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1. What are the 2 top causes of stress in your life currently

a. College Finals

b. Body image issues

2. List 1 possible intrapersonal and 1 possible interpersonal interventions to address 1 or more of your stressors. (Again your response maybe brief but be sure to demonstrate an understanding of what intrapersonal/interpersonal interventions are/how they might be used)

Intrapersonal: Engaging in positive self-talk and practicing mindfulness meditation to manage stress from college finals and body image issues.

Intrapersonal: : Reaching out to friends or family for emotional support and discussing concerns about college finals and body image issues.

3. List 1 perceptional intervention you plan to use to cope with 1 or more of your identified stressors.

1. Reminding myself that my worth isn't defined by my grades or appearance, and focusing on my strengths and achievements instead of dwelling on perceived flaws or failures.

4. List 1 relaxation strategy you have or plan to incorporate into your life since beginning this course.

1. Setting aside time each day to unwind and do something enjoyable, like listening to music, reading a book, or taking a warm bath. This can help calm my mind and body after a stressful day of studying or dealing with body image concerns.

5. List 1 physiological arousal  strategy you have or plan to incorporate into your life since beginning this course.

1. Making sure to get enough sleep each night and taking short breaks during study sessions to stretch and move around. Exercise releases endorphins that can help reduce stress and improve mood, so I'll try to incorporate activities like walking, dancing, or playing sports into my routine.

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FIRST MANTRA

Mantra: "I am peaceful."

Reason: I chose this mantra because I wanted to affirm feelings of peace and calmness

Before: Before meditating, I felt a bit tense and restless coming home from school

During: While meditating, I noticed my mind gradually calming down, and I felt a sense of tranquility building within me as I repeated the mantra.

While: I felt serene and at peace with my thoughts

After: Immediately after meditating, I felt light-hearted and relaxed. Several hours later, I still felt a lingering sense of inner peacefulness.

This meditation reminded me of the power of positive affirmations to shift my mindset and bring about a greater sense of well-being. I want to continue using affirmations like this in my daily practice.

SECOND MANTRA

Mantra: "I am happy."

Reason: I chose this mantra because I wanted to focus on cultivating a sense of joy and positivity within myself.

Before: Before meditating, I felt a bit tired and drained from the day's activities.

During: While meditating, I noticed my mood gradually lifting, and I felt a warmth spreading throughout my body as I repeated the mantra.

While: I felt a gentle smile forming on my face, and my heart felt a bit lighter.

After: Immediately after meditating, I felt a sense of energy and optimism. Several hours later, I still carried a sense of happiness with me in a way and I was able to carry it on the rest of my day.

This meditation reminded me of the simple yet important power of focusing on happiness and positivity. It's something I want to continue incorporating into my daily practice to enhance my overall well-being.

SUMMARY:

The repetition of a positive phrase like "I am happy" helped to anchor my mind and bring about a sense of calm and joy. I appreciated how accessible it was, requiring little more than finding a quiet space and focusing on the mantra. One thing I disliked, however, was the initial challenge of quieting my mind and staying focused on the mantra. At times, my thoughts would wander, and it took effort to gently bring my attention back to the mantra. Comparing mantra meditation to other techniques I've tried, such as mindfulness meditation or visualization, I found that they each have their strengths. Mindfulness meditation helped me become more aware of the present moment. However, mantra meditation stood out for its ability to change my mood quickly. Considering its effectiveness and simplicity, I would definitely consider regularly using mantra meditation for stress management. The ability to quickly center myself and cultivate feelings of happiness and peace could be invaluable, especially during hectic or challenging times.

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Wellness Plan: Guided Imagery—Still Mountain Lake 4/26

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Wellness Plan: Guided Imagery—Still Mountain Lake 4/26

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Daytime (first time):

1. Before the exercise, I was feeling quite stressed out. My mind was racing about work deadlines, personal obligations, and other responsibilities. I could feel the tension building up in my body, especially my shoulders and neck.

2. During the exercise, as I closed my eyes and listened to the soothing voice guiding me through the imagery of Still Mountain Lake, I felt a sense of calm wash over me. I imagined myself sitting by the tranquil lake, surrounded by majestic mountains, and felt the serenity of the scene seeping into my being. With each breath, I felt more relaxed and centered.

