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I'm eager to see what the semester has in store after thinking back on the first week and returning. I have high hopes for this semester because it has a little different structure than my last one. In contrast to this semester, where I am only on campus for three days, last semester I had class every day. The fact that this final project will be thoughts on classwork, lectures, and personal reflections excites me as well. For myself, I have always known that writing about my thoughts in a notebook has been quite helpful in that it makes me feel as though I am venting in some way. My online class is another component of this semester about which I am curious to see how things turn out. Online lessons might be a little problematic for me at times since I often find it harder to learn the material because I find attending in-person lectures to be more thorough. I believe it's also advantageous that I have a few days off that I may use as I see fit. As ABA and other ways in the area work hand in hand with cognitive behavioural approaches, I am very eager to learn more about them.

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When I think back on my goals assignment, I am optimistic that I will accomplish the most since I am driven this semester to keep moving forward. I believe that this semester, concentrating on myself and my mental health will be really beneficial to me. This semester, I really want to be more active, and one of my goals was to take daily walks. I am aware that when I have done this in the past, my mental health has been better. It provided an opportunity for me to reconnect with myself and decompress from any pressures. Near the end of the semester, I'm eager to assess the changes that have taken place and think back on my objectives. Writing about how I'm feeling throughout the process in my journal, and really paying attention to how I'm feeling psychologically, seems like something that could be helpful to me. I am aware that my everyday life shows when I am feeling secure in myself. Avoiding procrastination is another significant objective I have set for myself and on which I am firmly focused this semester. For this assignment, for instance, I really want to set aside every class to reflect and write an entry. Despite the fact that I wasn't falling behind, I believe that getting ahead on some assignments would help me and keep my stress levels down. This semester, I want to pay close attention to my grades, and I'm confident that if I stay focused, I'll be able to complete all of my objectives. I believed that this task was incredibly helpful to me because it allowed me to reflect on some of my most important objectives.

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This reflection especially focuses on the cognitive distortions portion of today's lecture. I did not anticipate that many people would experience and consider these, which is why I believe it is crucial to be able to recognize them, especially when first entering this field. Personally, I'd say I frequently read people's minds and assume they have certain perceptions of me. Because of how many things my mind wanders to, this can occasionally make me feel more agitated. I believe that, like myself, most people have the propensity to imagine the worst-case scenarios and make assumptions about various scenarios that aren't necessarily true. There was something important that was said in the lecture relating to core beliefs which was “Negative core beliefs aren’t always true, even if they may seem like it”. I accepted the fact that, when I have negative thoughts, they may occasionally seem to be true even if I am only caught up in my own mind. Sometimes things seem blown out of proportion, and I believe it's vital to stand back, consider your emotions, and recognise that perhaps this is simply a bad sensation right now and won't persist. This week's lesson was interesting to me since I felt like I could relate to some of it. It may be a little simpler for me to recognise them in my life as I could relate to some of it, such as the cognitive distortions.

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The lecture and material from this week were incredibly helpful to me since they allowed me to think deeply about my self-regulation techniques and how I individually handle it. I believe that depending on the situation, I am better at employing more methods, however I will freely acknowledge that occasionally I ignore them. This refers to the conversations I have with my mother. We both have very strong ideas and don't want to concede ground, so it can be challenging to convince her of my points of view on sometimes because I'm not always adept at stepping back and considering all the factors. Although I didn't include this in my 2023 goals, I believe that it is something I should focus on now. I'm aware that it's critical for me to be able to recognise when things are getting heated and when I should step away, collect myself, and return to the situation later on. The emotional regulation module, in my opinion, really got me to think about the connections I have and how I respond to trying circumstances. I believe that being able to emotionally control oneself in a professional situation is important today and in the future, even at work. I decided to add this image from the internet because I occasionally feel like I can identify with it. All parties involved in this case, in my opinion, need to control their emotions. Despite having strong viewpoints, these two people don't appear to be working towards a resolution based on their body language, in my perspective. I selected this because, although my mother and I don't fight all the time, this occasionally happens between us. I know that in these circumstances, being able to stand back and think things through would be helpful.

