Name:ChristopherGalindo

WARNING:Asindicatedonthesyllabus,itisconsideredacademicdishonestyifyoucopyand
pasteyourresponsesfromoneweekintoanotherweekorplagiarize.Theprogramthatwillbe
usedtocheckyourworkcatcheseverything!Evenifyouplagiarizedonesentence,youwillreceivea
zeroonyourassignmentandbereportedtoJudicialAffairs.
WEEK7
DISCUSSIONS:Yourresponsesmustincludeonly

your

thoughtsandideas,andnotarecapofthe
material.Youlllosepointsifyouincludeevenonesentencethatisafactualstatement.Everystatement
mustbeYOURopinion.
DiscussionQuestions 1. Didyoutakemysuggestiontotakeacoupledeepbreathsandsayoneortwo
positivecommentstoyourselfbeforetakingtheexam?Ifso,doyoufeelthat
ithelpedatall?(itsokaybehonest).
2. Doyouagreethat90percentofcommunicationisnonverbal?Explain.
ResponsetoQuestions 1. Recitingapositiveaffirmationandtakingrepetitivedeepbreathspriorto
takingtheexam,notonlydistortedmypreviousnegativeperceptionsofmost
exams,butalsoconsequentlymodifiedthoseperceptionsbyfosteringanew
definitionofselfefficacyandcompetencewithinmyself.Repeatingthe
affirmationyouhavewhatittakesandyoucandothisaloudmademe
feelemotionallybalanced,secure,andincreasedmyconfidenceleveltoa
largeextent,whichnotonlybroughtaboutthechangeofmyprevious
perceptionsinregardstoexams,butalsoledtoapassinggradeontheexam.
AlthoughIwasformerlyunawareovertheaffectthataffirmationshaveover
bothmybehavioralandphysicalstates,IfeelthatifIdidntrecitethose
affirmationsbeforethatexamtoalleviatemystress,Iwouldvemorethan
likelynothaveperformedaswellasIdid.Recitinganaffirmationcoupled
withdeepbreathingisatrueblessingindisguise.
2. Ifeelthatnonverbalcommunicationcausesmoreharmthangood,despiteits
useforthevalidityofouremotionsandfeelingsweexpressindirectly.In
addition,Ifeelthatnonverbalcommunicationsolelygeneratessignsof
interestloss,distrust,anddishonestymoresothatweexpectitshould.In
otherwords,theseaforementionednonverbalsignsarecommonlyexpressed
whilewereunawaretheyarehapping.Thiscanunfortunatelycanloosea
personscredibilityand/orminimizetheirlikelihoodofformingand
establishingnewrelationshipswithpeople.Forexample,theotherdayI
receivedacustomercomplaintatworkduetomymisidentifiedlookof
interestlossinthecustomer,whileIbaggedhergroceriesattheregister.
AlthoughIwasoblivioustoherallegationagainstme,Ifeelthatthisactor
formofhownonverbalcommunicationcansurfacenegativeresponses
justifiesitsabilitytocausepotentialharmthangoodinourlives.
WordCount(200min)
307
ResponsetoVideo
Idoagreethat[our]mindhasnoboundariesandcanbescatteredalloverthe
placewhenweexperiencestressofvariousintensities,butIfeelthatifwe
dontincorporateremediesorintenseexercise,suchasjoggingorweight
lighting,toalleviatestressasMichaielBovenesmentioned,wemaydisconnect
ordeteriorateourmindandbodyconnection,whichcaninadvertentlyaffectour
bodysfunctionandabilitytoexpressourmind.Ifeelthatthislosswill

consequentlyreinforcethoseboundariesandleadtoelevatedstresslevelswith
nopossibilityofestablishingand/ormaintainingarelaxedphysicalstate.
Furthermore,IfeelthatthebreathingtechniquesuggestedbyBovenes,asa
meanstorelaxthemind,offeredmethemostbenefitsincomparisontotheother
typesofrelaxationmethodshedmentioned.Itssimplicityenabledmetoreturn
toastateofcalmnesswithinafewminutesafterthewordrelaxwasrepeated
inmymind.
WordCount(50min)
156
BOOKREVIEW:Chooseaquotethatstandsoutandgrabsyourattention.Yourreactionmustinclude
onlyyour