3. Immediately after the exercise, I felt remarkably calm and centered. The tension that had been weighing me down seemed to melt away, leaving me feeling lighter and more at ease. My mind felt clearer, and I had a renewed sense of energy.

4. Several hours after completing the exercise, I still felt the effects of the deep relaxation. Although I had returned to my daily tasks, I noticed that I was approaching them with a greater sense of clarity and focus. The stress that had been looming over me earlier seemed more manageable, and I felt more equipped to handle whatever challenges came my way.

Daytime (second time):

1. Before the exercise, I was feeling a bit anxious and overwhelmed. It had been a hectic day, and I could feel my stress levels rising as I tried to juggle multiple tasks at once. My mind was racing, and I could feel tension building up in my body once again.

2. During the exercise, I consciously made an effort to let go of the thoughts swirling in my mind and fully immerse myself in the guided imagery. As I visualized myself by Still Mountain Lake, I focused on the gentle rhythm of my breath and allowed myself to sink deeper into relaxation. The imagery felt even more vivid this time, and I could almost feel the warmth of the sun on my skin and the gentle breeze rustling through the trees.

3. Immediately after the exercise, I felt a profound sense of peace and tranquility wash over me. It was as if a weight had been lifted off my shoulders, and I could breathe more freely. I felt grounded and centered, ready to face the rest of the day with a renewed sense of calm.

4. Several hours after completing the exercise, I still felt the lingering effects of the deep relaxation. Despite the day's challenges remaining the same, I felt more resilient, and my mind was clearer. What seemed overwhelming before became more manageable, and I could handle things without feeling stressed. Thanks to the guided imagery, I felt more balanced and centered overall.

SUMMARY:

1. I liked how Still Mountain Lake's guided imagery helped me quickly relax and unwind. The vivid imagery and soothing voice really transported me to a peaceful place. However, I found maintaining focus challenging, especially when my mind kept wandering to other thoughts.

2. Guided imagery feels more immersive and sensory than other relaxation techniques I've tried, like deep breathing exercises and progressive muscle relaxation. While deep breathing helps calm my mind, guided imagery like Still Mountain Lake takes relaxation to another level by engaging my imagination and creating a serene mental escape.

3. Yes, I would consider regularly using guided imagery like Still Mountain Lake for stress management. The ability to transport myself to a peaceful mental oasis, even just for a few minutes, is incredibly valuable for reducing stress and promoting relaxation. Plus, it's a convenient technique that I can easily incorporate into my daily routine, whether at home, at work, or on the go.

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Wellness Plan: Lifestyle habits (introduction to relaxation and breathing) 4/5

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Wellness Plan: Lifestyle habits (introduction to relaxation and breathing) 4/5

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Review the goals you set for the course and your previous weekly goals and briefly answer the following.

1. Share one thing you have accomplished, learned, or improved related to your goal or stress management.

I've learned more about what stresses me out by reflecting on my stress levels. I now recognize both big and small things that contribute to my stress, which helps me deal with them before they become overwhelming. I've also learned about different tools to measure stress, which helps me understand it better and make smarter decisions about managing it.

2. Share one thing you want to accomplished in the last few weeks of this course. Be as specific as possible.

Over the remaining weeks of this course, I aim to improve my time management skills significantly. Specifically, I want to develop a structured schedule that allows me to balance my academic responsibilities, personal commitments, and leisure activities more effectively. I plan to implement strategies such as creating daily to-do lists, prioritizing tasks based on importance and urgency, and setting realistic goals for each study session. Additionally, I aim to minimize distractions by establishing dedicated study environments and practicing techniques to stay focused, such as the Pomodoro Technique I learned about in comm 101 class. By improving my time management abilities, I aspire to enhance my productivity, reduce procrastination, and achieve a better work-life balance, ultimately maximizing my academic performance and overall well-being.

