Managerial Personality

Development- IV
Prepared By: Neha Munjal
BBA CAM- IV M, E
UNIT-1- Overview
Relaxation and rainbows
You and yourself image words
Thoughts and feelings
Neutralising the negative
Choices and changes
Your imaginations and the innerself
Physical senses
Psychic senses
Creating your own reality
Health and harmony
The essence of energy and
enlightenment
Empowerment
Relaxation Techniques
Technique 1: Breathing meditation for stress
relief:
With its focus on full, cleansing breaths,
deep breathing is a simple, yet powerful,
relaxation technique. Its easy to learn, can
be practiced almost anywhere, and provides
a quick way to get your stress levels in check.
Deep breathing is the cornerstone of many
other relaxation practices, too, and can be
combined with other relaxing elements such
as aromatherapy and music. All you really
need is a few minutes and a place to stretch
out.

Practicing deep breathing
meditation
Sit comfortably with your back straight. Put one
hand on your chest and the other on your
stomach.
Breathe in through your nose. The hand on your
stomach should rise. The hand on your chest
should move very little.
Exhale through your mouth, pushing out as much
air as you can while contracting your abdominal
muscles. The hand on your stomach should
move in as you exhale, but your other hand
should move very little.
Continue to breathe in through your nose and out
through your mouth. Try to inhale enough so that
your lower abdomen rises and falls. Count slowly
as you exhale.

Technique 2: Progressive muscle relaxation
for stress relief: Progressive muscle relaxation
involves a two-step process in which you
systematically tense and relax different muscle
groups in the body.
With regular practice, progressive muscle
relaxation gives you an intimate familiarity with
what tensionas well as complete relaxation
feels like in different parts of the body. This
awareness helps you spot and counteract the
first signs of the muscular tension that
accompanies stress. And as your body relaxes,
so will your mind. You can combine deep
breathing with progressive muscle relaxation for
an additional level of stress relief.

Practicing progressive muscle
relaxation
Most progressive muscle relaxation practitioners start at the feet and
work their way up to the face. For a sequence of muscle groups to
follow, see the box below.
Loosen your clothing, take off your shoes, and get comfortable.
Take a few minutes to relax, breathing in and out in slow, deep
breaths.
When youre relaxed and ready to start, shift your attention to your
right foot. Take a moment to focus on the way it feels.
Slowly tense the muscles in your right foot, squeezing as tightly as
you can. Hold for a count of 10.
Relax your right foot. Focus on the tension flowing away and the
way your foot feels as it becomes limp and loose.
Stay in this relaxed state for a moment, breathing deeply and slowly.
When youre ready, shift your attention to your left foot. Follow the
same sequence of muscle tension and release.
Move slowly up through your body, contracting and relaxing the
muscle groups as you go
Progressive Muscle Relaxation Sequence
The most popular sequence runs as follows:
Right foot*
Left foot
Right calf
Left calf
Right thigh
Left thigh
Hips and buttocks
Stomach
Chest
Back
Right arm and hand
Left arm and hand
Neck and shoulders
Face

Technique 3:Body scan meditation for
stress relief: A body scan is similar to
progressive muscle relaxation except, instead
of tensing and relaxing muscles, you simply
focus on the sensations in each part of your
body.
Practicing body scan meditation
Lie on your back, legs uncrossed, arms
relaxed at your sides, eyes open or closed.
Focus on your breathing , allowing your
stomach to rise as you inhale and fall as you
exhale. Breathe deeply for about two
minutes, until you start to feel comfortable
and relaxed.
Turn your focus to the toes of your right foot.
Notice any sensations you feel while continuing
to also focus on your breathing. Imagine each
deep breath flowing to your toes. Remain
focused on this area for one to two minutes.
Move your focus to the sole of your right foot.
Tune in to any sensations you feel in that part of
your body and imagine each breath flowing from
the sole of your foot. After one or two minutes,
move your focus to your right ankle and repeat.
Move to your calf, knee, thigh, hip, and then
repeat the sequence for your left leg. From there,
move up the torso, through the lower back and
abdomen, the upper back and chest, and the
shoulders. Pay close attention to any area of the
body that causes you pain or discomfort.

