📘 Unit II: Self‑Management Skills
🧠 Stress Management
● Stress = Emotional, mental, physical or social reaction to perceived demands or threats
(stressors) like exams, family pressure or loss.
● Types:
○ Eustress (positive): motivates effort
○ Distress (negative): leads to anxiety & poor health
● Why manage it?:
○ Keeps mood stable & immune system strong
○ Boosts energy and focus on goals
○ Reduces anxiety, prevents burnout, improves efficiency.
● ABC Strategy:
○ A = Adversity or trigger
○ B = Beliefs or response
○ C = Consequences—choose wisely to adapt instead of react
● Top Techniques:
○ Time-management & planning
○ Physical activity / yoga / meditation
○ Balanced sleep & healthy diet
○ Creative hobbies or recreation with friends/family or in nature
📝 Exam Tip (3 marks):
Define stress → list 2 types → state 3 techniques → mention any one benefit.
👥 Self‑Awareness & Strength–Weakness Analysis
● Self‑awareness = Understanding your own values, traits, strengths, weakness,
likes/dislikes & how others perceive you (private vs public awareness).
● Strengths vs Abilities:
○ Interests = what you enjoy
○ Abilities = what you can do effectively (often both acquired & natural)
● Why it matters:
○ Helps build self‑reliance and boosts responsibility
○ Targets your weak spots, refines your skills
○ Transforms weaknesses into strengths
🛠 How to self-assess:
1. Analyse past feedback
2. Use self-reflection journal (daily/weekly)
3. Request peer/family input
4. Define your “privates” vs how you appear publicly
🔥 Self‑Motivation
● Definition: Inner urge to act without external pressure—enables you to keep going, even
if tasks seem mundane.
● Two types:
1. Intrinsic (internal satisfaction)
2. Extrinsic (external rewards: praise, certificates etc.)
● Qualities of self-motivated people:
1. Clear focus on goals
2. Persistence, determination & accountability
3. Positive mindset; stays consistent even in failure
● How to build it:
1. Identify your strengths
2. Write SMART goals (Session 4 will explain SMART)
3. Break big goals into steps
4. Reward yourself upon small achievements
💡 Exam Tip (2 marks):
Write definition + list one internal and one external motivator.
🎯 Self‑Regulation – Goal Setting (SMART Method)
● Self‑regulation = Managing emotions, thoughts and actions in a disciplined way to
achieve outcomes. It supports long-term focus rather than impulsive reactions.
● Goal = A dream with a deadline (e.g. finish syllabus by March, save ₹1,000 by summer,
etc.)
● SMART Goals:
SMART Description
S – Specific Clear goal: “finish Chapter 5 revision”
M – Measurable Numerical or progress-tracked
A – Achievable Within your abilities and timeframe
R – Realistic Balanced—challenging yet doable
T – Time-bound Defined deadline for accountability
(e.g., “Study 30 mins/day, 5 days/week – complete syllabus in 3 weeks.”)
● Why use SMART?:
○ Helps choose important tasks
○ Keeps you motivated & on track
○ Supports regular progress checks
⏱️ Self‑Regulation – Time Management
● Time management = Planning & efficiently using time to finish tasks on schedule.
● Key Steps:
○ Organise: Use daily planners or timetables
○ Prioritise: Must‑do tasks first (use ABC / traffic-light method)
○ Control: Limit distractions—do not multitask
○ Track: Review at end of week — did you shift or complete most important tasks?
● Popular method: Pomodoro Technique – work 25 min + 5 min break (repeat); four
“Pomodoros” then take longer breaks. Built for focus.
● Why it’s essential:
○ Cuts stress by following plan
○ Boosts discipline & efficiency
○ Allows room for tough tasks + downtime monitoring
○ Supports consistent performance
📝 Exam Tip (4 marks): Tabulate steps + explain any two methods (like timetable, Pomodoro) +
state how they reduce stress or improve results.
🔍 Quick Revision Table
Sub‑Unit Definition / Keywords Exam Clues
Stress mgmt. Eustress vs Distress, ABC strategy, yoga, 3‑mark: Define + 3 things
diet
Self‑awareness Private vs public, interest ≠ ability List one strength + weakness
Self‑motivation Intrinsic vs Extrinsic, goal‑focus Name two motivators
Goal‑setting SMART — Specific, Measurable, etc. Write a SMART goal
example
Time‑mgmt. ABC, Pomodoro, daily planning Explain ABC + Pomodoro
📝 Key Terms to Highlight
● Stressors, Negative / Positive stress
● Self-awareness, Private vs Public awareness
● Intrinsic / Extrinsic motivation, Persistence
● SMART goal, Self-regulation
● Prioritisation (ABC), Pomodoro Technique, Time-tracker
🎯 Answer Blueprint
Question Marks How to Structure the Answer
1‑Mark Short definition + 1‑2 keywords (“Stress = emotion + physical strain, use yoga
or exercise”).
2‑Marks Definition + list + example (e.g., "What is self-motivation?").
3‑Marks e.g., "Stress management": define + types + two techniques.
4‑Marks e.g., "Time management": list 4 steps + describe two + mention benefits.
Long‑Answer Combine sessions: describe 1 each from two sessions (stress + goal‑setting
(5‑6 marks) etc.), add rationale, and conclude with benefit. Use bullet/heading style.
✔️ Final Tips
● Highlight keywords during writing (e.g. SMART, eustress/distress,Pomodoro).
● Use short direct bullet points (zero fluff).
● Add mini‑diagrams or target box when asked to draw a goal/time management
process.
● Keep examples India‑specific: “study schedule for board exams using Pomodoro”;
“family nature walk as a stress-break”.
● Review yourself weekly—score your performance vs your SMART goals.
