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Semester Long Project Instructions for Journals (All 6 journals worth a total of 40 points) Step 1: Choose an activity to participate in for the remainder of the semester: · Journaling as Therapy · Nature Therapy – nature walks · Exercise as Therapy · Meditation/Mindfulness Therapy( done) · Mindfulness Music Therapy You must participate in the activity you choose at least 3 times per week minimum, and hopefully you will participate more--- in this case, the more you participate the better the result. You are allowed to change activities if after giving the activity a “good faith effort” for a week or two you find it is not helping you reduce your stress levels. Step 2: You are required to submit 6 journal entries throughout the semester. Please click on “journals” to see weeks that you must complete a journal entry. The journal entry you submit MUST be written as a culmination of the experiences you have had by taking part in the activity for that given week. For example, you have participated in Meditation 3x’s in the week that you must journal. In your journal entry, you will be writing about all 3 meditation experiences. Each entry should be 1-2 pages. Scroll down to see “questions to think about when writing your journal” below. I am expecting to see these questions answered in your 200 word (minimum) journal entry. Feel free to include more information as needed. Journaling: A lot of people journal about their emotions from the day. People will often include details about frustrations they’ve experienced, or even positive interactions that they are grateful for. The journal can also serve as a “gratitude journal” and you might include a list of at least 5 things you are grateful for each day. Nature Therapy: Taking walks outside in general can provide relief from stress as indoor lighting and stale air can contribute to negative emotions. If you are can walk in an area full of nature that would be desirable, however not necessary. Notice the details about the trees, grass, bushes and the environment that you typically do not pay attention too. Think about what you appreciate about those things as opposed to the indoor environment. Exercise Therapy: Engaging in activity routinely (at least 3x per week) that promotes a release of stress and tension such as: cardio exercise (treadmill, bike, elliptical trainer) etc. Strength training (machines or free weights), a fitness class (yoga, Zumba, cardio pump, BodyFlow etc.) Meditation/Mindfulness: Finding a quiet place with no distractions (phones, tv’s etc.) with nature sounds (YouTube) or complete quiet. Paying attention to your breathing and allowing any thoughts to come and then go without judgement. This should be completed at least 3x per week for a minimum of 10-15 minutes….. or as long as possible. It sometimes take several minutes to settle down and get focused on relaxing and just “BE-ing”. Mindfulness Music Therapy: Certain types of music can elicit the relaxation response (para sympathetic ) in the body. It is important to choose a music style that will relax you and not “rev” you up. Styles typical of eliciting this response are light classical music, slower paced/beats per minute music, nature sounds (ocean waves, rain, crickets chirping, forest sounds), piano, flute, violin music etc. Be mindful to choose music with very few lyrics or none at all. The goal is to “stop the mind chatter”, and not concentrate on what the lyrics are saying. Be sure to engage in music therapy at least 3x per week. Questions to think about and answer when writing your (200 word) journal entries: · Date(s) of the activity that you participated in · What activity did you participate in? · Where did you participate in the activity? · What was your mood like before participating in the activity? · What was your mood after participating in the activity? · How long did you successfully participate in the activity? · Once you started, how did you feel while participating in the activity? · Did you participate alone or with others? · What thoughts did you encounter while participating in the activity? · Were you able to calm the “mind chatter”? · How did you feel after your activity session? · Did you find some stress relief? · Did you feel more balanced, calm and peaceful after your session? · Will you be continuing with this activity or trying a new activity? It is important to include as much detail as possible when you write in your journal. The reader should be able to get a great idea of the sensor experience you had while engaging in your activity of choice.