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1. Top Causes of Stress

a. School workload

b. Balancing responsibilities

Possible Interventions

Better scheduling, short breaks, healthier routines, and using relaxation techniques.

2.

Intrapersonal: Practicing positive self-talk and avoiding negative thoughts.

Interpersonal: Asking a friend/family member for support or help when things feel overwhelming.

3. Perceptional Intervention: Focusing on what I can control instead of what I can’t.

4.Relaxation Strategy: Progressive relaxation or guided imagery.

5. Physiological Arousal Strategy: Regular physical activity (like walking or gym exercise at least 3-4 times a week).

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Afternoon

1. Did it on December 4th at around 3 pm.

2. Felt stressed and mentally tight.

3. Felt warmth/heaviness in my body and my breathing slowed.

4. Felt calm and grounded right after.

5. Stayed relaxed and less tense for hours.

Right Before Sleeping

1. Did it on December 5th at 9:30 before going to bed.

2. Felt tired but tense.

3. Fell asleep quickly after finishing.

4. Slept deeper and woke up more refreshed than usual.

5. Better than a regular night as less waking up, more rest.

Summary

1. Liked the warm/heavy feeling. But, I disliked how it takes focus to stay with the phrases as I do be losing focus at times.

2. It is easier than guided imagery, but more mental than progressive relaxation. I felt like it was very effective for calming.

3. Yes, I’d use it regularly because it helps both stress and sleep.

4. Autogenics activates the body’s relaxation response as the muscles loosen, your breathing slows, and the mind kind of comes out of that stress mode, which lowers heart rate.

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Afternoon

1. Felt tense and mentally tired.

2. Muscles loosened up slowly; breathing got calmer.

3. Felt relaxed and lighter right away.

4. Stayed calmer and less stressed for the rest of the afternoon.

Right Before Bed

1. Felt drained and ready to sleep.

2. Fell asleep quickly after finishing.

3. Slept deeper and woke up more refreshed than usual.

4. Better than a regular night as I woke up less and got a lot more rest.

Summary

1. Liked the physical relaxation. My only dislike is staying focused the whole time.

2. More body-focused than mantra or imagery which was great for reducing tension.

3. Yes, I’d use it regularly because it improves sleep and stress levels.

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First Meditation:

1. "Om Shanti.” I picked it because it’s short and focuses on peace.

2. I felt tense and mentally tired.

3. My breathing slowed and my thoughts got quieter.

4. I felt more calm and focused than I expected.

5. I immediately felt lighter and after a few hours, still felt calm and less reactive.

6. It was easier to stay focused than expected.

Second Meditation:

1. “I am calm”. I chose it because it matched how I wanted to feel.

2. Felt stressed and distracted.

3. Noticed mind wandering at first, then settled down with my body relaxing.

4. Felt peaceful and steady.

5. Felt relaxed right away; more patient later.

6. Simple repetition helped quiet my mind faster.

Summary:

1. Liked how quickly it reduced stress. dislike: mind drifts sometimes.

2. More mental than progressive relaxation; quicker and more efficient effect than guided imagery.

3. Yes, I’d use it regularly because it’s simple and effective.

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Daytime : First Time

1. Felt a little stressed and mentally busy.

2. The lake imagery made my body loosen up and my thoughts slow down.

3. Felt calm and lighter right after.

4. Stayed more relaxed and less reactive for the next few hours.

Daytime : Second Time

1. Felt tired and tense before starting.

2. Imagery came easier; breathing got slower and muscles relaxed faster.

3. Felt peaceful and clear-headed immediately after.

4. Several hours later I still felt steady and less stressed.

Summary

1. Liked how immersive it was, my only dislike is staying focused the whole time.

2. More visual than mantra or progressive relaxation as I feel deeper mentally.

3. Yes, I’d use it regularly because it quickly reduces stress and helps me reset.

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1. Last week, I started a small family ritual during dinner where we all shared something positive about our day and something we looked forward to. I put a note in my phone ever time we did it and it really did help me and my family feel more connected. Also just being there and present in the moment with them definitely helped reduce my stress levels and also help my mood.

