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Personal Skills Development Part 2
Personal Skills Development Part 2
Personal Skills Development Part 2
Unit 8
Anger managment
Anger: A sudden, keen displeasure aroused by real or assumed injury or injustice and usually
accompanied by the desire to punish.
Indirect This occurs when the reason for being angry is hidden
expression and blamed on a completely different reason.
Controlling anger
There is a common misconception that it is good to have an outburst of anger.
However, an outburst of anger actually escalates anger and aggression and
does nothing to help resolve the situation. A change of lifestyle and manner of
thinking is required if a person has anger management problems. Take a look
at the following suggestions:
Managing stress
What is stress?
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'Stress' is a familiar word to most people and is usually equated with worrying
– worrying about losing your job, paying bills, writing an examination, dealing
with customers, or a family member who requires an operation are all
examples of stress-related situations. This, however, is not necessarily the
complete truth. Examine the list below to see if you can identify which items
are sources of stress and which are not:
Actually, all of these are sources of stress. Stress comes in a variety of forms
which include happy situations, sad situations and physical illnesses. Each of
these forms of stress is a normal part of everyday life and needs to be dealt
with. To understand what stress is, you should examine how the human body
defines stress.
Stress does have its uses. Stressors (things or events that cause stress) can,
for example cause 'eustress' (the happy kind of stress like a marriage), which
could provide a person with a competitive edge during athletic activities or
help a person to think clearly and express thoughts directly during a job
interview. However, too much stress can cause an adverse and even
dangerous effect on the body, placing it in a state of overstress. Some people
are able to handle much higher levels of stress than others. This is called
Stress Tolerance. One out of ten individuals in most parts of the world has
Low Stress Tolerance (LST). People with low stress tolerance may experience
depression and other physical ailments as a result of stress. Table 9.1
describes some of the physical symptoms of overstress.
Crying spells
Depression
Anxiety attacks
Sleep disturbance
Colitis
Heart attack
Abnormal heartbeat
Stroke
The skin Itchy skin rashes
Stressors cause these effects on the body and continue doing so over a long
period. It can take up to a year to recover from any given stressor, depending
on the severity.
Types of stress
Part of developing a coping skill is eliminating, postponing, or substituting
stresses to keep stress levels as low as possible. Before this can be done, the
kind of stress being experienced and the causes of stress should be identified.
For the purpose of this learning manual, we will distinguish between eustress
and distress.
Eustress
Eustress is usually associated with stress that comes from happy occasions
or situations. It is the type of stress that is likely to be experienced if the lottery
is won and causes a range of feelings such as relief, ecstasy, euphoria and
wild happiness.
Distress
Distress stems from sad or tragic situations. It is likely that, if not
well-managed, this type of stress can cause serious physical or mental illness.
Examples of stressors that can cause distress are:
Serotonin
This chemical is, among other things, responsible for making your body ready
for sleep. If serotonin does not perform its duties correctly, you will not be able
to get any sleep. The brain has an internal 'clock' in the pineal gland located in
the centre of the brain. It is responsible for the production of serotonin which
regulates and synchronises activities in your body. Serotonin is converted to
another chemical called melatonin and then converted back to serotonin. This
process normally takes 25 hours but tends to match its cycle to one earth day
(24 hours).
Noradrenalin
Noradrenalin is a brain chemical similar to adrenalin. It is the chemical that is
released into the body by the adrenal gland when you are frightened. It
increases your heart rate and moves the blood flow from non-essential areas
in the body to the muscles. This prepares you for the 'fight or flight' instinct.
Noradrenalin is responsible for setting your energy levels. If this chemical
does not function correctly, then you would be without energy and would feel
tired.
Dopamine
Dopamine controls the brain's pleasure centre. The pleasure centre of the
brain allows you to enjoy life. When stress affects dopamine, this part of the
brain becomes inoperative and pleasure activities will cease. There are other
chemicals in the body that can control your sensitivity to pain. These are
called endorphins (chemical painkillers produced by the brain). Dopamine can
also affect the production of these endorphins and can make you more
sensitive to pain. With severe dopamine/endorphin malfunction, life becomes
painful and devoid of any pleasure.
