Create a Personal Stress Management Plan

Create a Personal Stress Management Plan

University of Texas at Arlington Create a Personal Stress Management Plan Essay

In your last entry, you identified and discussed one of your personal stressors you would like to work on. Now for this PSMJ 3, you will be creating a small, 1-week plan to manage your chosen stressor, complete the plan, and write about how your plan works or does not work. There are three parts to this project. The first part is the planning part, the second part is implementing your plan, and tracking by taking notes, etc. The third part is writing up your experience. I have also created this assignment in word format so you can work through the steps in the word format then detail/paste your completed info. Make sure to work through all 6 pages of details. Then, make sure to delete and paste your information as you go so that way when it is complete and time to turn it in, you can upload all your work onto the one-word document.

Below are all parts described as well as what exactly you will be turning in. This project is a three-week project so please make sure you balance your time accordingly. Here is a timeline for each part below:

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Part 1 Create a Stress Management Plan (Take from 3/22 – 3/28)

Part 2. Put Your Plan Into Action for 1-week(Take from 3/29 – 4/4)

Part 3. Formally written reflective summary paper/video: (Take from 4/5 – 4/11 to write up)

ALL Parts/project due by April 15th at the latest.

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PART 1. Create a Stress Management Plan (Take from 3/22 – 3/28)

You are going to create a thoughtful plan for addressing 1 primary stressor in your life. Below is the process/outline broken down into more defined steps. Address each prompt below in order to create a personal stress management plan to address the personal stressor you have chosen to focus on:

1. Identify one stressor in your life which you would like to manage better

2. In your textbook on page 543-546, read & review the “Creating Your Own Stress- Management Program

3. Pick one chapter from Part 3 (Chapters 9-17) of your textbook to use as a reference and resource for creating a plan to managing your identified stressor. Describe how you plan to apply the material to your plan for stress management.

4. Pick 2 worksheets from part 3-coping strategies in your workbook that you have not already done. Complete them and discuss how they assisted you in managing or understanding your stressor.

5. Combine what you have learned from the textbook, worksheets, and class in general with your own ideas and form a plan to manage your stressor. Remember to follow the S.M.A.R.T. principles when making any goal. Here is a link for some example (Links to an external site.)https://www.developgoodhabits.com/smart-goals-stud…

6 . Give a brief summary of the plan you create including…

  1. Identify and describe specific things you will do to reduce the amount of stress you experience. Be specific as you can (S.M.A.R.T. goals).
  2. Identify and describe how you will implement at least one coping skill you will practice.
  3. Identify at least one behavior you plan to change and how you plan to change it. (Remember Chapter 10 on Behavior Modification).
  4. Describe the change you expect. Describe your expectations for results.
  5. Discuss your rationale for the plan. Remember to cite and reference the research part you have completed in the workbook and textbook, etc.

What you will be turning in for PART 1:

1) Your answers to all questions in either:

  • Question answer format (Still need to follow APA guidelines with formatting using citing within the paper, double spaced, cover page, reference page, etc.) Needs to be at least 5 sentences per answer or more.
  • The essay format following the same APA guidelines as above and at least 5 sentences per question explained or more with references to what question you are addressing with8in the paper.
  • Or video following APA guidelines of citing within your video. For example, as you talk about a worksheet, you will mention the chapter and page number of that information. Same with any other information used. You will then also include the reference information when you submit your video or you can even show in the video a reference page created at the end. The video needs to be at least 4 minutes and no longer than 8 minutes. Make sure it follows the video guidelines describes in the discussion board protocol even though this is not a discussion board.
  • Worksheets – Remember to include in your summative results of the worksheet answers within your part one paper and cited after the results you mention WITHIN the paper. Notice and talk about how the worksheets you complete and chose are used as part of helping you explore your stressor and create your plan. Make sure to also reference the worksheets in your reference page or along with your video using the textbox or showing it at the end of the video).

