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After reviewing my self-assessment that I completed, two insights/ideas that I gained from doing these assignments is...

#1:  I am vulnerable to stress & certain stressors based on my scores
#2: I can learn to better cope with these certain stressors & work on improving certain things such as my sleep schedule as I'm always feeling tired.

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Two stress management goals that I have in mind, to accomplish by the end of the semester is to...

#1: Establish a well-developed sleep schedule to ensure I am getting enough sleep, including eating well-balanced meals and avoiding eating extremely late. I can achieve this goal by going to sleep each night a few minutes early and continuing it each day. By doing this, I will eliminate not only the tiredness & related symptoms but also the stress that is associated with failing to get enough sleep.

#2: Manage my social-media and phone screentime/usage. Research has been done in the past showing the effects of prolonged periods of excessive screen time use and the harmful effects that social media can have on an individual's wellbeing and their mind. The ideas that are shared online can make me feel not great as a person and make me want to conform to certain ideas or trends. I think by monitoring my screentime on the phone and similar to my sleep schedule, establish limits to how much time I can spend on certain apps or just in general be on the phone can definitely help my social well-being.

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1). This week, I would like to make a commitment based on what we learned this week which would be, I will practice catching myself engaging in negative self-talk by using thought stopping and positive self talk. To achieve this, I will set a reminder each day to ensure I am monitoring my self-talk and replacing negative words with positive, encouraging ones. Each time I catch myself before saying a negative word or anything discouraging, I will record it as a tally using my phone including at the start of the day I will replace words such as "can't" with "can". 

# data[].attributes.subject
1). This week, I would like to make a commitment based on what we learned this week which would be, I will practice catching myself engaging in negative self-talk by using thought stopping and positive self talk. To achieve this, I will set a reminder each day to ensure I am monitoring my self-talk and replacing negative words with positive, encouraging ones. Each time I catch myself before saying a negative word or anything discouraging, I will record it as a tally using my phone including at the start of the day I will replace words such as "can't" with "can". 

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2). By doing this, I can encourage myself to follow through with establishing a better sleep schedule and maintaining a lower phone screentime/usage. If I can establish stronger, positive self-talk, I can eliminate any procrastination and commit 100% towards these goals I set at the beginning of the semester.

3). Possible barriers or obstacles that might get in the way is work and forgetting to record my results. It's hard to manage work and forgetting to record my results but I could set notifications/alarms to ensure I am aware of my self-talk and treat it like a final exam in a way (making it urgent).

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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?

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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?

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I did follow through with practicing catching myself engaging in negative self-talk a few times, 4 times to be exact. These occurrences have happened twice while taking tests where I had bad thoughts and feelings on the specific question but I replaced those words with uplifting, positive ones such as "I can get this one right" and "You know this answer. Take your time". I also had a occurrence when waking up early to go to work, where I caught myself thinking it would be a bad day at work however I said to myself that I can control how this day goes and I have to be positive about it such as I'm glad to have a job and be working when others are less fortunate than me. I learned that through doing this, it helped me not only think about what I'm saying but to replace certain words in my vocabulary which goes a long way!

2). What will you try this week (see examples above)?  Be 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.

For this week, I will commit to 2 to 3 random acts of kindness in the community as I need to cope better with social anxiety which I think more exposure especially doing good acts will only help my goals even further. By that, I mean by helping out in the community and those who could use it, I am directing my focus on other people rather than on my phone which can help reduce my screentime even further.

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

As I mentioned briefly in #2, I picked this so I can cope better with social anxiety through more exposure of being out in public while doing a good thing as well as focusing on helping others and myself at the same time by limiting further my screentime.

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

- Work schedule. I've been working much more recently so it's hard to make time or feel less tired after work but I must push myself to make time and follow through and provide acts of kindness

-Lack of resources. Usually I would help people by providing money or gifts however it has been tight for me recently so that might get in the way. However, I can figure out other ways of being kind and helpful to people without necessarily spending money.

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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? 

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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? 

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I followed through on my commitment that I made last week which was committing to 2 to 3 random acts of kindness in the community. I learned that through acts of kindness, large or small, it brought me joy and happiness, as well as reduced stress. I learned that acts of kindness go a long way, no matter how small or large they can be, involving money or not. I helped a stranger at a grocery store with reaching for something and inflated tires for a neighbors car.

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.

Select 2 of the ways of to enhance spiritual health on page 150 to practice this week.

- Inner Dialogue with myself
- Communion with Nature
From doing these 2 methods, I can enhance my spiritual health that can reduce my stress overall in helping me sleep which will ultimately lead to me being more productive and happier.

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

I picked this as this will not only enhance my spiritual health but also improve my overall mental and physical health by allowing me to establish a better sleep schedule which will ensure my stress levels to be much lower.

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

I don't think there will be any possible barriers or obstacles that will get in my way as I will make the time like I did with my other commitments and follow through with this one.