2. This week, I plan to focus on improving my sleep by getting at least 8 hours of sleep every night by going to sleep by at least 11 pm and waking up around 7 am. I will track each night in my notes app to see if I meet my goal.

3. I picked this because I always notice myself being so tired throughout the day because I don't get enough sleep and that also makes me less productive and just more stressed out. Sleep is so important and making it my plan for this week will help me stay healthier in the future and manage my stress better.

4. One barrier is that I might stay up late on my phone or doing some homework so I will put a reminder of my phone and put do not disturb at around 10:30 every night. Another barrier is that I might have trouble sleeping at night so maybe I can add in some breathing exercises before sleeping to help calm my nerves and my mind so I can sleep.

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Social Support, Relationships and the Environment: October 11

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Social Support, Relationships and the Environment: October 11

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1. Last week, I created a daily schedule and stuck to it for 4 days. It really did help me feel more organized and less stressed. I learned that having some sort of structure helped me balance my life and gave me more time to focus on things that actually matter.

2. This week, I plan to start a small family ritual. I will make sure that while me and my family eat dinner together, we will all share something positive about our day and also one thing we look forward to. I feel like this is great for us to just talk and engage with each other. I will put in my notes app every time we do it.

3. I chose this because family time is very important to me and it is something that makes me feel more grounded. Also this will allow me to build stronger bonds with my family and open up more which helps me mental health overall and reduces my stress as I can pretty much let it out.

4. One barrier might be we all might have different schedules and not everyone can be there, so I will plan the timings of the dinner beforehand when everyone is available. Another barrier is that we might get distracted with our phones, so during that time we could all leave our phones in another room so we can all really hear each other out with not distractions.

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Plan Managing time and money: October 5 

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Plan Managing time and money: October 5 

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1. Last week, I carried an index card with my top 10 values and made sure to use it as a reference throughout the day as I made decisions. I did follow through and it was actually felt really good as I feel like I didn't make decisions that I would regret and actually focused on things that really mattered to me instead of minor spur of the moment things. I definitely did notice that I was less stressful and more calmer after making choices that aligned more with my values and principles.

2. This week, I plan to create a daily schedule and stick to it for at least 3-4 days. Every morning, I will write out my schedule and what I want to accomplish in the day and also make sure to incorporate what I value and honor in order to also make good decisions. I will mark each task off as I complete it to track my progress each day.

3. I chose this because I feel like time management is a major issue in my life and if I could implement some strategies to even get myself slightly better, I will be less stressed. Also by having a set schedule I don't waste my time on things that don't really align with my goals and priorities, making me live and more well balanced lifestyle.

4. A barrier is that I might get distracted on my phone and lose track of time, so a solution is to use the "focus" mode on my phone when I am studying or completing certain things with which having a phone would interfere with. Another barrier is an having a spur of the moment schedule change which could throw off my whole plan, so I will make sure to have some flexibility in my schedule so I can be able to adjust or shift things accordingly instead of just stressing on it.

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1. Last week, I practiced a 5 minute guided mindfulness meditation before going to bed and I was actually able to complete about 5 out of 7 days. I recorded that on my notes and every time I tried to get into that spiritual mode before doing anything. I noticed that my mind was more calm in general and it wasn't really racing at night. Also I fell asleep much faster when I meditated and that really made my next day better.

2. This week, I will write my top 10 values on an index card on Sunday night and I will have it with me from Monday to Wednesday and just reference it at least twice a day. I also will record each reference and the decision that was influenced by it on my notes app. My goal is to have at least 3 examples.

3. I picked this because I feel like it really goes with my core values and having choices based on them will really help my mind and body feel like it is in control and making the right choices. Also I feel like it will help reduce my stress and also help me manage my stress through these spiritual based decisions. I also feel like I will feel more at peace with my decisions too.

4. One barrier is that I might forget to carry or check the card, so I could take a photo of the card and set 2 reminders on my phone throughout the day to help me remember. Another barrier is that I might skip recording and not count those small actions, so I could try doing check ins with myself every night to add notes about how the card effected my and my decisions in that day.

