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2 things I learned from last week's assessments include, 1. Most of my stress comes from stupid stuff I shouldn't worry about. 2. I stress myself out more than any outside source.

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1. Limit my stress to situations where it is useful. 2. Understand myself and my stress response more

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1. This week I will be trying to meditate at least three times this week to think about my perception of events and how I can work on changing that.
2. I picked this because I have been needing to do it for a long time. My stress response gets activated for no reason all the time and I have a lot of panic attacks so I really want to change that and figure out why I perceive so many events as danger.
3. The biggest thing that could get in my way is my internal monologue, my brain is constantly just running and the thoughts are never usually helpful so that could get in the way. To work against this I can work more on thought-stopping. Another thing that could get in the way is my own laziness, knowing myself I know it will be hard for me to give myself time to do this.

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1. I unfortunately did not follow through with my plan of meditating last week.
2. This week I am going to try and meditate again. This week I will try and do it before practice so there's a set time for me to be doing this. Before practice everyday is also when I am most stressed out so I think it'd be very beneficial.
3. I picked this because I struggle with panic disorder, Generalized Anxiety disorder, and agoraphobia. Meditating before practice or anytime really will help me relax and get my thoughts in order so I am not constantly tweaking out for no reason.
4. 2 obstacles that can get in my way are laziness and thinking I am too real to meditate if that makes sense. With the laziness, I'll just have to get over it and show some integrity to help myself. With the second one, I feel like I have too many side thoughts that say meditation is stupid even though I know it's not. I can somewhat avoid this by letting my thoughts pass by and realizing I am NOT my thoughts.

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1. Last week I did follow through with my meditating and it helped me a lot. I learned that if I just give myself time to actually think I am more capable of calming myself than I thought.
2. This week I will commit to an act of kindness each day. I have spent so much time being angry and resenting those around me, it may be nice to be kind and generous for a change. I want people to see me as a sweet boy not a quiet kid.
3. This relates to my goals by helping me understand people and myself better.
4. A barrier that could get in my way is my anxiety, some days I really do not want to interact with others, I will just have to push through this as almost like an exposure therapy. Another barrier is my laziness as always, that laziness could come off as selfishness in this instance though and that would be the opposite of what I am trying to do this week so I will have to push through that as well.

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1. I followed through on last week's commitment and I am very glad that I did. I learned that I am much better at calming myself down than I thought. I just need to breathe and think.
2. This week I want to keep my phone screen time under 5 hours a day. My phone is my biggest time zapper and my screen time is horrible every week. I will need to read or work on schoolwork or lacrosse whenever I am tempted to mindlessly scroll through my phone.
3. Doing this would be huge for me. I think being on social media too much really effects how I feel about myself and the world in a negative way. I think my phone is ruining my attention span and making my anxiety far worse than it already is.
4. A huge obstacle for this one will just be myself in general. I have bad self discipline when it comes to my phone and getting off when it's been too much. I will need to keep myself honest this week.

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1. I was unable to follow through on my goal last week, I learned that my phone may be a bigger problem than I originally thought.
2. This week I will try and identify my love language, and try and write about how it has impacted my relationships thus far in my life.
3. I picked this because I feel I don't express enough love and gratitude to my family, especially my mom. This relates to my long term goals because being able to show my family more love in a healthy way would bring me a lot of peace.
4. I don't see any barriers that could get in my way.

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1.  I was unable to follow through on my commitment last week. I was very busy with lacrosse and other classes I totally spaced it.
2. This week I am going to attempt to eat my myplate suggested intake for all food groups for a day. I know this is easier said than done so I want to try and accomplish this on at least 3 days this week.
3. I picked this because I have always had a bad relationship with food, as I have gotten older I have been a lot better about it. Even though I have gotten better, now I have an actual plan that I can follow. Getting my eating habits right will greatly decrease my stress levels daily, and long term.
4. One obstacle I may come across is my own stubbornness and unwillingness to try new things. I will just have to remind myself that I am doing something good for myself. Another obstacle I could come across is me making the time to get groceries this week. I can overcome this by planning ahead of time.

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Daytime
1. I felt very tired but stressed before this exercise
2. I felt very relaxed and nearly fell asleep
3. After the exercise I continued to feel very tired and nearly fell asleep later on on multiple occasions
4. I felt a strange calmness in my body and mind and it was very nice as I usually feel very hectic and stressed
Daytime
1. I felt very wired and stressed before the exercise
2. I felt very neutral during the exercise but could feel myself letting go and calming down
3. I felt much more calm than I did before the exercise it was very nice
4. I felt that I returned to my stressed state due to my loaded and stressful schedule

Summary
1. I liked the imagery aspect of this exercise as my brain usually doesn't know what to do with itself during relaxation techniques
2. I liked this the most so far out of the different techniques we have tried. Like I said previously, the guided imagery decreased the ability for my mind to wander and get distracted
3. Yes I would consider using this more regularly because I actually really felt the effects of this one. I do not feel like the previous techniques were as effective.

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Afternoon
1.  I surprisingly felt very neutral before the exercise
2. My experience during the exercise was also very neutral but I did feel a strange sense of clarity
3. I felt pretty good and ready to attack the rest of the day after the exercise, it was very nice
4. I somewhat returned to my neutral state, I did have practice though so I am sure that weighs into how I feel

Before Bed
1.  I felt pretty awake, I have a lot of problems with sleeping so this was no surprise
2. It still took me a few hours to fall asleep, I made the mistake of getting on my phone
3. I slept alright but I felt pretty tired and drowsy in the morning
4. It was pretty much my typical night of sleep

Summary
1. I liked how this technique was focused on letting go of stress it just seemed more realistic I am not sure how to explain it
2. While this was better than some of the other technique's I have tried, It was still not the best or my most favorite so far
3. I could see myself using this technique on a regular basis if I tried it a few more times, I feel like I have a bias of not believing in this techniques and it makes me unable to experience the true benefits of them.

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afternoon
1.  I felt pretty neutral before the exercise
2. I felt that the experience was pretty average, nothing too crazy
3. I did feel like I felt slightly better than my neutral state but nothing too crazy once again
4. I felt stressed hours later as I had to do homework and lacrosse practice

before bed
1. I felt wide awake per usual
2. It took me several hours but I did make the mistake of getting on my phone
3. I had a pretty regular night of sleep and I felt pretty drowsy in the morning but I always do
4. It was just the same as my usual nights sleep

summary
1. I like the idea of the technique and how it differs from the others but maybe I just didn't do it right because I didn't feel much of an effect
2. This is certainly not the best technique for me because I did not feel much of a difference in  comparison with other techniques
3. This will probably not be a regularly used technique for me because I simply did not feel the intended effects much, maybe I should try it again.