Skill
Definition: Refers to self-acting or self-operating.
Core Ability: Good at self-regulation means coping well with changes and adjusting to different situations easily.
Growth Mindset: Seeing challenges positively as exciting opportunities for self-development.
Benefit: Can produce positive results for life.
Development: Requires emotional control, introspection, and sustained focus.
Q & A
A. One-Word/Fill in the Blanks/Dash-Type Questions
B. Short Answer Type Questions
a) Self-Management
b) Stress
c) Meditation
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