PERSONALITY ENRICHMENT

UNIT – I
Self Disclosure
Characteristics of self-disclosure – self disclosure benefits and appropriateness – self disclosure and self
awareness – self disclosure and feedback
SELF-DISCLOSURE
Meaning
 Verbally telling something about yourself
 Transferring information from the hidden self to open self
 It can be consciously or unconsciously done
 Irreversible
Characteristics of Self-Disclosure
 Continuous process: being self disclosure is a continuous process it helps in creating ongoing and thick
relationship.
 Appropriateness: before disclosing oneself to others, he/she should look after the time and place for
disclosing him/herself.
 Reciprocal: we should tend to match other’s disclosure with ours which is called as “dynamic effect”. We
have to get positive and active response from the person with whom we are disclosing ourselves.
 Incremental: through self disclosure we will get intimate (close) friendship or intimate relationship with
others.
Benefits of self-disclosure
 Better understanding: It helps to know or understand yourself in a better way.
 Reduce fear: self-disclosure helps in reducing insecurity, fear and faults.
 Comfortable: it makes a person comfortable in having social relationship.
 Prediction: it helps you to predict the behavior and thoughts of others through their disclosure.
 Prevent conflicts: better understanding between you and others aids in preventing conflicts.
Self-disclosure and awareness
Self-awareness: it is the ability to see yourself realistically without a great deal of difference between what you
are and how you assume others. Self-disclosure leads to self-awareness.
JOHARI WINDOW (ACTIVE SHARING WINDOW)
Known to self Unknown to self

OPEN (FREE AREA) BLIND

Known to others
(What others know and (what I don’t know or don’t
what I know about me) understand about me)
HIDDEN
UNKNOWN
(what I know about me but I
Unknown to others (the subconscious/unconscious)
haven‘t shared)
Self disclosure and feedback
- Self-disclosure and feedback are essential communication skills.
- It helps in proper communication skills.
- Giving positive feedback leads to trust.
- It also encourages positive behavior.
Tips to give feedback TALK ABOUT TO ANOTHER PERSON
YOU
- Decide whether the feedback is for the YOURSELF
entire group or for the individual.WHO HE IS
- Feedback should be descriptive than evaluative.
- It should focus on specific behavior and actions than generalizations.
YOU HEAR GIVES YOU
- Feedback should focus on positive aspects of the individual than negative one.
YOURSELF FEEDBACK
- It should be given on right time.
RELATIONSHIP BETWEEN SELF-DISCLOSURE AND SELF AWARENESS
INCREASES SELF-
AWARENESS
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 UNIT – II
Anger, Stress and Managing Feelings
The nature of stress – managing stress through social support systems – the nature of anger – guidelines for
managing anger constructively – dealing with an angry person
STRESS
Meaning: It is an emotional, physiological, psychological effects caused by an internal/external mental pressure.
Nature of Stress
- It is the feeling of emotional tension
- Physical/mental tension
- It is an individual’s response to pressure
- It is anything that causes change in your life
- Seriously damage your physical and mental well-being
Causes of teenage stress
- School demands
- Learning disability
- Trouble in making friends
- Change from school to college
- Peer pressure
- Family financial issues
- High expectation of self
- Dearth of love
- Divorced partners
- Balancing work and college
Managing Stress through Social Support System
- Expelling reduces stress (talking more about yourself to others reduces stress).
- If you don’t find solutions to your problem, better stop thinking.
- Good social support reduces depression i.e. wife reduces the depression of her husband etc.
- Sharing the problem reduces the pain and stress of an individual.
- Changing our perception and creating good environment helps to reduce stress.
- Interacting with social media.
- Talking with experts and getting counseling from them.
Management of stress

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-Breath easily -Count 1 to 10
-Make time for a massage -Meditation
-Try a tonic -Try tea
-Laughing -Space out
-Compose a mantra -Dial a friend
-Put it on paper -Listen to music

