Personal Reflection Journal Assignment: Stress Management Plan

This assignment is a personal reflection journal focusing on stress management. The student identifies and explains three specific stressful events, categorizing them as time management issues, anticipatory stress from a presentation, and a situation during a debate. The assignment details the symptoms experienced across cognitive, physical, emotional, and behavioral categories, and outlines how the student handled each event. It further requires identifying changes for each stressor to reduce future stress, such as diary planning, meditation, and addressing personal fears. The assignment also includes a stress management plan, defining a priority stressor, rationale, goals, benefits, an action plan with target dates, rewards, and potential barriers with solutions. This comprehensive approach allows for self-assessment and development of effective coping strategies.

Name: ___________________________________
Personal Reflection Journal ASSIGNMENT DUE: July 18, 2018 Value: 15% Mark: /21
STRESSORS
Identify and explain 3 specific stressful
events that you have experienced
recently (indicate if it is positive or
negative).
SYMPTOM GROUPS
List symptoms according to the given categories (if applicable)
How did you handle
these events at the
time? Explain.
Identify and explain a
specific change that you
can make for each stressor
to reduce stress. (How
would you handle a
similar situation in the
future?)
Physical Emotional Cognitive Behavioral
1.
Time was an important stressor that
affected me. I could not manage time
effectively and therefore it acted as a
stressor as I had to juggle my
assignments, placements, lecture classes,
part-time jobs, household commitments
successfully
I was tired,
fatigued and
stressed
from
working
without a
stop
I was
anxious as I
could not
find a way
about how
to handle so
many
activities
* I started
avoiding
group
meetings,
social
gatherings,
family dinners
and other
commitments
in order to
manage time
for my work.
With the help of my
mentor, I started keeping
a diary where I planned
my daily activities in the
morning and allocated
time schedules for them
and strictly adhered to
them
I would not become tensed.
I would write all the
commitments and activities
serially according to order.
Then I will allocate them the
time and adhere to it.
2.
Anticipatory stress resulted when I was
supposed to give a presentation in my
university. Fear of failure in the
presentation was the stressor here
My hands
used to
tremble
thinking of
the
situation. I
also started
fumbling
when I used
to think of
the event of
presentation
.
I was
anxious and
losing
confidence
I feared that
I would not
be able to
memorize
the points
* I realized that I have low
confidence level and I
am being concerned
over a fact that I am
anticipating to be worse.
My mentor counseled
me and asked me to
address the personal
fears as this would lower
my stress. I thereby put
extra time for practicing
and thereby prepared all
tough questions. This
made me feel prepared
for the event
Meditation is one effective
way for the reduction of this
form of stress. It helps n
concentrating what is
happening right now than
considering an imagined
future. overcoming fear can
also be achieved by making
contingency plans,
analyzing all possible
outcome and thereby
developing a clear idea.
3.
The last stress was the situation stress.
We were participating in the debate
My hands
and feet
started
I was scared
and anxious
and felt like
* I sat at one
corner feeling
helpless and
I immediately called the
professors who were
present in the floor and
I tried to develop emotional
intelligence with proper
self-awareness and self-
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when some of the members of both the
team engaged in heated argument and
the debate turned into a conflict where
students grew personal and were
shouting on each other at the top of the
voice.
trembling
and I could
not speak
anything
out of
shock.
running
away from
there
not being able
to decide what
steps to take
the coordinators as well.
They came and took the
situation under control
regulation skills and for this
I bought many books of
eminent authors under the
guidance of my mentor. I
also tried to develop conflict
resolution skills for which i
gather evidence based
articles and web sites that
guides us to develop such
skills. I joined workshop
classes to overcome my
introvert nature.
Marks /6 /6 /3 /6
Marks will be deducted for failure to use the template as set out. Please type your responses in the boxes provided.
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