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Wellness Plan: PROGRESSIVE RELAXATION 4/19

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Wellness Plan: PROGRESSIVE RELAXATION 4/19

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Afternoon:

1. Before the exercise, I was feeling a bit tense and stressed from the day's activities.

2. During the exercise, I focused on each muscle group, allowing myself to relax deeply with each breath. I felt the tension melting away as I progressed through the exercise.

3. Immediately after the exercise, I felt incredibly calm and relaxed. It was like a weight had been lifted off my shoulders, and I was able to breathe more easily.

4. Several hours after completing the exercise, I still felt the lingering effects of relaxation. My mind felt clearer, and my body felt more at ease than it had in a while.

Right before bed:

1. Before the exercise, I was feeling a bit restless and anxious, as I often do before bedtime.

2. I fell asleep surprisingly quickly after the exercise, which was a welcomed change from my usual tossing and turning.

3. I slept deeply throughout the night, and when I awakened the following morning, I felt remarkably refreshed. It was as if I had experienced a deep, rejuvenating sleep that left me ready to tackle the day ahead.

4. This experience differed greatly from a typical night's sleep, where I often struggle to fall asleep and wake up feeling groggy and unrested. The progressive relaxation exercise truly made a noticeable difference in my sleep quality and overall well-being.

SUMMARY: After you have practiced the exercise and described your experiences, answer the following

1. What did you like or not like about this technique?

I liked how thorough and systematic the Progressive Relaxation A technique targeted each muscle group individually. It allowed me to focus on each body part and gradually release tension. However, one thing I found challenging was maintaining focus throughout the entire exercise, especially when my mind would wander.

2. Compare this technique to some of the others you have practiced.

Progressive Relaxation A is a straightforward technique that feels more physical and tangible than other methods like deep breathing or visualization. Instead of focusing on abstract concepts, you actively tense and relax muscles, making it easier for those who find abstract techniques challenging. However, visualization might be more mentally engaging for some individuals.

3. Would this be a relaxation technique you would consider regularly using for stress management? Why or why not?

I definitely would consider incorporating Progressive Relaxation A into my regular stress management routine. Its structured approach makes it easy to follow, and I can see how it could become more effective with practice. Additionally, the physical aspect of tensing and releasing muscles helps me feel more connected to my body, which can be grounding during stressful times. However, I might also combine it with other techniques to keep my relaxation practice varied and engaging.

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Wellness Plan: Lifestyle habits (exercise, nutrition, sleep, & healthy vs unhealthy coping strategies) 3/22

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Wellness Plan: Lifestyle habits (exercise, nutrition, sleep, & healthy vs unhealthy coping strategies) 3/22

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Answer the following:

1. Report back on the commitment you made last week. Did you follow through? What did you learn from the experience?

Last week, I committed to trying a new family ritual. The ritual involved my family and me sitting and eating dinner in the living room during the month of Ramadan. We were able to do this ritual last Sunday, and it was really fun. I hope we can continue doing it even when Ramadan is over. That's the only ritual we were able to do so far. Everyone has been busy with other things so that we couldn't do the movie night thing. This experience taught me the value of incorporating new family rituals into my routine. This experience highlighted the importance of making time for family bonding activities, even amidst hectic schedules. Additionally, it emphasized the potential for such rituals to become cherished traditions that can be continued beyond specific occasions like Ramadan, enhancing family connections and creating lasting memories.

2. What will you try this week (see examples above)?  Be as specific as possible. Consider what you will do and when will you do it. (note: research suggests that we are more likely to follow through with clear/specific goals). Note: the examples about are very general. If you select one listed above be sure to make it more specific to your needs.

This week, I am going to try two sleep suggestions: Expose myself to bright light in the morning, avoid it at night AND

Establish a relaxing bedtime routine.

Getting more sunlight in the morning and less at night: I'll make sure to spend some time outside or near a bright window every morning to help wake up my body. Then, in the evenings, I'll avoid bright lights from screens like my phone and laptop to signal to my body that it's time to wind down. Starting tomorrow, I'll wake up at 7:00 AM and spend 15 minutes outside on my balcony. At night, I'll turn off screens at least an hour before my bedtime of 10:30 PM and switch to softer lighting.

