Type a 8-paged (minimum) double-spaced research paper in 12 pt. Times New Roman font with SUBHEADINGS including the following:Assessments (retake and compare)Compare your results from all 8 assessments from the beginning (old assessment) and new one (Self-Assessments and Reflection assignment) How has your perception of stress changed or stayed the same?How has your perception of stress in your life changed or stayed the same?* Please use resources and citations to support your statements.SMART goals for your personal stress management plan:What THREE short-term changes (SMART goals) are you planning to make to help your overall stress levels (reduce or eliminate stressors)? (State specific examples to explain your goals and how you will implement them in your life to reduce your stress. Please use resources and citations to support your statements.)* You practiced SMART goals with different topics, but for this paper, please focus on SMART goals to reduce your stress overall.Stress management techniquesWhich THREE stress management techniques were most effective for you that you plan to maintain in your life?Please explain each technique in detail (e.g., what the techniques are and the method to practice it), and explain WHY these THREE? Please use resources and citations to support your statements.Explain when you have used these techniques (specific situations/stressors) and how they have reduced your stress and/or stress reactions.Did these three stress management techniques stay consistent throughout the semester, or change and vary depending on new techniques learned or different stressors?How will you continue to incorporate these THREE stress management techniques into your life and maintain them long-term?Please cite in APA format WITHIN THE TEXT OF THE PAPER (author/organization, year of publication). A reference page needs to be attached to the end of the paper listing all of the references in APA format that you used to write the paper (not included in the 8 required pages). At least 5 different references need to be included in the research paper (one can be the text and the other 4 must be professional journal articles— (please do NOT use Wikipedia )).I’ll upload and example paper, a previous assessment and new assessment to compare.
self_assessment_and_reflection_old.docx
self_assesment_new_.docx
example_paper.docx
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Self-Assessment and Reflection
I.
Assessment Results
1. Assess Your Stress
Resting Heart Rate 63 Beats per minutes.
Breathing Pattern Abdomen
Respiration Rate 5 Breath per minutes.
Stress-o-meter 1 2 3 4 5 6 7 8 9 10
2. Symptoms of Stress
What are the three symptoms of stress I experience most frequently?
After completing the form for the different symptoms of stress I figured out
that the three top symptoms of stress I have experienced most frequently would
be: 1. Fatigue.
2. Anxiety, Worry and Phobia.
3. Sore neck and back.
3. Perceived Stress Scale
My total score is 16. This puts me in the low perceived stress range.
4. Inventory of College Students’ Recent Life Experiences
My total score is 40. I would say that there were a few that scored a “3” and they
are:
•
Being let down or disappointed by friends.
•
Being taken for granted.
•
Having your contribution overlooked.
•
Separations from people you care about.
•
Being taken advantage of.
1
•
A lot of responsibilities.
•
Dissatisfaction with your mathematical ability.
•
Conflicts with your family.
5. Ardell Wellness Stress Test.
My score is +33. What does my interpretation of my score indicate? It indicates that I
have mastered the wellness approach to life and have the capacity to deal creatively
and efficiently with events and circumstances.
6. Student Stress Scale
My total score is 316. Based on my score, my chances of experiencing a stress-related
health change in the near future is 80%.
7. Vulnerability Questionnaire
My total score is 65. What are the top three behaviors I would like to change to
decrease my vulnerability to stress
Although there a few of behaviors to would lead to a stress or makes me vulnerable
to it. But these are the top three:
a. I would like to take more time for myself and do something that I would truly
enjoy and find it fun.
b. Taking a daily quite time for myself to help me no be vulnerable to stress.
c. Practice stress management as needed.
8. What are the top three qualities or characteristics for which I want to be
remembered?
The qualities or characteristics that I would like to be remembered by is my ability of
not holding grudges towards others and forgiving them while focusing on the future,
2
my integrity and the ability of being honest to others even if it’s hard to do, and lastly
my confidence, which I have struggled a lot with in the past and overcoming that lack
of self-confidence made me realize that it was a big stressor for me.
II.
Analysis of Results
1.a. In the first assessment that measured the resting heart rate, respiration rate, felt that
the purpose of this assessment is the importance of knowing that as stress increased so
does the heart, and respiration. It also can tell you if you are a breath from your chest or
Abdomen. Each test helps us to know if we are feeling stressed or not. I on the other hand
did not know I was under stress, as I figured out my respiration rate was under 12-16
breaths per minute, and can’t forget the average heart rate is approximately 70-80 beats
per minute, and I scored a 63.
