TITLE: ONLINE FIANAL EXAM PAPER

STUDENT NAME: DIANA (SEO HEE) CHO

STUDENT NUMBER: 034 – 556 – 134

COURSE NAME: PSY100

COURSE SECTION: MC

PROFESSOR: BOB GREGORY

DUE DATE: 10 APRIL, 2014

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Since I was in high school, I used to feel worried about what I do all the time because I

had a lot of work to do, especially when it comes to studying my subjects. I actually could not

take control of my personal feeling at that time because of my friends and school teachers

surrounded around me and studies. I want to be cured using psychological remedy, so I analyze

my feeling based on tracking sheet of my daily behavior changes from March 17 th to 23 during

school.

1. Goal Setting and Monitoring

I would like to change my usual feeling, which are worries. As I used to feel very

nervous and worried a lot in my high school life, those feelings are continued even now. My

precise goal is to decrease and stop this frequency of my emotions, in order to re-find my

personality which I used to have. Before going to my high school, I was very active and not

really worried about what I did in my life.

If I try to change my personality, my benefits will be that I can bring my original

personality back and I can also be more comfortable whenever I meet and talk with people. Most

of all, I may be able to have self-confidence when it comes to challenging whatever I want to try.

To establish my plan for changing my emotion, I kept track of daily chart for feelings

during the last seven days and I found out that the levels of ten feelings were totally different per

each day. I wrote ten feelings that I usually have with three types of level before starting keeping

track, and during those times, whenever I came back to home after finishing my school, which

was usually at 9:30 p.m., I checked the level that I felt at that time per each emotion.

I used my strategy, which was that I put some solutions for dealing with worries and

indicated six types of colors that show from the most positive to negative feelings each day. I

implemented this strategy for changing my emotions from March 24th to 30th.

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Mon

day

Tuesd

ay

Wed

nesd

ay

Thursd

ay

Frid

ay

Satu

rday

Sunda

y

0

1

2

3

4

5

6

7

8

High

Normal

Low

Bad Feelings Before Using My Behaviour Strategy

2. Motivation

Before changing my feelings, anxiety, stress, complaint, and depression are almost

typical parts of feelings I usually had for seven days. According to the cart which shows all my

bad conditions per day based on the three levels of feelings, these are represented as my counter-

motives for achieving my goals. I found out the result that I was mostly getting higher level of

bad feelings as the day passed by. In short, my negative emotions, such as stress, from studying

got bigger and bigger because I tried to stay at school and did my assignments almost every day.

On Sunday, I felt extremely tried and stressed, so I could not take control of myself before

starting school.

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Monday Tuesday Wednesday Thursday Friday Saturday SundayExhausted

Level HighNormal

LowAnxiety

Level HighNormal

LowStressed

Level HighNormal

LowComplaint

Level HighNormal

Low

SensitiveLevel High

NormalLow

DepressedLevel High

NormalLow

AggressiveLevel High

NormalLow

ComplicatedLevel High

NormalLow

DiscontentLevel High

NormalLow

TenseLevel High

NormalLow

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On Maslow’s hierarchy of needs, my motivation for changing feelings should be related

to self-actualization needs, which is the most developed motive to satisfy our own talents and

potential (Mortensen) 1. The only needs I need to fulfill are not just the basic, such as love,

affection, safety, security, and close relations with family and friends, but psychological

satisfaction. To overcome my worries, my counter-motives, such as those ten bad feelings, have

to be removed by fulfilling self-actualization. Before somebody helping and supporting my

motivation, I need to put my effort on changing those feelings into positive ones. It means that it

is very important for me to stay calm and get motivating power for achievement to study.

Intrinsically, I was really motivated to change my mind because it was very harmful not

only mentally, but also physically for me. If I did not change it for my refreshment, I might have

weaker mind to study hard and be also sick of doing my school life every day. Furthermore, I

could not feel any motivated from studying because the more I was worried, the less I achieved

higher GPA for subjects.

Extrinsically, I usually thought that my parents will be very disappointed of me. When I

got stressed from writing my research essay twice during weekend, my mother was more worried

about me. She advised me that I need to learn how to control my mind and it is not good to

complain about too many assignments I have to deal with all the time. Otherwise, I have no

choice but to give up all I have tried my best for so far and go back to my country. Those words

from my mother made md definitely change my thought.

1 Mortensen, Kurt. "Maslows Hierarchy of Motivation." (2006): n. pag. Ezinearticle.com. 10 Aug. 2006. Web. 4 Apr. 2014.

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3. Learning Strategies

Color Behaviour Chart Monday Tuesday Wednesday Thursday Friday Saturday SundayPurpleGreenYellow

RedBlue

Orange 2

(Purple: 6, Green: 5, Yellow: 4, Red: 3, Blue: 2, Orange: 1)

To overcome my emotions, I put six colors, which represent that purple is super great,

green is very good, yellow is good, red is not bad, blue is bad, and orange is super bad. As I

thought six solutions specifically for changing emotions, I checked yes or no per each solution

from Monday to Sunday after one week.

When I tried to change my daily habit, I wondered if I really can change my present

conditions before starting practicing my solution. On Monday, I came to school at 11:00 a.m. to

make my schedule for one week even though I did not have any class that day. After organizing

my works until 5:00 p.m, I met my close friend and ate together outside. When I was back to

home, I made a plan for Tuesday while listening to music. I went to sleep at 10:00 a.m. to wake

up at 6:00 a.m. next day. As I had the whole sequent classes until 4:30 p.m. on Tuesday, I tried to

have enough conversation with friends during the break times. After going back to home, I ate a

big dinner to make myself relaxed and started doing my reports while listening to music.

2 "Mommy Go Lucky: Behavior Reinforcement Charts: A Mom's Best Friend!" Mommy Go Lucky: Behavior Reinforcement Charts: A Mom's Best Friend! N.p., 23 Oct. 2013. Web. 03 Apr. 2014.

Develop a sociable conversation with classmates from Monday to Friday Sleep for eight hours at least three days a week Listen to dancing music before going to sleep Make your times arranged for doing projects every day Go out to eat with close friends twice a week Have a huge food for dinner every night

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Wednesday was very flexible day for me to work on my projects with having a lot of time, so I

had a chance to check my schedule again. After 3:30 p.m., I went to restaurant with my friend to

take a rest. At home, I studied for next day’s tests until 2:00 a.m. On Thursday, after finishing

my classes, I tried to talk to friends a lot to avoid my fatigue. I came to home at 5:00 p.m. and ate

a huge dinner, in order to relax. I slept for nine hours, so I could feel okay on Friday to attend the

class. During weekend, I slept enough and studied for next week. That was why I did not feel

stressed a lot.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

0 1 2 3 4 5 6 7Strategies for Dealing with Feelings

After Changing

4. Emotional Barriers and Social Support

This method of learning strategies helped me get rid of my stress during this semester. I

have eight courses for this semester, so it is very hard to manage my time and there are a lot of

reports, group presentations, and field trips I have to do. I always feel tense and upset because of

cooperating with teammates and a lack of time to relax and proper study. Those strategies

especially made me enable to make organized schedule and I could revise it again and again to

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be managed well. Although I had a lot of projects to do until due dates, I could feel flexible and

distressed due to those changing styles.

One thing that I had a problem with was that I sometimes had a big headache. Even

though I could cope with stress well during the week, I was very sick because of that pain on

Tuesday. That was because I was mentally uncomfortable and tense whenever I meet friends and

stay at 3school. I only have my decision, which is to manage my GPA very well, in order to get a

professional job and have never forgotten that desire all the time. I used to feel jealous of

somebody who did their work more than my effort, so I could not stand this pain to be compared.

My emotion was always ambitious to achieve my goals I decided, so that it was very hard to

overcome this barrier in my life. However, as I implemented my strategies, such as listening to

American music, I became interested in those cultures, not just Korean society. I could deal with

my stationary perspective, by being interested in some American singers and their actions while

listening. In short, I realized that I do not need to be stressed of other people’s efforts and works,

so I admitted that people have their own ways to live in their lives.