Creating a relaxing bedtime routine: Before bed, I'll establish a calming routine to help me unwind. This might include taking a warm bath, doing some gentle stretches or yoga, and practicing deep breathing or meditation. I'll start this routine about 30-60 minutes before bedtime to give myself enough time to relax. Tonight, I'll take a warm shower at 9:30 PM, do 15 minutes of gentle stretches, and then spend 10 minutes meditating. This routine will help me ease into a restful sleep.

3. Why did you pick this and how does it relate to your overall/long term stress management goals.

I picked this because fixing my sleep schedule and sleeping a good amount of hours has always been something I wanted to do. Making sure I stick to a regular sleep schedule and get enough sleep each night is important for my overall health. When I sleep well, it helps me feel better both physically and mentally. It boosts my mood, helps me think clearer, and strengthens my immune system. Plus, it makes me better at handling stress and tough situations. Also, relaxing before bed is key for lowering stress and getting good sleep. Stress can mess with how well I sleep, making it harder to fall and stay asleep.

4. Consider what possible barriers or obstacles might get in your way. List 2 and what you might do to manage them.

One obstacle I might face is

Busy schedules mess with my bedtime routine: Sometimes, work or hanging out with friends might make it tough to follow my bedtime routine. To deal with this, I'll try to plan my day ahead of time and make sure I set aside enough time for my bedtime routine. If something comes up, I'll see if I can adjust my plans or politely decline if it's not too important.

Another obstacle I might face is

Getting used to new habits can be tricky: Breaking old habits, like staying up late, might be tough. To handle this, I'll start by making small changes and give myself time to get used to them. I'll also remind myself why better sleep is important to help me stay focused on my goal.

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Wellness Plan: Social Support, Relationships and the Environment 3/15

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Wellness Plan: Social Support, Relationships and the Environment 3/15

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1.  Report back on the commitment you made last week. Did you follow through? What did you learn from the experience?

I did follow thorough with the commitment I made last week. It was to track my spending to see how much I spend weekly. This week I spent a total of $127. I decided to track my spending on my notes app on my phone. That ended up being easier than writing my expenses on a piece of paper. I realize that I make a lot of impulse buys and I do a lot of online shopping, so that's something I should try to limit.

From this, I've learned the importance of tracking my spending to gain insight into my financial habits.

2. What will you try this week (see examples above)?  Be as specific as possible. Consider what you will do and when will you do it. (note: research suggests that we are more likely to follow through with clear/specific goals). Note: the examples about are very general. If you select one listed above be sure to make it more specific to your needs.

This week I will try to start a family ritual that we can all do together. I think because it is the month of Ramadan for us muslims we usually break our fast as a family together. I'll try to gather my mom, dad, and sister so that we can eat dinner together on the living room floor every Sunday. I also would like to do monthly family move nights. We choose a night each month to watch a movie together as a family. Create a cozy movie-watching environment with blankets, popcorn, and snacks. I also want to rotate between who gets to pick the movie, so that we can all see what each others taste in movies is like.

3. Why did you pick this and how does it relate to your overall/long term stress management goals.

I chose family rituals because family means a lot to me. Creating special traditions helps us bond and feel closer, and it's something I would love to pass on to my kids when I start my own family in the future. Whether it's game nights, brunches, or vacations, these activities strengthen our relationships and make us feel supported. They're like an anchor during tough times. Having these rituals also helps me manage stress better. Knowing we have set times for family fun gives me a sense of order in my busy life. It's like having a comforting routine that helps me stay calm and focused.

4. Consider what possible barriers or obstacles might get in your way. List 2 and what you might do to manage them.

One challenge in starting family rituals could be finding time in everyone's busy schedules. Between work, school, and other activities, it might seem hard to set aside family time. To solve this, involve everyone in planning to find the best times that work for all. Schedule these family rituals in advance, treating them like important appointments. Also, try to simplify activities or connect them to routines you already have, like eating dinner together every night. Another obstacle could be if some family members aren't interested in rituals or have different ideas. To deal with this, have open talks about why family time is important and how rituals can bring you closer. Let everyone share their thoughts and preferences for activities. Being flexible and compromising might be needed to make sure everyone enjoys and values the rituals you establish together.