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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? 

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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? 

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I followed through on the commitment I made last week as I had both inner dialogue with myself and communion with nature. I learned more about the peace within and how having good encouraging self-talk can lead to a more happier outlook.

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 using Evernote in ensuring that not only I can hope to improve my time management skills but also improve my sleep schedule by planning out my days in advance.,

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

I picked this based on this week's module as I feel as if my time management is not good and could be improved to the point where it would help significantly with my sleep schedule and possibly my screen management.

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

Some possible barriers or obstacles that could get in my way could be work/school that could direct my entire focus to forget about doing this goal or possibly if Evernote requires you to pay to use their service. I can manage these goals by setting a reminder on my phone and on my Alexa device to remind me each day to ensure I am following through. Also, if Evernote requires me to pay, I could find another service similar that could offer a free trial or free service.

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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? 

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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? 

# data[].attributes.body
Yes, I did follow through on the commitment that I made last week which was using Evernote to help improve my daily planning and time management. I learned that with the help of Evernote, I was able to effectively plan out my days in advance which allowed for effective time management and for me to have more time for sleep.

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 implement an environmental method that will help reduce my stress and help my sleep which is playing ocean waves/white noise before I sleep.

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

I picked this commitment as it relates to my overall/long term stress management goal of establishing a better sleep schedule and also reducing screen time by having the phone away but playing these relaxing noises that were found to help many people.

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

Possible barriers or obstacles that might get in my way could be not finding an appealing sound and if the sounds will have an opposite effect on me rather than helping.

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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? 

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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? 

# data[].attributes.body
I followed through on the commitment I made last week as I used Evernote in helping me improve my time management skills. I was able to set aside more time as I felt more productive and had more time to sleep.

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 reducing my caffeine intake.

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

I picked this commitment as caffeine consumption is linked to increased activity which can disrupt sleep patterns/behaviors. Since I consume a lot of caffeine each week, I want to try to reduce my caffeine intake to only one-two sodas this week. By doing this, I should see an increase in sleep.

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

Two barriers or obstacles that might get in my way is my addiction of caffeine and two the cycle of having a soda/beverage with caffeine in which I forget to reduce. I will make note of avoiding these beverages as much as possible and if I must, I will only drink a certain amount such as the serving size.

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

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

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One thing I have learned is that there are many techniques out there that I was unaware of that can help with my stress management and goals such as physical and cognitive techniques that include mindfulness and positive self-talk. Relaxation is another technique that I learned can help with my goal and stress management as once you master it, you can improve almost anything.

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

One thing I want to accomplish in the last few weeks of this course is to walk away from this course knowing that my sleep schedule has been improved so my overall well-being can thrive.

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1. When did you do this exercise (date/time)

4/15/2023 3 PM

1. How did you feel before the exercise?

I felt neutral as I wasn't necessarily stressed but neither was relaxed

1. What was your experience during the exercise?

I enjoyed this exercise as saying these phrases and focusing solely on each body part gave me a sense of relaxation

1. How did you feel immediately after the exercise?

I felt very relaxed and my breathing was more calm.

1. How did you feel several hours after completing the exercise?

I felt well-rested and energized after a few hours of performing the exercise.

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1. Date and time

4/15/2023 10 PM

1. How did you feel before the exercise?

I felt great from performing the exercise earlier

1. How quickly did you fall asleep?

I fell asleep in about 6-8 minutes as I was tired but felt comfortable and rested.

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

I slept great as I only got up once in the morning and went right back to sleep, getting close to 9 hours of sleep. I felt extremely refreshed the following morning and had plenty of energy.

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

usually, it would take me more than 15 minutes to fall asleep and I would wake up numerous times in the middle of the morning however in comparison, I fell asleep quickly and only woke up once.

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1. What you liked and/or did not like about this technique.
I liked that this technique was effective in       providing relaxation for me quickly and gave me energy.

2. Compare this technique to some of the others you have practiced. (longer/shorter, easier/harder, more/less effective for you and why )
This technique can be difficult at times to focus directly as we are surrounded by constant distractions however I like how it is shorter and more effective for me as it immediately brings rest and calmness.

3. Would this be a relaxation technique you would consider using on a regular basis for stress management? Why or why not?
I wouldn't see why not as using this on a regular basis as this will help my sleep and help me feel well-rested in the mornings.

4. Many people find a significant decrease in pulse rate after participating in autogenics. Discuss what is occurring in both the mind and the body to explain the decrease in heart rate.

The decrease of sympathetic nervous system activity is taking place which helps contribute a decrease in pulse rate as your body's fight-or-flight response is not activated and there is no release of certain hormones.

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Afternoon:

1. How did you feel before the exercise?
I felt good before the exercise, just a little tired

2. What was your experience during the exercise?
I immediately felt sensation after exhaling the first time and releasing my fists as I let the tension out

3. How did you feel immediately after the exercise?
I immediately felt numb but a good numb feeling as I felt no tension and felt like I was born yesterday, brand new.