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 ANGER
Anger is an emotional response related to one's psychological interpretation when his/her basic boundaries are
violated. Anger is defined in Webster’s dictionary as “a strong feeling of displeasure”.
Nature of Anger
- It is an inborn survival response.
- It is a normal human emotion.
- It is based on physical/mental capability.
- It is a secondary emotion to bad feeling, threatening etc.
Guidelines for Managing Anger Constructively
- Be aware of your anger: Begin recognizing when you are angry.
- Suppression: ignoring or denying or not paying attention to it.
- Calming: make calm your anger by counting 1-10, yoga, meditation or writing your feelings in a diary.
- Expression: express it appropriately without blaming too much on others.
- Do not think over (or stick on to) the situation: Either change the situation or accept it.
Dealing With an Angry person
- Ignoring
- Shutting them down/make them calm
- Competing –By over reacting the situation, you can manage the angry person like shouting etc.
- Manage your own anger
- Don’t take it personally, take it professionally.
- Respond in a positive, self - controlled way.
- Solve the problem right away, if you possibly can.
- Find something to agree with them on. E.g., “Yes, I agree.
- Keep a sense of humor.
- Clarify the situation of yourself.
UNIT – III
Interpersonal Effectiveness
Managing anxiety and fear – Breathing – an antidote to stress – progressive muscle relaxation – understanding
your shyness – building one’s self esteem – Avoiding self blame – taking risks, tolerating failure, persisting and
celebrating success – self talk.
FEAR
Fear is one of the most powerful emotions. It has a very strong effect on your mind and body. Fear tells you what
to do in emergencies, like a fire or being attacked.
Anxiety
Anxiety is a word we use for some types of fear, usually to do with the thought of a threat or something going
wrong in the future rather than right now.
Manage Fear and Anxiety
 Exercise
 Relax
 Healthy Eating
 Avoid alcohol or drink in moderation
 Complementary therapies (like massage or herbal products)
 Faith/spirituality
 Don’t expect perfection.
 Listen carefully to each other’s feelings. Offer support, but don’t deny or discount feelings.
 Get help through social groups.
 Talk with a doctor about using anti-anxiety or anti-depressant medicines.
Breathing – an antidote to stress
 Breathing is a medicine to reduce stress. It refreshes your body.
 The way we breathe affects our thinking and feeling, our physical, and our mental behavior. For example,
short, irregular, gasping breaths are associated with panic (fear) attacks, anxiety and depression.
 Controlled breathing helps regulate the heart and pulse rate as well as ease stress and tension.
Progressive muscle relaxation
One method of reducing stress is that Progressive Muscle Relaxation (PMR). Through exercises and yoga one can
reduce stress. It also reduces your head ache, stomach pain and gives you nice sleep.
SHYNESS
Shyness involves a collection of learned reflexes that induces drawing back from contact with people.
Thus it is a behavior pattern that is distinguished by hang-ups in social situations.
Understanding the shyness
 They rarely speak voluntarily.
• They do not respond to other people’s talk.
• They follow directions.
• When they do speak, it is often in a very soft and quiet voice.
• They make little or no eye contact.
• They often look at the ground around unfamiliar people.
• They are last to volunteer and line up for activities.
• They look tense, distracted, or worried in unfamiliar situations.
• They may refuse to enter a new setting without a familiar adult with them.
BUILDING ONESELF’S ESTEEM
Self esteem is a state of mind. It is the way you think and feel about yourself. High self esteem means having
feelings of confidence, worthiness and positive regard for you. People with high self esteem feel good about
themselves.
Building one’s self esteem
 Pay attention to your own needs and wants
 Take very good care of yourself
 Take time to do things you enjoy
 Do things that make use of your own special talents and abilities
 Dress in clothes that make you feel good about yourself
 Give yourself rewards
 Spend time with people who make you feel good about yourself
 Make your living space a place that honors you
 Display items that you find attractive
 Take advantage of opportunities to learn something new or improve your skills
 Begin doing those things that you know will make you feel better about yourself
 Do something nice for another person
SELF BLAME
Self-blame is one of the most toxic (poisonous) forms of emotional abuse. It makes you unhappy.
Simple ways to avoid self-blaming
 Write a forgiveness letter to yourself, read it then tear up/burn it.
 Look yourself in the mirror every day for 30 days and say, "I forgive you, and I don't blame you.
 So stop judging yourself harshly.
 Treat mistakes as learning experiences.
 Avoid viewing mistakes as failures.
 Avoid holding on to the past.
 Love Yourself
 Get help for experts like counseling
 Leave the things freely
 Make a difference between big mistakes and small mistakes
RISK
Risk is defined as the intentional interaction with uncertainty
Why an individual has to take risk and why it is important
 Unforeseen opportunities often come from risk-taking.
 Taking risks shows confidence and helps you stand out.
 We learn from risks -- and those lessons may lead us on an important, new path.
 Success won't fall in your lap -- you have to pursue it.
 You don't achieve your dreams by playing it safe.
 It helps you overcome a fear of failure.
FAILURE
Failure is the state or condition of not meeting a desirable or intended objective, and may be viewed as
the opposite of success.
Tolerating failure
 Reframe, rephrase and reflect: rather than thinking of guilty of your failure,
 Think it as an opportunity to learn.
 Don’t judge that the mistake happened purposefully.
 Think that everyone face at least once in their lifetime.
 Call your friend and get advice to avoid mistake which causes failure
 Think positively that you can solve the mistake in another way
PERSISTING AND CELEBRATING SUCCESS
Persisting success – persisting success in the minds of the individual helps them to
 Improve more and better than the present successful task
 Increases motivation and morale
 Creates self confidence to take risk
 Gives him fear to do much better in future
 Insist to creates new innovative ideas
Celebrating success - Celebration success is one of the most effective tool you can use to motivate yourself.
Ways to celebrate a success
 Celebrating with loud and full of laughter
 Be calm
 Arranging a big party or having got together in a peace environment.
 Capture memories
 Make a record
SELF TALK
It is the act or practice of talking to oneself, either aloud or silently.
Types of self talk
1. Positive self talk - it can tell an individual what to do, where to focus, and get one motivated
Ex: ‘I can do it.’ ‘I’m good enough.’ ‘If I want to, I can.’ ‘It doesn’t matter if I make a mistake.’ ‘I can make it
happen.’ If I try hard, I’ll get there.
2. Negative: it makes an individual pessimistic, and critical.
Ex: I’ll make a mistake, They’ll laugh and tease me, they don’t like me, they will say no, I’ll make a fool of
myself.
UNIT – IV
Importance of study environment – using VCR3 to increase memory power: Visualizing, Concentrating, Relating,
Repeating, and Reviewing – memory hindrances – memory helpers- knowing Vs memorizing – memory and
studying – the SQR3 method; Survey, write Questions, Read, Recite, Review – mnemonic devices – rhymes –
acronyms – pegging – cooperative learning