Move your focus to the fingers on your right hand
and then move up to the wrist, forearm, elbow,
upper arm, and shoulder. Repeat for your left
arm. Then move through the neck and throat,
and finally all the regions of your face, the back
of the head, and the top of the head. Pay close
attention to your jaw, chin, lips, tongue, nose,
cheeks, eyes, forehead, temples and scalp.
When you reach the very top of your head, let
your breath reach out beyond your body and
imagine yourself hovering above yourself.
After completing the body scan, relax for a while
in silence and stillness, noting how your body
feels. Then open your eyes slowly. Take a
moment to stretch, if necessary.

Technique 4: Mindfulness for stress relief:
Mindfulness is the ability to remain aware of
how youre feeling right now, your moment-
to-moment experienceboth internal and
external. Thinking about the pastblaming
and judging yourselfor worrying about the
future can often lead to a degree of stress
that is overwhelming. But by staying calm
and focused in the present moment, you can
bring your nervous system back into balance.
Mindfulness can be applied to activities such
as walking, exercising, eating, or meditation.

Practicing mindfullness
A quiet environment. Choose a secluded place in your
home, office, garden, place of worship, or in the great
outdoors where you can relax without distractions or
interruptions.
A comfortable position. Get comfortable, but avoid lying
down as this may lead to you falling asleep. Sit up with your
spine straight, either in a chair or on the floor. You can also try
a cross-legged or lotus position.
A point of focus. This point can be internal a feeling or
imaginary scene or something external - a flame or
meaningful word or phrase that you repeat it throughout your
session. You may meditate with eyes open or closed. Also
choose to focus on an object in your surroundings to enhance
your concentration, or alternately, you can close your eyes.
An observant, noncritical attitude. Dont worry about
distracting thoughts that go through your mind or about how
well youre doing. If thoughts intrude during your relaxation
session, dont fight them. Instead, gently turn your attention
back to your point of focus.

Technique 5: Visualization
meditation for stress relief:
Visualization, or guided imagery, is a
variation on traditional meditation that
requires you to employ not only your
visual sense, but also your sense of
taste, touch, smell, and sound. When
used as a relaxation technique,
visualization involves imagining a
scene in which you feel at peace, free
to let go of all tension and anxiety.

Close your eyes and let your worries drift
away. Imagine your restful place. Picture
it as vividly as you caneverything you
can see, hear, smell, and feel.
Visualization works best if you
incorporate as many sensory details as
possible, using at least three of your
senses. When visualizing, choose
imagery that appeals to you; dont select
images because someone else suggests
them, or because you think they should
be appealing. Let your own images come
up and work for you.
If you are thinking about a dock on a quiet
lake, for example:
Walk slowly around the dock and notice
the colors and textures around you.
Spend some time exploring each of your
senses.
See the sun setting over the water.
Hear the birds singing.
Smell the pine trees.
Feel the cool water on your bare feet.
Taste the fresh, clean air.

Technique 6: Yoga and tai chi for stress
relief
Yoga involves a series of both moving and
stationary poses, combined with deep
breathing. As well as reducing anxiety and
stress, yoga can also improve flexibility,
strength, balance, and stamina. Practiced
regularly, it can also strengthen the relaxation
response in your daily life. Since injuries can
happen when yoga is practiced incorrectly,
its best to learn by attending group classes,
hiring a private teacher, or at least following
video instructions.

What type of yoga is best for stress?
Although almost all yoga classes end in a relaxation
pose, classes that emphasize slow, steady movement,
deep breathing, and gentle stretching are best for stress
relief.
Satyananda is a traditional form of yoga. It features
gentle poses, deep relaxation, and meditation, making it
suitable for beginners as well as anyone primarily
looking for stress reduction.
Hatha yoga is also reasonably gentle way to relieve
stress and is suitable for beginners. Alternately, look for
labels like gentle, for stress relief, or for beginners when
selecting a yoga class.
Power yoga, with its intense poses and focus on
fitness, is better suited to those looking for stimulation
as well as relaxation.

