PERSONALITY ENRICHMENT – LEVEL I

UNIT – I – SELF DISCLOSURE

Definition:

Self-disclosure is a process of communication by which one person reveals information

about themselves to another. The information can be descriptive or evaluative, and can
include thoughts, feelings, aspirations, goals, failures, successes, fears, and dreams, as well as
one's likes, dislikes, and favourites.

Characteristics:

a)Personal, Deep, b)Honest, c)Verbal, d)Not generally available, e)Directed at another person

Benefits:

1. Improve Relationship, 2.Drive towards maturity, 3. Brings out the honesty, 4. Have
everyone’s appraisal, 5.Feel safe from challenging people

Self awareness:

Knowing about ourselves. Johari window will help you to know yourself better.

Self Disclosure: Letting others know about you

Risk:

Lose Self control, Becoming trapped, Lose Self Respect

Failing of self-disclosure:
1. Lose of Relationship, 2.Slow down Personal growth,3. Waste of time and energy, 4.Lose
of sense of identity.

Role of the listener:

1. Listen, 2.Don’t judge, 3.Maintain Secrecy, 4. Be Patience

UNIT –II

STRESS MANAGEMENT

Stress: Stress is defined as a state of mental and emotional pressure or strain, caused by
challenging or unfavourable circumstances.

Types of stress: 1.eustress (positive stress) 2.distress 3.under stress 4.overstress

Nature of Stress:

 Stress can be psychologically positive or negative

 Stress is a normal and unavoidable part of life
 Stress can affect your emotional and physical wellbeing.
 stress as events or situations that cause them to feel tension, pressure, or negative
emotions such as anxiety and anger
 Stress is good when it is optimum
 Stress is bad when it is excess
 Success is not possible without stress so stress is good
 Stress is Associated with Constraints and Demand
Managing Stress through Social Support Systems

A network which involves 1. An individual's family, 2.friends and peers who are able to
support the person psychologically and emotionally are called a social support network.

Types of Social Support

 Emotional Social Support: includes affirmations of one’s worth, concern about

one’s feelings, and the sharing of positive regard
 Informational Social Support :sharing of advice, information and experience
 Tangible Social Support: includes sharing resources, either material or financial.
 Belonging Social Support involves providing social leisure and belonging
Advantages of Social Support Network

 Improving the ability to cope with stressful situations

 Alleviating the effects of emotional distress
 Promoting lifelong good mental health
 Enhancing self-esteem
 Lowering cardiovascular risks, such as lowering blood pressure
 Promoting healthy lifestyle behaviours
Sense of Security

A "sense of security" can mean anything from feeling safe from physical attack, to having
confidence that your material needs will be met, to a psychological sense that everything will
be all right.

Source of Strength

When you feel like giving up because of too much stress, your social support network is there
to remind you of the abilities you possess to cope up with the stressful situation. They can
personally help you with solving problems you can’t handle yourself.

Feeling of Belongingness

Feeling that you belong is most important in seeing value in life and in coping with intensely
painful emotions.

Anger
Anger is the strong emotion that you feel when you think that someone has behaved in an
unfair, cruel, or unacceptable way.

The Nature of Anger

 Anger is a natural,
 Anger is a normal human emotion
 anger is a signal
 Feeling angry is a universal human phenomenon
 Anger is a natural and inevitable response to frustration or stress.
 The degree of anger is proportional to the degree of frustration experienced at the time
  anger is a healthy emotion
 Anger is a universal emotion

Guidelines for Managing Anger Constructively

 Decide how you want to feel after you get angry

 Acknowledge your anger

 Focus your anger on the problem, not the person

 Identify the source of the anger

 Accept that the problem that made you angry can be solved

 Try to see things from the other person’s perspective

 Co-op the other party

 Avoid disrespectful behavior

 Make it a two-way conversation

 Acknowledge that you’ve made progress

Dealing with an angry person
 Distance yourself emotionally
 Identify the cause
 Pursue a solution, and, ideally, apologize
 Distract them
 Help them control their anger
 Practice defusing anger
 Take some deep breaths
 Get moving
 Use your senses
 Slowly count to ten.
 UNIT - III

INTERPERSONAL SKILL

Interpersonal skills: the skills we use every day when we communicate and interact with
other people, both individually and in groups. People with strong interpersonal skills are
often more successful in both their professional and personal lives.

Anxiety: Anxiety is the reaction to situations perceived as stressful or dangerous.