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Wellness Plan Managing Time and Money 3/8

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Wellness Plan Managing Time and Money 3/8

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1. Report back on the commitment you made last week. Did you follow through? What did you learn from the experience?

I did follow through on my commitment last week. I went on a nature walk on Tuesday with some friends. It was actually unintentional because originally we were doing a scavenger hunt, but the scavenger hunt required us to go back and forth between two buildings, and we had to walk 5 minutes to each building and back. It happened about 4 times. I was getting tired, but looking at all the nature around me calmed me down for the stressful week ahead of me. Walking in nature encouraged mindfulness and being present in the moment. Observing the sights, sounds, and smells of nature helped me focus my attention and quiet my mind. Engaging in physical exercise during nature walks, such as walking or hiking, provided me with health benefits too. It wasn't only good for my body but also invigorating for my mind. For empathy I don't think I practiced it much, but I did feel that I was more aware to listen to others around me.

2. What will you try this week (see examples above)?  Be as specific as possible. Consider what you will do and when will you do it. (note: research suggests that we are more likely to follow through with clear/specific goals). Note: the examples about are very general. If you select one listed above be sure to make it more specific to your needs.

This week, I will track my spending for five consecutive days, starting from Monday to Friday, and including one weekend day (Saturday). I will carry a small notebook and pen with me wherever I go to jot down every purchase I make immediately after the transaction. Additionally, I will keep all receipts to ensure accuracy in recording expenses. Each evening, I will set aside 10-15 minutes to review my daily spending and categorize expenses into different budget categories (such as groceries, dining out, transportation, etc.). I will also total up my daily expenses and compare them against my budgeted amounts. This Saturday evening, I'll look back at all my spending throughout the week. I'll see where I spent the most and where I might be able to spend less. Writing it all down manually will give me a good picture of my spending habits, helping me make smarter choices with my money.

3. Why did you pick this and how does it relate to your overall/long term stress management goals.

I chose to track my spending manually because it gives me a hands-on way to understand my money habits. Writing down every purchase makes me more aware of where my money is going. This helps me make smarter choices with my finances, which is important for reducing stress in the long run. When I have a good handle on my money, I feel more in control and less stressed about my finances overall.

4. Consider what possible barriers or obstacles might get in your way. List 2 and what you might do to manage them.

Two possible barriers to tracking my spending manually could be forgetfulness and inconvenience. Forgetting to write down purchases might happen when I'm busy or not paying attention. To manage this, I could set reminders on my phone or get into the habit of checking my notebook regularly. Another barrier could be feeling inconvenienced by carrying around a notebook and pen everywhere. To overcome this, I could use a smaller notebook or a digital note-taking app on my phone. Making the process easier and more accessible can help me track my spending consistently.

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Wellness Plan Values and Spirituality 3/1

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Wellness Plan Values and Spirituality 3/1

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1. Report back on the commitment you made last week. Did you follow through? What did you learn from the experience?

I did follow through with the commitment I made last week. And completed all the random, spontaneous acts of kindness I made for myself. I smiled at a girl I didn't even know on my way to my psychology class on Wednesday. She smiled back at me, so I was really happy. I also saw a friend I have not seen since orientation in August of 2023. I was really glad to see her at school that day. I sent my grandmother a thoughtful message and just called her today. I also sent a message to my older cousin asking how she and her daughter were doing. Doing all these things felt nice, and I hope I do them continuously. My last task was complimenting a stranger, and I did this one towards the end of the week. I complimented one girls hair and another girls outfit. It made me happy seeing them happy :) This experience taught me the importance and joy of reaching out to loved ones and strangers. Sending thoughtful messages and making a phone call to my grandmother and cousin showed that I care about their well-being, strengthening our connections. Complimenting strangers on their appearance, like their hair or outfit, demonstrated empathy and appreciation. Seeing the happiness my compliments brought them reminded me of the positive impact of small gestures on people's lives.

2. What will you try this week (see examples above)?  Be as specific as possible. Consider what you will do and when will you do it. (note: research suggests that we are more likely to follow through with clear/specific goals). Note: the examples about are very general. If you select one listed above be sure to make it more specific to your needs.