STUDY ENVIRONMENT
The term environment denotes the totality of the surroundings and conditions in which something or
someone lives or functions. Study environments starts with a physical space, a virtual equivalent, or at least a set
of organizational principles that had their origins in a traditionally space-influenced model.
Importance of study environment
 A large gathering space located near whiteboards or projector screens
 Proper arrangement of tables and chairs
 Effective instructional materials
 High tech level of teaching
 Proper lighting, air conditioned and fan facilities.
 Establish a high degree of trust and respect.
 Make sure both learner and mentor are committed to the learner’s success.
 Set clear and high expectations.
 Encourage risk-taking.
 Seek student feedback regularly by using assessment on a consistent and timely basis.
 Measure and document progress and growth.
 Create a collaborative learning space.
MEMORY POWER
A strong memory depends on the health and strength of your brain.
Using VCR3 to increase memory power: visualizing, concentrating, relating, repeating, and reviewing
VCR is a method that helps you to commit information to long term memory and retrieve it when needed.
VCR3 stands for
 V- Visualizing (creating picture in your mind as you receive the information)
 C- Concentrating (concentrating on the information given will help you commit to long term memory)
 R– Relating (relating the information to something one you already know or understand will help you to
store the information for easy retrieval)
 R – Repeating (repeating the information to yourself or to someone which facilitates that the information is
transferred to long term memory)
 R - Reviewing (the information is another means of repetition. The more you see and use the information,
the better you remember)
MEMORY HINDRANCES (obstacles)
The universally accepted five hindrances are:
1) Sensual desire: desire for smoking and too much of eating reduces your memory power
2) Ill-will or aversion: Aversion is disliking everything and pushing them away
3) Laziness and inactive
4) Restlessness & anxiety or worry.
KNOWING vs. MEMORY
MEMORY KNOWING
Memorizing is seeing bits and pieces of the picture. Knowing is seeing the whole picture.
With or Without understanding keeping the Knowing is the understanding of what you have
information in mind. memorized.
Memorizing is that repeating the information what Knowing is applying the information practically
learnt to remain it for long time.
Memorizing the things with or without having Knowing the things with greater interest and
interest on it. curious.
Using mnemonic devices to improve memory power
1. Acronym ( An acronym is a word that is made up by taking the first letters of all the key words or ideas you
need to remember and creating a new word out of them. Ex: Hyderabad, Ooty, Madras, Egmore can
remembered as HOME)
2. Rhymes and jokes (converting the lines to rhymes and jokes. Ex: to remember A-Z convert them as rhymes)
3. Chunking (remembering 10 digit phone numbers by breaking it according to your easiest remembering way.
Ex: 369248963 breaking as 369 248 963)
4. Peg memory system ("Peg" refers to the mental attach that you hang your information on. It is a reminder
that helps you to jog your memory so you can retrieve new information later on. Ex: one- gun, two- shoe,
three- tree, four- door etc)
SQ3R METHOD
SQRRR is a reading comprehension method named for its five steps: survey, question, read, recite, and
review.
Process
1. Survey: reading the book though out the chapter in order to identify headings, sub-headings and other
outstanding features in the text.
2. Question: Formulate questions about the content of the reading. For example, convert headings and sub-
headings into questions, and then look for answers in the content of the text. Other more general questions
may also be formulated:
a. What is this chapter about?
 b. What question is this chapter trying to answer?
c. How does this information help me?
3. Read (R1): after framing the questions read it again to give answers for the questions.
4. Recite (R2): The second "R" refers to the part known as "Recite/write" the answers for the questions in an oral
or written format.
5. Review (R3): The final "R" is "Review". Recall the answers so that no important words are forgotten.
COOPERATIVE LEARNING
It is an educational approach which aims to organize classroom activities into academic and social learning
experiences by arranging students into groups.
5 basic and essential elements to cooperative learning
 Positive interdependence: Each group member has a task/role/responsibility therefore must believe that they
are responsible for their learning and that of their group
 Face-to-face interaction: Students explain to one another what they have or are learning and assist one
another with understanding and completion of assignments
 Individual and group accountability: Each student is accountable for their learning and work.
 Develop Social skills: Skills include effective communication, leadership, decision-making, trust-building.
 Group processing: groups must assess their effectiveness and decide how it can be improved.