Fear: Fear is a feeling induced by perceived danger or threat that occurs in certain types of
organisms, which causes a change in metabolic and organ functions and ultimately a change
in behaviour

Outcomes of fear and anxiety:

 Your heart beats very fast – maybe it feels irregular

 You breathe very fast
 Your muscles feel weak
 You sweat a lot
 Your stomach churns or your bowels feel loose
 You find it hard to concentrate on anything else
 You feel dizzy
 You feel frozen to the spot
 You can’t eat
 You have hot and cold sweats
 You get a dry mouth
 You get very tense muscles
Managing anxiety and fear:

Try these when you‘re feeling anxious or stressed

 Take a time out – practice yoga, meditate ,listen to music, get a massage or learn
relaxation techniques
 Eat well –balanced meals – don’t skip any meals
 Limit alcohol and caffeine
Breathing:

The act or process of taking air in to your lungs and releasing it.

Antidote to stress:

Difficult or unpleasant situation helps you to overcome the situation. Massage is a wonderful
antidote to stress.

Progressive muscle relaxation:

It is a deep relaxation technique that has been effectively used to control stress and anxiety,
relieve insomnia & reduce symptoms of certain types chronic pain.

Relaxation technique:

 Deep breathing
 Massage
 Mediation
 Tai chi
 Yoga
 Bio feedback
 Music & art therapy
 Aromatherapy
 Hydrotherapy

Benefits of progressive muscle relaxation:

 Slowing heart rate

 Lowering blood pressure
 Slowing your breathing rate
 Improving digestion
 Maintaining normal blood sugar levels
 Reducing activity of stress hormones
 Increasing blood flow to major muscles
 Reducing muscle tension & chronic pain
 Improving concentration & mood
  Improving sleep quality
 Lowering fatigue
 Reducing anger and tension
 Boosting confidence to handle problems.

Understanding your Shyness:

It is an emotion that affects how a person feels and behaves around others.

Causes of shyness:

There are more factors can lead to shyness

 Lack of self confidence

 Low self esteem
 Inferiority complex

Overcome shyness

 Act confidently – it comes through action, learning, practice and mastery

 Engage your activities
 Try new things, even if they make you anxious
 Talking more openly
 Make yourself vulnerable
 Practice displaying confident body language
 Be mindful

Self esteem

Self esteem is your opinion of yourself. High self esteem is a good opinion of you and
low self esteem is a bad opinion of yourself.

Building self esteem:

 Avoiding self blame:

1. Take responsibility 2.Love yourself 3. Seek out help. 4. Help others. 4. Don’t be critical.
5. Forgive freely. 6. Learn and move on.
Taking risks

The act or fact of doing something that involves danger or risk in order to achieve a goal
starting a business always involves some risk-taking.

Tolerating failure (strategies):

 Don't make it personal.

 Separate the failure from your identity.
 Take stock, learn and adapt.
 Stop dwelling on it.
 Release the need for approval of others. Often our fear of failure is rooted in our fear of being
judged and losing others' respect and esteem.
 Try a new point of view.

Persisting and celebrating success:

7 Habits of Highly Persistent People

1. An All-Consuming Vision. Persistent people have a goal or vision in mind that motivates and
drives them.
2. A Burning Desire.
3. Inner Confidence.
4. Highly Developed Habits.
5. Ability to Adjust And Adapt.
6. Commitment to Lifelong Learning.
7. Role Models That Act As Guides and Mentors.

How can I improve my persistence?

1. Positive thinking.
2. Know what you want.
3. Know your why.
4. Set a plan.
5. Take small actions.
6. Measure your progress.
7. Take breaks.
Self talk:

Self-talk can have a drastic impact on your sense of well-being. Learn more about the
benefits of positive self-talk.

How do I improve myself talk?

