The purpose of this project is to create, and commit to, a meaningful stress management plan. You could think of this as a capstone assignment and modification of the Synthesis activity described by Olpin and Hesson. The activity gives you an opportunity to pull together and think through what you learned throughout the semester, and to plan for incorporating your knowledge into your life.
There are several important things to do before you begin.
(1) Review your course assignments, readings, and any other course materials that stood out for you during the semester. Think about what you read, viewed, and practiced.
(2) Think about your current stressors and the ones you anticipate in the comings weeks, months, or even years. Jot down a few brief notes and thoughts about those stressors.
(3) Read through the next section, which is mostly a refresher on SMART goals.
(4) Complete the formal, points-related requirements for the Moving Forward assignment.
Here’s a summary of SMART goals that will be needed this activity. Different sources might use different words to represent each letter. Here’s a set that we used in the course: Specific, Measurable, Achievable (Attainable), Relevant, and Time-Limited.
S – Specific
When setting a goal, it is best to have a clear idea of what you want to accomplish. Think about this as the mission statement for your goal or your clear focus or vision. What is it, exactly, that you want to do?
Example: Rather than setting a goal of “reducing stress,” try the goal of “taking a 15-minute break every day to relax.”
M – Measurable
When creating goals, make sure that they are measurable. This makes a goal more tangible because it provides a way to measure progress. You should have an easy way to see where you are currently and whether you’re on course to getting where you want to be.
From the earlier example, keeping track each day of how much time you spend in deliberate stress management practice gives you a clear measurement of goal-related progress.
A – Achievable
Make your goals attainable by using your existing resources or developing new ones. You may need to break down some goals so that you can develop new skills or change habits or attitudes first, before achieving an end goal. A goal should inspire motivation, not discouragement.
Staying with the current example of 15-minute daily stress management breaks, perhaps a first step is to aim for 5 minutes/day and build over time to sustain 15-minute breaks. Or, perhaps a calendar and phone alarm need to be set up to make the break a daily, scheduled event.
R – Relevant
Relevant goals focus on what you truly desire. They hold meaning and value, and achieving them will feel rewarding. Relevant goals line up well with how you want to grow and how you want to be. It should be easy to explain “why” you want to pursue this goals.
Relaxing 15 minutes each day can be relevant and meaningful because it shows a commitment to personal well-being, and perhaps aligns with an overall interest in self-care.
T – Time-Bound
Goals should be time-sensitive. Time might refer to different parts of a goal or plan for accomplishing the goal. One good use of time is to set a deadline for your goals so you can stay on track and motivated.
Expanding on the current example, you might set a goal of daily, 15-minute stress management/relaxation breaks but anticipate reaching that goal in 1 month. For the first week, your goal is to take 5-minute stress breaks at least 4 of the 7 days of the week. In the second week, you might aim for 5-minute breaks on all 7 days. In the third week, you might increase your goal to 10-minute breaks on 4 days and at least 5-minute breaks on the other days, etc.
Now that you have reviewed the course, thought about current and future stressors, and reviewed SMART goals, you are ready to complete this activity.
Points: Follow this document with assignment instructions. Pay very close attention to evaluation criteria in the rubric that is associated with this assignment on iCollege.
For a maximum of 80 points, submit this assignment before the end of Module 5. See the Due Dates document. Use the Moving Forward folder in Assignments (Module 5) in iCollege.
1. A single MS Word document
a. What are the 3 most important things you have learned from this course.
b. You practiced a variety of stress-reduction techniques throughout the semester. List the 2 that worked best for you. (WORKING OUT, CUTTING OUT CAFFEINE, GETTING ENOUGH SLEEP, DRINKING WATER, ETC)
Complete the “Stress Management for Life” contract!
Stress Management for Life Contract
I, ___________________________________, agree to practice the following stress management strategies with the understanding that I will enhance my health and quality of life. I commit myself to the following goals for the next ______ weeks. This agreement with myself will be in effect from _______________ to _______________. At that time, I will reassess my goals.
The two specific stress management goals I have set for myself are (write your goals in the SMART format—Specific, Measurable, Achievable, Relevant, and Time-Bound):
Goal #1:
Goal #2:
I realize I may sabotage my plans by:
So, I will avoid this by:
Family members and friends who will assist me in reaching my goals are:
The payoffs I will realize by fulfilling my goals are:
My reward for keeping this contract will be:
