Throughout his illustrious career Sachin Tendulkar
maintained a strict fitness regimen to ensure peak physical
condition for his demanding sport. He adhered to a disciplined workout routine, focusing on strength training, flexibility, and cardiovascular exercises. Recognizing the importance of nutrition in athletic performance, Tendulkar followed a carefully curated diet plan. Tendulkar's dedication to his craft was evident in his relentless practice sessions. He invested countless hours honing his batting skills, studying opponents' strategies, and analyzing his own performance to continuously improve. Despite his busy schedule as a professional cricketer, Tendulkar effectively managed his time to balance cricket commitments with personal life and family responsibilities. In high-pressure situations on the cricket field, Tendulkar maintained remarkable emotional control and focus. He approached each game with a calm and composed demeanor, channeling his nerves into positive energy to deliver exceptional performances when it mattered most. SELF MANAGEMENT SKILLS • Do you come to class on time? • Do you paying attention to what others tell you? • Do you obey teachers, parents and elders? • Do you work with discipline? Self-management • referred to as ‘self-control’, is the ability to control one’s emotions, thoughts and behaviour effectively in different situations. • includes motivating oneself, and working towards achieving personal and academic goals. To manage oneself well, a person needs to develop the following: • Positive thinking: to think that one can get things done and be happy. • Result orientation: to dream big and achieve the desired or set results. • Self-awareness: to be aware of one’s personality traits and make the best out of one’s strengths. Session 1: Motivation and Positive Attitude • “Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” — Helen Keller • Motivation and positive thinking can help us overcome fears and take up new challenges. • Optimism, which is a mental attitude, reflecting a belief or hope, can lead to positive and desirable outcomes. • It helps us to achieve our dreams, continue working hard towards achieving success and live a happy life with a positive mindset. Motivation • Motivation is derived from the word ‘motive’. • directing behaviour towards certain motive or goal is the essence of motivation. • An individual’s motivation may come from within (intrinsic motivation) or be inspired by others or events (extrinsic motivation). Alice genuinely enjoys Bob studies for the exam because learning and is passionate he wants to achieve a high grade about the subject matter. She to impress his parents and finds the material fascinating teachers. Bob is motivated by the and derives satisfaction from promise of praise, recognition, or mastering new concepts and tangible rewards, such as a cash ideas. Alice feels a sense of bonus or academic scholarship. personal fulfillment and While Bob may put in effort to accomplishment when she study, his motivation is contingent understands complex topics. upon the expectation of external She study diligently, even rewards or avoidance of negative when there are no immediate Intrinsic motivation • no apparent reward but one derives enjoyment and satisfaction in doing them. • people are internally motivated to do something because it brings them pleasure. • feel what they are learning is significant or important. Extrinsic motivation • arises because of incentives or external rewards • Lack of motivation or incentives may lead to frustration • for example, employees who are kept on contractual basis for a long time may get frustrated and leave an organisation. Positive attitude • makes a person happier, and helps build and maintain relationships. • increases one’s chances of success. • it can help the person make better decisions. • helps improve mental and physical health • able to move forward than those with a negative attitude. Ways to maintain positive attitude • Start the day with a morning routine. Say positive affirmations, smile often and think about the tasks to be accomplished during the day. • Feed the mind with positivity, read motivating books, listen to music with uplifting lyrics, watch inspiring movies, etc. • Be proactive. A proactive person decides how one must feel regardless of what may be going around or what the day may bring. • Focus on constructive and positive things. Do not approach life with ‘problems’. Approach it with ‘solutions’. • Learn from failures. Think what could have been better and work towards the goals. • Learn to focus on the present. Negativity mostly stems out from anxiety of the past and future events. • Move towards your goals and dreams. Be cheerful and work hard to achieve the dreams. Some more techniques that can help you to maintain a positive outlook in the long run. • Physical exercise and fresh air • Healthy diet • Organise academic life • Adequate sleep • Holidays with family and friends What is stress and how to manage it? • Stress is a state of feeling upset, annoyed and hopeless. • There are times when we feel nothing is working right, we are not able to achieve our goals and feel hopeless. • During such times, if we manage and control our emotions, it helps us to sail through. Ways to manage stress • Stay positive and analyse what is going wrong in a certain situation. Resolving the situation is easy once understood. • Maintain an accomplishment sheet and enter even small achievements. • Keep your thoughts in present. Pondering over past issues makes us feel upset and helpless. • Talk to friends and family for comfort. • Practise meditation and yoga. • Whenever you feel negative thoughts are taking over, take a look at your accomplishment sheet.
Managing stress effectively helps one
maintain a healthy work–life balance. Session 2: Result Orientation • a term used to describe a person’s ability to recognise what results are important and the steps needed to be taken to achieve them. • result orientation describes an individual or organisation that focusses on outcome rather than the process that has been used to produce a product or deliver a service. • An ideal employee needs to be proactive and result driven. • The person must always take necessary steps to achieve the set goals or targets. How to become result oriented? • Set clear goals • Prepare an action plan - Each action, step or change should include the following information: • Use the right resources and tools • Communicate with mentors and peers • Make a calendar • Work hard Goal setting • understand what we want, how to achieve it and how do we measure our success.
how to define a goal?
