# data[].attributes.body
Wellness Plan Values and Spirituality

Report on Last Week’s Commitment:

I did follow through somewhat. I said I wanted to pray more and I have been lately, although I have not read my Bible as much as I’d like to. I’ve also been helping out others when I can, even if it was with small tasks. I learned that when I feel closer to God and help others, I feel the most fulfilled.

Commitment for This Week:

I will try the index card thing since I have a lot of them at home. I will write out my values and put them on a card. The values I will put on them are:

1. Faith

2. Respect

3. Kindness

4. Love for others

5. Gratitude

6. Empathy

7. Generosity

8. Trustworthiness

9. Fitness

10. Balance

Why I Picked This and How It Relates to My Long-Term Stress Management Goals:

I picked this because sometimes I have a hard time making decisions. I feel like if I carry this card around with me, it will help me make decisions that align with my goals. The card will be a perfect reminder of what I need to focus on and prioritize, like my faith and kindness, etc. When I make choices that support my goals, it will help me long-term because my life will change based on the good habits my values instill in me.

Possible Barriers and How to Manage Them:

1. Forgetting the card at home: I can have a picture of the card on my phone just in case I forget it.

2. Feeling self-conscious about carrying the card in public: I will keep it in my bag and maybe find a quiet spot to read it when I need a reminder.

# data[].attributes.body
Wellness Plan Managing time and money

Schedule:

7:00 am wake up and pray

7:30 am shower, and get ready

8:00am-1:50pm class

2:00 pm Rest and lunch

3:00-4:00 pm workout

5:00 pm dinner

6:00 pm study material for anatomy

7:00 pm tutoring for anatomy

8:00 pm study other classes and do their homework

9:00 pm start getting ready for bed, shower

10:00 pm pray and journal

11:00 pm bed time!!

Every pay day put $130 in my savings

Answer the following:

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, I prayed more like I intended to do so. I learned that with setting the intention of doing something it helped me a lot. I also went to a kickboxing class this week which was out of my comfort zone but it goes along with my health goals.

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

3. Why did you pick this and how does it relate to your overall/long term stress management goals? I picked this because having a set schedule helps me mentally and physically plan for the tasks I need to do. I also love checking off the box after completing a task!

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

Struggles with mental health and stress are barriers that can get in my way. To combat them I will pray more as well as journal and stick to my routine!

# data[].attributes.headline
Wellness Plan: Social Support, Relationships and the Environment

# data[].attributes.subject
Wellness Plan: Social Support, Relationships and the Environment

# data[].attributes.body
1.  1. Report back on the commitment you made last week. Did you follow through? What did you learn from the experience?  I did the schedule last week, and I did not follow it as I would have liked to because I got sick. It made me realize how important a routine is, and how being sick affects it. Although I did try my best to still do tasks on my schedule despite the fact.

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. I will do journaling on my love language, and how it affects my relationships.

3. Why did you pick this and how does it relate to your overall/long term stress management goals? I picked this because I enjoy journaling, and I always want to improve my relationships. This will help with my long term stress management goals because I will better understand how I express love to others, and it will make me more self aware of how I like to receive love as well.

4. Consider what possible barriers or obstacles might get in your way. List 2 and what you might do to manage them.  A barrier might be me forgetting, or getting caught up with other tasks. 2 ways I will manage them is to set an alarm for my journal, and I will also keep my journal near my bed so I remember to journal before bed.

# data[].attributes.headline
Wellness Plan: Lifestyle habits (exercise, nutrition, sleep, & healthy vs unhealthy coping strategies)

# data[].attributes.subject
Wellness Plan: Lifestyle habits (exercise, nutrition, sleep, & healthy vs unhealthy coping strategies)

# data[].attributes.body
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! I learned that I like to give gifts and words of affirmation, and I like to receive words of affirmation, and quality time.

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 want to make more smoothies that have a lot of fruit and diary in them to increase my intake! The My plate inspired me to want to eat more fruit and dairy because I was not getting enough of them.

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

I picked this due to the My plate assignment, but overall this will help my health due to the extra nutrients I will be getting. In the long term I will be bettering my health and energy levels as well due to the health benefits of both.

4. Consider what possible barriers or obstacles might get in your way. List 2 and what you might do to manage them. A barrier is getting the fruit and forgetting to make the smoothies and the fruit going bad. Despite this obstacle I will make sure I set reminders to make a smoothie so the fruit doesn't go bad. I will also let my family know my goal and have them to keep me accountable.

# data[].attributes.body
1.To prepare my environment, I made sure I had my lights off and then I had a candle that was my only light source. And it was very conducive to relaxation because my candle is strawberry scented, which I find to be very relaxing and the low lighting helped me relax. 2. Before the exercise, I felt very anxious because it is the end of the semester and I have a lot to do. So I was stressed from the day. 3. My experience during this exercise was very relaxing. 4. Immediately after the exercise, I felt a lot lighter. I didn't feel as heavy as I did before, like I usually do during my days. And I felt a sense of peace and calmness. 5. Several hours after completing the exercise, I just felt a lot better overall. I wasn't as stressed out and I was able to get a lot of my work done instead of putting it off and I felt more like myself. 6. Right before sleeping at night, I did the same thing as I did earlier. I turned off my lights and then I had my candle going. And it was conducive to relaxation because when my lights are off and my candles are on, I just feel a sense of home and a sense of comfort. So it was very crucial to my relaxation. 2. Before the exercise, I still felt good from when I did it earlier, but I was still a little bit on edge from other daily stressors that I experienced sometimes. 3. I fell asleep really fast and usually it takes me a while to go to sleep. But after I did this exercise, I felt very at peace and very at rest. And I fell asleep very fast. It surprised me. 4. I slept really well and I felt really refreshed in the morning. Usually I don't sleep that well, but I just felt alive when I woke up in the morning. 5. This differed from my typical night's sleep because it's usually hard for me to go to sleep, but I was finally able to rest and relax. And I felt more like me when I woke up in the morning. Usually I'm all groggy, but I felt a lot better. Summary of experience. 1. I really liked this technique. I liked how it was very grounding and very comforting. I don't think there wasn't anything I didn't like about this technique. This technique allowed me to focus more on my breathing and quiet my mind. Whether I feel as though the other exercises help with that, but I feel like this one in particular really helped me calm down. 2. Yes, I would use this technique on a regular basis because it really allowed me to rest and relax. I felt more like myself. I feel like I have more energy. And I just felt very good. 3. 4. Cognitive techniques to prevent stress response are meditating and kind of focusing on one thing rather than having a lot of other different things on your mind like meditating, clearing your mind. Whereas physical techniques can be focused on your breathing or exercise, various techniques like that help reduce the stress response. They're both really good at reducing stress, but they have different outcomes. Mainly I feel as though if you have physical symptoms of anxiety, sometimes doing a physical task will help with that. Whether it's more of the cognitive aspect of it, doing more cognitive techniques to help combat it. 5. Relaxation is the body being able to rest without it being affected by outside stressors. 6. And the benefits of it is an increase in mood and mental health overall. And it differs from the techniques that we learned the other semester because it allows you to really focus on your breathing and not letting outside interference occur.