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Besides the seven survival skills, the following skills are necessary for a better tomorrow:
•Awareness of self and others •Management of own emotions and others •Development of empathy and perspective-taking •Forging healthy relationships •Dealing with life’s
challenges
Social Emotional Competencies AND Social Emotional Learning Skills Related to Each competency
Self-awareness Identifying and recognising emotions, Accurate self-perception, Recognising strengths, needs and values, Self-efficacy
Self-management Impulse control and stress management, Self-motivation and discipline, Goal-setting and organisation skills
Social Awareness Perspective-taking, Empathy, Appreciating diversity, Respect for others
Relationship Management Communication, social engagement and building, relationships, Working cooperatively, Negotiation, refusal and conflict management, Seeking and
providing help
Responsible Decision making: Problem identification and situation analysis, Problem-solving, Evaluation and reflection, Personal, moral, and ethical responsibilitie
Advantages of Self-awareness?
The more self-aware you are, the more confident you will be of yourself. Through greater exposure, your experience widens and you are likely to be more accepting of others and
open to experiences. More accurate in assessing others. Better at setting more realistic goals and achieving them. More likely to have a better/positive view of yourself. improve
your self-confidence, which in turn leads to greater success in life.
Setting Goals
SMART stands for: Specific, Measurable, Attainable, Relevant and Timely.
S – Specific goals tend to answer the six “W” questions
Who: Who is involved? What: What do I want to accomplish it? Where: Identify a location. When: Establish a time frame. Which: Identify requirements and constraints. Why:
Specific reasons, purpose or benefits of accomplishing the goal.
Example: if the general goal is “to get in shape”, then the specific goal would be “by going to the gym to work out three days a week.”
M – Measurable goal is establishing concrete criteria e.g. How much? How many? How will I know when it is accomplished?
Example: “To slim down by 10kg by going to the gym to work out three days a week.”
A – Attainable to ensure that the goal is achievable and practical to attain.
Example: “To slim down by 10kg by going to the gym to work out three days a week for one month.”
R – Realistic goals are to ensure that you are both willing and able to achieve the goal and make substantial progress.
Example: “To slim down by 10kg by going to the gym to work out three days a week with 100% success”
T – Timely goal should be grounded within a time frame.
Example: “To slim down by 10kg by going to the gym to work out three days a week for one month with 100% success.”
CHAPTER 3
What Is Self-management?
Self-management is the ability to take control of one’s emotions and be forward-looking, exercise self-control, show flexible thinking, and maintain composure and positive
thinking when confronted with life’s challenges. In the process, the ability to regulate your emotions will facilitate, rather than interfere with the task at hand to pursue your goals
and encourage perseverance in the face of setbacks and frustrations.
What Does Neurobiology Have to Say about the Relationship among Our Cognition, Emotions and Behaviour?
metacognition plays a part in the development of one’s social-emotional competencies (SECs). Many preventive interventions (Greenberg, 2006) supported the central role of the
Executive Functions (EF) and the actions of the prefrontal lobes in improving emotion regulation and problem-solving skills. EF generally refers to the psychological processes that
are involved in the conscious control of one’s thinking. Examples of processes include inhibition, future time orientation, consequential thinking and the planning, initiation, and
regulation of goal-directed behaviour, which are closely related to the different aspects of metacognition. The thalamus receives information through receptors (e.g. nerve cells)
which are decoded and analysed, while the hypothalamus receives signals from the body and involves in regulation of drives (e.g. sleep, sexuality, appetite). Both these structures
relay information to the amygdala which is involved with the neurobiology of emotions liken to body’s “alarm system”. The amygdala is a structure with extensive connections to
the brain areas thought to underlie cognitive functions, such as sensory cortices, the hippocampal complex, and the prefrontal cortex (Young et al. 1994). Because of its broad
connectivity, the amygdala is ideally situated to influence cognitive functions in reaction to emotional stimuli.
What happens when we have to make a decision while we are experiencing strong emotions?