Tai chi
If youve ever seen a group of people in the
park slowly moving in synch, youve probably
witnessed tai chi. Tai chi is a self-paced, non-
competitive series of slow, flowing body
movements. These movements emphasize
concentration, relaxation, and the conscious
circulation of vital energy throughout the
body. Though tai chi has its roots in martial
arts, today it is primarily practiced as a way of
calming the mind, conditioning the body, and
reducing stress. As in meditation, tai chi
practitioners focus on their breathing and
keeping their attention in the present
moment.

Tips for fitting relaxation techniques into your life
If possible, schedule a set time to practice each day. Set aside one or two
periods each day. You may find that its easier to stick with your practice if you do
it first thing in the morning, before other tasks and responsibilities get in the way.
Practice relaxation techniques while youre doing other things. Meditate while
commuting to work on a bus or train, or waiting for a dentist appointment. Try
deep breathing while youre doing housework or mowing the lawn. Mindfulness
walking can be done while exercising your dog, walking to your car, or climbing
the stairs at work instead of using the elevator. Once youve learned techniques
such as tai chi, you can practice them in your office or in the park at lunchtime.
If you exercise, improve the relaxation benefits by adopting mindfulness.
Instead of zoning out or staring at a TV as you exercise, try focusing your attention
on your body. If youre resistance training, for example, focus on coordinating your
breathing with your movements and pay attention to how your body feels as you
raise and lower the weights.
Avoid practicing when youre sleepy. These techniques can relax you so much
that they can make you very sleepy, especially if its close to bedtime. You will get
the most benefit if you practice when youre fully awake and alert. Do not practice
after eating a heavy meal or while using drugs, tobacco, or alcohol.
Expect ups and downs. Dont be discouraged if you skip a few days or even a
few weeks. It happens. Just get started again and slowly build up to your old
momentum
YOU AND YOURSELF IMAGE
WORDS
Learning how to describe yourself and
others accurately is something we
usually have to put some effort into.
This seems to be especially true in
most western cultures where being
honest about our skills, qualities and
attributes can be confused with being
arrogant, "blowing your own trumpet"
and being excessively self indulgent.
Well ask yourself now! "What's good
about you?"
How many descriptive words can you come
up with? Knowing how to describe yourself is
something that comes in very useful
especially on resumes, job aplications and in
job interviews.
An added bonus to knowing how to describe
our positive qualitities, is that it helps us
combat all the negative talk that goes on in
our heads - the voice that continually tells us
what and where we're going wrong.


Words to Describe Yourself
(Adjectives)

Positive Qualities
Inventive, Exciting, thoughtful, powerful,
practical, proactive, productive, professional,
quality, quick, balanced, achiever,
knowledgeable, leader, literate, logical, initiator,
original, outgoing, particular, patient, active,
positive, consistent, compassionate, incredible,
understanding, cooperative, sporty, generous,
forgiving, independent
What causes emotions?
Question: What causes emotions?

Suppose you are at a party and have been introduced to
Alex. As you talk, Alex never looks at you; in fact,
throughout your brief conversation s/he looks over your
shoulder across the room.

What are you thinking and feeling?
Alex is rude. S/he is insulting me by ignoring me. Mood: ____
Alex doesnt find me interesting. I bore everybody. Mood: ____
Alex seems shy. S/hes probably to uncomfortable to look at me. Mood:
____

Same situation, different thoughts and moods

The cognitive perspective
The cognitive model:
A = Situation -> B = Thoughts/beliefs -> C = Emotions & behaviors

The cognitive therapy model:
(1) thoughts influence emotions and behaviors
(2) sometimes our thoughts contain distortions and/or are not very
useful
(3) leads to maladaptive emotions and behaviors
(4) recognizing and changing maladaptive thinking can lead to
adaptive emotions and behaviors

Empowering and liberating
We often have no direct control over the situation
We can only control how we react (our thoughts and behaviors)
Role of thoughts in maintaining psychological
disorders
Depression
Views of oneself and ones situation that are often marked by
distorted thoughts (e.g., I am inferior, worthless, nothing is ever
going to work out.)