2) S.M.A.R.T. plan outline. Remember, use the link given in Part 1 that shows examples of your goal being specific, measurable (number), accurate, realistic, and time-bound to a specific date and time.

page divider image-1.jpg PART 2. Put Your Plan Into Action for 1-week: (Take from 3/29 – 4/4)

  • Put your plan into action for 1-week and track/take notes on your progress. Feel free to do video diaries if you wish instead of notes. IF you have an app that will help, please make sure to reference that and share!
  • Create “products” from your work as evidence of your plan in action. These products would include the completed exercises from the workbook, an example of work created from ideas described in the chapter you chose from the textbook,(for example, journaling, expressive art, cognitive restructuring exercises), etc.

What you will be turning in for PART 2:

  • Tracking info from the source. Can be an image pasted into this section of the assignment.
  • Create “products” from your work as evidence of your plan in action.

page divider image.jpg PART 3. Formally written reflective summary paper/video: (Take from 4/5 – 4/11 to write up)

  • Describe the results of your plan and what you learned from your experiences. Grading will be based upon the student’s thorough and detailed coverage of each prompt along with formatting APA. You can do this in essay format, video format, or question/answer format. Whichever format you choose, make sure you cite correctly as well as include a reference page so I can refer to what was used. Also, make sure to still follow APA guidelines as outlined in the “How to do well on writing assignments” portion and “APA info” section. Just like in part 1 write-up, the same requirements for length/word count apply.
    • For example, I’d like you to consider —
      • What you learned about the coping strategy you used to manage the stressor;
      • differences between what you expected would happen and the reality of how your plan worked;
      • Describe what you learned about yourself as you implemented your plan — behaviors, insights, emotions, etc.
      • What worked, what did not work, what will you continue to do/use.

Instructions for your formally written APA formatted reflective paper/Video. Include all of the following:

1) A detailed description of your stressor, and an explanation for why you chose this stressor.

2) Describe your reasons for choosing the coping strategy/chapter from your textbook to address your stressor. Why this chapter and not another one?

3) Describe your expectations for results. What kind of change did you expect to achieve after implementing your stress management plan for a week?

4) Describe what happened — what was achieved/worked and what did not work. Using specific examples from your experiences paired with references to your textbook and workbook, describe how, what you applied from your learning to your stressorUse descriptive language to illustrate what you used from your readings and how you applied the knowledge to better manage your stressor.

5) Talk some more about the actual results of what you learned from this activity. Include information about:

  • What you learned about the coping strategy you used;
  • Differences between what you expected and the reality of how your plan worked;
  • Describe what you learned about yourself — behaviors, insights, emotions, etc.

6) What would you do differently to make your plan even more successful? Are there modifications you could make which would have helped you to be more successful in managing your stressor?

7) What are your thoughts and opinions on this approach to stress management.

8) Will you try using the approach you used for another stressor? Why or why not?

What you will be turning in for PART 3:

1) Your formally written, APA formatted reflective paper or video describing the results of your plan along with what you learned from your experience and all mentioned within part 3. As mentioned in part 1, remember the length and time requirements.

**Remember to cite within the paper correctly and include a reference and cover page. Also, a reference in your essay paper which question you are answering or restate the question.

*Remember you can do the paper in question-answer format but you will still follow the APA guidelines including a cover page, reference page, and citing. See requirements explained in parts above for length, etc.

page divider image.jpg

ALL Parts/project due by April 15th at the latest.

What you will be turning in for ALL parts 1-3:

What you will be turning in one ONE linked document unless you do the video which might be two (video and reference page) :

  1. Your part 1 answers
  2. Your SMART plan outline for part 1
  3. Tracking notes as described in part 2
  4. One of the “products” you created connects back to the textbook used in part 2
  5. Your formally written, APA formatted reflective paper or video described in part 3

Repeated Summary of turn in points from part:

What you will be turning in for PART 1:

  • 1) Your answers to all questions in your chosen format as described in part 1.
  • 2) S.M.A.R.T. plan outline.

What you will be turning in for PART 2:

  • Tracking info from the source. Can be an image pasted into this section of the assignment. So if you handwrite tracking, you do NOt need to retype. Just take a picture of your tracking notes, upload them, copy/paste it into your project paper.
  • Create “products” from your work as evidence of your plan in action. See part 2 for a reminder of details. For example, might be a piece of art from art therapy.