thoughtsandideasaboutthequote,andnotarecapoftheauthorswords.
Title&Author
Self-Esteem: A Proven Program of Cognitive Techniques for Assessing,
Improving, and Maintaining Your Self-Esteem by Matthew McKay and Patrick
Fanning
Quote(inquotationmarks)
[Ourbeliefs]aregeneratedbyparental,cultural,andpeerexpectationsandby
yourneedstofeelloved,tobelong,andtofeelsafeandgoodaboutyourself.
PageNumber
110
Reactiontoquote
Ifeelthatourvalesandbeliefsarenotonlylimitedtoandstemfromexternal
factors,suchaslogicandscience,butareshapedtoalargeextentbyinternal
factors,suchasourintuition,pastexperiences,andoursenses,whichprovideus
thesecurityandstabilityweneedtosurviveandreachalevelofsatisfactionand
contentmentwithinourselves.Ifeelthatourinternalfactors,despiteourparents
andcultureinfluences,enableustomakesenseoftheworldaroundusaswe
matureandgrowolderandprovideusthetoolsnecessarytodevelop,establish,
andmaintainahighlevelofselfesteem.
WordCount(min50)
106
COPINGTECHNIQUES:TheClockvsTheCompass
Top5
Values

1.Myfamily;2.Myhealth;3.Myeducation;4.Mysignificantother;5.Myfaithandreligion

DAY1

Atebreakfastalone;gotdressed;drovetoschool;leftclassearlytogotothegym;workedout;
showered;madeaproteinshake;watchedTV;studied;talkedonthephonewithmysignificantother;
readforoneofmyclasses;helpedmydadmakedinner;atedinnerwithmyfamily;studied;watched
TV;gotreadyforbed.
Workedoutathome;showered;atebreakfastalone;gotdressed;drovetoschool;hadlunchwith
friends;textmysignificantother;drovetothegym;workedout;showered;makeaproteinshake;
studiedathome;helpedmymommakedinner;watchedTV;studied;gotreadyforbed.
Gotdressed;hadcoffeewithmysisteratStarbucksinthemorning;drovetothegym;workedout;
showered;drovetoschool;wenttothelibrarytostudyafterclass;drovehome;fedthedogs;helped
mysisterwithherhomework;wentgroceryshoppingwithmyparents;atedinnerwithmyfamily;
studied;watchedvideoclipsonline;watchedTV;readtheassignedreadingforeachofmyclasses;
gotmyselforganizedforthefollowingday.
Atebreakfastalone;fedthedogs;gotdressed;drovetoschool;drovetothegym;showered;studied;
atedinnerwithmyfamily;tookthedogsforawalk;paidmybillsonline;watchedTV;textmy
significantother;watchedamoviewithmysister;talkedonmyphonewithmysignificantother;got
readyforbed.
Churchinthemorning,breakfastwithmyfamily;hikewithmysister;shower;watchedTVwithmy
significantother;haddinnerwithfamily;studied;drovetothegym;workedout;showered;watched
TVwithmysister;helpedmysisterwithherhomework;tookthedogsforawalk;studied;emailed
oneofmyprofessors;gotreadyforbed.
9ItappearsthatthethingsIvaluemostinlifedirectlyaffectmydailyactivitiestoalargeextentand
itsevidentthatIadheretothosevaluesandincorporatethemonadailybasis.Althoughtheyareof
equalimportancetome,thistechniqueempoweredandmotivatedmetocontinueincorporatingthe

DAY2
DAY3

DAY4

DAY5

Rating&
Reaction

thingsIvaluemostintomylifeandtofurtherappreciatethosevalueorcharacteristicsthathelpdefine
me.