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I was really able to focus on the things that motivate me and the times when I felt really unmotivated after this week's motivational interviewing lesson. I occasionally struggle to stay motivated at school, especially if I am overloaded with schoolwork. Even if completing one task at a time is not too stressful, I find that completing all of my homework at once is simply too stressful. We discussed how other people motivate us when we were speaking in groups. Facetime with a friend while finishing schoolwork is an intriguing idea that actually works. Even though the two pieces of homework are so different from one another, they nonetheless encourage one another to complete the task. In my reflections, I came to the conclusion that this is something I should do more of because it truly works extremely well for me. I became more productive as a result, and as soon as I finished one job, I was inspired to keep going and do another. A setback, as we discussed in class, is something I believe I struggle with, and I am aware that others suffer with it as well. I've seen that occasionally I might become so consumed with failing, for instance, that I lose motivation to move forward. For instance, when I tried to lose weight, I discovered that it wasn't going the way I had imagined in my thoughts, making it challenging to stay motivated. It's something I want to keep working on since it's crucial to maintain motivation and keep going even when things seem difficult at times.

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The lesson this week really got me thinking about the various ways that issues can be resolved and the mindset that people need to have in order to effect change. The recipe assignment we completed in class today was a really unique way to look at things, but it made perfect sense to me. I believe that elements such as problem definition, motivation, empathy, and teamwork all have a significant impact on problem-solving therapy. I also firmly believe that for a change to be successful, people must genuinely desire to make it for themselves. I can link this to my own life because I've told my parents numerous times that they would find counselling enjoyable and helpful. I can explain to them all the advantages, but in order for it to be successful, they must set it as a personal objective. Another significant component of this is motivational interviewing, which emphasises how crucial it is for the client to feel supported during the procedure. Many approaches to problem-solving stood out to me as another crucial component. There have been numerous occasions in my life when I have used a very traditional, black-and-white approach to problem-solving, but I believe it's crucial to maintain an open mind throughout. I believe that being open to various options can be highly advantageous and can create more opportunities to find other solutions.

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I've established how to incorporate smart goals into the assisting conversation and how it helps in the pitch with clients after reflecting on the role plays from this week. One recommendation, which was significant to consider in light of the particular role play that my group participated in, was to enable the customers to come up with their own suggestions for what their sensible aim might be. Though the ideas my group came up with are fantastic, I am aware that because the customer did not come up with the idea themselves, it is more difficult for them to truly make it their own. The discussion with the clients about how we are just there to help them make it specific, measurable, attainable, realistic, and time-bound was another component of the role plays. Although all the necessary information was provided by the customer, it was good to observe how the client was somewhat guided in the other role plays. Helping the client with these objectives can also be very beneficial, especially if it's a goal that they've previously struggled with. When attempting to establish smart goals, it is unquestionably vital to apply abilities such as validation, empathy, and the application of OARS. Overall, participating in and observing the role plays in class really helped me have a better picture of how the dialogue with clients will go and how realistically attainable objectives may be when using a system like SMART goals.

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Thinking about behavioural activation, it can be quite helpful for people who struggle with depression. Positive reinforcement can be highly helpful for people who have depression and can inspire them to work harder. I believe that behavioural activation applies to anyone seeking to set goals or finish more tasks in general, not only those suffering from depression. While creating objectives, I believe that beginning small is something that is incredibly helpful for me. This may imply completing little tasks prior to the main objective. I am inspired to work harder and ultimately complete more chores as a result. I am aware that it is crucial for me to keep a record of the things that make me happy or feel good as well as those that don't. Knowing that you can't let the bad days get the best of you is, in my opinion, another part of behavioural activation. Even when you are having poor days and feel discouraged, it's crucial to go through with your goals. I am aware that many of my objectives are related to my academic performance and grades. This means that I want to maintain a specific grade-point average in my classes. As a result, there may be several tasks due at once, which might be discouraging but know they are essential for success.

