CDO251 Managing Self for Work Assignment SUSS Sample Singapore
This course aims to help students develop coping behaviors that will allow them to be more successful at work. The learning outcomes are achieved through a combination of seminars and self-led activities, during which they’ll reflect on their personality traits as well as how it impacts the way they interact with others both professionally or socially
The objective behind this subject is developing skills for managing time in an efficient manner while also dealing effectively when mistakes happen so you can move forward without feeling too discouraged by disappointments after all hope has been lost because there’s always tomorrow. The student will be able to better understand their strengths and weaknesses through reflection journals, as well as a personal portfolio.
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Assignment Task 1: Explain antecedents of work stress
There are many antecedents of work stress, including job demands, job control, social support at work, and organizational culture.
- Job demands are the physical, emotional, or cognitive requirements of a job. high job demands can lead to work stress if they are accompanied by low control over how the work is done. For example, a worker who is always in a rush to meet deadlines and has little discretion over which tasks to do and how to do them may feel stressed out.
- Social support from coworkers can buffer the effects of high job demands on work stress. If coworkers provide help when needed and give positive feedback, workers are likely to feel more satisfied with their jobs and experience less stress. However, if a worker has a manager who provides critical feedback, does not listen to suggestions, and requires strict adherence to rules, the worker’s experience of stress may increase.
- Employee perceptions of job insecurity – for example, concerns about possible layoffs or shutdowns – can also lead to increased work stress. In fact, these concerns are among the most common sources of work stress.
- Finally, organizational culture can play a role in whether work is stressful. For example, if the company emphasizes productivity and results at the expense of employee well-being, workers may feel under constant pressure to meet goals. This type of environment can lead to high levels of work stress.
Assignment Task 2: Outline ways to effectively manage time “bottlenecks” at work
Seeking to meet deadlines or deliverables is one of the most stressful aspects of many jobs. There are many ways you can reduce stress by managing time bottlenecks, but it all depends on what type of person you are and your work environment. Here are some best practices that may help eliminate some pressure.
- Strategizing – consulting with others on how to optimize processes or finding shortcuts will be time-efficient and may prevent bottlenecks in the future too. Creative brainstorming could lead to team development because knowing about each other’s strengths can improve your approach towards workflow management next time around.
- Bringing Awareness – if you’ve found a bottleneck before leaving for the day then take note and bring it up with your supervisor or coworker first thing in the morning. You can also be proactive by checking to see if there are clear signs of a bottleneck, like if someone is stuck on something and needs help.
- Listening – spend time everyday learning new things to increase knowledge, thus creating more possibilities for yourself. Show interest in others by asking about their career goals and aspirations. Hearing personal experiences may help you find solutions for dealing with your own stress.
- Analyzing – take time to assess your situation, this will help you see the areas that need your attention. Maybe it’s just prioritizing certain tasks or handling them in a different way. This is also good if you need to develop self-discipline.
- Sharing – focus on the people around you, rather than just worrying about yourself. Trying to see things from different perspectives can be very helpful for team building and communication.
- Small Things – prioritize small goals that are easy to follow through initially, then you can set bigger, longer term goals once you’ve improved on some of your daily problems.
Assignment Task 3: Summarize contemporary approaches to building rapport in professional interactions at work
There are a few different contemporary approaches to building rapport in professional interactions. One popular technique is called reflective listening, which involves paraphrasing what the other person has said in order to show that you are understanding and paying attention. This can help to create a sense of connection and mutual respect.
Another approach is active listening, which means not only hearing the words that someone is saying, but also trying to understand their underlying meaning and why they are saying it. By taking the time to really listen and get to know the other person, it becomes easier to build trust and forge a productive working relationship.
Finally, it is also important to be aware of your own body language and demeanor. Try to be open and positive, and avoid crossing your arms or legs, which can come across as defensive or uninterested. Smile, make eye contact, and use positive verbal cues such as “please” and “thank you” to show that you are attentive and appreciative of the other person’s time.
Assignment Task 4: Discuss appropriate responses to feedback, gossip and unprofessional behaviors at work
The best response to unprofessional or inappropriate behaviors is typically to address the behavior with the person either verbally, in a one-on-one meeting, or through a formal process.
With social media and new ways of communicating with people all around the world, gossip has reached a whole new level. Though some may believe that responding publicly can be a defense mechanism against traditional forms of gossip, it’s actually subjecting oneself to many potential risks that could come from legal action or cyberbullying.
In regards to feedback on work performance, sometimes the higher up is looking for input from those within their organization as opposed to entrepreneurs who are seeking investment dollars from outsiders for their own business venture. In this case feedback may not necessarily be problematic. People may have a different opinion on whether or not it is appropriate to post such information publicly without consent from the individual being mentioned, but again it’s important to keep in mind what you know about the person and their work history. You don’t want to hurt their reputation or career with misinformation that could be proven false at a later date.
Assignment Task 5: Construct coping mechanisms to deal with disappointments and mistakes at work
You can’t always control your environment, but you can always control your response. So evaluate the situation and accept responsibility for it; what you do after that is entirely up to you. Consider these ways to cope with work disappointments and mistakes.
1) Create a coping plan: Be consistent about recognizing when negative emotions pop up and take action against them (like identifying triggers and routines to support relaxation). Write down three skills that help you relax or how to self-soothe in difficult situations. Look at this list every day before going into an anxiety-provoking task, then use the skills as needed throughout the day to reduce emotional arousal caused by stressors. Practice these skills so they get easier than using them at the moment.
2) Boost self-esteem: You can’t control what others think, but you do have some say over your behaviors and how they’re perceived by others. Write down all of your positive traits and remind yourself that setbacks are temporary moments in time; not permanent or pervasive. Look at this list every day before going into an anxiety-provoking task.
3) Seek social support: Venting to a friend or family member can help take the edge off after a disappointment. Talking about the situation and how you’re feeling can also help reduce rumination, which is when you keep going over and over the same thoughts in your head. Seeking out social support can also boost your mood and make you feel more connected.
4) Practice mindfulness: When you’re feeling disappointed or stressed, it can be tough to focus on the present moment. But practicing mindfulness can help regulate emotions and improve attention span. Start by focusing on your breath for a few minutes; when thoughts come up, acknowledge them, then let them go and refocus on your breath. If you’re struggling, try guided meditations using apps like Calm or Headspace.
5) Do something nice for yourself: Spend some time doing whatever makes you feel good; whether it’s taking a nap, treating yourself to your favorite food, or getting lost in your favorite movie. Doing things that help you relax and reduce emotional arousal can help you bounce back after a setback.
6) Challenge negative thoughts: Be aware of your thoughts (and the thoughts of others) when it comes to disappointments; what are they, how do they make you feel then, why do these thoughts pop up? Bust these myths by challenging them with facts; what is the evidence that your thoughts are true?
7) Avoid negative self-talk: You can’t fully control your emotions, but you can control how you talk to yourself about them. Instead of saying “I’m so stupid for screwing up” (which doesn’t help at all), try something more neutralizing like, “I made a mistake, it’s okay.” By reframing your thoughts in a more positive light, you can help reduce the emotional distress caused by setbacks.
8) Refocus on your goals: When you’re feeling down after a mistake, it can be tough to remember why you’re doing what you’re doing. But remembering your reasons for aiming to be a better version of yourself can help pick you up. If you’re struggling, write down your life goals and remind yourself that setbacks are temporary moments in time; not permanent or pervasive.
9) Redirect your thoughts: The more we ruminate over negative events, the longer they’ll stick around in our memories. If you’re struggling to stop thinking about a disappointing situation, try redirecting your thoughts. Instead of rehashing the same thoughts over and over, think about something else that’s positive or calming.
10) Take care of yourself: In order to recover after a disappointment, it’s important to take care of yourself both physically and mentally. Get enough sleep, eat well, and do whatever it takes to reduce emotional arousal. Taking care of yourself will not improve your mood overall but also help you bounce back faster after a setback.
Assignment Task 6: Formulate an action plan to deal with workplace triggers resulting from differences in opinion, working style, and/or leadership style
The first step is to identify your triggers. What specifically sets you off in the workplace? Once you know what they are, you can start to develop a plan to deal with them.
For example, if you find that you get upset when someone disagrees with you, try to take a step back and listen to their perspective. Also, try not to take things so personally. It’s important to remember that not everyone is going to think or work the same way as you do.
If your trigger is a boss or coworker who has a different working style than you, try talking to them about it. Explain that their way of doing things makes you uncomfortable and see if there’s a way that you can compromise. If not, you may want to consider whether or not that job is really a good fit for you. If your trigger is the office gossip mill, create some distractions. Keep your head down and just get your work done. It’s better to not engage than it is to be sucked into unproductive conversations that further complicate matters for you.
However, if your trigger is another person’s bad behavior (i.e., swearing, yelling), try confronting them about it directly. It might be better to address the issue with that person than to ignore their outbursts and let it fester into something worse. If you do choose this route, here are some things to keep in mind:
Make sure you’re calm and collected before you say anything. You don’t want to start an argument, especially if it’s not going to get you anywhere. Be specific about the behavior that’s bothering you. “You’re always yelling at me” is vague and won’t do much good. “I don’t like it when you raise your voice” is more direct.
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