Middle Tennessee State SEC2 Finding Meaning Joy & Happiness Project HW This is all the information you need after doing the FMJH FORM write tow Page reflec

Middle Tennessee State SEC2 Finding Meaning Joy & Happiness Project HW This is all the information you need after doing the FMJH FORM write tow Page reflection about each activity. Form for Section 2 of the Finding Meaning, Joy & Happiness Project
Use this form for data collection – what you did for each activity. Then, write a two-page reflection paper. In
the paper discuss EACH activity, what you learned about yourself by completing the activity and any intentions
you have set for yourself going forward.
A. Personal Values
My Core Values
How These Value Guides My Choices
1
2
3
B. Positive/Optimistic Thinking
Negative Thought
1
2
3
How I might think about this more optimistically?
C. Unplug yourself for 24 hours! Use no electronic equipment for 24 hours. No cell phone; no iPods; no video
games; no computers or internet; no TV. Reflect on this experience below:
D. Coping Strategies
Current Coping Strategies:
Is this coping strategy effective for you?
New /Healthy Coping Strategies:
How is this new coping strategy working for you?
1
2
3
1
2
3
E. Gratitude/Kindness
Day
Things In My Life I Am Grateful For
Day 1:1
1:2
1:3
Day 2:1
2:2
2:3
Day 3:1
3:2
3:3
Day
Acts of Kindness
Day 1:1
1:2
1:3
Day 2:1
2:2
2:3
Day 3:1
3:2
3:3
F. Meaning/Purpose
Day What brings meaning/purpose to my life
How this meaning/purpose affect my life
1
2
3
4
5
6
Section 2: Connecting to Yourself (60 points)
A. Personal Values
Values provide a framework for behavior and for defining what is important to you.
Everyone has an extensive value system, but this assignment asks you to identify just
three of your most cherished values. We feel happier and more accomplished when we
live congruently with our values, which is not always easy or 10% of the time. Think
about what is most important to you and list three of your core values and how they help
guide your decisions/choices in life.
B. Develop positive/optimistic thinking. How positive or negative is your thinking?
Become the observer of your own thoughts for a few days. Note what you say to yourself
about yourself, others and your life circumstances. How you think affects how you feel
about yourself, how you interact with others and how you deal with challenges. Record
three negative thoughts and for each develop a more neutral or positive/optimistic way of
talking to yourself.
C. Unplug yourself for 24 hours! We live in an electronic world and sometimes don’t realize
how much we depend on our devices and how using them affects our daily lives. So, take
an electronic holiday so you can observe yourself without your devices. Use no electronic
equipment for 24 hours. No cell phone; no iPods; no video games; no computers or
internet; no TV. You may have to do some careful planning and choose the time to do
this wisely to decrease your frustration. Fill in the form explaining what you did and how
you felt during the 24 hours. Reflect.
D. Explore your Coping Strategies. Life is stressful and it’s important to understand
yourself, so we can manage stress wisely. Think about what stresses you and record three
coping strategies that you currently practice. Not all of your current coping strategies
may be healthy or particularly helpful. So, evaluate and record how effective your current
coping strategies are. Then, develop three new healthy coping strategies by choosing 3
different activities from the following list. Record your choices and how effective they
were.
• Breathing exercises. Take at least 3 minutes to only pay attention to the inhale and
exhale of your breath (set a timer). When your mind wanders, stop your thinking and
refocus on the in & out of your breath, nice and deep. Then, try it for 5 minutes! Or
join a meditation group.
• Take a class in Yoga/Pilates; Tai Chi; Chi Gong
You may do a video or DVD for this activity.
• Get professional massage.
• Take time for leisure/play activities- Spend 2 one-hour sessions doing something
you enjoy such as drawing, reading, painting, playing cards, listening to music, or
going to the movies, etc.
• Pet time- Spend time playing with or petting your pet!
• Take a hot tub/steam room- Spend time in a hot tub or steam room to relax. At least
once.
•
•
Walking in nature. Take an hour-long walk alone in nature/beach without
headphones or other distractions. Go to a beach, park or wooded area. Use your five
senses to immerse/interact with the natural world. Breathe slowly and be mindful.
• Practice being present-oriented. Do you think mostly in the past, present or future?
Happy people think mostly in the present. They continually seek to see the beauty in
the things around them, even in the face of challenges. Being present means paying
attention to your surroundings, your feelings, or your actions in that moment. Practice
these activities to be more present.
• Eat a mindful meal. Complete a Mindful Meal, alone or in silence.
Counseling- Contact the University Counseling at Sindecuse Health Center or Center of
Counseling and Psychological Services in Sangren Hall or any counselor of your
choosing to schedule an appointment with a counselor to explore your coping strategies
or to seek assistance with something that has been bothering you. See the counselor for at
least two sessions. Only choose this option if you feel it is appropriate!
E. Keep a Gratitude and Random Acts of Kindness log. This part of the assignment
has two parts:
1. Become aware of what you are grateful for and what brings a moment of happiness or
joy into your life on any given day? How do you feel when you think about being
grateful? For the next three days list three things each day for which you are grateful.
2. Be aware of and practice random acts of kindness with the intention of improving
someone else’s day! Even if it means giving up a little something for yourself! Try
smiling at strangers, buying someone’s coffee who is behind you in line, practice “grace
on the road” when driving, help someone with a door or packages, etc. Slow down, notice
others in your daily life, and take a little care with them! For the next three days list
three random acts of kindness you performed each day.
F. Meaning/Purpose – Having meaning and purpose to your life helps give you a sense of
direction. Explore what gives meaning and purpose to your life. Think of the things
you’re good at and enjoy doing. This may tap into the spiritual realm for many of you.
For instance, do you play a musical instrument? Are you working toward goals that add a
sense of purpose? Once you have given some thought to this question, list six things
currently in your life that bring meaning/purpose and define how you are affected by
them.
Type what you did for each activity in the Part 2 form found under Assignments on
the “content” page of the course. Write a full two-page (minimum) reflection paper
addressing each activity for Section 2. Drop both the forms AND the reflection
paper in the “assignments drop box” on the course website.

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