Brigham Young University Success Over Stress and Strengths Reflection Paper 5 documents with easy requirements. Please answer all the questions with quality work. Ask me any questions or materials you need. Strengths Reflection
Welcome to PH 10! Before starting this five-week course on stress management, it is a good
idea to stop and reflect on who you are. Demonstrate critical thinking and effort in your
answers. Write clearly; complete sentences, accurate spelling, and proper grammar and
punctuation are expected.
Please type all responses into the expandable text boxes below.
1. What types of things (action or projects, for example) do you enjoy and feel drawn to?
2. What types of things are you NATURALLY good at?
3. List your top 5 talents.
1.
2.
3.
4.
5.
4. Describe a recent challenge you faced and how you handled it. Then explain how you might
use two of your talents if faced with a similar situation in the future.
5. Describe two specific-short term goals that you feel are important to accomplish over the
next two weeks. How will you use your talent themes to accomplish each of these goals?
6. Describe how your talent themes have helped or hindered your resilience to stressful
situations. How might you use your talents to develop even greater resiliency?
SUCCESS OVER STRESS: DAILY HASSLES REFLECTION
(PART 2)
Name:
PART 2
Use your daily hassles log (Part 1) to answer the following questions. Be sure to
carefully read and fully answer each question; some questions contain multiple
components.
Demonstrate critical thinking and effort in your answers. Please type all responses into
the expandable tables and text boxes provided. Write clearly; complete sentences,
accurate spelling, and proper grammar and punctuation are expected.
Be sure to submit both parts of your assignment.
1. Describe two things you learned about your own stress or stressors as a result of
completing the daily hassles log? (
2. What are some potential triggers for stress you experience related to daily hassles?
Describe at least one pattern you notice as you review your log (location, time of day,
people involved, etc.)
3. Which aspects of stress-management do you already do pretty well? In other words,
what effective strategies are you already implementing to mitigate the impacts of daily
hassles?
1
4. What kinds of events or situations make coping with daily hassles more difficult?
Describe at least two external or environmental factors that seem to hinder effective inthe-moment stress management for you.
5. Describe two proactive strategies or behaviors that increase your ability to cope with
daily hassles. In other words, what do you do to prevent or minimize the negative
impact of those day-to-day annoyances?
6. Now that you are more aware of some of your daily hassles and how you cope with
them, describe two strategies you plan to use to deal with these hassles in the future.
Include any Talents or Strengths you might use
2
SUCCESS OVER STRESS: DAILY HASSLES REFLECTION (PART 1)
Name:
Please read the module “Stress: The Science and Sources” from the “Foundations of Stress Management” unit before
beginning this assignment. This assignment has two parts to complete and both parts must be submitted.
Be sure to submit both parts of your assignment.
PART 1
Log your daily hassles as they occur for five days (including a Saturday and Sunday and three week days). Track the location,
time, event description, and what you were thinking and feeling, emotionally and physically. You are only tracking daily hassles
in this assignment, not life events. Remember, daily hassles are the minor irritations each day and are different from life events.
Life events require larger psychological adaptation than daily hassles because you have to adapt to a great change in your life.
For example, moving to a new residence is considered a life event; however, you might experience several hassles associated
with this move, like finding parking to load boxes, or looking for socks that have been packed away.
Please log your daily hassles in the expandable table below or in a spreadsheet program of your choice using the headers
below. Remember, some students experience daily hassles more frequently than others so there is no right or wrong number.
However, we encourage you to write down multiple hassles each day as they occur. We have provided one page to fill in, but
feel free to create additional pages, as necessary.
Once you have completed your daily hassles tracking, complete Part 2 of this assignment. Part 2 asks you to think about these
stressors, your reactions to them, and any patterns you noticed. The more you pay attention to these little stressors as you log
them, the more you will benefit from this assignment.
1
Date/Time
Example:
Friday 5/8
Stressful Event
(location/situation)
Car driving really slow
in front of me in traffic
Immediate thoughts
Emotion(s) felt
They are so annoying! I really need
Frustrated, angry.
to get to campus. Get out of my way!
2
From 1 to 10,
how would you
rate how you
handled this
stressor? (1 =
not very well, 5 =
ok, 10 = very
well)
4
Date/Time
Stressful Event
(location/situation)
Immediate thoughts
Emotion(s) felt
3
From 1 to 10,
how would you
rate how you
handled this
stressor? (1 =
not very well, 5 =
ok, 10 = very
well)
*To create more rows, put your cursor in the bottom right corner of the table, put your cursor in a cell within the table and press
the “tab” key.
