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Student name: _____________________________________Date: _____________
MODULE
12
List
techniques for maintaining
self-control.
Objectives:
A. Define self-control.
B. List and define self-control techniques.
C. List the
four steps contained in a self-control plan.
MODULE 12: INFORMATION SHEET
TO THE STUDENT: Read and study the following information sheet;
then complete the student activities at the end of this module.
What is Self-Control?
Self-control is defined as "restraining one's
actions or feelings of rage and anger or undesirable behavior." Many
things in the work place can cause feelings of anger which may lead to a
person's losing his/her self-control. For example, criticism, untruths, lack of
sleep, personal conflict with someone, or just plain bad luck can cause you to
lose your temper. Once we allow ourselves to become angry, our temper seems to
control us. However, you can regulate and maintain your self-control by using
the following methods:
1. Try
to control your temper by bringing your positive traits into play. Personal
characteristics such as patience, cheerfulness and sense of humor are very
valuable in helping you to react properly.
2. Learn
to "count to 10" before responding--Wait until you are in control of
your negative emotions.
3. You
must depersonalize the situation and not let things “get under your skin,” or
bother you.
4. Try
to view the bright side of every situation.
5. Learn
to laugh at yourself and your mistakes.
The above techniques may sound very simple, but in actuality, they are not easy to put into practice. Have patience and make a conscious effort to become a more well-adjusted employee. Try to learn something from the experience. Determine where your shortcomings lie and then try to improve yourself. Decide upon specific ways in which you need to change your behavior and then implement those changes. Self-control is based upon mental discipline and personal will power.
The Nature of Self-Control
All behavior is learned. The behavior that is shown in a given situation is influenced by that person's learning experiences in similar situations. Thus, your ability to control your temper is a learned response.
In order to achieve self-control, you need to learn new behaviors appropriate for the situation. It is possible to develop techniques to decrease undesirable behaviors.
Self-Control Techniques
The following techniques can be utilized to help develop appropriate behaviors:
1. Self
Observation--In order to change a behavior, you must monitor yourself and
collect information about your problem behavior. It is very helpful to keep a
chart or a notebook and record the situation and results when your control is
tested.
2. Reward
Technique--Reward yourself when you exhibit the desired behavior. Make sure
the reward is meaningful to you, is readily available to you, and provides a
strong incentive for you to maintain self-control.
3. Punishment
Technique--Penalize yourself each time you exhibit loss of control.
4. Extinction--Stop
providing a reward for the desirable behavior. For example, if you lose your
temper, don't pamper yourself after work to feel better. Directly face your
incorrect response and deny yourself the pampering.
5. Alternate
Behavior--Train yourself to turn to an alternate behavior when you are
confronted with a problem where you would normally behave poorly.
6. Stimulus
Control--Learn to recognize the stimulus which triggers your negative
behavior. Then try an alternate behavior, as in step 5, each time the stimulus,
appears. Also, use rewards or punishments as appropriate. Eventually this will
help bring your behavior under control.
Planning Your Self-Control
You must develop a plan of action to achieve your goal of eliminating an undesirable action. The following steps will guide you in developing your own personal self-control plan.
1. Identify
the undesirable behavior.
2. Begin self-observation--Chart
the behavior and include the following information:
a. When
does the behavior occur?
b. What are the circumstances surrounding the behavior?
c. What are the consequences that follow the
behavior?
3. Use the
self-control techniques previously listed.
4. Monitor your progress.
MODULE 12: STUDENT ACTIVITIES
TO THE STUDENT: Read and study the above information sheet and
then complete the following activities to show your understanding.
Activity 1: Monitor a behavior you would like to improve and be
prepared to share with the class.
a.
Identify one area in which you need to improve self-control.
b. Make a chart on a separate piece of paper and plan your self-control process as outlined in the information sheet. Monitor the behavior for one week.
c. Upon returning to class next week, be prepared to discuss your individual plan and your progress during the week.
Activity 2: Answer the following questions:
1. Define “self-control.”
2. Describe five methods
you can use to maintain your self-control.
a.
b.
c.
d.
e.
3. List the six
self-control techniques described in the information sheet and give an example
from your own experience.
a.
b.
c.
d.
e.
f.
4. Describe, in a
complete paragraph, the four steps to planning your self-control.
Activity 3: Read the following Case Studies. Answer the question at the end of each case study with complete sentences.
1. You are employed in a
shoe store at the mall. A customer enters the store. You have had past negative
experiences with this customer in which you lost your temper and insulted the
customer. You really don't want to wait on him, but you are the only clerk in
the store. How will you handle the situation?
2. A co-worker constantly
chatters during her work shift. She really gets on your nerves and you feel
like telling her off. What can you do to handle this situation before you lose
your temper?
3. During your shift at
the car repair shop, you notice that everyone else is taking a break, leaving
you with all the work. This is not the first time this has happened. To make
matters worse, your co-workers usually take an extended break when the employer
is not present. What can you do to handle this situation?
Activity 4: Answer the following questions:
1. On a separate sheet of
paper, divide the paper into three columns. In the first column, make a list of
four things that cause you to lose your self-control.
2. In column 2, describe
your feelings in each instance when you lose your self-control.
3. In column 3, make a
list of things you can do to avoid each these situations, or a list of things
to do when you feel your control slipping.
MODULE 12: STANDARDS ADDRESSED IN
THIS MODULE
Pennsylvania’s Academic Standards for Career Education and Work
13.3.11. Career Retention (Keeping a Job)
A.
Analyze work
habits needed to advance within a career.
Pennsylvania’s Academic
Standards for Reading, Writing, Speaking and Listening (RWSL)
1.1.11. Learning
to Read Independently
E. Establish a reading vocabulary by identifying and correctly using new words acquired through the study of their relationships to other words. Use a dictionary or related reference.
1.5.11. Quality
of Writing
A.
Write with a
sharp, distinct focus.
·
Identify topic,
task and audience.
·
Establish and
maintain a single point of view.
F.
Edit writing
using the conventions of language.
·
Spell all words
correctly.
·
Use capital
letters correctly.
·
Punctuate
correctly (periods, exclamation points, question marks, commas, quotation
marks, apostrophes, colons, semicolons, parentheses, hyphens, brackets,
ellipses).
·
Use nouns,
pronouns, verbs, adjectives, adverbs, conjunctions, prepositions and
interjections properly.
·
Use complete
sentences (simple, compound, complex, declarative, interrogative, exclamatory
and imperative).
Secretary’s Commission on Achieving Necessary Skills (SCANS)
PERSONAL
QUALITIES
Self-Management: Assesses own knowledge,
skills, and abilities accurately; sets well-defined and realistic personal
goals; self-starter.
| ©
2003. The Professional Personnel Development Center , Penn State University. |
| To return to the Table of Contents click here. To print copies of the CAPS materials click here. |