When people do not feel well, they normally try to do something or take
something to feel better. There are numerous substances that can be injected,
inhaled, or ingested which boost chemicals such as serotonin, noradrenalin
and dopamine. These help to restore temporarily the balance on an
overstressed brain. These substances include but are not limited to:
Another physical effect that results from the use of these substances is
adaptation. The body quickly adapts to these substances, which means
increasing quantities are required to gain the same effect. Cigarettes, for
example, may seem beneficial in the short term but actually cause severe
bodily harm. Most smokers start with one or two cigarettes a day which
eventually leads to smoking a pack or two each day.
If the guidelines above do not help and the symptoms of overstress (fatigue,
aches and pains, anxiety, problems sleeping, etc.) are still experienced, then
visit a doctor. Physical illnesses such as thyroid disease, calcium imbalance,
anaemia, diabetes, etc. place too much stress on the body and can cause
overstress. A thorough examination by a doctor will reveal the physical causes
of a condition, if any.
A doctor may also prescribe brain chemical re-balancers. These are different
types of medication designed to either boost or lower chemical production in
the brain in attempts to reach a balance. Consult a physician for more
information on these.
Introduction
A number of technical subjects (IT engineering, Computer Science, etc.)
require well-developed problem-solving skills from the student. Some people
find it difficult to reach the required problem-solving skill level. The reasons for
this phenomenon are both emotional and cognitive. In the following sections,
we will outline the emotional and cognitive barriers to problem-solving and
developing problem-solving skills.
Cognitive barriers
There are numerous cognitive barriers to problem-solving. The most inhibitive
of these is the inability to identify and use concepts and procedures in
analogous situations. Some people often find difficulty in recognising the
analogy and transferring the theory to the current problem. Certain
methodological (cognitive) methods can be used to solve problems effectively:
IDENTIFY the The first step to solve any problem is to identify its nature.
problem "What is the problem?" "What does the problem ask for?"
LOOK back Look back and evaluate the effectiveness of the strategy
and evaluate that you have employed. Has the problem been solved
and, if so, how? Ascertain whether the solution can be
reused to solve other, similar problems and if
documentation is necessary.
In the next section, we will illustrate the use of the IDEAL process by applying
it to a particular example.
Look back and With the new strategies in place, Mr. Anderson, the
evaluate: manager, will have to constantly monitor whether the new
strategies are effective. Employees are requested to attend
a monthly private meeting with the counselor to continually
assess the situation to ensure that they are motivated,
determined and, most of all, content.
For example, a management team has conducted a SWOT analysis and the
results are as follows:
If the strengths and opportunities outweigh the weaknesses and threats, the
proposal will be much more viable. Considering the results of the SWOT
analysis, management has a clearer picture of the organisation's current
position and future influences. They should aim to turn its weaknesses into
strengths and its threats into opportunities to enhance its future success.
Conducting the SWOT analysis enables the management team to make a
much more informed decision.
Cause-and-effect diagram
The cause-and-effect diagram (Figure 10.1), also known as the Fishbone
diagram or Ishikawa diagram, is a graphical tool that helps to identify all the
possible causes or contributing factors of a problem. The concept behind a
cause-and-effect diagram is to identify the effect (problem) and to link any
possible or potential causes to the effect.
he Gantt chart
A Gantt chart is another visual tool that can be used to support the
problem-solving and decision-making processes. A Gantt chart, named after
its inventor Henry Gantt, displays the progression of tasks which form part of a
larger project over time.
Each task is listed and a specific time frame is assigned to the completion of
that task. The tasks are plotted horizontally on the chart. For example, the
process of building a house can be seen as a project with a number of tasks
which need to be completed. The steps for creating a Gantt chart will be
explained with the example of building a house:
Step 1: Define the project and all its major related tasks
Step 4: Create the chart outline and plot all the tasks in order (vertically) as
shown in Figure 10.2.
March April
Task Weeks: 1 2 3 4 5 6 7
3 Build walls
4 Build roof
he Gantt chart
A Gantt chart is another visual tool that can be used to support the
problem-solving and decision-making processes. A Gantt chart, named after
its inventor Henry Gantt, displays the progression of tasks which form part of a
larger project over time.