What you will be turning in for PART 3:

  • Your formally written, APA formatted reflective paper or video describing the results of your plan along with what you learned from your experience and all mentioned within part 3. As mentioned in part 1, remember the length and time requirements. In your last entry, you identified and discussed one of your personal stressors you would like to work on. Now for this PSMJ 3, you will be creating a small, 1-week plan to manage your chosen stressor, complete the plan, and write about how your plan works or does not work. There are three parts to this project. The first part is the planning part, the second part is implementing your plan, and tracking by taking notes, etc. The third part is writing up your experience. I have also created this assignment in word format so you can work through the steps in the word format then detail/paste your completed info. Make sure to work through all 6 pages of details. Then, make sure to delete and paste your information as you go so that way when it is complete and time to turn it in, you can upload all your work onto the one-word document. Below are all parts described as well as what exactly you will be turning in. This project is a three-week project so please make sure you balance your time accordingly. Here is a timeline for each part below:Part 1 Create a Stress Management Plan (Take from 3/22 – 3/28)Part 2. Put Your Plan Into Action for 1-week(Take from 3/29 – 4/4)Part 3. Formally written reflective summary paper/video: (Take from 4/5 – 4/11 to write up)ALL Parts/project due by April 15th at the latest.page divider image.jpg PART 1. Create a Stress Management Plan (Take from 3/22 – 3/28)You are going to create a thoughtful plan for addressing 1 primary stressor in your life. Below is the process/outline broken down into more defined steps. Address each prompt below in order to create a personal stress management plan to address the personal stressor you have chosen to focus on:1. Identify one stressor in your life which you would like to manage better2. In your textbook on page 543-546, read & review the “Creating Your Own Stress- Management Program3. Pick one chapter from Part 3 (Chapters 9-17) of your textbook to use as a reference and resource for creating a plan to managing your identified stressor. Describe how you plan to apply the material to your plan for stress management. 4. Pick 2 worksheets from part 3-coping strategies in your workbook that you have not already done. Complete them and discuss how they assisted you in managing or understanding your stressor. 5. Combine what you have learned from the textbook, worksheets, and class in general with your own ideas and form a plan to manage your stressor. Remember to follow the S.M.A.R.T. principles when making any goal. Here is a link for some example (Links to an external site.)https://www.developgoodhabits.com/smart-goals-stud…6 . Give a brief summary of the plan you create including…
    1. Identify and describe specific things you will do to reduce the amount of stress you experience. Be specific as you can (S.M.A.R.T. goals).
    2. Identify and describe how you will implement at least one coping skill you will practice.
    3. Identify at least one behavior you plan to change and how you plan to change it. (Remember Chapter 10 on Behavior Modification).
    4. Describe the change you expect. Describe your expectations for results.
    5. Discuss your rationale for the plan. Remember to cite and reference the research part you have completed in the workbook and textbook, etc.
    What you will be turning in for PART 1: 1) Your answers to all questions in either:
    • Question answer format (Still need to follow APA guidelines with formatting using citing within the paper, double spaced, cover page, reference page, etc.) Needs to be at least 5 sentences per answer or more.
    • The essay format following the same APA guidelines as above and at least 5 sentences per question explained or more with references to what question you are addressing with8in the paper.
    • Or video following APA guidelines of citing within your video. For example, as you talk about a worksheet, you will mention the chapter and page number of that information. Same with any other information used. You will then also include the reference information when you submit your video or you can even show in the video a reference page created at the end. The video needs to be at least 4 minutes and no longer than 8 minutes. Make sure it follows the video guidelines describes in the discussion board protocol even though this is not a discussion board.
    • Worksheets – Remember to include in your summative results of the worksheet answers within your part one paper and cited after the results you mention WITHIN the paper. Notice and talk about how the worksheets you complete and chose are used as part of helping you explore your stressor and create your plan. Make sure to also reference the worksheets in your reference page or along with your video using the textbox or showing it at the end of the video).
    2) S.M.A.R.T. plan outline. Remember, use the link given in Part 1 that shows examples of your goal being specific, measurable (number), accurate, realistic, and time-bound to a specific date and time. page divider image-1.jpg PART 2. Put Your Plan Into Action for 1-week: (Take from 3/29 – 4/4)
    • Put your plan into action for 1-week and track/take notes on your progress. Feel free to do video diaries if you wish instead of notes. IF you have an app that will help, please make sure to reference that and share!
