SIVAGAMIAMMAL COLLEGE OF ARTS AND SCIENCE FOR WOMEN-ORAPPAM

DEPARTMENT OF BUSINESS ADMINISTRATION

CLASS : II - BBA SEMESTER : 03

SUBJECT : LIFE SKILL EDUCATION SUB. CODE: 17UBAS02

UNIT – IV

Goal setting. Coping with stress: Definition, stressors, source of stress. Coping skills..

TWO MARKS QUESTIONS WITH ANSWER

1. WHAT DO YOU MEAN BY GOAL SETTING?

Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to
turn your vision of this future into reality.

The process of setting goals helps you choose where you want to go in life. By knowing precisely
what you want to achieve, you know where you have to concentrate your efforts.

2. WHAT IS STRESS?

Stress is defined as a state of mental and emotional pressure or strain, caused by challenging
or unfavourable circumstances.

3. LIST OUT THE SOURCES OF STRESS

There are four basic sources of stress to consider

 Environment

 Social

 Physiological

 Cognitive/mental- emotional

4. WHAT IS STRESSORS?

A stressor is simply a term used to describe any event that causes your
parasympathetic nervous system (the body's way of dealing with stressful
situations). In other words, an event that causes stress. An event that causes the stress
response may include:

 Environmental stressors (hypo or hyper- temperatures, elevated sound levels,

overcrowding)
 Daily stress events (e.g., traffic, lost keys, money, quality and quantity of physical
activity)
 SIVAGAMIAMMAL COLLEGE OF ARTS AND SCIENCE FOR WOMEN-ORAPPAM

 Life changes (e.g., divorce, sadness)

 Workplace stressors (e.g., high job demand vs. Low job control, repeated hard work)
 Chemical stressors (e.g., tobacco, alcohol, drugs)
 Social stressor (e.g., societal and family demands)

5. LIST OUT THE TYPES OF GOAL SETTING

1. Long term goals

2. Short term goals

3. Lifetime goals

4. Capstone goals

5. Provisional goals

FIVE MARKS QUESTIONS WITH ANSWERS

1. EXPLAIN THE STEPS OF GOAL SETTING

Step 1: Setting Lifetime Goals

The first step in setting personal goals is to consider what you want to achieve in your lifetime (or at
least, by a significant and distant age in the future).

Setting lifetime goals gives you the overall perspective that shapes all other aspects of your decision
making.

To give a broad, balanced coverage of all important areas in your life, try to set goals in some of the
following categories:

Career – What level do you want to reach in your career, or what do you want to achieve?
Financial – How much do you want to earn, by what stage? How is this related to your career
goals?
Education – Is there any knowledge you want to acquire in particular? What information and
skills will you need to have in order to achieve other goals?

Pleasure – How do you want to enjoy yourself? (You should ensure that some of your life is
for you!)

Public Service – Do you want to make the world a better place? If so, how?

Step 2: Setting Smaller Goals

 Once you have set your lifetime goals, set a five-year plan of smaller goals that you need to
complete if you are to reach your lifetime plan.
 SIVAGAMIAMMAL COLLEGE OF ARTS AND SCIENCE FOR WOMEN-ORAPPAM

 Then create a one-year plan, six-month plan, and a one-month plan of progressively smaller
goals that you should reach to achieve your lifetime goals. Each of these should be based on
the previous plan.

 Then create a daily To-Do List of things that you should do today to work towards your
lifetime goals.

2. WHAT ARE THE VARIOUS TYPES OF GOAL SETTING

1. LONG-TERM GOALS:
 Generally, goals are categorized as either long-term or short-term.

 Long-term goals consist of plans you make for your future, typically over a year down the
road. These normally consist of family, lifestyle, career, and retirement goals.

 Long-term goals are achieved over time as a person completes the stages of their life.

 People set long-term goals for themselves by envisioning what they want to be doing and
where they want to be five to twenty years from the present.

 Then they use short-term goals to get there.

EXAMPLES OF LONG-TERM GOALS :

 Become a Mechanical Engineer

 Get a Master’s Degree
 Buy a house
 Run a marathon
 Own my own company
 Retire at age 55

2. SHORT-TERM GOALS:

 Short-term goals are ones that a person will achieve in the near future, typically in less than
one year.
 Short-term goals are steppingstones on the way to achieving long-term goals.
 These types of goals are considered enabling goals because accomplishment of these goals
will “enable” you to achieve an even greater goal.

Examples of short-term goals

 Lose five kg of weight

 Paint my living room
 Get an “A” in Maths
 Get a 3.2 GPA or above this semester
 Get a job for the summer

Foundational Goals
 SIVAGAMIAMMAL COLLEGE OF ARTS AND SCIENCE FOR WOMEN-ORAPPAM

 Foundational goals are those short-term goals that will most likely be accomplished in
less than one year.
 These may be enabling goals that may need to be accomplished prior to the Capstone
goals being met. They are often used as physiological improvements.

3. LIFETIME GOALS :

Lifetime goals are those major goals that you would like to accomplish over your lifetime.

 Depending on your age, these goals may be accomplished significantly later on in your life.
 Typically, these goals will have accomplishment dates of ten or more years in the future.

Examples of lifetime goals

 Include get a job as a teacher,

 Become a professional basketball player,

 Graduate from college,

 Buy a house

 Lifetime goals may fall into one of several categories including career, education, family,
financial, or just pleasure.

 You can have a Lifetime goal to become an accountant as well as goals of getting a
Master’s Degree, having four children, making ten million dollars, and/or traveling
around the world.

4. CAPSTONE [top/maximum/most/greatest] GOALS:

 Capstone goals are commonly those key goals you will need to accomplish first before you
accomplish your lifetime goals.

 These goals will typically be accomplished in one to ten years’ time.