This week, two ways I will enhance my spiritual health is that I will focus on my communion with nature and my empathy (compassion and hope). To focus on nature, I commit to spending regular time outdoors, immersing myself in nature. Whether going for walks in the park, hiking in the woods, or simply sitting in my backyard, I'll prioritize connecting with the natural world. While in nature, I'll practice mindfulness by engaging in deep breathing, meditation, or simply observing the sights and sounds around me. I'll fully engage with the present moment and appreciate the beauty of my surroundings. To improve my empathy and connection with others, I'll start by practicing active listening. I will listen to my friends attentively and empathetically to their thoughts, feelings, and experiences, showing genuine interest and concern for their well-being.

3. Why did you pick this and how does it relate to your overall/long term stress management goals.

I picked "communion with nature" because I feel like I don't spend much time outdoors. Most of my free time I am cooped up in the house and I know being outside surrounded by trees, birds, and the sun will boost my mood and health too. I picked "empathy" because I believe understanding and connecting with others on a deeper level can greatly contribute to my overall stress management goals. By practicing empathy, I can cultivate stronger relationships and support networks, which are essential for managing stress effectively in the long term.d loneliness, which are common contributors to stress.

4. Consider what possible barriers or obstacles might get in your way. List 2 and what you might do to manage them.

I will most likely face challenges with time constraints when trying to fit in spiritual practices like spending time in nature or being kind to others. To overcome this, I'll start by prioritizing my tasks, focusing on what's most important, and putting off less urgent things if needed. I'll set aside specific times in my schedule for spiritual activities, treating them as important appointments that I won't cancel. I'll also try to incorporate spiritual practices into my daily routine, even just taking short breaks outside or being empathetic in my interactions. When distractions like technology get in the way, I'll establish boundaries, choosing specific times to disconnect from my devices. To stay focused, I'll practice mindfulness whether I'm outdoors or talking to someone. Lastly, I'll seek uplifting and positive content online and on social media to maintain a good mood and avoid negativity.

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Wellness Plan Making a Meaningful Life 2/22

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Wellness Plan Making a Meaningful Life 2/22

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1. Report back on the commitment you made last week. Did you follow through? What did you learn from the experience?

I did follow through with my commitment to improve my self-talk. I started paying attention to my thoughts a lot more this week. I had a major exam to study for throughout the week, which I had on Thursday. I tried my best to use the "stop" method and say stop in my head whenever I had negative thoughts.

Using a simple tally sheet, I tracked instances of negative self-talk, especially during stressful moments like studying for exams and quizzes for Anatomy and Physiology II. This helped me observe patterns in my thought process and identify areas for improvement. Alongside the "stop" method, I implemented stress management techniques such as deep breathing exercises whenever I remembered (specifically right before my topic 1 and 2 exams) and taking short breaks to alleviate anxiety and worry. It was really helpful that my professor had chocolates for us to take during the exam. At the beginning of the week, I noticed that I was a bit lacking in tracking my progress and noticing when to tally certain things down. I learned that regular reflection allowed me to assess the effectiveness of my efforts and make necessary adjustments, recognizing that developing positive self-talk is a continuous journey requiring patience and perseverance.

2. What will you try this week (see examples above)?  Be as specific as possible. Consider what you will do and when will you do it. (note: research suggests that we are more likely to follow through with clear/specific goals). Note: the examples are very general. If you select the one listed above, make it more specific to your needs.

I would love to start doing spontaneous random acts of kindness more often. Even if they're simple.

These are three random acts of kindness that I am assigning myself because I know that it would be easy for me to do and I could realistically do them:

Simply smile and say "hello" to people you pass by, spreading warmth and friendliness wherever you go. I could do this one any time walking in the HCC hallways and maybe even make a friend or two :)

Send a thoughtful text or email to a friend or family member, expressing appreciation for them. I can do this over the weekend. I'll text my grandmother and cousin and ask them how they're doing.

Compliment a stranger sincerely, whether about their outfit, smile, or helpfulness. I'll do this to a customer at work and hopefully get many positive responses.

