Students can easily access the best AI Class 10 Notes Chapter 2 Self Management Skills Class 10 Notes for better learning.
Class 10 AI Self Management Skills Notes
Meaning and Importance of Stress Management Class 10 Notes
What is stress?
Stress is our psychological and physiological reaction to an event or condition that is considered a threat or challenge.
Meaning of stress: Stress affects numerous systems within us, including our metabolism, memory and immune system. Have you ever gone to take an important test and forgotten the answer to a question you know you prepared for? Or maybe you had an intense project at work, only to come down with a cold as soon as it was finished? That’s stress making.
Under normal circumstances, our mental, emotional, and physical state should return to normal once a stressful event has passed. This is mental fitness comes into play, helping us maintain our wellness levels even when dealing with stress.
While small amount of positive stress can help us to perform better. Acute and prolonged stress may lead to long-term health problems and exacerbate existing conditions.
What causes stress?: There are many different causes of stress, and each one can affect you differently.
Financial obligations: Not being able to meet financial obligations is a big stressor for a lot of people. Some situations that might cause financial stress include:
- The inability to pay your bills.
- Long-term unemployment.
- Increasing debt.
Death of a loved one: Most of us has experienced the devasting emotional impact of the passing of a loved one.It is not only grief that we fell. As well as the stress from a major loss, some people experience a mix of other emotions like loneliness, disappointment and even anger.
Job loss: The loss of a job is not just about the loss of income. Very often, it causes our self-confidence to take a knock as well. In some cases, being stressed and unable to find work for a long period of time can lead to job search depression.
Traumatic events: Traumatic events like natural disaster and car accidents are often completely out of our control. These kinds of unpredictable and unforeseen events naturally create a lot of stress and even posttraumatic stress disorder.
Emotional well-being struggles: All of us are subject to low moods and experience worry. But these emotional stresses can leads to chronic stress without the right emotional regulation skills.
Relationship issues: All relationships create stress, many types of stressors are relatively mild and easily dealt. It is the larger issue with in relationships, such as divorce or an unhappy marriage, that produce a lot of stress for the people involved in the relationships.
Types of stress:
- Acute stress
- Episodic acute stress
- Chronic stress
Acute stress: Acute stress results that your body reaction to a new and unwanted situation or any challenging situation. This is the feeling express that narrowly avoid being hit by a car.There are some signs and symptoms of acute stress:
- Heart rate increase
- Fast and heavy breathing
- Anxiety
- Emotional up and down
- Sweat more
Episodic acute stress: Episodic stress is when acute stress happen continuously on frequent basis. This is caused due to heavy work load and we don’t get time to relax. This usually happens with doctors.
- Muscle tension
- Feeling overwhelmed
- Uncontrollable Anger
- Migraine
- Hypertension
Chronic stress: This chronic stress results stressor that continue for a longer period of time. This is the stress that feels like never ending and we feel that difficulty to face the problem.
- Weight gain
- Insomnia
- Panic attacks
- Chronic headache
- Emotional fatigue
Importance of Stress Management: Stress management offers a range of ways to help you better deal with stress and difficulty, also called adversity, in your life. Managing stress can help you lead a more balanced, healthier life.
Stress is an automatic physical, mental and emotional response to a difficult event. It’s a common part of everyone’s life. When used positively, stress can lead to growth, action and change. But negative, long-term stress can lessen your quality of life.
Key Facts :
Physical Stress: It refers to the strain on the body as a result of physical demands or trauma.
Cognitive Stress: It is the term for the mental fatigue brought on by prolonged concentration or mental overload.
Behavioural Stress: It is referred to as a strain that external or internal pressures place on a person’s behaviours.
Stress Management Techniques Class 10 Notes
Physical exercises are an excellent way to manage stress and improve overall well-being.
Reduction of stress hormones: Exercise can reduce levels of stress hormones such as cortosol and adrenaline in the body, helping to alleviate feelings of anxiety and tension.
Improved sleep: Regular exercise can improve the quality of your sleep. Better sleep can, in turn, reduce stress levels and improve your ability to cope with daily challenges.
Muscles relaxation: Physical activity can help relax your muscles and relieve tension built up in the body due to stress.
Distraction and focus: Engaging in physical exercise provide a healthy distraction from stressors, allowing you to focus your mind on the activity at hand rather than dwelling on stressful thoughts.
Increased confidence: Regular exercise can improve your physical fitness and appearance, leading to increased self-confidence and self-esteem, which can help you better cope with stressors.
