PUBHLTH 160 My Body/My Health
Unit 2 – Resilience & Stress Reflection Journal Description
This journal entry has two activities:
Activity 1 – is about practice of gratitude.
Activity 2 – is a reflection activity called “Life Map Exercise”
Due Date: Check the Course Calendar on Blackboard
See below for grading criteria
Note: You will complete both activities and write about your experiences in a single journal entry for Unit 2.
Activity 1 – The Practice of Gratitude
Why this activity?
Research suggests that people who
regularly express gratitude report better health, reduce their risk of heart
disease, get better sleep, strengthen feelings of connection and satisfaction
in their relationships, feel more satisfied with their lives, more joy and optimism,
and less anxiety.
Do this:
Look at the provided sheet of gratitude
practices (PDF file). Choose and carry out a different gratitude activity to
practice (one a day, for a total of five activities). Each day keep notes
describing what gratitude activity you practiced, and what took place. Be
specific: in your notes include details about what/how you felt and thought
before, during, and after each activity. Dare to be adventurous…step out of
your comfort zone and choose activities that represent a bit of a stretch!
What to Write in Your Journal Entry
Under “Activity 1”
In your journal entry list the five
gratitude activities you choose, and describe what you did in each activity.
For example you might choose the activity, “When you are feeling sad, upset, or
angry, notice and stop. Pay attention to your breath. Think of three things you
are grateful for.” You should write this down, and describe what took place
when you did this. Be sure to include details about what/how you felt and
thought before, during, and after the activity. Among the five gratitude
activities you practiced, which two activities had the greatest impact on you,
and why? How might continuing each one of these practices on a regular basis
contribute to your well-being?
The required word count for Activity 1
is 250-550 words using 12-point Arial font.
See below for additional grading criteria.
Activity 2 – “Life Map Exercise”
Why this activity?
This activity is helpful for putting
one’s life in perspective, seeing the “big picture”, and getting to know
yourself better. It can contribute to giving you a better grasp on who you are,
where you’ve come from, and where you might be headed next. It can also show
you patterns/themes in your life you may not have recognized before. For some
people reflecting on this activity can additionally bring greater hope or
motivation in current situations.
This activity has two parts (A and B) described below:
Part
A – Creating Your “Time Line”
You will need cardboard, or a large
sheet of paper (you can tape several pieces of plain white printer paper
together to create a larger one). Feel free to adapt and use other materials
you may have at hand, as long as you can produce a similar result.
You will also need three different colors of “post-it” or “sticky” notes (you can create your own, but you must use three different colors of paper or three distinctly different colors of markers that would show up clearly in a photo)
Do This:
(Take 25 minutes to complete this part
of the activity - don’t try to dig too deeply. You want what comes to mind
easily and quickly)
·
Draw a line along the length of the
paper. This will be your “time line”
·
Choose one color of “sticky” note and
write down “pleasant” experiences in your life (e.g. growing up in a loving family).
You might also include the name of a person or an activity, a specific memory
of an encounter, or even a place, etc. You need to have at least five of these
sticky-notes on your timeline, with a different item on each one.
·
On the second color of sticky note
write down “painful” situations (e.g. broken relationship). It’s important to
write these situations down as “painful” if that is how they felt at the time.
Even if something good came out of it later, if it was painful at the time you
went through it, it needs to go on this color (and not the “pleasant
experiences” color). “Painful” doesn’t have to be hugely traumatic. If piano
lessons weren’t a good experience, you’re allowed to write that down. Nothing
is too trivial as long as it has meaning for you. You need to have at least
five of these “sticky-notes” on your timeline, with a different item on each
one.
· Arrange both colors of “sticky notes” in chronological order along your time line (it can help to brainstorm things in sections like early childhood, high school, college, or in 5 or 10 year increments – it depends on how old you are, and how detailed you want to get).
Part
B – Reflecting on your “Time Line”
Take another 20 minutes or so, to just
sit and notice what is on your life map. Is there more of one color than the other?
Are there many of events in a certain time period, and less in another?
·
As you assess what you’ve written take
a third color of “sticky note” and write down the lessons that you learned
through these defining moments (e.g. Trying new things makes me grow). Place
these along the bottom of your time line.
You need to have at least three of these “sticky-notes” on your timeline.
· One of the best things you can do with your time line is share what you have learned with someone else - maybe your best friend or a small group; talking through your story with someone else may give you even more insight into the shape of your life story (Note: this step is recommended, but optional)
What to Write In Your Journal Entry Under “Activity 2”:
·
Take a picture of the final result and
paste it in your journal entry.
Tip: Use the “insert/edit image” function on the bottom row of the journal
entry tool bar on Blackboard to do this (it looks like a little mountain, next
to the paper clip). Important: If you
don’t include this picture, you will not receive any points for Activity 2.
· List the lessons you learned through viewing your timeline events (your third color of “sticky note”). Identify themes/patterns (2 or 3) you recognize by looking at your timeline that make you a more resilient person, and say why. Grading Rubric for Unit 2 Reflection Journal. The required word count for this is 200-400 words, using 12-point Arial font (see below).
This Journal Entry is worth 100 points.
Activity 1 is worth 50/100 points
Activity 2 is worth 50/100 points
Activity 1 will be graded according to the degree to which:
· It demonstrates thoughtful engagement in at least five activities (worth 15points)
· It demonstrates self-reflection, understood as careful thought about your feelings, thoughts, and experiences (worth 20 points)
· It is well thought-out and developed, with content that is specific and appropriate (worth 10 points)
· Grammatical or spelling errors undermine the overall the effectiveness of your work (worth 5 points)
· It follows the required word count and font (250-550 words) using 12-point Arial font) (worth 5 points)
Activity 2 will be graded according to the degree to which:
· It demonstrates self-reflection (understood as careful thought about your feelings, thoughts, and experiences) and follows the required word count (200-400 words (worth 25 points)
· Number and color of “sticky notes” on time line (worth 10 points)
· Quality of the picture uploaded (the picture must be clear, and the writing on the “sticky notes” must be clear, and easy to read) (worth 10 points)
· Grammatical or spelling errors undermine the overall the effectiveness of your work (worth 5 points)
MBMH Policy for Late Journal
Submissions
Points will be deducted from late
submission of reflection journal entries as follows:
· 20 points will be deducted from journal entries posted on Blackboard ANY TIME after 11:59 PM on the specified due date, up to the first 24 hours.
· 20 additional points will be deducted each 24 hours after this, up to 72 hours after the specified due date.
· After 72 hours you will receive a zero (0) for your journal entry assignment in that Unit.
We strongly suggest that you do not
wait until the last minute to post your journal entries as there is always the
chance that technical problems (internet, hardware, etc.) might interfere with
your ability to upload your work onto Blackboard.
We will not be able to grant exceptions to this grading policy for late
entries!
Journal Grading Scale:
Needs Improvement: 0-73.9 points
Meets Expectations: 74-89.9 points
Exceptional: 90-100 points (Exceptional work is defined as work that goes above
and beyond the prompt and shows creativity, thoughtfulness and reflection)
4