Anxiety disorders
Overestimating the odds of the negative event happening
Overestimating the severity of the consequences
Underestimating ones ability to cope
An overview of how to evaluate and modify your
thoughts
1. Identify the thoughts that are causing the negative
emotions.
2. Evaluate the accuracy & usefulness of these thoughts
3. If appropriate, modify your thoughts to be more accurate
& useful.



Step 1. Identifying thoughts
How to identify the thoughts that influence your emotions
and behavior
The concept of automatic thoughts

(1) Identify a situation in which you were experiencing an
emotion
(2) Name the emotion(s)
(3) Pose questions
What am I telling myself?
What was going through my mind just before I started to feel
this way?
What does this say about me?
What does this mean about me? My life? My future?
What am I afraid might happen?

Step 2. Evaluating & modifying thoughts
Pre-requisites are a willingness:
to consider that our habitual ways of thinking may be
inaccurate and distorted, and to treat our thoughts as
hypotheses rather than facts. (In other words, dont
believe everything you think.)
to use logic and evidence to evaluate our thoughts

How to do it:
Consider whether the thought contains any cognitive
distortions
Pose questions about the accuracy and usefulness of the
thought (e.g., what is the evidence? Is there another way
of looking at it?)
Modify the thought to be more accurate and useful


Evaluating the accuracy & usefulness of our thoughts
Accuracy questions:
What is the evidence that supports / contradicts this thought?
Is there another explanation? Another way of looking at it?
Am I overestimating (a) the probability of the negative event
occurring, or (b) severity of the consequences of the event?
What is the worst that could happen? What is most realistic?
If a friend had this thought, what would I tell them?

Usefulness questions:
What are the (dis)advantages of telling myself this?
What might be a more useful or helpful way of thinking?
To the degree the belief is true, what should I do about it?


Example1: Illustrating how thoughts are based on
interpretations (Sally & her daughter)
Sally is at home with the flu and asks her 7 year-old
daughter Barbara to play quietly as she rested.
An hour later, Sally walks into the kitchen and sees crayons
spread all over the floor, shredded colored paper, and an
open bottle of glue on the table, and a half-drunk glass of
milk on the counter.
What is Sally feeling and thinking?
Sally goes looking for Barbara and finds her sleeping
soundly in the living room. On the cushion next to her she
finds a large brightly colored card, covered in hearts, that
read I love you Mom. Please get well soon!
Illustrates the importance of gathering additional evidence

NEUTRALISING THE
NEGATIVES
First, we look at Thought Awareness.
As you will see, this is a technique that
helps you understand your fears and
negative thoughts. We then look at
rational thinking and positive thinking
as ways of countering the negative
thoughts that you have identified.


Using the Tool:
Thought Awareness
You are thinking negatively when you fear the future,
put yourself down, criticize yourself for errors, doubt
your abilities, or expect failure. Negative thinking
damages confidence, harms performance and
paralyzes mental skills.
A major problem with this is that negative thoughts tend
to flit into our consciousness, do their damage and flit
back out again with their significance having barely
been noticed. Since we do not challenge them, they can
be completely incorrect and wrong, however this does
not diminish their harmful affect.
Thought Awareness is the process by which you
observe your thoughts and become aware of what is
going through your head.

We use Thought Awareness in
thinking about an upcoming event.
This is one way of using it. Here you
observe your stream of consciousness
as you think about a stressful
situation. You do not suppress any
thoughts. Instead, you just let them
run their site while you watch them,
and write them down as they occur.

Another more general approach to
Thought Awareness comes with logging
stress in your Stress Diary.

One of the benefits of using the Stress
Diary is that you log all of the unpleasant
things in your life that cause you stress
for one or two weeks. This will include
negative thoughts and anxieties, and can
also include difficult or unpleasant
memories and situations that you
perceive as negative.

By logging your negative thoughts for a
reasonable period of time, you will
quickly see patterns in your negative
thinking. When you analyze your diary at
the end of the period, you should be able
to see the most common and the most
damaging thoughts. Tackle these as a
priority.
Thought awareness is the first step in the
process of managing negative thoughts,
as you cannot manage thoughts that you
are unaware of.

Rational Thinking
The next step in dealing with negative
thinking is to challenge the negative
thoughts that you identified. Look at
every thought you wrote down and
rationally challenge it. Ask yourself
whether the thought is reasonable:
Does it stand up to fair scrutiny?