 A Lifetime goal of becoming a doctor would have Capstone goals of going to college, going
to med school, and completing an internship.

 A lifetime goal of travelling around the world would have a Capstone goal of saving a certain
amount of money.

5. PROVISIONAL GOALS :
 SIVAGAMIAMMAL COLLEGE OF ARTS AND SCIENCE FOR WOMEN-ORAPPAM

 Provisional (stepping-stone) goals are usually stepping-stones to the larger goals.

 Typically, these are completed in less than a month.

 These are the types of goals you focus on a daily basis and are often used for technical
improvements.

 Many times these may be enabling goals that may need to be accomplished prior to the
foundational goals being met.

3. DISCUSS THE VARIOUS SOURCES OF STRESS

There are four basic sources of stress to consider

(1) Environment

Environment includes physical stressors that influence the senses such as weather,
traffic, noise, pollution etc

(2) Social

Social includes psychological stressors caused when demands are made on our
time, attention and skills, such as in job interviews, public speaking, work
presentations, interpersonal conflict, competing priorities, financial problems, and
loss of relationships and loved ones.

(3) Physiological

Physiological includes physical stressors that are produced at various stages in our
life, such as lack of exercise, poor nutrition, insufficient sleep, illness, injuries,
and aging.

It is also the physical stress produce by psychological stressors, which produce

muscle tension, headaches, stomach upsets, anxiety attacks, and depression.

(4) Cognitive/mental- emotional

The principal source of this type of stress is our own thoughts. Our brain interprets
changes in our environment and body.

4. WRITE SHORT NOTES OF COPING SKILLS

Stress is a normal part of life and something you cannot control, however you can
control your response to stress.

Here are seven ways to deal with stress:

 SIVAGAMIAMMAL COLLEGE OF ARTS AND SCIENCE FOR WOMEN-ORAPPAM

1. Keep a positive attitude – sometimes the way you think about things can make all of
the difference. Your attitude can help offset difficult situations.
2. Accept that there are events you cannot control – when you know there are times
when you have given all that you can to a situation, it allows you to expend energy
where it can be more effective.

3. Learn to relax – purposeful relaxation, such as deep breathing, muscle relaxation and
meditation is essential in training your body to relax. Relaxation should be a part of
your daily regimen.

4. Be active regularly – being active also helps your body more easily fight stress
because it is fit.

5. Eat well-balanced meals – staying on track with healthy eating habits is a great way
to manage stress.

6. Rest and sleep - your body needs time to recover from stressful events, so sleep is an
important part of caring for yourself.

7. Find your stressors and effective ways to cope with them - remember that you can
learn to control stress because stress comes from how you respond to stressful events.

TEN MARKS QUESTIONS WITH ANSWERS

1. BRIEFLY EXPLAIN ABOUT GOAL SETTING TECHNIQUES

[OR] EFFECTIVE GOAL SETTING

The following broad guidelines will help you to set effective, achievable goals:

1. State each goal as a positive statement – Express your goals positively – "Execute this
technique well".
2. Be precise – Set exact goals, putting in dates, times and amounts so that you can measure
achievement. If you do this, you'll know exactly when you have achieved the goal, and can
take complete satisfaction from having achieved it.
3. Set priorities – When you have several goals, give each a priority. This helps you to avoid
feeling overwhelmed by having too many goals, and helps to direct your attention to the most
important ones.
4. Write goals down – This crystallizes them and gives them more force.
5. Keep operational goals small – Keep the low-level goals that you're working towards small
and achievable.

 If a goal is too large, then it can seem that you are not making progress towards it.
 Keeping goals small and incremental gives more opportunities for reward.
SIVAGAMIAMMAL COLLEGE OF ARTS AND SCIENCE FOR WOMEN-ORAPPAM

6. Set performance goals, not outcome goals – You should take care to set goals over which
you have as much control as possible. It can be quite dispiriting to fail to achieve a personal
goal for reasons outside your control!

 In business, these reasons could be bad business environments or unexpected effects of

government policy. In sport, they could include poor judging, bad weather, injury, or just
plain bad luck.

 If you base your goals on personal performance, then you can keep control over the
achievement of your goals, and draw satisfaction from them.

7. Set realistic goals – It's important to set goals that you can achieve.

 All variety of people (for example, employers, parents, media, or society) can set unrealistic
goals for you. They will frequently do this in ignorance of your own desires and ambitions.

 It's also possible to set goals that are too difficult because you might not appreciate either the
obstacles in the way, or understand quite how much skill you need to develop to achieve a
particular level of performance.

2. EXPLAIN ABOUT STRESS MANAGEMENT TECHNIQUES

Figure out:

Figure out where the stress is coming from by getting specific and pinpointing the
stressors in your life, you’re one step closer to getting organized and taking action.

Consider control:

Consider what you can control and work on that we can control how to react, how to
accomplish work, how to spend our time etc.

Do what you love:

It’s so much easier to manage stress when the rest of our life is filled with activities
we love. Even if our job is stress central we can find hobby. Eg: phone or chat with friends.

Manage time:

When we manage our time we prioritize and organize our tasks creating a less
stressful and more enjoyable life.

Diet and Exercise:

Be mindful of having a balanced and healthy diet, making simple diet changes, such
as reducing alcohol and sugar intake. Another guaranteed way to reduce stress is exercise that
relieving depression.
SIVAGAMIAMMAL COLLEGE OF ARTS AND SCIENCE FOR WOMEN-ORAPPAM

Take it out:

Talk to someone close to you about your worries or the things getting you down.

Meditation and physical relaxation:

Use techniques such as deep breathing guided in yoga that direct body to relax and
mentally happier.

Make self care a priority:

When we make time for ourselves that help for effective stress management such as
enough food, sleep etc.