1.b. I have learned that there are easy ways to find out if your stress level is increasing.
Counting breaths for a minute and heart beat could tell you a lot about your stress level.
2.a. The second assessment helped me realize the exact symptoms that I face in certain
times, or daily basis, that could trigger my stress level and increase. A unique information
I learned is the many symptoms that I did not know about that would lead to your
increase stress level.
2.b. I would not say that the result surprised me, but was expected. I have always faced
fatigue, anxiety and tense muscles, which made me stress a lot from the pain.
3.a. The third assessment helped me to know if I’m considered a low perceived stressor,
moderate, or high. What is different from this assessment from others is the way it gave
life experience that could trigger someone’s stress level.
3
3.b. As I have scored a low perceived stress range, I felt that the PSS assessment was
kind of surprising. The counting aspect of the assessment was weird, and I do say that I
disagree with the result.
4.a. The ICSRLE assessment indicates that the higher score, the higher level of exposure
to hassles. It helped with knowing the simple hassles a college student face in their daily
life, and numbered them from 0~3 as part of their life. I would say that scoring 40 was
average, as they range from 0 to 147 depending on the person. Although I had a couple of
things that I found out are very much part of my life I do not consider that I’m at a higher
level exposure to hassles.
4.b. I learned from this assessment that I thought I was exposed to a higher level of
hassles, but turned out I was actually the opposite. It would seem to the average person
that it is a lot, but it is not. I found it quite helpful.
5.a. The Adapted Ardell Wellness Stress Test was one of my favorites between the other
seven assessments. It is based on one’s personal perception of satisfaction by rating them.
I would say that this assessment would be the most accurate between other assessments.
5.b. I have learned that I have mastered the wellness approach to life and have the
capacity to deal creatively and efficiently with events and circumstances. Which I would
agree as a result, and actually do it.
6.a. This assessment helped knowing that the life events that surround you may affect
you stress level. Although stress vulnerability factors are different, there are genetics,
coping style, thinking style, Environment, and social skills. But taking this test showed
me that I am at high change of experiencing a stress-related health change in the near
future with %80. Although the result may shock anyone, it did not to me.
4
6.b. I have learned that there are plenty of factors that may affect your stress level and not
only exams and finals. I would say that I would agree with my results, as I do let these
factors affect me and makes me stress a lot more.
7.a. This assessment helps to determine my current vulnerability to stress and helps me to
identify areas to reduce it. I have scored 65, which indicates that I am fair and vulnerable
to stress. However, knowing these factors helped me realize them and try and reduce
them.
7.b. The result did not surprise me and I agree with it, as I do have a lot of stressors.
8.a. Is the Tombstone test, which lets you list the top three qualities or characteristics that
I want to be remembered with after life. Assessing what is most important in one’s life
could decrease the stress level, thinking of the things I want to be remembered as after I
pass away helps and does not make you stress more.
2. Which three assessments were most relevant and valuable to you? Why?
I would say that the two most relevant and valuable assessments would be the
Vulnerability Questionnaire and the Ardell Wellness Stress Test as my favorite. The
Vulnerability Questionnaire helped me determine my current vulnerability to stress and
knowing them would help me to tackle them and reduce my vulnerability to stress. As for
the Ardell Wellness Stress Test, I would say that it helped me realize that I have mastered
the wellness approach to life and have the capacity to deal creatively and efficiently with
events and circumstances.
5
3. I would say that I had underwent a lot of stress throughout my life with college, social
life, family, and more. Another stressor that would be above it all is that I did not make
the time to reduce the stress, or even think about the good things in my life in general, but
was stuck in the black hole of stress. I would eventually ignore it and try to not reveal the
stress to others, but eventually comes out and I lose control over it. However, taking these
assessments helped me realize these vulnerability and stressors in my life and how I
could change them to control my stress level.
6
Norah Alhareky
HPR-406-B
January 23,2019
Self-Assessment and Reflection
I.
Assessment Results
1. Assess Your Stress
Resting Heart Rate 86 Beats per minutes.
Breathing Pattern: Abdomen
Respiration Rate 7 Breath per minutes.
Stress-o-meter 1 2 3 4 5 6 7 8 9 10
2. Symptoms of Stress
What are the three symptoms of stress I experience most frequently?
After completing the form for the different symptoms of stress I figured out
that the three top symptoms of stress I have experienced most frequently would
be: 1. Insomania.
2. Anxiety, Worry and Phobia.
3. Eating too much or too
little.