As an example, by analyzing your Stress
Diary you might identify that you have
frequently had the following negative
thoughts:
Feelings of inadequacy
Worries that your performance in your
job will not be good enough
An anxiety that things outside your
control will undermine your efforts
Worries about other peoples reactions to
your work

Starting with these, you might challenge
these negative thoughts:
Feelings of inadequacy: Have you
trained and educated yourself as well as
you reasonably should to do the job? Do
you have the experience and resources
you need to do it? Have you planned,
prepared and rehearsed appropriately? If
you have done all of these, are you
setting yourself unattainably high
standards for doing the job?

Worries about performance: Do you have
the training that a reasonable person would
think is needed to do a good job? Have you
planned appropriately? Do you have the
information and resources you need? Have
you cleared the time you need and cued up
your support team appropriately? Have you
prepared appropriately? If you have not, then
you need to do these things quickly. If you
have, then you are well positioned to give the
best performance that you can.


Problems with issues outside your
control: Have you conducted
appropriate contingency planning?
Have you thought through and
managed all likely risks and
contingencies appropriately? If so, you
will be well prepared to handle
potential problems.

Worry about other peoples
reactions: If you have put in good
preparation, and you do the best you
can, then that is all that you need to
know. If you perform as well as you
reasonably can, then fair people are
likely to respond well. If people are not
fair, then this is something outside
your control. Often, the best thing to
do is to rise above unfair comments.

When you challenge negative
thoughts rationally, you should be able
to see quickly whether the thoughts
are wrong or whether they have some
substance to them. Where there is
some substance, take appropriate
action. In these cases, negative
thinking has been an early warning
system showing where you need to
direct your attention.

Positive Thinking & Opportunity
Seeking
Where you have used Rational
Thinking to identify incorrect negative
thinking, it can often be useful to
prepare rational positive thoughts and
affirmations to counter them. It can
also be useful to look at the situation
and see if there are any useful
opportunities that are offered by it.

Affirmations help you to build self-
confidence. By basing your
affirmations on the clear, rational
assessments of facts that you made
using Rational Thinking, you can use
them to undo the damage that
negative thinking may have done to
your self-confidence.

Continuing the examples above,
positive affirmations might be:
Feelings of inadequacy: I am well
trained for this? I have the experience,
the tools and the resources I need. I
have thought through and prepared for
all possible issues. I can do a superb
job.

Worries about performance: I have
researched and planned well for this,
and I thoroughly understand the
problem. I have the time, resources and
help I need. I am well prepared to do an
excellent job.
Problems issues outside your control:
We have thought through everything
that might reasonably happen and have
planned how we can handle all likely
contingencies. Everyone is ready to help
where necessary. We are very well
placed to react flexibly and effectively to
unusual events.

Worry about other peoples
reaction: I am well-prepared and am
doing the best I can. Fair people will
respect this. I will rise above any
unfair criticism in a mature and
professional way.
If appropriate, write these affirmations
down so that you can use them when
you need them.

summary

This set of tools helps you to manage and
counter the negative thinking.

Thought Awareness helps you to understand
the negative thinking, unpleasant memories
and misinterpretation of situations that may
interfere with your performance and damage
your self-confidence.

Rational Thinking is the technique that helps
you to challenge these negative thoughts and
either learn from them or refute them as
incorrect
Positive thinking is then used to create
positive affirmations that you can use
to counter negative thoughts. These
affirmations neutralize negative
thoughts and build your self-
confidence. It is also used to find the
opportunities that are almost always
present to some degree in a difficult
situation.

CHOICES AND CHANGES
We have many choices in life. The choices people make today affect their
lives tomorrow. Take a moment to reflect and ask yourself the following
questions.

* Are you living the life you imagined?

* Are you making the income you deserve?

* Are you too busy working to enjoy life?

* Are you too busy to enjoy whats important, your family?

* Will you be in the same situation 5 years from now?

* Will you be able to comfortably retire when the time is right?