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Since that I have some additional time on my hands during this reading week, I have truly thought about my ambitions. One of my goals was to call my friends when I'm stressed out, check in with them once a week, and spend at least 30 minutes each day working on an assignment. This semester, I think I've done extremely good keeping tabs on my friends and being able to turn to them for support when I'm feeling overwhelmed. So, I can claim with confidence that I have made great progress towards my emotional and romantic goals thus far. I feel like I haven't achieved my physical aim very effectively. Even while I do go for walks, I occasionally miss a day. It's something that I feel like I get too busy with and it loses importance. I still take the time to document all of my feelings, despite the fact that this one aim is somewhat unmet. I've written in my journal a lot recently, especially since the midterm preparation process has continued. I would say that most of my goals have been moving along as I had hoped, but I could still do better with my physical and spiritual goals. This entails putting my phone away more often at night and taking more time to unwind before going to bed.

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I learnt a lot about mindfulness and what it means to me as I think back on this week's module. I am aware that mindfulness can take many various forms for different people, but in the end, it helps people feel less stressed and more content. I thoroughly appreciated the mantra meditation we did in class today since it allowed me to fully concentrate on the phrases I chose. I really appreciated being able to concentrate on my own breathing at my own speed. I was able to forget about all of my other concerns and felt extremely at ease. Throughout the mantera meditation, I did notice one thing: I could still hear background noises, such as footsteps in the hallway or pounding doors. I found it to be distracting to the point that I feel like I might have been able to concentrate a little bit better if that weren't a distraction. It seems like something I would absolutely attempt again in an area that was quieter so I could concentrate better.

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Reading on Emotional Regulation and Managing Emotions

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Reading on Emotional Regulation and Managing Emotions

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What I learned from this reading was how people develop emotional management skills. It's crucial to acquire various techniques for managing emotions because children, in particular, aren't born with the ability to do so. I understood from this that feelings have purpose and have meaning for us. People typically think of emotions as good and terrible things, which can refer to a variety of situations. Overall, I believe I have learned that developing feelings is crucial for, say, conquering difficult feelings. For instance, feeling furious The signs to tackle the feeling include growing warmer, speaking louder, and becoming more angry. Bullying or harassment, stress at work, and illness are a few examples of factors that might have an impact on one's capacity to control emotions. Overall, I believe that this reading was really helpful since it caused me to think about the various aspects that influence how we regulate our emotions and how we control our emotions.

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I was able to comprehend OARS, which contained open-ended questions, affirmations, reflections, and summary, better after watching this video. OARS is crucial to the process of conducting motivational interviews. It's crucial to follow the client's approach and, with a little help, adhere to their aims and preferences. In order to keep customers motivated throughout the process, I believe it's critical to offer them tools and tactics. Giving the client the best support possible is, in my opinion, a crucial component of OARS and motivational interviewing. This is a significant aspect of asynchronous PowerPoint, and I believe it is advantageous for the client. It definitely helps to sense the support in my own life when I have goals I want to accomplish and am communicating with others during the process. Talking to people about it and sensing their support definitely helps me keep motivated, especially with my goals at the start of the semester.

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After reflecting this week, I have given my goals a lot of attention. I am quite proud of myself for making it a goal to exercise every day and take a stroll. I've been going for a 20-minute walk every day for the past week, and I can unquestionably say that I feel relaxed. I learned a lot about stress management and how crucial mindfulness is after taking the mindfulness courses. I believe that taking a daily 20-minute walk has motivated me to remain with my resolutions. There have been days this week when I didn't feel like taking a stroll. But when I got home, I was so content and joyful that I decided to take a walk. I feel great psychologically as well as physically when I move my body. When I'm outdoors by myself and my thoughts, I feel the greatest. I am really relieved that my objective at the beginning of the semester is helping me, and even if it took some time, I sense success in my goal.