4
SUCCESS OVER STRESS: STRESS MINDSET REFLECTION
Demonstrate critical thinking and effort in your answers. Write clearly; complete
sentences, accurate spelling, and proper grammar and punctuation are expected.
Please type all responses into the expandable tables and text boxes provided. This
assignment is worth 15 points.
PART 1: PRE-ASSESSMENT AND VIDEO
1. Using the spectrum above, how would you rate your beliefs around stress from one to
six? Explain why you chose that particular number. Share a specific example from your
life to support the number you chose. (2 points)
Now watch this 18-minute presentation titled Change your Mindset, Change the Game
by Dr. Alia Crum (You Tube) at TEDxTraverseCity 2014.
A fully accessible transcript (PDF) of the video is also available.
PART 2: MINDSET REFLECTION QUESTIONS
After watching the video, answer the reflection questions below.
2. Describe two things you learned from this video? (2 points)
3. Think back to a time when you felt stressed. In retrospect, how may this stress
response have actually helped you? (1 point)
1
4. According to the video, a mindset is a lens or frame of mind, which orients an
individual to a particular set of associations or expectations. What we believe, expect,
and think matters.
Starting with a self-directed statement using your name, tell yourself what you would like
your mindset to be around stress. (1 point)
6. Describe two current or upcoming situations that may cause stress. Then, for each
one, describe any unhelpful or maladaptive strategies you might use. Then, describe
how you might harness the potential of stress, rather than focus on its negative
consequences. (6 points)
Describe Situation #1:
What unhelpful or maladaptive strategies have you used or could potentially use in
this situation?
Instead, how could you harness the potential of stress for situation 1?
2
Describe Situation #2:
What unhelpful or maladaptive strategies have you used or could potentially use in
this situation?
Instead, how could you harness the potential of stress for situation 2?
PART 3: YOUR INTENTIONS IN THIS COURSE
7. What is one thing you expect to learn from this course? (1 point)
8. Describe two areas of your life you are intending to apply new stress-management or
stress-prevention strategies. (1 point each; 2 points total)
1.
2.
3
Values Reflection
Name:
Values are beliefs or ideals about what is good or desirable and what is not.
From the values list below the reflection questions, select your top ten values.
Once you have identified your top ten values, reflect on the role those values
play in your life by responding to the question prompts.
Demonstrate critical thinking and effort in your answers. Write clearly; complete
sentences, accurate spelling, and proper grammar and punctuation are
expected. Please fill out and save as pdf/doc and submit.
Please type all responses into the expandable tables and text boxes provided.
1. List your 10 most important values from the list.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
2. What is your Core Value? Choose the most important value from these ten.
3. Where does this core value originate? Please DESCRIBE at least one influential
factor in establishing this value (i.e. event, person, etc.).
Created by the Rothenberger Institute in the School of Public Health
at the University of Minnesota.
© 2014 Regents of the University of Minnesota. All rights reserved.
1
4. List three ways in which you “walk the walk” with this core value. In other
words, what specific actions do you take to align with this value in everyday life?
5. Choose another value from your top ten – one that you feel needs the most
work or could use some re-alignment. In other words, what value do you hold
that you don’t necessarily always live by?
6. Identify and discuss the reasons why this value is challenging to live by. What
are the barriers?
7. Describe two actions or changes that you could implement to improve this
alignment.
Created by the Rothenberger Institute in the School of Public Health
at the University of Minnesota.
© 2014 Regents of the University of Minnesota. All rights reserved.