Mind-body connection: Activities like yoga and tai chi(Tai chi is a practice that involves a series of slow gentle movements and physical postures, a meditative state of mind, and controlled breathing.) not only provide physical benefits but also promote mundflness and relaxation, helping to reduce stress levels.
Social support: Participating in group exercise activities, such as team sports or fitness classes, can provide social support and a sense of belonging, which can buffer against stress.
Healthy coping mechanism: Instead of turning to unhealthy coping mechanisms like overeating or substance abuse, exercise provide a construction way to manage stress and improve overall health.,
Long-term benefits: Regular exercise is associated with numerous long-term . health benefits, including reduced risk of chronic diseases such as heart disease, obesity and type 2 diabetes which can contributes to overall stress reduction.
There are several evidences that support exercise as coping strategies for stress management and improving mental health in people with chronic disease like diabetes, coronary artery diseases, cancer, etc. Not only that exercise is practicable treatment for coping with stress among athletes, students, and elderly and even in adults. More over regular physical activity such as exercise is the simple and inexpensive strategy to use in facing stress in daily life.
Almost any form of exercise or movement can increase your fitness level with decreasing your stress. The most important thing is to pick an activity that you love to enjoy. Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, gardening, weightlifting and swimming.
Aerobic exercises and mind body types of exercises such as yoga or Tai Chi have shown effectiveness in reducing stress whereas not much evidence is available regarding resistance exercises. Even though the evidence between resistance exercise and stress management is lacking, resistance exercise can be used as time out from stressor
In visualisation, it may form mental pictures to take a visual journey to a peaceful, calming place or situation. To relax using visualisation, try to use as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, think about the salt water’s smell, the sound of crashing waves and the feel of the warm sun on your body.
Yoga: Yoga is widely recognised as an effective practice for managing stress. It combines physical postures, breathing exercise, meditation and relaxation techniques to promotes overall well-being and reduce stress levels.
Here’s how yoga helps with stress management:
Physical Benefits: Yoga involves various physical postures (asanas) that stretch and strengthen muscles, improves flexibility and enhance overall physical health. Regular practice of yoga can help relieve tension and discomfort in the body caused by stress.
Breathing techniques (Pranayama): Yoga emphasises conscious breathing, which helps calm the mind and reduce stress. Techniques like deep breathing, althernate nostril breathing and ujjayi breath can activate the body’s relaxation response and promote a sense of calmness.
Mindfulness and meditation: Yoga incorporates mindfulness practices and meditation, which encourages focusing attention on the present moment without judgement. This helps individual manage stress by reducing negative thinking patterns, promoting relaxation, and fostering a greater sense of awareness and acceptance.
Stress Reduction: By engaging in the physical postures, breathing exercises, and meditation practices of yoga, individuals can lower levels of stress hormones like cortisol and adrenaline in the body. This can lead to reduces feeling of anxiety, tension and overall stress.
Improved emotional well-being: Yoga encourage self-awarness and introspection, allowing individuals to better understand their emotions and reducation to stressors. Through regular practice, individuals may develop greater emotional resilience, a positive outlook, and improved coping strategies for dealing with stress.
Promotion of relaxation: Many yoga practices end with a relaxation or meditation session, such as savasana (corpse pose), which allow the body and ming to enter a state of deep relaxation. This promotes a sense of calmness and rejuvenation, helping to counteract the effects of stress on the body and mind.
Better Sleep: Stress often interfaces with sleep quality, leading to insomnia or disrupted sleep pattern. Yoga can help improve sleep by reducing stress, promoting relaxation and calming the nervous system, resulting in better sleep quality and overall restfulness.
There are few popular types of pranayama include:
- Deep Breathing (Diaphragmatic breathing): This simple techniques involves taking slow, deep breaths to activate the body’s relaxation response.
- Alternate nostril breathing (Nadi Shodhana): This pranayama techniques help to balance the left and right sides of the brain, promoting a sense of calmness and balance.
- Ujjayi Breathing (Victorious breath): Ujjayi breathing involves slightly sonstricting the back of your throat to create a soft hissing sound as you breathe. This technique can help calm the mind and focus your attention.
- Sitali pranayama (cooling Breath): This pranayama technique involves inhaling through a rolled tongue to create a cooling effect in the body.
Meditation: Meditation is a powerful tool for stress management because it helps promote relaxation, reduce negative emotions and enhance self-awareness Yoga Nidra,
known as yogic sleep, is a guided meditation that you do in-person with a teacher or via a recording. It promotes deep relaxation, alleviates stress, and helps you sleep better.