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The way I practise mindfulness takes numerous forms and evolves with time. For me, practising mindfulness is spending time alone with my thoughts and considering the day. I like to think positively about everything, including work, school, friends, and family. Every day, I make an effort to see the good in things and look for reasons to be thankful. I also like going on drives and listening to music. It helps me because I find driving to be quite calming, and I always return home from a drive with a fresh outlook and a feeling of great openness. How something as basic as going for a drive can have this effect on me intrigues me so much. I often occasionally make my room feel relaxing.  After taking a shower and lighting a candle, I apply a face mask. I do this when I'm feeling more stressed than usual because it helps me think about who I am and requires me to have some alone time without interruptions. It enables me to prioritise my well-being and practise mindfulness. I believe that every tactic I employ is really helpful, and I'm happy to have learned numerous ways to practise mindfulness. I know there are many others that are also very healthy, but these are the main ones that I use frequently. I am aware that practicing yoga, meditation, and exercise are just a few different ways to be mindful.

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One thing that particularly stuck out to me when I thought back on this year and my first year of college was how much I have improved in particular with my self control and my emotions. I am a pretty strong individual, and I have strong opinions. For instance, when I was growing up, my mom and I would frequently argue over this. Occasionally, my thoughts or my delivery would be overly fervent, which would cause problems between us. With this year and the classes I've taken these last two semesters, I feel like my self control has greatly improved. I believe that by using methods, I may better control my emotions in trying circumstances involving my family. I believe I can employ mindfulness techniques to support my ability to remain calm and mindful under pressure. Also, I am able to define my own behaviour, such as when I need a break. I believe that this year has really improved my ability to recognise when I'm feeling pressured and overwhelmed and when speaking with someone would be helpful. In difficult or stressful circumstances, I like spending time by myself, talking with others, and going for drives.

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As I think back on a mindfulness exercise we did in class, going down the hall immediately comes to mind. I frequently walk, but I particularly walk to campus for all of my classes. I walk a lot, and occasionally I find myself thinking about all the things I need to accomplish that day or for my key tasks. Simply feeling my body move from heel to toe and concentrating on that movement helped me a lot. The fact that I could hear a variety of sounds when I was in the hallway didn't bother me, but I believe that I would enjoy a walk more if I were on my own and unhindered. In my opinion, it unquestionably contributed to my feeling more relaxed physically as well as mentally. I can definitely see myself utilising this technique more frequently and making an effort to be conscious when I walk rather than focusing on concerns. I believe that, particularly in the morning, I will be able to relax more while travelling, such as to school, and simply be more inspired to complete my daily responsibilities. I also liked how the group explained everything. They seemed to approach the mindfulness exercise with great serenity, which inspired me to do it repeatedly.

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The group that used a film to discuss melting and breathing techniques stuck out to me as another mindful activity. I discovered that while it was great for kids, I could also envision doing it again, particularly the box breathing. I particularly enjoyed the melting video because I work for a camp in the summer. I appreciated being able to let my body completely unwind and simply let it take whatever form it needed to. I also mention how advantageous this might be for children, many of whom have endless energy and occasionally need a pause to unwind. I work with kids who have challenging behaviours during the summer, which means they may struggle with managing their emotions, acting out, and ultimately realising when they need a break. Personally, I believe this is a fantastic tactic to employ with kids who occasionally struggle with how they are able to be creative as well as a way for them to pause. Although I think the movie does an excellent job of taking deep breaths and truly "melting" your body, I also enjoy how you can "melt" in your own stance and use your creativity to create something unique. Overall, I had a great time with this mindfulness exercise, and I could certainly see doing it when I work with children in the summer.

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As the end of the semester draws near, I feel like I have done a lot and am pleased with myself. It's true what they say: "Time flies when you are having fun." I never anticipated that the conclusion of the first year would arrive so quickly. In terms of both my academic and personal development, I believe I have learnt and progressed significantly over the past year. I've developed tighter ties with my family and friends, and I already have wonderful relationships with my classmates. I particularly enjoyed this class since I felt like I learned topics that are specifically relevant to a field I want to pursue. I intend to pursue a master's degree in psychotherapy, and I believe that this course has provided me with some excellent insights and foundational abilities for doing so. In general, I had a great time learning about CBT, problem-solving therapy, emotional and self-control, and mindfulness. These are the modules that I felt the strongest connection to and those I found to be the most fascinating. In conclusion, I am thrilled to be so close to completing my first year of this degree and I am eager to continue writing about my experiences because this project has greatly benefited me.