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v Mindfulness: Mindfulness involves the cultivation of moment-to-moment awareness through deep breathing.
This helps with self-regulation by allowing you to delay gratification and manage emotions. In 2018, through
a review of 27 research studies, mindfulness was shown to have an effect on attention, which in turn helped
to regulate feelings and higher-order thinking.
v Cognitive Reappraisal: Cognitive reappraisal is a strategy that can be used to improve self-regulation
abilities. This strategy involves changing your thought patterns. Cognitive reappraisal means thinking about
a situation in an adaptive way, rather than one that is likely to increase negative emotions. For example,
imagine a friend who did not return your calls or texts for several days. Rather than thinking that this reflected
something about yourself, such as “my friend hates me,” you might instead think, “my friend must be really
busy.”
v Acceptance and problem-solving: Another strategy for self-regulation is acceptance of a situation and then
finding ways to tackle it. Till the time we accept a problem, we will not get down to find its solution. Once
acceptance comes, the solution to the problem is easy to find. For this, self-regulation and open-minded
attitude are required. People who are adept at self-regulating tend to see the good in others, view challenges
as opportunities, and can calm themselves when upset and cheer when feeling down.

In a 2017 study comparing mindfulness, cognitive reappraisal, and
emotion suppression, it was shown that as we age, use of cognitive
reappraisal is associated with lower negative effect and higher
positive effect.

Soham is always stressed to prioritise things. What kind of self-management skills will help him?
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Let us Recallus Recall
Let

• Self-management is the ability to control and regulate our emotions, thoughts, and behaviour as per the situation.
• Stress is a feeling of emotional or physical tension.
• Stress can be either positive or negative.
• Stress management is all about taking charge of your lifestyle, thoughts, emotions, and the way you deal with problems.
• Some ways of reducing stress: identify the cause of stress, build strong relationships, walk away when you are angry, and get help
from professionals..
• One of the abilities that you need the most for success is to work independently.
• The necessary skills that you need to have to be able to work independently: organizational skills, multitasking ability, discipline,
communication skills, negotiating skills, flexibility, adaptability, and open-mindedness.
• Self-awareness helps in knowing ourselves better.
• Self-awareness is developed through practice in focusing our attention on the details of our personality and behaviour.
• The four types of self-awareness: Self-awareness of Strengths, Self-awareness of Weaknesses, Self-awareness of Flaws, and Self-
awareness of Emotional Triggers.
• Motivation is a driving force that compels an action toward a desired goal. Motivation can be categorised in two types – Intrinsic
Motivation and Extrinsic Motivation.
• Self-motivation is a force that keeps pushing us to go on and achieve our goals. It is our internal drive to keep moving forward.
• Self-regulation can be defined as the ability to control one’s behaviour, emotions, and thoughts in the pursuit of long-term goals.

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