Question

Activity How Am I Doing? 1 - 10 Notes and Action Plans When I have problems, I will… Take one problem at a time. Break bigger problems down into smaller steps. Seek advice from family members. Avoiding Stress When Possible I avoid people who stress me out. (List three) 1 2 3 I avoid things that stress me out. (List three) 1 2 3 I avoid places that stress me out. (List three) 1 2 3 Letting Things Go Here are three things I worry about that I will try to let go of. 1 2 3 Here is a time I took something personally that really wasn’t about me. I’ll try to remember not to do this in the future. TABLE 2 Taking Care of My Body Activity How Am I Doing? 1 - 10 Notes and Action Plans Exercise Here are three activities that I can perform for at least 20 minutes every other day to give my body a good workout. 1 2 3 When I am stressed out, here are three physical activities I can do to help me calm down and destress. 1 2 3 Active Relaxation My plan for teaching myself to relax is: (can include yoga, baths, meditation, deep breathing, etc.) Healthy Eating I don’t skip meals. I rarely drink soda or sugary drinks. I drink plenty of water. I eat small portions. I rarely eat greasy foods or snacks. I eat fruits, vegetables, and whole grains. Sleep I have a plan to get a full night’s sleep every night I use my bed for sleeping only—no homework, no TV, no phone, no reading—just sleeping! I make sure to exercise or drink caffeinated beverages at least four to six hours before my bedtime. I dim the lights, stop using devices with screens, and start relaxing one hour before bed. Medical I regularly go to my doctor for health checkups or when I feel unwell. I use good hand hygiene and avoid behaviors that put me at risk for communicable diseases. TABLE 3 Taking Care of My Emotions Activity How Am I Doing? 1 - 10 Notes and Action Plans Social Health I have friends and family members to confide in when I have problems. I participate in social or community activities every week. I am an active member of my community: at school, in church, in my neighborhood, and/or in clubs or hobbies. Emotions I take regular mini-vacations to relax and clear my mind: read a book, take a bath, watch a movie, go to the park, etc. I take time to express my emotions by: journal writing, talking to friends, painting, singing, letting myself laugh or cry. Spiritual I participate in activities that help me feel valued by society: volunteering, helping others, participating in religious activities, etc. I have a sense of meaning and purpose in my life.

Answer 1

### Activity Reflection and Action Plan

#### Table 1: Coping with Problems and Stress

**Activity - How Am I Doing? (Rate 1-10):**
**Notes and Action Plans:**

1. **When I have problems, I will…**
- **Take one problem at a time.**
- **Break bigger problems down into smaller steps.**
- **Seek advice from family members.**

2. **Avoiding Stress When Possible:**
- **I avoid people who stress me out. (List three)**
1. Person A
2. Person B
3. Person C

- **I avoid things that stress me out. (List three)**
1. Time pressures
2. Perfectionism
3. Overcommitting

- **I avoid places that stress me out. (List three)**
1. Crowded areas
2. Confined spaces
3. Work during high-pressure times

3. **Letting Things Go:**
- **Here are three things I worry about that I will try to let go of:**
1. Other people’s opinions
2. Past mistakes
3. Future uncertainties

- **Here is a time I took something personally that really wasn’t about me:**
Example: A colleague's criticism during a meeting.
**Note to self:** Remember that feedback is often about the work, not me personally.

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#### Table 2: Taking Care of My Body

**Activity - How Am I Doing? (Rate 1-10):**
**Notes and Action Plans:**

1. **Exercise:**
- **Here are three activities that I can perform for at least 20 minutes every other day:**
1. Jogging
2. Yoga
3. Cycling

- **When I am stressed out, here are three physical activities I can do to help me calm down and destress:**
1. Stretching
2. Walking
3. Dancing

2. **Active Relaxation:**
- **My plan for teaching myself to relax is:**
- Do yoga sessions thrice a week,
- Take baths with calming scents (lavender),
- Practice deep breathing exercises daily.

3. **Healthy Eating:**
- I commit to the following:
- I don’t skip meals.
- I rarely drink soda or sugary drinks.
- I drink plenty of water.
- I eat small portions.
- I rarely eat greasy foods or snacks.
- I eat fruits, vegetables, and whole grains.

4. **Sleep:**
- **I have a plan to get a full night’s sleep every night:**
- Follow a consistent bedtime routine.
- Use bed only for sleeping.
- Dim lights and stop screen time an hour before bed.

5. **Medical:**
- **I regularly go to my doctor for health checkups or when I feel unwell.**
- **I use good hand hygiene and avoid behaviors that put me at risk for communicable diseases.**

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#### Table 3: Taking Care of My Emotions

**Activity - How Am I Doing? (Rate 1-10):**
**Notes and Action Plans:**

1. **Social Health:**
- **I have friends and family members to confide in when I have problems.**
- **I participate in social or community activities every week.**
- **I am an active member of my community:**
- In school clubs,
- Church groups,
- Neighborhood events.

2. **Emotions:**
- **I take regular mini-vacations to relax and clear my mind:**
- Reading,
- Watching a movie,
- Going for a walk.

- **I take time to express my emotions by:**
- Journaling,
- Talking with friends,
- Painting,
- Singing,
- Letting myself laugh or cry.

3. **Spiritual:**
- **I participate in activities that help me feel valued by society:**
- Volunteering regularly,
- Helping neighbors,
- Participating in religious activities.

- **I have a sense of meaning and purpose in my life:**
- Engaging in creative projects,
- Supporting causes I believe in (like environmental issues).

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### Overall Reflection:
Consider reviewing and adjusting your action plans regularly. This self-assessment is a tool to help you prioritize your wellbeing and manage stress better. Aim for continuous improvement and remember to celebrate your progress!