Unit-II- Self Management Skills-II
Session-1: Stress Management Techniques
Session-2: Ability to work independently
Solved Exercise:
I. Multiple choice questions. Tick the correct answer.
1. Which of these does not help you manage stress?
a. yoga b. breathing exercise c. Nature walks d. Meditation
Answer: Nature walks
2. Which of these is not a source of stress?
a. sleep b. worries c. tension d. danger
Answer: sleep
3. What types of hormones are released by the body when we exercise?
a. endorphins b. pheromones c. bile d. morphemes
Answer: endorphins
4. Which of these can help to uplift mood and release stress?
a. Noise b. Pollution c. Nature walks d. all of these
Answer: Nature walks
5. Bad stress generally results in-
a. Eustress b. Distress c. Both a & b d. None
Answer: Distress
6. Which of these is not a quality that is required by an independently working person?
a. self motivation b. distress c. self-regulation d. self awareness
Answer: Distress
7. A feeling of self-awareness generally enhances our_______________.
a. oratory skills b. work skills c. stress levels d. self confidence
Answer: Self-confidence
8. General feeling of self awareness enhances your
a. self-regulation b. self-motivation c. self-confidence d. all of these
Answer: Self-Motivation
9. Your ability to keep work organized denotes your-
a. patience b. character c. planning d. organization skills
Answer: Organization skills
10. Your ability to do multiple tasks at the same time is called-
a. versatility b. multitasking c. both a & b d. none
Answer: Both a & b
II. Fill in the blanks:
1. Walking helps our body to release hormones called_____ , which helps in reducing stress.
Answer: Endorphins
2. __________ relationships are the most important source of stress reduction.
Answer: Social
3. The process of managing the stress is called_______________.
Answer: Stress Management
4. Yoga and _________exercises associated with yoga help to improve levels of oxygen in the body which is very useful in overcoming stress.
Answer: Breathing
5. _________ stress is when people make themselves stressed on their own.
Answer: Internal
6. The ability to work independently means that one is able to do the task given to her/him with minimal_______________________.
Answer: Amount of supervision
7. One important quality that is required in independent workers is that they should be able take ownership of their_____________ without looking for excuses.
Answer: Mistake
8. The ability to perform multiple tasks at the same time is called ____________.
Answer: Multitasking ability
9. _______ refers to your knowledge or understanding of yourself.
Answer: Self Awareness
10. The ability to manage your emotions, desires and behaviours in order to accomplish a given task is called_________.
Answer: Self regulation
II. Short answer questions.
1. What is the meaning of stress in our day-to-day life?
Answer: Stress is defined as a state of mental or emotional strain caused by adverse adverse circumstances. In moderate amounts, stress is beneficial for us. It helps us to stay safe from dangerous situations. It also helps us to meet our daily challenges and motivates us to reach our goals. In fact, stress can help us accomplish tasks more efficiently. It can even boost our memory.
2. Describe some ways of managing stress.
Answer: Stress Management Techniques:
Yoga and Breathing Exercises: Yoga and various types of breathing exercises derived from yoga are a proven way of reducing stress levels. For example, diaphragmatic or belly breathing is a breathing technique where, every deep breath goes straight to the lungs and fills the body with oxygen.
Thinking and Meditation: This is a practice where we use a technique such as mindfulness or focusing our mind on a particular object, thought or activity. This is done to train attention and awareness, and achieve a mentally clear and relaxed state.
Physical Exercise: Exercise and other physical activities produce endorphins, which are chemicals in the brain that act as natural painkillers. They also improve our ability to sleep, which in turn relaxes us and reduces our stress. Meditation, massage therapy and breathing deeply help our body to produce endorphins to reduce stress levels.
3. What are the different types of stress?
Answer: There are different types of stress that afflict our mind.
Survival Stress: We experience this type of stress when we are in a potentially hazardous situation. When we are afraid that someone or something may physically harm us, our body naturally responds with a burst of energy so that we will be better able to fight the danger or escape it all together.
Internal Stress: Internal stress is when people make themselves stressed on their own. This often happens when we worry about things we cannot control. It also covers putting oneself in situations that we know will cause us stress.
Environmental Stress: This is a form of stress that is in response to things around us such as noise, crowding and pressure from work or family. Identifying these environmental stresses and learning to avoid them or manage and deal with them will help lower our stress level.
Fatigue and Overwork: This kind of stress builds up over a long period of time and can take a toll on our body. It can be caused by working too hard at our jobs, school or home.
4. How deep breathing helps to alleviate mental stress?
Answer: Deep breathing goes straight to the lungs and fills the body with oxygen. This offers many health benefits like alleviating stress, improving confidence and creating better blood circulation.
5. What is environmental stress? Explain with a suitable example.
Answer: This is a form of stress that is in response to things around us such as noise, crowding and pressure from work or family.
6. Why is self-awareness important in our life?
Answer: It refers to your knowledge or understanding of yourself. Self-awareness is about having a clear perception of your personality, including your strengths, weaknesses, thoughts, beliefs, motivation and emotions. Self-awareness allows you to understand how other people perceive you, your attitude and your responses to them in the current situation or the moment.
7. What is the exact meaning of self-regulation?
Answer: Self-regulation simply means self-control or the ability to manage your emotions, desires and behaviour in order to accomplish is given task. Self-regulation is extremely important for independent working. When we fail to self-regulate, we lose focus, balance and self control. This ultimately leads to confusion, delays and non-achievement of our goals.
8. State any three major characteristics that are essential for a person to work independently.
Answer:
Organizational skills: Having organizational skills is essential to accomplishing tasks. It is the ability to keep work organized.
Multitasking ability: This is the ability to do multiple tasks at one time. While working on a project one has to keep track of many aspects of the project.
Discipline and Hard Work: These are the most important skills required to complete the task at hand. To become result oriented one has to make a work routine for oneself and stick to it religiously and be able to put in extra hours to complete the work.
9. What role do flexibility and adaptability play in working independently?
Answer: You should be flexible to consider any changes made to the work or work schedule by the client. You should also be adaptable to work with other people to complete the given task.
10. What is the importance of discipline and hard work for an independent worker?
Answer: Discipline and Hard Work are the most important skills required to complete the task at hand. To become result oriented one has to make a work routine for one self and stick to it religiously and be able to put in extra hours to complete the work.
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