    • Create “products” from your work as evidence of your plan in action. These products would include the completed exercises from the workbook, an example of work created from ideas described in the chapter you chose from the textbook,(for example, journaling, expressive art, cognitive restructuring exercises), etc.
    What you will be turning in for PART 2:
    • Tracking info from the source. Can be an image pasted into this section of the assignment.
    • Create “products” from your work as evidence of your plan in action.
    page divider image.jpg PART 3. Formally written reflective summary paper/video: (Take from 4/5 – 4/11 to write up)
    • Describe the results of your plan and what you learned from your experiences. Grading will be based upon the student’s thorough and detailed coverage of each prompt along with formatting APA. You can do this in essay format, video format, or question/answer format. Whichever format you choose, make sure you cite correctly as well as include a reference page so I can refer to what was used. Also, make sure to still follow APA guidelines as outlined in the “How to do well on writing assignments” portion and “APA info” section. Just like in part 1 write-up, the same requirements for length/word count apply.
      • For example, I’d like you to consider —
        • What you learned about the coping strategy you used to manage the stressor;
        • differences between what you expected would happen and the reality of how your plan worked;
        • Describe what you learned about yourself as you implemented your plan — behaviors, insights, emotions, etc.
        • What worked, what did not work, what will you continue to do/use.
    Instructions for your formally written APA formatted reflective paper/Video. Include all of the following:1) A detailed description of your stressor, and an explanation for why you chose this stressor. 2) Describe your reasons for choosing the coping strategy/chapter from your textbook to address your stressor. Why this chapter and not another one? 3) Describe your expectations for results. What kind of change did you expect to achieve after implementing your stress management plan for a week?4) Describe what happened — what was achieved/worked and what did not work. Using specific examples from your experiences paired with references to your textbook and workbook, describe how, what you applied from your learning to your stressorUse descriptive language to illustrate what you used from your readings and how you applied the knowledge to better manage your stressor. 5) Talk some more about the actual results of what you learned from this activity. Include information about:
    • What you learned about the coping strategy you used;
    • Differences between what you expected and the reality of how your plan worked;
    • Describe what you learned about yourself — behaviors, insights, emotions, etc.
    6) What would you do differently to make your plan even more successful? Are there modifications you could make which would have helped you to be more successful in managing your stressor? 7) What are your thoughts and opinions on this approach to stress management.8) Will you try using the approach you used for another stressor? Why or why not?What you will be turning in for PART 3: 1) Your formally written, APA formatted reflective paper or video describing the results of your plan along with what you learned from your experience and all mentioned within part 3. As mentioned in part 1, remember the length and time requirements. **Remember to cite within the paper correctly and include a reference and cover page. Also, a reference in your essay paper which question you are answering or restate the question. *Remember you can do the paper in question-answer format but you will still follow the APA guidelines including a cover page, reference page, and citing. See requirements explained in parts above for length, etc. page divider image.jpgALL Parts/project due by April 15th at the latest. What you will be turning in for ALL parts 1-3: What you will be turning in one ONE linked document unless you do the video which might be two (video and reference page) :
    1. Your part 1 answers
    2. Your SMART plan outline for part 1
    3. Tracking notes as described in part 2
    4. One of the “products” you created connects back to the textbook used in part 2
    5. Your formally written, APA formatted reflective paper or video described in part 3
    Repeated Summary of turn in points from part: What you will be turning in for PART 1:
    • 1) Your answers to all questions in your chosen format as described in part 1.
    • 2) S.M.A.R.T. plan outline.
    What you will be turning in for PART 2:
    • Tracking info from the source. Can be an image pasted into this section of the assignment. So if you handwrite tracking, you do NOt need to retype. Just take a picture of your tracking notes, upload them, copy/paste it into your project paper.
    • Create “products” from your work as evidence of your plan in action. See part 2 for a reminder of details. For example, might be a piece of art from art therapy.
    What you will be turning in for PART 3:
    • Your formally written, APA formatted reflective paper or video describing the results of your plan along with what you learned from your experience and all mentioned within part 3. As mentioned in part 1, remember the length and time requirements.

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