Individual Wellness Journal - Statistics Project Example

?Vani Aparna Chavali 26 September Individual Wellness Journal Stress Level Test My score on Holmes-Rahe stress test stands at 217, which points to 50% susceptibility to sickness. I came to understand that changes in my lifestyle, consequent from new work and financial status, resulted in the stress factor. Getting accustomed and adapting the change have strained my energy. This book mainly helped me confront my stress levels and understand the reasons behind them. 2. Type of Personality Based on my behavioural pattern, I totalled a score of 31, i.e., I have a type B personality. My mediocrity in terms of being less competitive and aggressive put me into this category. Strong belief in steadiness, rather than speed helped me balance my lifestyle and contributed to the calm personality. Still, idleness is a stressor. 3. Three Stages of Stress My realisation that I am not yet promoted to the next level of hierarchy has resulted in tension, six months ago. The interview which I failed to get through further worsened the situation. I was depressed and grew restless, pondering on the interviewer’s comments. I was angry with him. Though, I never expressed these signs of alarm to anyone, the more I tried to ignore these thoughts, the more they haunted me. I lost interest for everything and days went by mechanically. I felt low on my confidence levels. Finally, all the stress has resulted in frequent headaches and hyper-active bowel movements. The knowledge of 3 stages of stress re-oriented my way of tackling situations of stress. I will not try to contain but express the feelings of alarm. Rather than withdrawal or acting to be indifferent, I shall share the thoughts with my family, which de-stresses me and helps me avoid the third stage, i.e., exhaustion. 4. Workplace Stress Workplace stress is of common occurrence and to some extent, it promotes efficiency. My optimum level has to be worked out and I should learn to maintain such level on a daily basis. Feeling trapped in expectations of people both from my family and workplace is the primary stressor. My promotion which is long overdue, role ambiguity and work overload are the other concerns resulting in stress due to official reasons. I work overtime, which leaves me little or no time for personal life. This is yet another stressor. All these have resulted in loss of interest in work and frequent headaches and other symptoms of illness. I need to discuss these issues with the supervisor and work towards resolving them. I have to plan my non-work related schedules such as holiday trips. 5. Taking Responsibility for your own stress: This exercise and study about owning and tackling stress enlightened me on journalising and charting stressors and tackling with them smartly, rather than bottling all that life gives me. (Weekly Stress Journal for two weeks, Stress Chart and Top 8 Stressors included as appendix I, II & III). First of all, zeroing on the primary stressors eases diagnosis of its repercussions at an early stage, which is work in my case. I need to balance work and play, seek professional counselling, discuss promotion issues with supervisor and learn to say ‘no’ when necessary. Following exercise and fitness regimen, complemented with a balanced diet facilitate in releasing my stress and keeping it at ideal levels. 6. Reducing Stress through Biofeedback, Mindfulness and Meditation Based on the reading, I don’t think I have been enough mindful. When I am doing something, my mind and thoughts are not there. They would have either already leaped into the future thinking about the consequences of my work or in the past, when I faced problems in accomplishing the task or the other activities that I need to perform. Mindfulness teaches one to enjoy and experience the present, rather than letting oneself wander psychologically. It is important because mindfulness wards off stress carried by the time and task overloads one may feel and it curtail fear about outcomes. I practiced breathing, walking and ‘wise person’ meditation and they seem to work positively for me in coping with stress. So, I shall certainly incorporate these techniques into my weekly regimen. Taking deep breaths and concentration on breathing helped me exhale negative thoughts and apprehensions, while walking has diverted my attention from the stressors. ‘Wise person’ meditation has become my favourite mode because I get a sense of emotional support from the imaginary wise man and justify my decisions in a more constructive way. 7. Improving Relationships with Self and Others I deduce from the first exercise on building better relationships that I have to learn and work towards relating with others. My relationship pattern seems to be partly combative and partly agreeable. My rigid and argumentative behaviour with my family and friends is because of the certainty of my choice. I go about arguing about my decision. With strangers, I do not get into argument and simply agree with everything they say, as long as they do not affect me in a negative way. Listening is the key to improving my relationships with others. I need to learn and empathise more with others and take humour pointed towards me in a easy manner. Rather than standing on my choice, I need to discuss all the available options put forward by others, before finalising one. Freeing my mind of the prejudices I carry about others, is a prerequisite towards working on relationships. 