3. Why did you pick this and how does it relate to your over all/long term stress management goals.

I picked this because an act of kindness would allow me to feel happier and more content, especially in moments of stress. I feel like it would lift the spirits of those around me and myself, too. Based on the readings in the chapter, people report that when they do something for someone else without seeking any external reward, they feel inwardly happier and more content. When we take our minds off our troubles as we try to help someone else with theirs, our difficulties are less significant, and our stress is reduced.

4. Consider what possible barriers or obstacles might get in your way. List 2 and what you might do to manage them.

The possible barriers or obstacles that might get in the way include: not having enough time and thinking negatively about myself. I'll try to fit acts of kindness into my daily routines to tackle the time issue. These small gestures can make a difference, even if just a quick text to a friend or holding the door open. I remind myself how important kindness is and make sure to prioritize it in my schedule. Being kind can be tough when I feel down, but I'm trying to get better at it. I try to stop negative thoughts and think of positive things instead. I also remind myself why being kind is important. Being around positive people and doing small acts of kindness helps cheer me up. With time, I find it easier to be kind, even when tough things are.

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Afternoon:

When did you do this exercise (date/time):

I completed the exercise around 3:00 PM on April 13th.

How did you feel before the exercise?:

Before the exercise, I was feeling a bit sluggish and mentally drained from a long morning of work.

What was your experience during the exercise?:

During the exercise, I gradually felt my energy levels pick up as I engaged in the physical activity. It was refreshing to move my body and focus on the present moment.

How did you feel immediately after the exercise?:

Immediately after the exercise, I felt invigorated and rejuvenated. My mood had significantly improved, and I had a sense of accomplishment.

How did you feel several hours after completing the exercise?:

Several hours after completing the exercise, I still felt a lingering sense of vitality and mental clarity. My energy levels remained stable, and I felt more productive for the rest of the day.

Right before sleeping at night:

Date and time:

It was April 13th around 11:00 PM when I started the pre-sleep routine.

How did you feel before the exercise?:

Before the exercise, I was feeling a bit tired and mentally stimulated from working on a project late into the night.

How quickly did you fall asleep?:

Surprisingly, I fell asleep relatively quickly, within about 15 minutes of starting the pre-sleep routine.

How did you sleep, and how refreshed did you feel when you awakened the following morning?:

I slept deeply throughout the night without any interruptions. When I woke up the next morning, I felt remarkably refreshed and ready to tackle the day ahead.

How did this differ from a typical night’s sleep?:

This night's sleep was notably better than my typical nights. Usually, I struggle to fall asleep quickly and often wake up feeling groggy, but last night's rest left me feeling fully recharged and alert.

Summary:

1. What I liked about this technique was how it instantly boosted my mood and energy levels. It was great to feel invigorated and mentally clear after just a short session. However, I didn't particularly enjoy the time commitment it required. Finding a spare moment in my busy schedule can be a challenge.

2. Compared to other relaxation techniques I've practiced, this one falls on the shorter side in terms of time commitment, which is both a positive and a negative. While it's convenient for quick mood boosts, it may not offer the same depth of relaxation as longer practices like meditation or yoga. For me, it's easier to incorporate into my daily routine because of its brevity, but it might not be as effective for achieving deep relaxation as some other methods.

3. Yes, I would consider using this technique on a regular basis for stress management. Despite its brevity, it provides tangible benefits in terms of mood improvement and mental clarity. Plus, its simplicity makes it easy to integrate into my daily routine, even on busy days. While it may not be the only relaxation technique I use, it could definitely be a valuable tool in my stress management toolkit.

4. The reason your pulse rate goes down after doing autogenics is because of how your mind and body work together during the practice. When you focus your mind on calming thoughts like "my heartbeat is steady," it tells your body to relax. This relaxation response makes your muscles less tense and slows down your heart rate. Plus, when you do deep breathing along with autogenics, it adds to the relaxation and helps keep your heart rate steady. So, by combining calming thoughts, relaxation, and deep breathing, autogenics helps your pulse rate drop, making you feel calm and good.

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1. After reviewing your self assessment, what are 2 insights or ideas you gained from doing these assessments.