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1. Last week, I committed to practicing thought stopping and positive self talk whenever I noticed myself doing negative self talk. While it was hard in the beginning, I did follow through most days and actually had 6 tally marks in my notes app. Even though it was hard to catch myself in the moment, I feel like having prepared phrases made the whole process a lot easier. My biggest takeaway was that catching my negative thoughts early helped decrease the buildup of stress.

2. This week I will try to do some acts of kindness as my stress management strategy. I will try to complete at least 3 random acts of kindness by Sunday such as holding the door for someone, giving compliments, or helping someone out with school. I will track it in my notes app.

3. I picked this because I feel like I am more calmer and just happier when I am able to help others. Acts of kindness connect to the chapter as the idea of altruism as we can reduce our stress levels and just boost our health. In the long term, I want to manage my stress levels by focusing on positive interactions and thoughts.

4. A barrier is that I might forget to look for those acts of kindness. I can overcome this by setting reminders every morning to keep the idea in my mind. Another barrier is that I may think that the "small" things don't matter, but they do. I can overcome this by knowing that any act of kindness is still an act of kindness no matter how big or small.

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Mindfulness and Planning for challenging emotions : September 21 

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Mindfulness and Planning for challenging emotions : September 21 

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1. Last week, I committed to practicing thought stopping and positive self talk whenever I noticed myself doing negative self talk. While it was hard in the beginning, I did follow through most days and actually had 6 tally marks in my notes app. Even though it was hard to catch myself in the moment, I feel like having prepared phrases made the whole process a lot easier. My biggest takeaway was that catching my negative thoughts early helped decrease the buildup of stress.

2. This week, I will try a 5 minute mindfulness mediation every night before bed using an app to guide me. I can also listen to path (Sikh prayer) nightly to help me meditate and get into that mode.

3. I picked this because I usually go to bed with so many things in my mind and kind of overloading myself with stress. Practicing nightly meditation will help me relax and get a better sleep which supports my long term goal of being able to manage my stress.

4. One barrier is forgetting to do those nightly mediations when I am really tired, so I will set a nightly reminder to make sure to remind myself. Another barrier is getting distracted on tiktok or by my phone in general, so I will set the "do not disturb" on every night when I meditate.

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Afternoon:

1. I turned off the lights and my phone, and just laid in my bed. I also made sure no one would interrupt me and used my Airpod maxes to play the audio. I actually felt really calm and relaxed.

2. Before starting, I felt very tense and just mentally stressed from college applications and schoolwork.

3. During the exercise, I could feel my breathing slowing more down, and I noticed my whole mind and body just becoming more peaceful as I followed the exercise. My mind wasn't really racing anymore and I just felt less stressed.

4. Afterward, I felt more calmer and just lighter overall. I felt like there was a weight that lifted off of my physical and mental health.

5. After a few hours, I still felt pretty relaxed and in a better mood, but the stress did kind of come back to me. I was a little less annoyed but I could feel the stress of college applications on my chest.

Night :

1. I dimmed the lights, put my phone away, and played the audio while I was in bed.

2. I was tired but mentally I was pretty stressed as I thought about what I had to do the next day.

3. I fell asleep a little faster than usual, actually like a few minutes after the audio finished.

4. I slept a lot better and deeper and i actually woke up feeling a lot more rested.

5. Normally, it is pretty hard to fall asleep and i go on my phone until I do. But, this time, I was more disconnected from all that stress and slept a lot better.

Summary:

1. I liked how quickly it helped me relax and feel more calm. But only thing is that in my house it is hard to get a quiet environment as I always have family there.

2. Compared to quick breathing exercises or just meditation, I feel like deep relaxation helped me not only in a mental capacity but also a physical one. It helped slow my body down with my thoughts.

3. I would use this technique regularly as it helped me both mentally and physically, which is sometimes hard to do with a single exercise. It is a nice and simple way to end my day and get better sleep.