In addition, when it comes to thinking about coping with stress, social support is needed

to get help from family or friends. Whenever people want to have a solution with psychological

or professional work, they need somebody who can give their extensive skills to consult and

negotiate with them as coordinators (“Steps to Breaking down Stress Barriers for Family and

Professional Caregivers of Dependent Persons”).3

In my experience, my close friend was very helpful for me to achieve my goal. She tried

to give some examples of her experiences, which were related to my situation. She said that

“your problem is not very big, so you do not need to be stressed and painful. I am also an

3 "Steps to Breaking down Stress Barriers for Family and Professional Caregivers of Dependent Persons." Examiner.com. N.p., 11 May 2010. Web. 4 Apr. 2014.

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international student here, so when I used to study English at academy, in order to go to college,

I felt like I want to give up everything because even though I tried to apply for many colleges so

far, the schools never allowed me to be accepted for almost one year. Compared to you, I had to

practice English a lot to follow all courses in school. I had so much stress at that time and

nobody cared about me. However, I tried not to only focus on studying, but to enjoy my life in

Canada, in order to overcome my anxiety. However, I could easily go to college here and had no

problem with following professors’ lectures. Do not just think that it is stressful. Try to think that

I am the happiest person in the world, I am not afraid of anything, and do think positively”.

Those words from my friend actually motivated me to change my feelings and now I feel

confident of everything as long as I have a goal that I have to accomplish.

5. Conclusion

As a result of using those strategies, I felt that I had a lot of useful outcomes of changing

my bad emotions. Specifically, I could have a little more time for taking some rest, such as

watching American TV shows or listening to music almost every night before going to sleep. I

could also realize how complicatedly I made my plan for studying before changing behaviors. To

explain, I made lists for setting my goals, in order to spend my time properly. I all put names of

projects that I need to complete first, wrote extra works that may happen just in case, prioritized

those works orderly with times, and wrote them on my school planner including their due dates

to finish. I also set up system, such as computer blackboard, to make myself remember all.4

Finally, I repeated checking my lists I did and I did not do yet per each night, in order to make

sure whether I can complete all or not. Thanks to those lists, I could be entirely confident of

myself improving self-management for dealing with stress. Most of all, those did not make me

do my projects overnight.

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To accomplish my goal, I may also have to face with more barriers to overcome in the

future. According to my lists of changing my feelings, I tried to eat a huge dinner almost every

night, in order to reduce my stress. When I apply for a job and prepare it, I will need to lose my

weight to satisfy all conditions of being a flight attendant. In order to succeed on my diet, I may

have to put my effort on it to get rid of stress. However, if I make some lists of the way to have a

healthy diet, I need to put many fun activities, including my hobbies. For instance, I can play the

cello or piano, not just exercise two or three times a week as for hobbies, in order to avoid

getting stress from diet. Otherwise, I may have not only mental problems, but also some physical

symptoms, such as a big headache, sweating, and sleep deprivation as my stress will increase

doing my diet. In short, I can have another beneficial outcome by changing my strategies of

controlling my emotions in the future.

I learned that I can be empowered by overcoming my stress from studying and I do not

have to be worried about too many works because I can find many other methods of solving

those mental problems. I realized again that the most important thing to be more successful in

becoming confident is to manage my time well. It is also very necessary to learn self-

management, including physical and mental trainings.

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Works Cited

"Mommy Go Lucky: Behavior Reinforcement Charts: A Mom's Best Friend!" Mommy Go

Lucky: Behavior Reinforcement Charts: A Mom's Best Friend! N.p., 23 Oct. 2013. Web.

03 Apr. 2014.

Mortensen, Kurt. "Maslows Hierarchy of Motivation." (2006): n. pag. Ezinearticle.com. 10 Aug.

2006. Web. 4 Apr. 2014.

Scott, Elizabeth. "Get Your Time and Your Life Back Under Control." about.com.Stress

Mangement. N.p., 22 Feb 2012. Web. 5 Apr 2014.

"Steps to Breaking down Stress Barriers for Family and Professional Caregivers of Dependent

Persons." Examiner.com. N.p., 11 May 2010. Web. 4 Apr. 2014.