• Identify what the goal is about • How the goal would make a difference? Use the acronym SMART to set goals • S: Specific • M: Measurable • A: Action-oriented • R: Realistic • T: Timely
— Actions that I am already taking towards achieving this goal
— Actions that I am not currently taking but will take towards achieving this goal — Actions that I am not currently taking and need help to achieve the goal — People and places from whom I can get help to achieve the goal 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 3: Self-awareness • understanding one’s own needs, desires, habits, traits, behaviours and feelings. Steps towards self-awareness • first step for practising self-awareness is gaining a greater awareness of one’s emotions • The second step to practising self-awareness is making a habit of tracking one’s feelings.
• The third step for practising self-awareness is expanding
one’s practice to areas of life beyond the person’s feelings. Personality and personality traits • Personality is a cluster of thoughts, feelings and behaviours that make a person unique and different from others. • personality development is the development of an organised pattern of behaviours and attitudes that makes a person distinctive. • Personality development occurs by the ongoing interaction of temperament, character and environment. Culture also plays an important role in shaping personalities. FFM • There are five parameters that describe an individual’s personality. • These five dimensions are also called the ‘Big Five Factors’ and the model is referred to as the ‘Five Factor Model’, which is abbreviated as FFM Common personality disorders • Personality disorders involve long-term patterns of thoughts and behaviour that are unhealthy and rigid. • A personality disorder is a way of thinking, feeling and behaving that deviates from worldly expectations and causes distress, which lasts over time. Cluster A: Suspicious They mistrust others and are suspicious, even when there is no need to do so.
Varsha is a homemaker. A maid has been working
at her house for two years. Despite having CCTV cameras installed at home, Varsha is always suspicious about the maid. She follows her all the time and keeps a tab on her movements. This causes stress between Varsha and her maid. • detached and aloof • prone to introspection and fantasy • little interest in forming personal relationships • emotionally cold Schizotypal personality disorder
● believes that they have unusual powers like influencing other people or events with their thoughts.
● Often misinterpret behaviours. This causes them to have inappropriate
emotional responses.
● consistently avoids having intimate relationships.
Cluster B: Emotional and impulsive Sunny is a student in a high school. Whenever he gets low marks, he is depressed and fights with his friends. He, also, does not try to learn from mistakes. His parents and teachers have tried talking with him but he feels angry, worthless and shouts at them
unstable moods and behaviours, which lead to unhealthy and unstable
relationships, emotional instability and feeling of worthlessness. ANTI SOCIAL PERSONALITY DISORDER • disregard social rules and obligations. • irritating and aggressive, and act impulsively. • lack guilt and fail to learn from experience. • may lie, steal or abuse, and may also get addicted to alcohol or drugs. Borderline personality disorder • lack a sense of self-worth • experience feelings of emptiness and fears of abandonment. • emotional instability, violent outbursts and impulsive behaviour • Suicidal threats and acts of self harm are common in them • difficulty in dealing with stressful events. Histrionic personality disorder • frequently try to gain more attention by being overly dramatic. • extremely sensitive to criticism or disapproval • be easily influenced by others. Narcissistic personality disorder ● believe that they are more important than others. ● lack empathy for other people ● exaggerate their own achievements. Cluster C: Anxious
feelings of worry, anxiety or fear, which have the potential to affect
one’s daily routine.
Shikha is an elderly woman. She stays with her family.
She has a habit of washing her hands at least 20 times a day. Even after washing her hands, she feels they are not clean, and continues rubbing or washing them. Avoidant personality disorder socially inept, unappealing or inferior, and constantly fear being embarrassed, criticised or rejected. They avoid meeting others and often experience feelings of inadequacy, inferiority or unattractiveness. Dependent personality disorder • lack of self-confidence and an extra need to be looked after. • They need a lot of help in making everyday decisions and surrender important life decisions to the care of others. • They are heavily dependent on other people for their emotional and physical needs, and thus, usually, avoid being alone. Obsessive-compulsive personality disorder • strongly stick to rules and regulations. • excessive concern with orderliness, perfectionism and attention to details. • They feel extremely uncomfortable when unable to achieve perfection. • They may even neglect personal relationships to focus on making a project perfect. Steps to overcome personality disorders • Talk to someone. Most often, it helps to share your feelings. • Look after your physical health. A healthy body can help you maintain a healthy mind. • Build confidence in your ability to handle difficult situations. • • Engage in hobbies, such as music, dance and painting. These have a therapeutic effect. • Stay positive by choosing words like ‘challenges’ instead of ‘problems’. explain the meaning of personality.