Yoga Nidra is a fantastic option when you’re too tired for an asana (moving through poses) or seated meditation practice but still want to dedicate time to your yoga routine.
The some other important techniques are:
Mindfulness meditation: Mindfulness meditation involves paying attention to the present moment without judgment. This technique helps individual to observe their thoughts, feelings, and sensations without becoming entangled in them.
Body scan meditation: Body scan meditation involves systematically scanning through different parts of the body, bringing awareness to any areas of tension or discomfort.
Visualisation or guided Imaginary: Visualisation or guided imagery involves mentally imagining a peaceful, calming scene or scenario. By visualising a relaxing environment or engaging in guided imagery exercises, individual can create a sense of inner calm and relaxation. Helping to alleviate stress and anxiety.
Mantra meditation: Mantra meditation involves repeating a word, phrase or sound silently or aloud. By focusing on the repetition of the mantra, individuals can quiet the mind, promote relaxation and cultivate a sense of inner peace.
Going to Vacations & Holidays:
Absolutely going on vacation and holidays with family and friends can be incredibly beneficial for stress management.
Relaxation: Vacation provides an opportunity to break away from daily routines and responsibilities, allowing individuals to relax and unwind. Being in a new environment, away from work or homerelated stressors, can help to reset the mind and body, promoting relaxation and rejuvenation.
Quality time: Spending quality time with family and friends strengthens bonds and fosters a sense of connection and belonging. Engaging in shared activities, exploring new places and creates lasting memories together can enhance relationships and provide an emotional support, which can buffer against stress.
Physical health benefits: Vacations often involve physical activities such as swimming, hiking, or sightseeing, which promote physical health and well-being. Engaging in regular exercise during vacations can reduce stress, improve mood, and boost energy levels.
Mental health benefits: Taking break from a daily stressor and responsibilities can have positive effects on mental health. Vacations provide an opportunity to relax the mind, reduce anxiety, and improve overall mental well-being.
Joy and fun: Vacations are a time for enjoyment and fun, allowing individual to engage in activities they love and experience new adventures. Laughter, joy and excitement are natural antidotes to stress, helping to elevate mood and promote a sense of well-being.
Rest and recharge: Taking time-off from work or other responsibilities allows individuals to rest and recharge both physically and mentally. Adequate rest and relaxation are essential for managing stress and preventing burnout, making vacations a valuable opportunity for self-care.
Taking Nature Walks: Going for a 30 -minute walk in a cedar forest lowers the level of cortical, known as a stress hormone. Scents and smells also have a powerful effect on our mental health and emotions. The scents in a forest can arouse certain emotions and help to reduce chronic stress.
There are many techniques helps in stress management by taking nature walk:
- Connection with nature
- Mindfulness and presence
- Enhanced mood
- Creativity and problem-solving
- Controls the negative feelings
Ability to Work Independently Class 10 Notes
An Independent person is the one who takes initiatives himself, takes charge of his mistakes and corrects them. He is aware of his strengths and weaknesses and works to the best of his ability without being required to be reminded of his responsibilities.
Independent working ability is important for several reasons like enhancing productivity, self-motivation, creativity, no pressure from outside, and more clarity. It increases self-confidence, emotional independence, self-reliance, decision making ability.
Self-awareness is the ability to recognise and understand one’s own thoughts, emotions and behaviour. It involves having the ability to reflect on oneself and one’s experiences to gain insight into one’s strengths, values and motivations.
Types of Self-awareness:
- Internal Self-awareness: The ability to recognise and acknowledge one’s own thoughts, feelings, values, and motivations is referred to as internal self-awareness. It involves self-reflection, analysis, and introspection.
- External Self-awareness: It is the ability to recognise and interpret how one is perceived by others. It requires being insightful of other people’s responses and reactions, including their verbal cues, body language, and tone of voice.
- Self-motivation: It is the ability to boost oneself on to complete a particular task or goal without the assistance of outside factors or rewards. Self-regulation: It refers to the ability tov manage one’s feelings, thoughts, and actions in order to achieve a desired result.
- Self-regulation: It refers to the ability to manage one’s feelings, thoughts, and actions in order to achieve a desired result.
Key Facts :
- Self-awareness: It is the ability to identify and acknowledge our own thoughts, feelings and actions.
- Self-motivation: It is the ability to proceed and maintain action towards the accomplishment of goals.
- Self-regulation: It is the ability to manage and control one’s own thoughts, emotions and behaviours in order to adapt to changing environment.