One insight or idea that I gained from doing these assessments is that I have some small things that I am actually stressed about that I didn't know I was stressed about. These small things that I am stressed about add up and increase my stress levels. Through this self-discovery journey, I've realized there are many tools to measure stress. This has helped me see the bigger picture of what's stressing me out. It's not just big events; it's a mix of personal expectations, relationships, work, health, and daily hassles. Additionally, I've learned to notice and deal with small stresses quickly. If I don't, they add up and can affect my mental and physical health.

2. Establish 2 stress management goals you would like to achieve by the end of the semester. Make these goals as specific a possible. Consider what you would like to achieve and how you will achieve it. Also, be sure to be realistic. Remember we have 15 weeks together.

One of my stress management goals that I would like to achieve by the end of the semester is to fix my relationships with everyone around me, specifically one with a friend who suddenly chose to stop speaking to me. I would like to achieve this goal by reaching out to her and seeing how to resolve the issue she feels we have with one another. The only problem is that she completely cut me off and I have no way of contacting her. I am worried that she won't answer me because we haven't spoken in about 7 months. I hope to become close friends with her again after resolving the issues that we have with each other.

Another stress management goal I want to achieve this semester is fixing my physical health issues. Growing up, I've always been skinny and chose not to work out or eat healthy. I now understand that diet and exercise matter no matter how you look. I hope to achieve this goal by working out more at home, watching motivational videos to help me not give up, and eating a more balanced diet rather than 2 big meals throughout the day.

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Wellness Plan Perceptions Assignment Due 2/16

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Wellness Plan Perceptions Assignment Due 2/16

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1. What will you try this week (see examples above)?  Be as specific as possible. Consider what you will do and when will you do it. (note: research suggests that we are more likely to follow through with clear/specific goals).

Commitment: To improve my self-talk, I'll start by paying closer attention to my thoughts throughout the day. I'll notice when I'm being hard on myself, especially after making a mistake or facing a challenge. I'll be mindful of the words I use in my inner dialogue; words like "can't," "shouldn't," "never," or "always" often signal negative self-talk. I'll identify what triggers these negative thoughts. It could be certain tasks, interactions with specific people, or times when I feel stressed or tired (from school work). Once I recognize these triggers, I can be more prepared to deal with them. When I engage in negative self-talk, I'll use techniques to interrupt the pattern. I will say "stop" to myself in my head. I'll keep a sheet of paper or a small notebook on hand or use a physical gesture to break the negative thought cycle. Then, I'll shift my focus to something more positive or neutral. I'll replace negative thoughts with positive affirmations or statements. I'll remind myself of my capabilities and strengths. For example, I'll tell myself, "I am capable and resilient," or "I am beautiful."

Consistency is key. I'll practice these techniques regularly, especially when negative self-talk arises. I'll set reminders on my phone to help me remember to practice.

I'll keep track of my progress by tallying each time I successfully catch and redirect negative self-talk. I'll review my tally marks regularly to see how far I've come and celebrate my successes along the way. I'll gradually change my thought patterns with time and practice and cultivate a more positive mindset.

2. Why did you pick this, and how does it relate to your overall/long-term stress management goals?

I picked this specific goal because I tend always negatively to talk about myself when I do something wrong. Especially when it comes to my academics. If I get an 8/10 on a quiz and I realize I read the question wrong, I end up beating myself up about it, wishing I got a 10. I'll say to myself "omg I am so dumb, how could I have gotten it wrong." or "what's wrong with me, why did I rush through it". I want things to stop so that I can have a more positive relationship with stress. I want to learn that making mistakes is okay, but I need to think positively and not negatively of myself.

3. Consider what possible barriers or obstacles might get in your way. List 2 and what you might do to manage them.

One possible barrier or obstacle that might get in my way is forgetting or prioritizing other tasks over my self-improvement. The strategy I have for it is to set reminders on my phone to practice thought-stopping and positive self-talk. I'll schedule specific times during the day for these practices, making them part of my routine. This way, I won't forget or overlook them amidst other tasks that I have. Another possible barrier is doubt about the effectiveness of the techniques. The strategy I have for it is that I'll start with small goals and track my progress. I'll build confidence in the techniques by seeing my improvements over time.