Sometimes our minds, especially our self-beliefs, may be quite obtrusive especially when we have experienced much failure, as we are less likely to believe that we can succeed in
our performance. If so, we may need to change our thinking:
•Think we can succeed and believe you can, e.g. “I can succeed.” •Affirm and think aloud, “I will succeed.” •Believe that we can succeed by setting SMART goals to achieve it
•Regulate and monitor your progress to fulfill your goal.
Even when you know everyone does not think you can succeed, it is not your business. Your business is just to stay focused, strategise and organise your plan so that you can see
the successful outcome. Alternatively, we may be exposed to daily situations that may frustrate or anger us when our friends disappoint us. For example: A friend borrowed your
favourite CD last week and lost it. Now she asks if she can borrow another one. Your immediate response may be: “No way!” You’ve got to be kidding!” We may be upset,
angered, frustrated and concerned about losing another CD.
How would you communicate?
“When you borrow my CDs and don’t return them, I worry about losing them. Give me some time to decide whether I want to keep loaning them out.”
1.IDENTIFY the decision to be made
e.g. Should you lend your friend another CD?
2.THINK about your options and reject any that could lead to trouble.
Possible Options:
•Tell your friend you are not lending her anything again. •Lend her another CD. •Try to avoid giving her an answer •Ask her to replace the CD she lost before you lend her another
one.
3.USE QUESTIONS to eliminate negative options and make responsible decision
•Is it against the law, school rules or the teachings of my religion? •Is it harmful to me or to others? •Would it disappoint my family or even other important adults? •Is it wrong to
do? •Would I be hurt or upset if someone did this to me?
4.PREDICT the consequences of positive options
Option: Lend her another CD Advantage: She would be happy. Disadvantage: She might be careless with this CD too.
Option: Ask her to replace the CD she lost before you lend her another one. Advantage: You get your CD back, and maybe your friend would be more careful with your
belongings. Disadvantage: Your friend might me angry with you.
Choose the best course of action.
-Seek a significant adult for advice if you are undecided about the options. -Rethink the consequences of your actions again if your friend were to lose another of your CDs.
UNREALISTIC EXPECTATIONS
INQUIRY: A time I felt that I had to be perfect was I want to score 100% accuracy in my Maths.
ASSUMPTION: If I am not always perfect, it is awful. I will never succeed so why bother to try.
Investigating Procedures
•Rewrite assumption into a proven belief •Change thoughts •Change behaviour
PROVEN BELIEF
I can do my best
SELF-TALK
Statements I make to myself that influence me to want to be perfect:
I need to get better scores than my friends.
Statements I make to myself that influence me to want to learn from mistakes:
I don’t need to compare myself with others. As long as I have done my best that is all that matters. Making mistakes is part of the learning process.
Do what you can do!
Alternatively, you may wish to use “What, why and how” to change your negative thoughts to address the issue in a more positive manner.
WHAT: Name what behaviour is bothering you and what you feel
WHY: Explain why this is bothering you.
HOW: Say how you would like the other person to behave instead.
Situation: A friend keeps borrowing money and forgets to pay you back.
WHAT: When you (behaviour) _______________ I feel ________________
WHY: because _________________________________
HOW: I wish (or I want you to) ____________________________________
When I lend you money and you don’t pay me back, I feel frustrated because now I don’t have any lunch money and I am hungry. I wish you would pay me back the day after you
borrow money.
What Are Some Helpful Coping Strategies for Stress and Anxiety?
Affect/feelings: Expression of feelings to others through song, poetry, communication, writing or drawing, e.g. “I tell my best friend whom I trust when I feel sad.”
Beliefs and values: Belief in God or someone or something, or one’s beliefs about what is right or wrong and about the self, e.g. “I believe that I have the ability to solve the
problem even though they say that I will fail.”
Cognition: Use rational thinking and learn from past experiences, e.g. “I think of how I have overcome similar difficulties in the past when I feel disappointed with myself.”
Imagination: Use positive and creative ways to solve problems or use your imagination to relax, e.g. “I think of the rainbow at the end of the road.”
Physiology: Engage in physical and relaxation exercises, e.g. jogging, walking, swimming, etc.
Social: Being in the company of others, e.g. “I have tea and I window-shop with my friends when I am sad.”
Gordon (2009) identified twelve communication roadblocks that prevent adults from relating to their children. This may also happen in the office between the employer and the
employee. They further explain how communication may be obstacles in harmonious relationships.
1. Ordering, Directing, Commanding: The words may be very authoritarian, and may carry an overt or covert threat of an impending consequences if the advice is not taken.
“Don’t say that” “You’ve got to face up to reality.” “Go right back there and tell her you’re sorry!” “Stop feeling sorry for yourself!”
2.Warning, Threatening: The words may sound like a threat that must be carried out or a bad outcome may be predicted if it is not complied.
"If you don’t start treating him better, you’ll lose him.” “You'll never make friends if..." “You’re really asking for trouble when you do that.” “You’d better listen to me or you’ll be
sorry.”
3.Moralising, Preaching: An underlying moral code is invoked, e.g. “should” or “ought” to communicate with proper conduct to be followed.
"You shouldn't feel that way..." "Patience is a virtue you should learn..." “You really ought to …” “It’s your duty as a ………to ………….”
4.Advising, Giving Solutions: Here the individual draws on her/his own knowledge and experience to recommend a course of action.
"What I would do is...", "Why don't you..." "Let me suggest..." “Have you tried …?”
5.Persuading with Logic, Arguing: The assumption may suggest that the person has not adequately thought it through, and needs help to do so.
"Here is why you are wrong..." "The facts are that …..." "Yes, but..." “Let’s think this through ….”
6.Judging, Criticising, Blaming: The common denominator here is the implication that there is something wrong with the person or with what he/she said.
"You are not thinking maturely..." "You are just lazy..." "Maybe you started the fight first..." “It’s your own fault.”
7.Praising, Approving, Agreeing: This kind of message gives a sanction or approval to what has been said, and may stop the communication process as it may imply an uneven
relationship between the speaker and listener. True listening is different from approving and does not require approval.
"Well, I think you're doing a great job!" "You're right!--that teacher sounds awful." “I think you are absolutely right …” “You’re a good ….”
8.Name-calling, Shaming, Labeling, Ridiculing: Here the disapproval is more overt, and is directed at the individual in the hope of shaming or correcting a behaviour or attitude.
"Cry baby--", "That's stupid to worry about one low test grade." “You should be ashamed of yourself.” “That’s really stupid.”
9.Analysing, Diagnosing: This is a very common and tempting one for counsellors to seek out the hidden meaning for the person and give your own interpretation.
"What's wrong with you is..." "You're just tired." "What you really mean is..." “You’re just trying to make me look bad.”
10.Reassuring, Sympathising: The intent is usually to help the person feel better. It may be a roadblock because it interferes with the spontaneous flow of communication.
"Don't worry." "You'll feel better." "Oh, cheer up!" “There, there, it’s not all that bad.”
11.Questioning, Probing: The intent is to probe further. However, it may be perceived that the questioner is rushing to solve the problem and interfering with the flow of the
communication. This may come across as being insensitive to the person in question, and may prevent further communication.
"Why?" "Who?" "What did you...?" "How...?"
12.Diverting, Sarcasm, Withdrawal: The intent is to “take the person’s mind off it”. This will divert communication and implies that what the person was saying is not important
or should not be pursued.
"Let's talk about pleasant things..." “I hear it’s going to be a nice day tomorrow.” "Why don't you try running the world!?" Remaining silent, turning away
Practicing “I Messages”
I feel _________________(emotion) when you ____________________________(action) because ______________________________________________________(reason).
Example: I feel sad when you showed more care for John because I felt ignored.
Ways to Communicate Disagreement with Dignity
1.Calm down and think/reflect before you try to communicate 2.Use positive self-talk to help you think the situation can be handled successfully 3.Set a positive tone – begin by
treating the other person with respect 4.Express your point of view. Use the pronoun “I” not “You” 5.Listen to the other person
Conflicts in Relationships
How to resolve conflict? Be calm, always show respect (However much you disagree with someone, attack the argument, not the person.), compromise (If you can't agree on
whether to see a romantic comedy or an action thriller at the cinema, see one film this weekend and the other the next weekend.), change the wording (Instead of criticising a work
colleague for "a mistake", perhaps you could invite him to discuss "a learning opportunity".).