3. Perceived Stress Scale
My total score is 37. This puts me in the High perceived stress range.
4. Inventory of College Students’ Recent Life Experiences
My total score is 60. I would say that there were a few that scored a “3” and they
are:
•
Too many things to do at once.
•
Financial conflicts with family members.
1
•
Not enough leisure time
•
A lot of responsibilities.
•
Loneliness
•
Conflicts with your family.
5. Ardell Wellness Stress Test.
My score is +40. What does my interpretation of my score indicate? It indicates that I
have mastered the wellness approach to life and have the capacity to deal creatively
and efficiently with events and circumstances.
6. Student Stress Scale
My total score is 258. Based on my score, I have a 50/50 chance of experiencing a
serious health change within two years
7. Vulnerability Questionnaire
My total score is 65. What are the top three behaviors I would like to change to
decrease my vulnerability to stress
Although there a few of behaviors to would lead to a stress or makes me vulnerable
to it. But these are the top three:
a. I would like to take more time for myself and do something that I would truly
enjoy and find it fun.
b. Taking a daily quite time for myself to help me no be vulnerable to stress.
c. Practice stress management as needed.
I would say that nothing has changed during the time of me setting these three goals, but would
say that more problems has increased making me not move forward with my three goals.
2
8. What are the top three qualities or characteristics for which I want to be
remembered?
The qualities or characteristics that I would like to be remembered by is my ability of
not holding grudges towards others and forgiving them while focusing on the future,
my integrity and the ability of being honest to others even if it’s hard to do, and lastly
my confidence, which I have struggled a lot with in the past and overcoming that lack
of self-confidence made me realize that it was a big stressor for me.
II.
Analysis of Results
1.a. In the first assessment that measured the resting heart rate, respiration rate, felt that
the purpose of this assessment is the importance of knowing that as stress increased so
does the heart, and respiration. It also can tell you if you are a breath from your chest or
Abdomen. Each test helps us to know if we are feeling stressed or not. I on the other hand
did not know I was under stress, as I figured out my respiration rate was under 12-16
breaths per minute, and can’t forget the average heart rate is approximately 70-80 beats
per minute, and I scored a 63.
1.b. I have learned that there are easy ways to find out if your stress level is increasing.
Counting breaths for a minute and heart beat could tell you a lot about your stress level.
2.a. The second assessment helped me realize the exact symptoms that I face in certain
times, or daily basis, that could trigger my stress level and increase. A unique information
I learned is the many symptoms that I did not know about that would lead to your
increase stress level.
3
2.b. I would not say that the result surprised me, but was expected. I have always faced
fatigue, anxiety and tense muscles, which made me stress a lot from the pain.
3.a. The third assessment helped me to know if I’m considered a low perceived stressor,
moderate, or high. What is different from this assessment from others is the way it gave
life experience that could trigger someone’s stress level.
3.b. As I have scored a low perceived stress range, I felt that the PSS assessment was
kind of surprising. The counting aspect of the assessment was weird, and I do say that I
disagree with the result.
4.a. The ICSRLE assessment indicates that the higher score, the higher level of exposure
to hassles. It helped with knowing the simple hassles a college student face in their daily
life, and numbered them from 0~3 as part of their life. I would say that scoring 40 was
average, as they range from 0 to 147 depending on the person. Although I had a couple of
things that I found out are very much part of my life I do not consider that I’m at a higher
level exposure to hassles.
4.b. I learned from this assessment that I thought I was exposed to a higher level of
hassles, but turned out I was actually the opposite. It would seem to the average person
that it is a lot, but it is not. I found it quite helpful.
5.a. The Adapted Ardell Wellness Stress Test was one of my favorites between the other
seven assessments. It is based on one’s personal perception of satisfaction by rating them.
I would say that this assessment would be the most accurate between other assessments.
5.b. I have learned that I have mastered the wellness approach to life and have the
capacity to deal creatively and efficiently with events and circumstances. Which I would
agree as a result, and actually do it.
4
6.a. This assessment helped knowing that the life events that surround you may affect
you stress level. Although stress vulnerability factors are different, there are genetics,
coping style, thinking style, Environment, and social skills. But taking this test showed
me that I am at high change of experiencing a stress-related health change in the near
future with %80. Although the result may shock anyone, it did not to me.
6.b. I have learned that there are plenty of factors that may affect your stress level and not
only exams and finals. I would say that I would agree with my results, as I do let these
factors affect me and makes me stress a lot more.