2
Values List
Acceptance:
Accomplishment:
Accountability:
Advancement:
Adaptability:
Adventurousness:
Allegiance:
Altruism:
Ambition:
Appreciation:
Aspiration:
Assiduousness:
Authenticity:
Autonomy:
Beauty:
Benevolence:
Camaraderie:
Caring:
Changeability:
Charity:
Chastity:
Cheerfulness:
Citizenship:
Clear thinking:
Collaboration:
Commitment:
Community:
Compassion:
Competence:
Competitive:
Composure:
Concern:
Favorable reception or belief in something
Doing or finishing something successfully
Obligation or willingness to accept responsibility
Personal and professional growth
The ability to modify behavior to fit changing situations
Inclination to undertake new and daring enterprises
Loyalty or the obligation of loyalty
Unselfish concern for the welfare of others
An eager or strong desire to achieve something
Recognizing the quality, value or significance of people and
things
A strong or persistent desire for high achievement
Unceasing; persistent; diligent
The quality or condition of being trustworthy or genuine
The condition or quality of being independent
An appreciation for and seeing the beauty in all things
An inclination to perform kind, charitable acts
Goodwill and lighthearted rapport between or among friends
Feeling and exhibiting concern and empathy for others
The ability to modify or adapt to differing circumstances
Generosity toward others or toward humanity
The condition of being of virtuous character
The quality of being cheerful and dispelling gloom
Exercising the duties rights, and privileges of being a citizen
Acting intelligently without mental confusion
To work cooperatively especially in a joint intellectual effort
Being bound emotionally or intellectually to a course of
action or to another person or persons
Sharing, participation, and fellowship with others
Deep awareness of the suffering of others coupled with the
wish to relieve it
The state or quality of being adequately or well qualified
To strive to do something better than someone else
Maintaining a tranquil or calm state of mind
Regard for or interest in someone or something
Created by the Rothenberger Institute in the School of Public Health
at the University of Minnesota.
© 2014 Regents of the University of Minnesota. All rights reserved.
3
Conscientiousness: The trait of being painstaking and careful
Consideration:
Process of employing continuous, careful thought and
examination
Consistency:
Reliability or uniformity of successive results or events
Constancy:
Steadfastness in purpose
Cooperation:
The willing association and interaction of a group of people
to accomplish a goal
Courage:
The state or quality of mind or spirit that enables one to face
danger, fear, or vicissitudes with confidence and resolution
Courtesy:
Civility; consideration for others
Creativity:
A high degree of innovation and originality
Credibility:
The quality or power to elicit belief
Decency:
Conformity to prevailing standards of propriety or modesty
Dedication:
Selfless devotion of energy or time
Democracy:
The principles of social equality and respect for the individual
within a community
Dependability:
The trait of being reliable
Determination:
Firmness of will, strength, purpose of character
Diversity:
A point of respect in which things differ; variety
Easygoing:
Relaxed or informal in attitude or standards
Education:
Obtaining or developing knowledge or skill through a learning
process
Efficiency:
The quality of producing an effect or result with a reasonable
degree of effort to energy expended
Empathy:
Identification with and understanding of another’s situation,
feelings, and motives.
Encouragement: The act of incitement to action or to practice
Equality:
The right of different groups of people to receive the same
treatment
Equity:
The state, quality, or ideal of being just, impartial, and fair
Ethics:
The way people behave based on how their beliefs about
what is right and wrong influence behavior
Excellence:
State of possessing good qualities in an eminent degree
Fairness:
Consistent with rules, logic, or ethics
Faith:
Confident belief in the truth, value, or trustworthiness of a
person, idea, or thing
Faithfulness:
Adhering firmly and devotedly to someone or something that
elicits or demands one’s fidelity
Fidelity:
Faithfulness; loyalty or devotion
Flexibility:
Responsive to change
Forgiveness:
The willingness to stop blaming or being angry with someone
Fortitude:
The strength or firmness of mind that enables a person to face
danger, pain or despondency with stoic resolve
Freedom:
The power to act, speak or think without externally imposed
Created by the Rothenberger Institute in the School of Public Health
at the University of Minnesota.
© 2014 Regents of the University of Minnesota. All rights reserved.