Each task is listed and a specific time frame is assigned to the completion of
that task. The tasks are plotted horizontally on the chart. For example, the
process of building a house can be seen as a project with a number of tasks
which need to be completed. The steps for creating a Gantt chart will be
explained with the example of building a house:
Step 1: Define the project and all its major related tasks
Step 4: Create the chart outline and plot all the tasks in order (vertically) as
shown in Figure 10.2.
March April
Task Weeks: 1 2 3 4 5 6 7
3 Build walls
4 Build roof
March April
Task Weeks: 1 2 3 4 5 6 7
3 Build walls
4 Build roof
This is a very simplified example, but the concepts should be clear. Each task
can be further divided into subtasks, for example building the roof (an overall
process of five days) involves making or purchasing the trusses, treating the
wood, joining them to the load-bearing walls, fastening beams, laying the roof
tiles and installing down pipes.
Some Gantt charts include milestones which indicate more important tasks. A
milestone is a significant event that normally has no duration on a project,
which serves as a marker to help to identify necessary activities, set schedule
goals and monitor progress. A Gantt chart enables the project manager to
identify any problems that may arise in the sequencing of events. The project
manager may choose to allocate additional time to some of the tasks as
contingency.
From this example, we can see which tasks are dependent on each other
(e.g. the floor slabs cannot be cast until the foundations are completed) and
which tasks can occur simultaneously (e.g. the walls can be painted while the
windows are being installed).
This is a very simplified example, but the concepts should be clear. Each task
can be further divided into subtasks, for example building the roof (an overall
process of five days) involves making or purchasing the trusses, treating the
wood, joining them to the load-bearing walls, fastening beams, laying the roof
tiles and installing down pipes.
Some Gantt charts include milestones which indicate more important tasks. A
milestone is a significant event that normally has no duration on a project,
which serves as a marker to help to identify necessary activities, set schedule
goals and monitor progress. A Gantt chart enables the project manager to
identify any problems that may arise in the sequencing of events. The project
manager may choose to allocate additional time to some of the tasks as
contingency.
Advancements that have improved some lives and saved others may not have
been possible without research. For institutes of higher learning, the research
component allows for a more comprehensive educational experience in which
students can investigate and assess the impacts of implementing new thought
processes.
Attention to detail
When conducting research, the ability to pay close attention to detail is often a
necessary talent.
Taking notes
Note-taking skills involve the ability to gather the most important information
being presented to you and summarise it in writing so you can reference it
later.
Time management
Time management abilities are the ability to break down work into
manageable chunks, create a deadline-oriented plan and execute each piece
of your plan by the deadline you set. Setting objectives, planning, organising,
delegating and prioritising activities are all examples of time management
abilities.
Problem-solving
Problem-solving skills refer to the ability to handle difficult situations and
overcome complex challenges. Problem-solving skills involve the ability to
break a problem down into its parts, think critically about each element,
analyse the information you find and use that information to form an effective
solution.
Communicating results
The ability to grasp and communicate information in a way that others can
understand is referred to as communication skills. Active listening, observation
and speaking are all important communication abilities. To communicate the
outcomes of your research, you will need solid communication abilities.
1. Make an outline
The first step in beginning any research project is to create an outline to help
guide your research. Your outline should include a strategy for researching the
questions you need to answer and the information you need to make a
decision. It should also include a strategy for breaking down your research
project into manageable chunks and a timeline for when each piece of your
project should be completed.
· Data collection.
· Critical thinking.
· Interviewing.
· Critical analysis.
· Read it carefully, looking for anything confusing you might need to clarify
with your professor.
· Identify the assignment goal, deadline, length specifications, formatting
and submission method.
· Make a bulleted list of the key points, then go back and cross completed
items off as you are writing.
· Carefully consider your timeframe and word limit; be realistic, and plan
enough time to research, write and edit.
· Check to see if your vision for the paper matches the initial draft
and, more crucially, if your paper still responds to the task.
· Research paper