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Week 1

2 insights I gained from last week were:

~ Struggling to meet my academic goal due to poor time management.

~ Due to procrastinating I push myself hard to do the things I am supposed to do.

2 stress management goals I would like to achieve are:

~ Do things ahead of time, I would organize my assignments better to do them ahead of time and not stress out

to do what day.

~ Have more time for myself and achieve this by going out more to outdoor activities.

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1. What will you try this week

I will manage my thoughts stopping when I am stressed out I start to think in a negative way which makes me think that I won't be able to do what I need to do.

I will do the time tip on page 40 which is to do homework for 10 minutes, take a break, and come back for another 10 minutes

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

Technostress when I work I do not use the phone but I use it when I have and that takes my time from doing other things such as studying, one thing I am going to do is to try to manage the time using my phone while I study.

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~ Last week I committed myself to thoughts stopping which I did most of the time and this helped me to manage my anxiety which make me think about what will happen if I do not do this or that.

~ Last week I committed to time management, which did not help because I work on weekends and also have to do many assignments.

~ The technique that helped me the most was the thought-stopping because during the week I felt less pressure while doing my task and I went with the flow.

~ I did learn that doing thought-stooping elevates my self-steem in the way that now I feel that I can do the task I have to do and not think in a negative way

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1. What I will try this week. ~ Practice mindfulness when eating,

~ Practice studying mindfully

2. ~When I am eating sometimes because of work or not much time to eat I do not really enjoy the taste of food when I believe that is one of the pleasures of life. I will practice mindfully by eating less food at work to not eating too fast.

~ I will practice studying mindfully by going to the library to find a study area without listening to music with the other tip for studying for 10 min or focusing in 1 assignment at a time.

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1. Report back on your experience. To what extent did you follow through? How did you deal with challenges to your plan?

~In the experience, I tried to eat mindfully but the problem I encountered was that I did not have much time to eat at work, which was almost impossible to follow the plan.

~ In the experience of studying mindfully I followed in whedn I had to turn in a lab report what I did was go to my bedroom and use an extra technique that consisted of using a repeating melody that helped me to focus.

2. What did you learn from this experience?

~ I learned that by focusing on what you are doing at the moment you can enjoy focusing more and not think on what is going to happen later.

3. How often are you checking in with your buddy?

every 2 weeks

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1. What will you try this week?

~ Quiet time for meditation 15 minutes a day

~ Pray

2. How will you accomplish your goal and how will you deal with challenges?

~ I plan to do meditation at home at least 3 times a week because A few days ago I tried reiki at school and day I felt that all my stress went away and was relaxed the rest of the day

~ My plan is to pray every night.

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 that might get in my way to completing the plan is time because is mid-semester and I am a full-time student that I can find to do these tasks.

4. List 2 and what you might do to manage them.

~ One way I can manage the barrier that can prevent me from doing the plan is to do time management.

~ Other way that I can manage the barrier is to plan my day in an agenda.

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1. Report back on your experience. To what extent did you follow through? How did you deal with challenges to your plan?

A few days ago, I committed myself to praying and meditation. During this plan, I did not face any challenges because I did not find any distractions and had time.

2. What did you learn from this experience?

I learned that meditation is a good way for me to reduce stress

I learned that prayer helps to have peace with myself and makes me thinkhave more faith that everything will be fine.

3. How often are you checking in with your buddy?

every 2 weeks

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1. What will you try this week?

~ One thing I will try this week is to create a schedule to manage my time. I will do this by creating an agenda and trying to follow it trying to avoid procrastination.

~ Develop a budget, pay day is near for me and to manage the budget I will transfer most of my money to the saving account and not use it but in case of an emergency.

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

~ One of the obstacles I can find is to not follow the agenda by procrastinating and one way to avoid this is to stop using the phone.

~ another obstacle I can find is in the budget area most of the time I like to buy things that are a want instead of a need and one way to avoid this would be to transfer my money to my sister or to transfer to savings account.

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1. Report back on your experience. To what extent did you follow through? How did you deal with challenges to your plan?

~ A few days I committed to time management, which I did not follow completely because of things that happened without planning. I dealt with challenges by trying to do what I was supposed to do early or when I found time to do it.

~ Money management was an easier plan to follow because I sent the money to my sister to save it instead of having it in my bank account. In this plan, I did not have any challenges because my money was limited.

2. What did you learn from this experience? Keep in mind our big question How can we manage our lives differently to prevent or manage stress?

~ I did learn that even if I try to manage my time sometimes bad habits can be in the way of avoiding it to control and manage time for example procrastination. One way to manage stress is to change bad habits and try to follow a strict schedule or agenda without thinking to distract.

~ I did learn that money management can help you to save more for important things and with help can be easier.

3. How often are you checking in with your buddy?

every 2 weeks

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1. What will you try this week?

~ This week I will try empathic listening, I will do this by talking with my family and friends more and listening to what they have been doing because most of my friends are in other states, and the only way of communication between us is the distance.

~ The other commitment I will try this week is activity 14.1 which is to increase our awareness of our environment I will do this by evaluating my environment where I spent most of my time which in my bedroom

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

~ One possible barrier I could find in completing emphatic listening is that my friends sometimes do not have time to talk due to family or work.

~ One possible barrier I could found in activity 14.1 is to be distracted by noise or something else.

3. List 2 and what you might do to manage them.

~ One way I can manage symphatic listening is to ask my friends when they have time to talk.

~ One way to manage activity 14.1 is do the activity during the night.

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1. Report back on the commitment you made last week. What was it?

~ A few days ago I committed to do empathic listening I did follow it by talking with my cousin which I do most of the time because we were raised together and she is like my sister. When I listen in a emphatic way I realize that most of the talking are about feelings and thoughts I had when I was younger.

2. Did you follow through?

~ I did follow well in the mohatc listening

~ I did not follow activity 14.1 due that I did not found time to do it.

3. What did you learn from the experience?

~ I learned that even if you know a person sometimes we forget to listen them in others way that they can feel support and loved.

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1. What will you try this week (see examples above)?  Be as specific as

~ Implement a regularly excercise plan that will consist of go to the gym 2 to 3 days a week.

~ Develop a regular a bed time routine that will consist of relax a few minutes without using the phone and relax until I feel sleepy,

2. Consider what possible barriers or obstacles might get in your way.

~ One possible obstacle that I can found in the exercise plan is the time due to work time.

~ One possible obstacle I can find in the bed time routine is the urge to use the phone even if I am sleepy already.

3. List 2 and what you might do to manage them.

~ One way I can manage the exercise routine is find the time to go to the gym even if I am tired after work due that I work even in weekends

~ One way to manage the bed time routine is to prioritize my sleep schedule.

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1. Report back on the commitment you made last week. Did you follow through?

~ Few days ago I committed to implement a exercise routine which did follow by going to the gym 2 days a week.

~ The other commitment I did was a bed routine which was not complete because sometimes I did no get sleepy enought to not use my phone.

2.What did you learn from the experience?

~ I learned that have a routine of exercise do help to release accumulate stress but discipline of the routine is the key.

~ I learned that I still need more displine with the bedtime routine.