A compelling passage that best summarized my performance in this week's Genius Hour task is: "Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel" (Brownn, n.d.). This passage has facilitated me in learning that each of our unique pathways to achieving optimal health and well-being is a dynamic process and lifelong skillset that indeed requires self-care. This was an aspect of my experiential learning of mental health that contributed to my growth mindset, which was one of my documented goals from my previous Genius Hour task.
When reflecting back on the stress-reducing strategies I learned in EDUC 4P46, I recall that I felt particularly hesitant when introduced to the technique of journaling because I questioned the effectiveness of my own levels of reflection. However, since I felt extremely content and rewarded after having reduced my stress level with fitness the previous week, I was especially encouraged to challenge myself to journal.
Upon researching journaling techniques to ameliorate my mental health, I found the following two excellent blog resources that provide successful journaling techniques to reduce stress and negativity: 21 Mental Health Bullet Journal Ideas to Help You Relieve Anxiety Fast and 24 Self Care Bullet Journal Ideas for OPTIMAL MENTAL HEALTH. As I consulted these two resources and explored the many effective journaling topics, four mental health journaling techniques that resonated with me most were: (1) The Gratitude List, (2) I'm Done List, (3) Things to Improve On, and (4) Things to Bring You Up When Feeling Down.
Wu (n.d.) argues that "It would also be good to come up with a list of habits or traits you'd like to change for the better because our goal in life should always be to strive towards the best version of ourselves." Reading this particular statement intrigued me to pursue this list in order to best design a constructive list (versus a self-destructive list) that identifies further areas for improvement. As depicted below, a notable aspect I feel I should improve upon is my confidence and habit of continually critiquing myself.
When reflecting back on the stress-reducing strategies I learned in EDUC 4P46, I recall that I felt particularly hesitant when introduced to the technique of journaling because I questioned the effectiveness of my own levels of reflection. However, since I felt extremely content and rewarded after having reduced my stress level with fitness the previous week, I was especially encouraged to challenge myself to journal.
Giphy. (n.d.). Journal Gifs. Retrieved from https://giphy.com/explore/journal
Upon researching journaling techniques to ameliorate my mental health, I found the following two excellent blog resources that provide successful journaling techniques to reduce stress and negativity: 21 Mental Health Bullet Journal Ideas to Help You Relieve Anxiety Fast and 24 Self Care Bullet Journal Ideas for OPTIMAL MENTAL HEALTH. As I consulted these two resources and explored the many effective journaling topics, four mental health journaling techniques that resonated with me most were: (1) The Gratitude List, (2) I'm Done List, (3) Things to Improve On, and (4) Things to Bring You Up When Feeling Down.
1. The Gratitude List
The first journaling strategy I implemented early this week was The Gratitude List, which consists of writing at least one thing you are grateful for everyday (Deane, 2019). The purpose of The Gratitude List is to facilitate the writer to develop a frequent habit to stop to appreciate the world in which they live and also appreciate family, friends, and all who provide support and care. Moreover, this activity has enabled me in realizing that when I am extremely consumed in my stresses and anxiety, I fail to stop to take moments throughout my day to express gratitude and appreciate those who support me in my learning pathway. I have documented my Gratitude List below, which I created with Canva, and have added images to represent who/what I am grateful for.
2. I'm Done List
A second thought-provoking journaling strategy is the "I'm Done List" (Wu, n.d.). This list is implemented in daily and weekly practice for the purpose of limiting the negativity that you produce and encounter (Wu, n.d.). The instructions are indeed quite simple, in which you create a list of negative feelings and/or forces and wish them farewell as you cross each item off your list. This was a very effective journaling strategy as I find that I am my own worst critic and always aim to strive for perfection, but in the process, create a significant amount of stress in doing so. See my list below!
3. Things to Improve On
4. Things to Bring You Up When Feeling Down
An essential list that especially facilitated me in developing a growth mindset and mindfulness approach to my mental health was my list of lifestyle practices and activities to implement in moments of stress, hesitance, and/or sadness. As reported by researchers Kelley,
Lambert, and Pransky (2015), “More mindful people
report less stress, anxiety, depression, anger, and worry as well as more joy,
inspiration, gratefulness, hopefulness, contentment, vitality, and satisfaction
with life” (p. 154). Therefore, implementing the practices in my list below will set me on the path towards reducing my cognitive, emotional, and physiological responses to stress. More importantly, I will become more mindful and share these stimulating techniques with my colleagues to in turn support their mental health practices as well.
Wrapping-Up the Genius Hour Project: What Have I Learned About Myself and Future Implications
My completion of the Genius Hour project has enabled me in articulating that mental health is not merely a product but a process and lifelong journey. This project has enhanced and heightened my awareness of how vital it is for both teachers and students to ensure their cognitive, socio-emotional, physical, and physiological well-being are optimal at all times. However, I also learned that experiencing mental health challenges are opportunities to become resilient and overcome obstacles presented in my academic and social pathway. Challenging myself to participate in guided meditation and vigorous workouts, for example, allowed me to gain a greater sense of confidence and empowerment. As noted in my Genius Hour Project Proposal, I created a Week 4 task that consists of Deep Breathing in order to continue my journey towards ameliorating my stress levels and overall mental health. During this Genius Hour project, I have learned that I can achieve success with ongoing dedication, collegial collaboration and support, and perseverance.
Additionally, as I have learned and documented throughout the Genius Hour Project, challenging yourself in a healthy way is one vital step that must be taken in order to improve your mental health and wellbeing as you are the only person standing in the way of your success. Set goals, put your unique goals on your vision board, and make it happen!
References
Brownn, E. (n.d.). Quote by Eleanor Brownn. Goodreads. Retrieved from https://www.goodreads.com/quotes/4295989-rest-and-self-care-are-so-important-when-you-take-time
Deane, S. (2019). 21 Mental Health Bullet Journal Ideas to Help You Relieve Anxiety Fast! Retrieved from https://mindaya.com/mental-health-bullet-journal-ideas/
Kelley,
T.M., Lambert, E.G., & Pransky, J. (2015). Inside-out or outside-in:
Understanding spiritual principles
versus depending on techniques to realize improved mindfulness/mental health. Journal of Spirituality in Mental Health, 17(3),
153-171.
Wu, S. (n.d.). 24 Self Care Bullet Journal Ideas for OPTIMAL MENTAL HEALTH. Retrieved from https://mommyoverwork.com/self-care-bullet-journal-mental-health/
Comments
Post a Comment