4. Cognitive techniques and physical techniques both play important roles in managing stress but they are at different stages of the stress response. Cognitive techniques usually focus more on like reducing the actualy stressors coming into your life. This can be things like managing your time, doing positive self talk, and avoiding negative talk. If we recognize and are able to change our negative talk then we can help the body itself be more positive and be less stressed. They target how the mind perceives these stressors before they actually cause us to react. On the other hand, physical techniques are made for you to relax and help the body recover from the already occurring stress. This helps reduce the stress symptoms such as high BP or like tension in general as they help calm you down. For example, things like deep breathing techniques, yoga, and meditation all help us relax and help the body and mind recover. They activate the parasympathetic nervous system which helps our heart rate slow done and make us more calm. Having a variety of strategies is important as we can choose what fits best in the situation. If we are able to relax, we will make better decisions as we will have a better mental health. These techniques help us handle everyday stress and improve our overall health.

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2. Establish 2 stress management goals would you 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.  

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2. Establish 2 stress management goals would you 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.  

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Goal 1: I want to improve my time management skills. I want to stick to a schedule and set a weekly plan where I have set timings to when I do my homework or assignments, when I have study time for the SAT, and when I take breaks for some me time. I am going to use a Google Calendar to make reminders and just keep track of my progress so I am not procrastinating or rushing.

Goal 2: I want to build a consistent routine for being able to relax and have a mental break from everything. At least 15 minutes a day, I want to commit to doing some sort of mental exercise whether it is meditating, breathing techniques, or listening to shabads (religious Sikh hymns) to get in a peaceful state. I will set this daily time before I go to sleep so it can be better incorporated to my routine and I can stay more consistent.

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

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

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One thing I realized from the self assessment is that I see myself pushing those small stressors that are day by day impacting my life instead of actually facing them. I sometimes just tell myself that its small or "its nothing", but over time they will just build up and it will impact my mood and my mental stability. I feel like addressing this issue will make me more aware and better manage my stress.

Another insight I gained was that time management is the biggest factor that impacts my stress. Sometimes I feel like I am too rushed and like there is not enough time in the day, but the self assessment helped me see that I actually do have control over how I structure my schedule and how I manage my time. For example, I am always either right at the bell or late when I go to school at first period and that can all be avoided by sleeping earlier and waking up just 10 minutes earlier. I just have to be more intentional and strict about my schedule.

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1. What will you try this week (see examples above)?  Be specific as possible. Consider what you will do and when will you do it. 

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1. What will you try this week (see examples above)?  Be specific as possible. Consider what you will do and when will you do it. 

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This week I will try practice thought-stopping and positive self-talk whenever I try to talk myself down or in a negative way. Every time I stop my negative thoughts, I will try my best to place it with a positive one and on my notes app I will keep track of how many times I do it. My goal is to do it at least once every day and try to record a minimum of 5 by the end of the week.

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Apologies for the gap in blogs – it’s been a big few months with an interstate move (including moving my practice) and an overseas trip. But things are settling down, and I hope to writ…

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

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

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I picked this strategy because I see myself kind of going into that negative-talk or self-talk state whenever I am under pressure, whether it be from school or the college apps coming up. By practicing this strategy, I can start being a more optimistic person and reduce stress I don't need in my life. In the long term, my goal is to have a better mental health and improve my ability to be a more calmer and confident person when it comes to stressful situations.

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

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

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Barrier 1: One barrier that might get in my way is if I forget to track my tally or score in the notes app of my phone to keep a record of if I am actually doing my plan. A solution or someway I can manage this challenge is by setting daily reminders on my phone to check my progress and just remind myself what my goals and plans are.

Barrier 2: Another barrier is that in the moment, I might not be able to stop those negative thoughts from swarming me. Some way I can manage this is my always having some short positive phrases in my head that I will keep on repeating to myself whenever I catch myself doing negative self-talk.

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 Lifestyle habits (introduction to relaxation and breathing): October 26

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 Lifestyle habits (introduction to relaxation and breathing): October 26

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1. Over the course of these months, I followed through with starting a small family dinner ritual as each night at dinner, we all shared one positive thing from our day and one thing we’re looking forward to. I feel like this really helped me connect more with my family and reduce my stress as I was able to have a time just dedicating to something actually meaningful. I realized that just talking about being present with people I care about has a great impact on my mood.

2. In the remaining weeks, i want to focus on keeping that consistency with rituals like that and maybe incorporate more rituals that we can add each day. I will continue recording things in my notes app to keep track of my goals and also maybe do a reflection on what each goal impacts my mood and stress levels.