Are you willing to investigate other options that may change your life for the
better?
attribution




If you answered yes to any of these
questions and are interested in
making a conscious choice to change
your life for the better, read on to see
how you can put your future in your
own hands today.



A large majority of the workforce can be classified as
followers. They are content and believe they must accept
what life has given them.
For instance, they may be stuck in someone elses dream,
stuck in the same job and live in a life that rules them and
makes decisions for them.
Then there is the small minority of individuals who want more
out of life. These are the people who have ambition, purpose
and who are driven to succeed. They are not content with
what life gives them but rather choose to take control of their
future and create a lifestyle by design. These individuals turn
their ambition, purpose and integrity into a better lifestyle and
begin to experience true freedom, personally and financially.
You see these are the ones who become leaders and
entrepreneurs.





Will you be the next leader and
entrepreneur?

You might ask where and how do I
start?


Begin your journey by following these simple steps.

Begin to visualize the life you want, create a clear
vision

Create a vision board of what your future life will look
like

Write down your goals and plans

Have lofty goals and dreams, do not put limits on
yourself

Personal development is essential, read books and
listen to audios on this topic

Avoid negative thoughts, replace them with positive
thoughts and affirmations



Avoid negative people, they are dream stealers

Be enthusiastic, share your enthusiasm with everyone

Be grateful for everything you have, stop focusing on what you
dont have

Put your fears aside

Push yourself to get out of your comfort zone

Learn to accept rejection, not everyone wants what you have to
offer

Do not be tied to the outcome

Do not quit before you begin
Have patience

Begin your journey NOW


You have nothing to lose and
everything to gain. Remember, life
is all about choices. Make the
choice now to change your life for
the better and put your future in
your own hands. Do not let life pass
you by....



YOUR IMAGINATION AND
INNER SELF
Imagination, which can also be called inner
vision, is a gift that has many positive
applications, but more than often it is not well-
developed or correctly used.
Few people possess the ability to control what
enters their minds. They let their minds and
imagination do as they please, and let any stray
thought or mental image appear on the screen of
their inner vision. This lack of control leads to
lack of control over their lives.
Let your imagination run riot, and your life will be
a mess. Control it and visualize only what you
intentionally decide to visualize, and you change
your life in accordance with your will.

What is the imagination - the
inner vision?

It is the ability to see in one's mind
mental images of something that
exists, and also the ability to imagine
objects, situations or circumstances
that do not exist now.
Imagination is not only visualizing
mental images. It is possible to
visualize using all the five senses. You
can visualize a sound, taste, smell or
a sensation.
If you watch your mind, you will find
out that you are constantly using your
imagination in various ways. You use it
while thinking about the past or future,
planning, painting, writing, and
describing something.
Do you write, paint or engage in any
creative activity? Do you cook,
decorate or love to do new things? If
you do, then you are using your
imagination.
When you worry or feel fear you use it
too. At such times you automatically
visualize unhappy or unfortunate
situations. If you keep visualizing
these negative mental images you
may eventually attract them into your
life.
The ability to visualize clearly can be
developed, and this can be fun.
Exercises for developing this ability
will at the same time also improve
your ability to concentrate, and as a
bonus, you might find that you gain a
power which you can use to shape
and improve your life.
Developing the imagination,
the power of your inner vision:
Find some fifteen minutes every day
for the exercises.
Visualize something simple that you
can believe you can get, such as
going to a movie with your girl/boy
friend or with your husband/wife,
eating at a certain restaurant or doing
something else you would like to do.
Visualize your desire clearly, and
include in the visualization all the five
senses. If it is watching a movie
together with another person, imagine
the two of you entering the cinema
and sitting down. Listen to the people
around you, use your sense of smell
and feel the coldness or warmth in the
cinema hall. Visualize eating popcorn
or drinking some soft drink, and enjoy
the taste and smell.
You might find out it is easier to imagine
with some of the senses, and a little
difficult to imagine with the others. Go on
with the exercises and you will
strengthen your ability to imagine with all
the senses.
Do the same exercise everyday, and you
will find that it gradually becomes easier.
Sometimes you may find that your mind
starts to verbalize about what you are
imagining. Be careful not to replace the
imagination with words. The aim is to
use the imagination, not words.