7.a. This assessment helps to determine my current vulnerability to stress and helps me to
identify areas to reduce it. I have scored 65, which indicates that I am fair and vulnerable
to stress. However, knowing these factors helped me realize them and try and reduce
them.
7.b. The result did not surprise me and I agree with it, as I do have a lot of stressors.
8.a. Is the Tombstone test, which lets you list the top three qualities or characteristics that
I want to be remembered with after life. Assessing what is most important in one’s life
could decrease the stress level, thinking of the things I want to be remembered as after I
pass away helps and does not make you stress more.
2. Which three assessments were most relevant and valuable to you? Why?
I would say that the two most relevant and valuable assessments would be the
Vulnerability Questionnaire and the Ardell Wellness Stress Test as my favorite. The
Vulnerability Questionnaire helped me determine my current vulnerability to stress and
knowing them would help me to tackle them and reduce my vulnerability to stress. As for
5
the Ardell Wellness Stress Test, I would say that it helped me realize that I have mastered
the wellness approach to life and have the capacity to deal creatively and efficiently with
events and circumstances.
3. I would say that I had underwent a lot of stress throughout my life with college, social
life, family, and more. Another stressor that would be above it all is that I did not make
the time to reduce the stress, or even think about the good things in my life in general, but
was stuck in the black hole of stress. I would eventually ignore it and try to not reveal the
stress to others, but eventually comes out and I lose control over it. However, taking these
assessments helped me realize these vulnerability and stressors in my life and how I
could change them to control my stress level.
6
1
Assessment
In the second stress management assessment I had the following result:
•
During my stress symptoms assessment, I noted that though some of the symptoms were still
prevailing I had some improvement. Insomnia was one of the previously noted symptoms of
stress and had been noted to be occurring once in a month, during this time it had not occurred to
me. Additionally, boredom and depression was not a big issue to me because it happened to me
only once in a month and unlike before, it occurred only twice per week. Other improvements
include my eating habits that improved from once per week overeating or under eating to once in
a month. One symptom had advanced that is the frequency of gastrointestinal complications such
diarrhea, cramps, gas, and constipation. All other symptoms remained to be at the same level just
as I had been diagnosed in the first assessment.
•
In my second assessment, perceived stress scale noted to have increased in the perception of
stress. My total score was 24 which is interpreted as the moderate perceived stress. This was a
drop from my previous results which was 15 total score which is considered to be a low
perceived stress (Cohen, 1994). Additionally, I conducted Inventory of College Students Recent
Life experiences (ICRLE) assessment. In over the past month, my second assessment was
denoted to be an improvement. I had scored a total of 38 which is a lower compared to the first
assessment, results in 45 scores. Interpretation of this was that the higher the scores the higher
the exposure to hassles that bring stress to an individual in the long run. The end result was that
my second results implied that I had less exposure to these stress causing hassles compared to the
time when I did my first assessment.
2
•
During my Adapted Ardell Wellness Stress Test for College Students, my score was 28
points that can be implied that I heard mastered a wellness approach to life and greater capacity
to creatively and effectively deal with events and circumstances. Compared to the first
assessment results, I had been noted to have a wellness capability which achieved in the second
assessment. In relation to the student stress scale, I had an improvement from uncertainty in the
probability to experience a health change within a two year to lower probability of 30% of
having health change. This can be drawn from my two results, 177 total scores in the first
assessment and 147 in the second assessment, which is an improvement (Ardell, 1982). The final
assessment was the wat e stress vulnerability questionnaire that was indicated a very slight
increase in my level to which I was vulnerable to stress. The scores were 48 and 47 for the
second and the last assessment, each which put me at the same average level of stress
vulnerability.
My perception towards stress has tremendously changed after the study of this course. In the
previous assessments, my results were at a low perception of stress, which would say it was time
during which my stress was of less concern to me. However, after a couple of classes in this
course, it made me realize and a considerably moderate stress, which implies that I am more
aware of my stresses more compared to the beginning of the class. This can be derived for my
score in both assessments, before and after study, 15 and 24 respectively. By the fact that my
perception about stress has changed, I have noted a tremendous change in my behavior and way
of handling issues that I face in my daily life, given the activities that I engage in, both school
and work.
In the context in which stress perception has changed includes many things. One of them is
the frequency in which I have been getting upset because of the unexpected occurrence of an
3
activity, which was an improvement though. On the other hand, there was a decrease in the
confidence that I can handle issues was a set back to my stress perce …
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