TECHNIQUES:Theratingsareonascalefrom0to10(0=hatedit;10=Ilovedit!).Yourreaction
statementmustbespecific!Whydidyoulikeit?Orwhynot?Yourreactionstatementsmustcorrespondto
yourratings.Inotherwords,dontrateatechniquea9andthenindicatethatyoudidnotlikeitinyour
reactionstatement.
NameofTechnique#1 InvigoratingBreathing
Rating(010)
1
ReactionStatement
Repetitiveshortandfastbreathsservednoimmediatealleviationorrelaxation
duringandafterthebreathingexercise.Idid,however,feellightheadedand
experiencedlightdizziness,whichledmetostoptheexerciseshortyafterI
began.Duetheseunfortunatecircumstances,Illmorethanlikelyavoidthis
exerciseandseekoutothermethodstopreventunnecessaryhealth
complications.
NameofTechnique#2 NostilBreathing
Rating(010)
6
ReactionStatement
Channelingeachbreaththroughthenostrilswhilealternatingbetweentheright
andleftnostrilofferedmerelaxation,butonlytoalimitedextent.AlthoughIdid
enjoythebriefstateofcalmness,Isoonbecameboredduetotheconstant
repetitionofclosingandopeningeachnostril.Idid,however,noticemy
concentrationslightlyimprovedafterperformingtheexercise.Illmorethan
likelytrythistechniqueagaininanattempttoseewhetherornottheresults
vary,butnonethelessIfeelthattechniquecanservejusticeifdonefrequently
andcorrectly.
STRESSRECORD:
TopStressor:Whatwasyourtopstressorthispastweek?Bespecific!Noneedtowritea
paragraph,butdontsimplysaymyjobforthestressor.SaymyjobisboringandIneverget
anypraiseforthethingsIdoright.
InitialIntensity:Ratetheintensityofyourstressoronascalefrom0to10(0=notstressedatall;
10=verystressed!).
Thoughts:Noneedtocensor.
EmotionalReaction:Howdidyoufeel?(angry,frustrated,overwhelmed,irritated,etc.)
PhysicalReaction:Howwasyourbodydifferent?
BehavioralReaction:Howdidyoubehavedifferently?
Whatdidyoudo?Feelfreetodoyourownthing(e.g.tookawalk,watchedTV,etc.)orusethe
copingand/orrelaxationtechniquesthatyouwereassignedthisweek.
NewIntensity:Afterdoingsomethingaboutyourstressor,ratetheintensityofyourstressoragain
ChronicorAcute:Isthisaonetime,quickstressororhasthisbeenastressorforawhile?
EustressorDistress:Wouldyoucategorizethisstressoraseustressful(diditmotivateyouinany
way?)ordistressful(nothinggoodcamefromthisstressor)?Ifitwasalittleofboth,indicatethe
percentage(e.g.10%eustressful;90%distressful)
NextTime:Whatareyougoingtodothenexttimeyouencounterthisstressororasimilar
stressor?Why?
TopStressor(onesentence)
Misplacingmycellphoneatthegym.
InitialIntensity
10
Thought(s)(oneortwosentences) Iwontbeabletocallmyfamilyandfriendsifadireemergencyweretohappen.

EmotionalReaction
PhysicalReaction
BehavioralReaction
Whatdidyoudo?(onesentence)
NewIntensity
ChronicorAcute
EustressorDistress
NextTime

Frantic,worried,andfrustrated
Iexperiencedseverechestpains,rapidbreathing,andamildheadacheduringandafterthe
stressor.
Iwasbelligerenttothestafffornothelpingmefindmyphone.
Afterthebriefsecondsofparalyzingfrustrationsubsided,Idrovebacktothegymtodiscover
thatmycellphonewasstillinitsoriginalplaceIdleftitin.Phew!
1
Temporarilymisplacingmycellphoneatthegymwouldbeconsideredanacuteformofstress.
Thistypeofstressorwouldbecategorizedasaformofdistress.
IfandwhenIdoloosemycellphoneagain,Iplanonplacingmycellphoneinaknown
designatedlocation,suchasmypocketorgymbag,sothatImreadilyabletoaccessmyphone
withoutsecondguessingwhereIlastleftit.Thiswillenablemetopreventmybelongingsform
mebeinglostorstolenwhileImatthegym.
12/7/13