8. Enhancing your Emotional Health My emotional maturity levels seem to be sufficient, as I experience all the emotions appropriately instead of stuffing them up, accept certain truths and limitations of life and own my actions. However, I should improve my risk-taking and crisis management abilities and accept differences in opinion with patience. Approaching life from a different facet, by elevating my confidence, stopping undue comparisons with others, sharpen my emotional fitness. Further, I have to grasp the skills of assertiveness, loving myself, positive thinking. Donation and charity are the other aspects I need to work on, as they boost my self-worth. Summary of what has been learnt: Stress results from different aspects of life for different people and so does the means of confronting it. Type B personalities, who stay cool excel as much as Type A. Resistance or backing off is a common consequence of stress which may lead to health problems such as burn out, when prolonged. Wisdom lies in acknowledging it. All stress is not bad, as optimal levels result in performance improvement. Expressing appropriate emotions, avoiding comparisions, dealing with joys and sorrows, loving oneself and soft disagreement are signs of sound emotional health. Using emotional support and confiding fears, problems and stress to family or friends who care for us reduce stress and improve emotional fitness. Working on relationships to be mutual, open and resolving interpersonal problems help in maintaining good relations. Individual Wellness Plan 1. Family Goals Next week: Remove tension due to mother’s health Taking her for a check-up Decrease delays and stress on working days Planning simple and ready-to-eat menus during weekdays Shopping only on weekends Use hobbies as a means of relaxation Listening to music Practice classical music everyday Next Year: Decrease domestic delays Buy a microwave oven Buy a new car Work towards personal passions and aspirations Take a course in classical music Learn Salsa Search for a suitable land to build a farm house Take care of health of parents Prepare a diet and exercise plan for them Buy an insurance that wards off their financial worries In Five Years: Buy a farm house Tutor/mentor some students in classical music After 2 years, take a family vacation to travel in Europe, which is my partner’s dream destination 2. Career Goals Next Week Reduce work overload and overtimes Discuss my responsibilities clearly with Manager Plan work accordingly well in-advance so that the last minute rush is avoided Take up challenges and risks at work Express enthusiasm in new areas of interest to colleagues and manager Cope with stress due to work and deadlines Breaking total responsibilities into conceivable day-to-day goals Prepare detailed work schedule Discuss difficulties in achieving deadlines openly with manager, if any Take a 10-minute break after working continuously for one hour Play a game of snooker after lunch Next Year Career advancement Discuss promotion prospects with the manager Work on issues pointed out by manager, that are vital for my promotion Chalk out a career development plan Continue education Apply for a post-graduation Build confidence on my work area Attending a training programme on latest developments Complete my certification papers In Five Years Settle scores with manager! Search for a new job, with enriched skills and knowledge Plan to quit the job if the promotion is delayed even after one year Work on business plans and change the dreadful experience of working for others Save and invest in growth funds Sketch a business plan for starting a dairy farm near my home town Scout for friends and colleagues who are willing to partner in my business 3. Physical Health Care Next Week Visit to doctor Express my health problems and take his prescription on diet, exercise, effects of stress and home remedies for lifestyle-induced health problems Eat nutritiously Study on healthy diet and prepare some model diets Change intake of coffee from 3 to 2 cups at work Eating out only at healthy joints, that do not upset my stomach, which is already worst due to my stressful work routines Incorporate a simple fitness regimen into routine Exercise on Saturday and Sunday Start with simple yoga exercises Next Year Pampering self Getting a wellness massages or spa once every month Concentrate on fitness Work out atleast 15-20 minutes everyday Work out at gym in the office, after work hours Undergo training in stress releasing exercises Health check-up Take a master health check-up every year Practice meditation Learn meditation from a trained guru Meditate for atleast 15 minutes a day Concentrate on emotional health Review the activities, actions and journey of day before going to bed, to identify the main sources of stress and slow up the stressed thought process Observe my roots of anger and rigidity Reminisce good times and successes more often In Five