UNIT – V
The basis of effective goals – steps to be followed to obtain optimum results from goal setting – identifying the
reasons for procrastination - guidelines to overcome procrastination – priority management at home and college
GOAL SETTING
Meaning: It is a motivational technique based on the concept that the practice of setting specific goals enhances
performance of the individuals.
Steps to be followed to obtain optimum results from goal setting
 Express goals positively
 Be accurate.
 Set Priorities
 Keep Goals Small
 Set Goals which you have control over it
 Set specific measurable goals
 Examine your current lifestyle and find one area in which you want to improve
 Create a deadline
Goal Setting Theory
It involves establishing specific, measurable, achievable, realistic and time-targeted (S.M.A.R.T) goals.
- Specific: Well-defined to inform employees exactly what is expected, when, and how much. With specific
goals, managers can easily measure progress toward goal completion.
- Measurable: Provide milestones to track progress and motivate employees toward achievement.
- Attainable: Success needs to be achievable with effort by an average employee, not too high or too low.
- Relevant: You should focus on the greatest impact to the overall company strategy.
- Time-bound: Establish enough time to achieve the goal, but not too much time to undermine performance.
Goals without deadlines tend to be overtaken by the day-to-day crises.

TIME MANAGEMENT
Time management is the act or process of planning and exercising conscious control over the amount of
time spent on specific activities, especially to increase effectiveness, efficiency or productivity
One of the evil of time management is procrastination (postponing)
Procrastination is the practice of carrying out less urgent tasks in preference to more urgent ones, or doing more
pleasurable things in place of less pleasurable ones, and thus putting off impending tasks to a later time,
sometimes to the "last minute" before the deadline.
Identifying the reasons of procrastination
1. Fear of the outcome and perfectionalism
2. Helplessness in the face of complexity
3. Laziness
4. Lack of motivation
5. Lack of focus and fatigue
6. Not knowing where or how to start
Other reasons
- There’s always tomorrow.
- There’s more fun stuff to do.
- Not close enough to the deadline.
- Just don’t feel like it.
- Can’t get my mind around how to do it.
- Can’t come up with enough good reasons to do it.
- It can wait.
Eleven Essential Tips for Overcoming Procrastination
1. Don't over think a new situation.
2. Get into goal setting.
3. Change your career if you're not happy
4. Do the thing(s) you are putting off first thing in the morning.
5. Find the joy in the tasks that cause you to procrastinate.
6. Make a list the night before of what you need to accomplish today.
7. Get a Life Coach, mentor or a mastermind group and they will get you motivated with a plan of action.
8. Help someone else who is trying to overcome procrastination.
9. Use positive affirmations to help you see the positive side of your situation that are hindering you.
10. Visualization is a great way to create your ideal life.
11. Make the decision right now that you are no longer a procrastinator.