Using Faculty Thinking: People who do not avoid making decisions but when they make them, they do something that keeps the process from being effective.
1.Being short-sighted: Think only about what is happening right now 2.Impulsive/Hastiness: Reaching conclusions and taking actions without sufficient thought or attention to
standards of judgement 3.Narrowness: Failing to consider other perspectives, the contrary evidence, alternative frames of reference and points of view, more imaginative
possibilities, etc. 4.One way – my way: Analysing situation in a way that is favourable only to oneself without thinking about the needs and desires of others 5.Fuzzy: Lacking
clarity in ideas or sharpness to see the distinctions 6.Sprawling: Lacking organisation in thinking, everything is all over the place and fails to make a point 7.Oppositional: Doing
the opposite, no matter what people suggest 8.Not checking the “Blind Spot”: Something that one does not understand at all, often because he/she is not aware
Two structured approach will be introduced to assist in making decisions. However, some basic processes must always be considered. They are as follow:
1.Identify the problem and analyse it. This requires self-awareness of the problem and the need to gather facts pertaining to the problem.
-What is the source or root of the problem? -Who is involved? -What are their reasons? -How much time is needed to make the decision? -Who is responsible for making the
decision?
2.Establish the criteria or list the possible solutions one can think of to solve it. This process includes brainstorming or some other idea generating process, remembering to consider
the possibility of not making a decision or doing nothing, and be aware that both options are actually potential solutions in themselves.
3.Weigh the possible outcomes, bearing in mind the following criteria
-What are the goals to be achieved? -What are the relevant criteria? -What are the pros and cons of each solution? -What are the predicted consequences (long/short range)? -What
are the risks involved (real/opportunity costs)? -What are the resources (available/substitute/constraints)? -How will it affect one and others? -Is it legal and ethical?
4.Decide on the values (self and others) that are important. This includes considering the possible outcomes for now and the future, as well as one’s own sets of beliefs, family,
religion, friends, society, etc.
5.Evaluate by weighing and ranking alternatives in terms of selected criteria
-Risks -Unanticipated consequences -Strategies available to enact -Values
6.Choose the best alternative for implementation, bearing in mind the pros and cons of each course of action as timing may be critical.
Some Responsible Decision-making Formats
Responsible decision skills come from practice, experience and guidance from significant caring adults. One’s beliefs and values are very much influenced by his/her experiences at
home, school, workplace and the community at large. There is a need to recognise that there are possible consequences for every action taken. For example, if a person is conscious
in his/her purchases, and notes the difference between “needs” and “wants”, he/she is less likely to spend lavishly as well as not accumulate “white elephants” at home. However, if
a person is not conscious of his/her spendings, the person may incur debts with some of the credit card companies. Therefore, indirectly indicating that any decision made can have
some undesirable consequences.
We may need to abide by some criteria in making responsible decisions regarding our choices of solutions.
•Is it harmful to me or to others? •Is it wrong to do? •Is it against the law, school rules or my religion? •Would it disappoint my family or significant others? •Would I be hurt or
upset if someone did this to me?
Each option predicts the consequences of the action. Having considered all the options and their consequences, it will allow a person to choose the best course of action. One may
rethink his/her decision after administering it:
Teacher √ √ √ √ √ √ √ √ √ 9
Nurse √ √ √ √ √ 5
Fashion √ √ √ 3
Designer
Lawyer √ √ √ √ 4
Stage 2: Examine the pros, cons, consequences and reasons of your decisions.
Steps:
•Set criteria e.g. housing, jobs, safety, etc.
•Consider the pros, cons, consequences and reasons for each chosen criteria.
•Rate the value on a scale of 1 to 5 (least to most)
Total: ___23__
The above exercise should be repeated to assess the other two alternative careers.
The career with the highest ratings will be your final choice.