Years Eat healthy food Increase intake of milk, vegetables and fruits Leave the habit of drinking coffee Cut oil and fat intake, that may accumulate cholesterol. Become emotionally wise Practice healthy ways of dissolving anger, rather than handling it instinctively Receive and tackle emotions of others in a more calmer and smoother manner 4. Relationship Goals Next week Reduce arguments with partner Whatever the reason may be, do not argue on weekdays, never early in the morning, which destroys the entire day Even if there are some disagreements, be as calm as possible Stop the colleague from overloading you with work Say ‘no’ to him when he pushes his work on to you Be polite and keep the relationship open Become more social person Sign up for a social networking site and get in touch with your friends, they refresh your memory and reduce your stress In Five Years Learn healthy disagreement Unlearn the shouting and crying behaviour Discuss issues, options and decisions when you value the relationship with the individual and be polite in the disagreement too Learn to listen completely Listen to the entire sentences what a person is talking to u and then respond. Do not cut or cross conversations and start your words even before others end their expression Express your support and empathy Be present with the person with whom you are communicating with Show your empathy in words and body language Offer them necessary support Give an honest opinion or feedback as they have confided on you because they trust you and your words count Learn to take humor Read some jokes about inspiring personalities and understand that humor does not demean them or their value. It just shows that they are open-minded. Laugh out openly when someone cracks a genuine joke, even if it is pointed towards you Seek support When feeling low, express it to your partner and seek his support Draw limits to being social Do not go to places or gatherings or parties where you feel low or looked down Stop people who discuss what you have to be doing 5. Community and Civic Goals Next week Attend the blood donation campaign to be held at office on Friday Learn about the charity work going on at office and locality In Five Years Donate regularly Donate to charity, mainly to handicaps for artificial limbs Make it a point to donate atleast once a year Work for your owners’ association Become active member of the owners’ association Attend association meetings regularly Participate in NGOs and charity festivals Become a member of an NGO you believe in that works on providing food and educating the poor Sing in local charity shows Appendices Appendix I: Weekly Stress Journal Weekly Stress Journal Week 1 Sunday My parents visited us and my mother’s health was not in a good condition. I was really concerned about her well-being and taking care of her. Rating of stress : 6 Monday Fear of unknown circumstances and challenges to be thrown by work in the upcoming week makes the morning stressful. Rating : 5 Tuesday Cooking food and packing them for the office was really strainful, as we planned for a detailed menu. Rating : 4 Wednesday Alarm buzzed at 8 am which was set at 6am. The day started off late and resulted in lot of stress Rating : 6 Thursday Day started with an argument over who has to pay the electricity bill with my partner. The anxiety due to approaching deadline at work creeped in at the afternoon. Rating : 7 Friday Today is the deadline to submit my work and I am still half-way by afternoon. I was in a rush to finish it by evening. Rating : 8 Saturday We were packing for the weekend getaway to a beach, when we had to catch the train by 9am. However, the journey was enjoyable. Rating: 4 Week 2 Sunday We had fun at the beach with water sports, watched sunset and came back. The idea of new work week haunted me. Rating : 3 Monday The usual Monday morning blues started. Had to shop for the provisions and groceries after coming back from office. I had a heated conference call with client over project issues. Running with the clock made the day stressful. Rating : 7 Tuesday Had to co-ordinate the work of my team-mate who was on a sick leave, with my manager. He is such a messed up being!! Rating : 6 Wednesday My thoughts pondered over my idea of buying a new car, my long-delayed promotion, the screwed-up interview which I attended 3 weeks before and my plan to own a farmhouse near my hometown. Rating : 5 Thursday Had to close issues raised by the client and worked late into the night, when my eating schedule is disturbed. Rating : 6 Friday Overnight work caused dizziness and nausea and eating out worsened the condition by adding up stomach—ache. Had to attend work but for the health condition. Rating : 8 Saturday Had to attend an unwanted potluck, where my friends brought up discussion about my work, promotion and rising prices. I am stressed thinking about future. Rating : 5 Appendix II: Stress Charting Appendix III: Top 8 Stressors 1. Work-related anxiety and stress due to dealines and overload 2. Peer pressure 3. Promotion and career development 4. Personal goals, passions and aspirations 5. Personal and family health issues 6. Meeting deadlines 7. Busy routine 8. Future Read More