life skills

Erik Erikson

he proposed a model of our development, emphasizing how social relationships shape our sense of self

Erikson’s psychosocial stages

suggests that we pass through eight stages, each marked by a central conflict, or psychosocial crisis that must be resolved for healthy personality growth

Infancy

• trust vs mistrust

• hope

• 0-1 year

• stage 1

Early childhood

• autonomy vs shame/doubt

• will

• 1-3 years

• stage 2

Play age

• initiative vs guilt

• purpose

• 3-6 years

• stage 3

School age

• industry vs inferiority

• competence

• 7-11 years

• stage 4

Adolescence

• indentity vs confusion

• fidelity

• 12-18 years

• stage 5

Early adulthood

• intimacy vs isolation

• love

• 19-29 years

• stage 6

Middle age

• generativity vs stagnation

• care

• 30-64 years

• stage 7

Old age

• integrity vs despair

• wisdom

• 65+

• stage 8

Super’s career development theory

widely known life-span view of career development

Development theories

recognize the changes that people go through as they mature, and they emphasize a life-span approach to career choice and adaptation

Growth

• birth-14

• development of self-concept, attitudes, needs, and general world of work

Exploration

• 15-24

• “trying out” through classes, work hobbies,

• tentative choice and skill development

Establishment

• 25-44

• entry-level skill building and stabilization through work experience

Maintenance

• 45-64

• continual adjustment process to improve position

Decline

• 65+

• reduced output, prepare for retirement

Mindfulness

intentionally living with awareness in the present moment without judging, rejecting, and attachment the moment

Mindfulness skills

specific behaviors to practice that when put up together make up mindfulness

Meditation, contemplative prayer, mindfulness movement

mindfulness practices MCM

Meditation

• practicing mindulness while sitting, standing, or lying quietly for a predetermined period of time

• we focus the mind or we open the mind

Contemplative prayer

is a spiritual mindfulness practice

• Christian centering prayer

• rosary

• Jewish Shema

• Islamic Sufi practice

• Hindi raja yoga

Mindfulness movement

• yoga

• martial arts (qigong, tai chi, aikido, karate)

• hiking

• horseback riding

• walking

Strength training, cardio, flexibility, balance

enhancing physiological development and well-being SCFB

Strength training

exercises that improve muscle strength

• lifting weights

• resistance bands

Cardio

activities that increase heart rate and endurance

• running

• swimming

Flexibility

exercises that enhance the range of motion

• stretching

• yoga

Balance

activities that improve stability and coordination

• balance exercises

• tai chi

Fitness coach

plays a vital role in guiding individuals through their strengths

• proper form and technique to prevent injuries

• workouts that match individual fitness levels

• providing motivation and accountability

• educating on muscle function and recovery strategies

Strength training

it progresses through 3 different levels based on experience, skill, and endurance

Basic level

suitable for beginners focusing on foundational movements, light resistance, and learning proper form

• bodyweight squats

• push-ups

• dumbbell curls

Medium level

incorporating moderate resistance, increased reps, and more complex movement patterns

• barbell squats

• deadlifts

• weighted lunges

Advanced level

high-intensity workouts with heavier weights, explosive movements, and specialized techniques

• olympic lifts

• weighted pull-ups

• plyometric training

Mindfulness

being fully aware of what’s happening in the present moment—in our mind, body, and surroundings—without judgement

Mindfulness

• paying close attention to your thoughts, feelings, and body in a calm and kind way

• feel less stressed and worried

• stay calm and deal with big emotions better

• focus more, behave better, and get along well with others

Shadowboxing with breath control

movements matched to inhaling and exhaling

Obstacle course or circuit training with focus

doing tasks one at a time with full attention

Mindful biking

riding at a slow pace while focusing on rhythm, wind, and balance

Animal flow exercises

ground-based movements like crawling, requiring concentration and control

Balloon breathing

pretend to blow up a balloon with deep breaths, raising arms as it “inflates”

Animal walks

move like animals (bear crawl, frog jump) while paying attention to how the body feels

Rainbow stretching

reach arms in an arc like a rainbow, matching movement with slow breathing

Mindful freeze dance

dance to music and freeze when the music stops—notice your breath and heart beat

Nature walk

walk slowly outside and focus on five things you can see, hear, smell, or touch

Bubble blowing

blow bubbles slowly and focus on the breath and how the bubbles float

Belly breathing with a stuffed animal

lie down, place a toy on the belly and watch it rise and fall

Mindful marching

march in place, notice how your feet hit the ground, and swing your arms with control

Follow the leader mindful edition

one child leads slow, focused movements that others copy

Windmill arms

swing arms gently in circles, syncing with slow breaths

Balance beam walk

walk slowly on a line or board, paying attention to balance and foot placement

Tighten and release

• progressive muscle relaxation

• squeeze muscles and then release them, noticing the difference

Mirror movement game

partner up and mirror each other’s slowly movements like a reflection

Mindful jumping jacks

do jumping jacks slowlly, counting each one with full attention

Wiggle and freeze

wiggle the whole body for 10 seconds, then freeze and notice how your body feels

Ball rolling focus

roll a ball back and forth to a partner while focusing on breath and movement

Simon says mindful version

include directions like “touch your toes and take a deep breath”

Bubble walk

pretend you are inside a bubble and walk gently so it doesn’t pop

Protective factors

• are positive conditions or influences that help individuals cope with challenges

• act as buffers against stress, adversity, and negative outcomes

Proactive action

this means taking steps or acts to prevent problems from happening

Risk factors

• these are negative conditions or influences that increase the likelihood of adverse outcomes

• often contribute to vulnerability and challenges in coping with life stressors

Late adolescence to early adulthood

• in this transition, typically from ages 18-25, are marked by significant changes in education, career, relationships, and personal activity

• individuals move from dependence to greater independence and self-exploration during this stage

Physiological

• positive physical health boosts confidence, energy, and emotional stability.

• poor health can reduce self-esteem and increase stress or emotional strain

Psychosocial

• strong social support and autonomy enhance self-worth and belonging

• isolation or negative relationships can damage self-image and well-being

Emotional

• emotional stability and resilience promote a positive self-concept

• poor mental health or stress reduces emotional well-being and self-confidence. 

Self-concept

• the understanding individuals have about themselves

• “who am i?”

• a state of overall happiness, health, and life satisfaction

Self-image, self-worth, ideal self

self-concept’s three core aspects

Self-image

the view you have of yourself

Self-worth

how much value do you have in yourself

Ideal-self

who you really wish you were

Self-esteem

overall sense of self-worth

Self-image

how an individual sees themselves, and it does not have to align with reality

Self-efficacy

an individual’s judgements of their own abilities

Self-awareness

involves conscious awareness of one’s own thoughts, feelings, behaviors, and traits

Self-acceptance

ability to acknowledge and embrace all aspects of yourself, including both strengths and weaknesses, without judgement