1. Identify negative self-talk traps.

2. Check in with your feelings.
3. Surround yourself with positive people.
4. Give yourself positive affirmations.

UNIT 4: STUDY SKILLS

IMPORTANCE OF STUDY ENVIRONMENT

 understand easily,
 grasping concepts easily,
 ambience (reducing stress to eyes)
 well-equipped (listening and learning comfortable)
VCR3:

MEMORY HINDRANCES: 1.Internal and External Distractions, 2.Alcohol, 3.Drugs,

4.Stress, 5.Closed mindedness (tuning out things you don’t like), 6.Inability to distinguish
important facts from unimportant facts

MEMORY HELPERS: 1.Proper sleep 2.Proper nutrition/diet 3.Excercise 4.Mental exercise

such as crossword puzzles, brain teasers, name games 5. A positive mindset 6.The proper
environment 7.Scheduled study brakes 8.Repetition and Visualization

KNOWING VS MEMORIZING: (Memorizing is seeing bits and pieces of the picture.

knowing is seeing the whole picture)

 Memorize - quickly forgotten

 Knowing – Stay’s longer

MEMORY AND STUDYING:

Studying Acquisition of skill or knowledge

Memory Expression of what you’ve acquired.
StudyingAcquire the new skill or knowledge slowly
Memory acquisition occurs instantly

SQ3R METHOD:
Mnemonic Devices: (Learning Aids that are often verbal, but they can also be visual or
auditory)

Mnemonics: Assisting or intended to assist the memory

 Rhymes(ABC Song)
 Acronyms Words created from the initial letters of a series of word(NASA- National
Aeronautics and Space Administration)
 Pegging: Employ key words represented by number (1=bun, 2=shoe, 3=tree, 4=door)

Cooperative Learning: (Small Group Learning)

Cooperative learning is a successful teaching strategy

1. Small teams,
2. Students of different levels of ability
3. Variety of learning activities
4. Learning Self
5. Helping teammates learn

There are five basic elements that allow successful small-group learning:
 Positive interdependence
 Face-to-face interaction
 Individual and group accountability
 Group behaviors
 Group processing

UNIT-5

DEFINITION OF GOAL

An observable and measurable end result having one or more objectives to be achieved
within a more or less fixed timeframe.

Goal setting
Goal setting involves the development of an action plan designed to motivate and guide a
person or group toward a goal.

Types of Goals

Basis of effective goals

Steps to be followed for Effective Goal Setting

Procrastination

It is the avoidance of doing a task that needs to be accomplished by a certain deadline. It

could be further stated as a habitual or intentional delay of starting or finishing a task despite
knowing it might have negative consequences.

Reasons for procrastination

1. Difficulties with discomfort 2.lack of confidence 3.getting overwhelmed

4.insufficientskills 5.unrealistic expectations 6.resentment 7.habbit 8.depression

Overcome procrastination
 PERSONALITY ENRICHMENT

LEVEL -1 QUESTION BANK(TSSEG)

Part-A Questions (2 Marks)

1. Define self disclosure

2. What is self awareness?

3. What is Risk taking?

4. Define stress.

5. What is listening?

6. What is Eustress?

7. What is social support?

8. What is sense of security?

9. What are the sources of strength?

10. What is feeling of belongingness?

11. What is anger?

12. What is anxiety?

13. What is relaxation?

14. What is shyness?

15. What is self esteem?

16. What is self blame?

17. What is self talk?

18. What is persistence?

19. Differentiate between knowing and memorising

20. Define goal.

21. What is goal setting?

22. What is procrastination?

23. State the reasons for procrastination.

24. What is small group learning?

25. Write short notes on VCR3.

26. Write short notes on SQ3R.

Part-B Questions (6 Marks)

1. Explain the characteristics of self disclosure.

2. Explain Johari window.

3. Explain the benefits of self disclosure.

4. Explain the impact of taking risk

5. State the outcomes in failing disclose you.

6. How will you manage stress through social support systems?

7. Explain the role of listener.

8. Explain the types of stress

9. Bringout the outcomes of stress.

10. Explain the nature of stress.

11. Explain the various types of social support.

12. Listout the advantages of social support network.

13. Expalin the nature of anger.

14. Listout the guidelines for managing anger constructively

15. Explain the technique for dealing with angry person.

16. What are the outcomes of fear and anxiety?

17. How will you manage anxiety and fear?

18. Writedown the various relaxation techniques with examples.

19. Write the benefits of muscle relaxation.

20. Listout the causes of shyness.

21. Explain the measures to overcome shyness.

22. Explain the steps to develop self esteem.

23. How will you avoid self blame?

24. Explain the strategies for tolerating failure.

25. Explain the reasons behind a successful person for their success.

26. How will you improve your memory skills?

27. Eloborate the concept of memory and studying.

28. Explain VCR3 with suitable examples.

29. Explain SQ3R method with suitable examples.

30. Explain the steps to be followed for effective goal setting.

31. Explain the different types of goals.

32. Explain the measures to overcome procrastination.