4
Friendship:
Generosity:
Gentleness:
Genuine:
Giving:
Goodness:
Goodwill:
Gratitude:
Hardworking:
Health:
Helpfulness:
Honesty:
Honor:
Hope:
Humility:
Humor:
Independence:
Industriousness:
Ingenuity:
Initiative:
Integrity:
Joy:
Justice:
Kindness:
Knowledge:
Law-abiding:
Liberty:
Life:
Love:
Loyalty:
Mercy:
restraints
A relationship between people based on mutual esteem and
goodwill
Liberality in giving or willingness to give
The quality of being mild and docile
Not spurious or counterfeit
Voluntarily transferring knowledge or property without
receiving value in return
Morally right, or admirable because of kind, thoughtful, or
honest behavior
A friendly attitude in which you wish that good things happen
to people
A feeling of thankfulness and appreciation
Industrious and tireless
Physical and mental well-being
The property of providing useful assistance or friendliness
evidence by a kindly and helpful disposition
Fairness and straightforwardness of conduct
Principled uprightness of character; personal integrity
The feeling that something desired can be had or will
happen
Feeling that you have no special importance that makes you
better than others
The ability to laugh at oneself and find humor in all things
Freedom from control or influence of another or others, selfsufficient
The characteristic of regularly working hard
Inventive skill or imagination
Ability to begin or to follow through energetically with a plan
or task
Strict adherence to moral values and principles
Intense or exultant happiness
Conformity to moral rightness in action or attitude
The quality or state of being beneficent
Seeking and learning new information and insights
Abiding by the encoded rules of society
The right and power to act, believe, or express oneself in a
manner of one’s own choosing.
An appreciation and respect for all living things
A feeling of intense desire and attraction toward a person or
idea
A feeling or attitude of devotion, attachment and affection.
Forgiveness shown toward someone whom you have the
power to punish
Created by the Rothenberger Institute in the School of Public Health
at the University of Minnesota.
© 2014 Regents of the University of Minnesota. All rights reserved.
5
Moderation:
Morals:
Having neither too little or too much of anything
Desire for high ethical standards; individual beliefs about
what is right and wrong
Obedience:
Compliance with that which is required; subjection to rightful
restraint or control.
Opportunity:
Favorable or advantageous circumstance or combination of
circumstances
Optimism:
A bright, hopeful view and expectation of the best possible
outcome
Patience:
The ability to accept delay, suffering, or annoyance without
complaint or anger
Peace:
Freedom from war or violence
Perseverance:
Steady persistence in adhering to a course of action, a belief,
or a purpose
Power:
Ability to lead, direct, persuade, control
Professionalism: Commitment to quality; pride in your work
Promise-keeping: Keeping your word that that you will certainly do something
Prudence:
Doing something right because it is the right thing to do
Punctuality:
Adherence to the exact time of a commitment or event
Purity:
Moral goodness
Reason:
The ability to think and make good judgments
Recognition:
An acceptance as true or valid
Reconciliation:
Enabling two people or groups adjust the way they think
about divergent ideas or positions so they can accept both
Reliability:
Consistent performance upon which you can depend or trust
Religion:
Belonging to an organized religion
Repentance:
Remorse or contrition for past conduct
Resilience:
The ability to rebound quickly from misfortune or change
Resourcefulness: The ability to act effectively or imaginatively, especially in
difficult situations
Respect:
Polite attitude shown toward someone or something that you
consider important
Responsibility:
That for which someone is responsible or answerable
Righteousness:
The state of being morally upright; without guilt or sin
Sacrifice:
To give up something for something else considered more
important
Security:
Having the essentials you need to live and be safe
Self-control:
Control of personal emotions, desires, or actions by one’s own
will
Self-discipline:
Making yourself do things when you should, even if you do
not want to do them
Sensitivity:
Awareness of the needs and emotions of others
Serenity:
Calmness of mind and evenness of temper
Created by the Rothenberger Institute in the School of Public Health
at the University of Minnesota.
© 2014 Regents of the University of Minnesota. All rights reserved.
6
Sharing:
Sincerity:
Sobriety:
Spirituality:
Stamina:
Stewardship:
Success:
Supportive:
Thoughtfulness:
Tolerance:
Tranquility:
Trustworthiness:
Understanding:
Values:
Virtue:
Wealth:
Wisdom:
Work:
To allow others to participate in, use, enjoy, or experience
jointly or in turns
Genuineness, honesty, and freedom from duplicity
Habitual freedom from inordinate passion or overheated
imagination; calmness; coolness; seriousness
A way of living that emphasizes a constant awareness of the
spiritual dimension of nature
The physical or mental strength to do something for a long
time
The careful conducting, supervising, or managing of
something
Attainment of professional position, favor or eminence;
achieving your goals
Furnishing support or assistance
The tendency to anticipate needs or wishes
Recognizing and respecting the beliefs or practices of others
A state of calm and peacefulness
The trait of deserving confidence
Knowing how something works or a positive, truthful
relationship between people
Core beliefs that guide and motivate attitudes and actions
Doing something right because it is the good thing to do
Desire for substantial monetary income
The abilit…
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