4. How did you feel several hours after completing the exercise?
I felt very relaxed and calm throughout the day, which helped energize me later to complete my errands.

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Right before bed (answer as soon as possible the next day)

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Right before bed (answer as soon as possible the next day)

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1. How did you feel before the exercise?

I felt great from earlier however when I was running errands, I had built up tension in my feet & legs from a lot of walking

1. How quickly did you fall asleep?

I fell asleep within 10 minutes. After performing the first five activities of breathing in and out, I was dosing off.

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

I slept great and can't recall if I woke up at all or not until morning. I felt very refreshed and once again, energized as well as not feeling the tension I once felt in my feet/legs.

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

This differed as I did not wake up until morning and once I woke up, I did not feel any tension.

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1. What did you like or not like about this technique.
I loved the deep breathing and the attention to the tension of body parts. I enjoyed the sensation of releasing this built up tension in my fists and my neck.

2. Compare this technique to some of the others you have practiced.
I would say this technique is very useful as not only it incorporates positive self-talk but also does a fantastic job in relieving tension and pain quickly.

3. Would this be a relaxation technique you would consider regularly using for stress management? Why or why not?
100% yes. I would use this any day, any time as this immediately brought pain relief and energy.

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1. How did you feel before the exercise?

I felt tired before the exercise as I just got done doing errands
2. What was your experience during the exercise?
I was able to have imagery in my head about the mountains and the beautiful landscapes as I felt like I was there and previously saw these in my dreams.

3. How did you feel immediately after the exercise
Immediately, I felt very calm and relaxed but felt as if I were in these memories.
4. How did you feel several hours after completing the exercise?

I felt like I had seen the imagery in person before as it felt very real and memorable.

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1. How did you feel before the exercise?
I felt great from the previous exercise as I kept in mind of not trying to go to bed/falling asleep.

2. What was your experience during the
exercise?
I felt even more relaxed even after the second time and the urge to take a nap frustrated me
3. How did you feel immediately after the exercise?
I immediately felt like falling asleep and taking a nap as my mind was at peace and I had no other thoughts in my head other than the guided imagery.
4. How did you feel several hours after completing the exercise?

I felt ecstatic throughout the brief period of time until I then fell asleep and took a great nap.

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1. What did you like or not like about this technique.
I liked that this technique as the guided imagery helped me remove any negative thoughts/stressors out of my head. The only thing I didn't like is knowing that I had to resist the urge of falling asleep as it was very challenging.

2. Compare this technique to some of the others you have practiced.
This technique was probably my most favorite out of all techniques practiced up to this point as I loved visualizing the guided imagery in my head so I not only cleared my mind but came to a deep sense of peace and focus.

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

I would 100% consider using this on a regular basis for stress management as it immediately got rid of all my stressors and negative thoughts and instead replaced them with positive ones and maintained my focus on what was being said to imagine in the guided imagery exercise.

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First meditation (answer immediately following meditation):

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First meditation (answer immediately following meditation):

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1. What mantra did you select? Why?

I feel calm. I like this mantra as this is my desired feeling

1. How did you feel before meditating?

I felt well, but a little anxious since I have a trip coming up which I have to pack for

1. What things did you notice happening while you meditated (mental, emotional, physical)?

I noticed that I felt a sense of relaxation mentally, emotionally and physically all at once.

1. How did you feel while you meditated?

I felt great as I meditated for 20 minutes and enjoyed the meditation

1.  How did you feel after meditating (both immediately and several hours after meditating)?

Immediately, I felt energized and calm and the same can be said for several hours after.

1. Any other thoughts, concerns, or insights you had about your experience meditating?

Not many thoughts as I only focused on being calm.

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Second meditation (answer immediately following meditation) 

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Second meditation (answer immediately following meditation) 

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1. What mantra did you select? Why?

I am peaceful. Like the I feel calm mantra, I thought this one would be great to try too.

1. How did you feel before meditating?

I felt good from the previous meditation

1. What things did you notice happening while you meditated (mental, emotional, physical)?

I noticed that I felt an urge to not only be calm but let things happen, as well as trying to help as many as possible.

1. How did you feel while you meditated?

I felt good but focused on being peaceful.

1.  How did you feel after meditating (both immediately and several hours afterwards)?

I felt at peace with myself and the world immediately and several hours later.

1. Any other thoughts, concerns, or insights you had about your experience meditating?

No

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1. What did you like or dislike about this technique

I liked how you do not need practice necessarily in this technique as you are repeating a word or a phrase repeatedly while with no distractions and in a calm setting

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

This technique is one that you repeat to yourself rather than having a voice tell you instructions

1. Would you consider regularly using this relaxation technique for stress management? Why or why not?

I would consider using this technique regularly because I would find this extremely helpful in encouraging positivity and self-talk with the mantras