NSTP2-CWTS 2 | 2nd Semester AY 2021-2022

Assessment Task 6: Self-Care for Wellness

Name: Guinto, Axl Mhay N. NSTP2 Course Number: 473

Student Number: 211-0693 Program: BSME

PART 1: SELF-CARE PLAN DOCUMENTATION

DAY 1: April 8, 2022 (Friday)

Picture Activity Self-care Area Time and Duration
(e.g., jogging, meditation, (refer to the discussion/ (e.g., 7:00-7:15 AM/
painting, etc.) see Module 6) 15 minutes)
1. Warm-up Exercising 1. Physical 1. 7:30- 8:00 AM/
2. Gardening 2. Physical/Emotional/Intellectual 30mins
2. 8:15- 8:45/ 30mins
 DAY 2: April 9, 2022 (Saturday)
Picture Activity Self-care Area Time and Duration
(e.g., jogging, meditation, (refer to the discussion/ (e.g., 7:00-7:10 AM/
painting, etc.) see Module 6) 10 minutes)
1. Going to church 1. Spiritual 1. 8:00- 9:00AM/1hr
2. Spoiling myself with 2. Physical 2. 4:00-4:30PM/ 30mins
foods I love

DAY 3: April 10, 2022 (Sunday)

Picture Activity Self-care Area Time and Duration
(e.g., jogging, meditation, (refer to the discussion/ (e.g., 7:00-7:10 AM/
painting, etc.) see Module 6) 10 minutes)
 1. Going to church 1. Spiritual 1. 9:00-11:00AM/2hrs
2. Going out with friends 2. Social 2. 3:00-6:00pm/3hrs

DAY 4: April 11, 2022 (Monday)

Picture Activity Self-care Area Time and Duration
(e.g., jogging, meditation, (refer to the discussion/ (e.g., 7:00-7:10 AM/
painting, etc.) see Module 6) 10 minutes)
 1. Warm-up Exercising 1. Physical 1. 7:30-8:00AM/30mins
2. Movie marathon with 2. Social 2. 7:00-9:00PM/2hrs
family 3. Emotional 3. 9:30-9:45PM/15mins
3. Cuddling with my dog

DAY 5: April 12, 2022 (Tuesday)

Picture Activity Self-care Area Time and Duration
(e.g., jogging, meditation, (refer to the discussion/ (e.g., 7:00-7:10 AM/
painting, etc.) see Module 6) 10 minutes)
 1. Hiking with family 1. Physical/ Social/ 1. 10:00- 11:00AM/30mins
2. Cycling Environmental 2. 4:00-5:00PM/1hr
3. Self-reflecting/ 2. Physical/ 3. 9:00-9:30PM/30mins
Journaling Environmental
3. Intellectual/Emotional

DAY 6: April 13, 2022 (Wednesday)

Picture Activity Self-care Area Time and Duration
(e.g., jogging, meditation, (refer to the discussion/ (e.g., 7:00-7:10 AM/
 painting, etc.) see Module 6) 10 minutes)
1.Warm-up Exercising 1. Physical 1. 7:30-8:00AM/30mins
2. Listening to music 2. Emotional 2. 10:00-11:00AM/1hr
3. Learning to play an organ 3. Intellectual 3. 6:00-7:00pm/ 1hr

DAY 7: April 14, 2022 (Thursday)

Picture Activity Self-care Area Time and Duration
(e.g., jogging, meditation, (refer to the discussion/ (e.g., 7:00-7:10 AM/
 painting, etc.) see Module 6) 10 minutes)
1. Exercising 1 Physical 1. 7:30-8:00AM/30mins
2. Going to church 2 Spiritual 2.6:00-7:00pm/1hr
3. Reading stories 3 Intellectual/ Emotional 3. 8:00-9:00pm/ 1hr

PART 2: GRATITUDE TRACKER

(Today, I am grateful for …)
Day Day 1: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7:
(Show your mood of the day through a selfie.) April 8, 2022 April 9, 2022 April 10, 2022 April 11, 2022 April 12, 2022 April 13, 2022 April 14, 2022
Picture

- (Everyday) -God giving me -God giving me -God giving me -God giving me -God giving me -God giving me
I’m grateful for another day to another day to live another day to another day to another day to another day to live
God giving me live -having a live live live -having a complete
List of the things you are grateful for

another day to -having a complete happy -having a -having a -having a happy family
live complete happy family complete happy complete happy complete happy -home to live and
-having a family -home to live and family family family foods to eat
(List at least five every day.)

complete -home to live foods to eat -home to live and -home to live and -home to live and -having a good
happy family and foods to eat -having a good foods to eat foods to eat foods to eat sleep
-home to live -having a good sleep -having a good -having a good -having a good -opportunity to get
and foods to sleep -opportunity to get sleep sleep sleep an education
eat -opportunity to an education -opportunity to -opportunity to -opportunity to get •
-having a good get an education •having good get an education get an education an education •blessed day
sleep -having friends in my life •passed grades •passed grades in •passed grades in •chill day without
-opportunity to complete senses •nice day with my in exams exams exams school works
get an •eating foods I friends •having quality •breathing fresh •having material
education want and love •my family have time with my air today from things like phones
• strong faith in God family nature and internet
•having my pet connection
 PART 3: INSIGHTS
Note: Answer the following questions BRIEFLY.

(a) Describe your experience in this activity. What is/are its effect/s in your physical/mental/emotional
health? Why did you choose those activities for your self-care plan? What are your expectations in
doing it consistently, and your experiences after doing the activity?
During this activity, there are lots of positive effects in my physical, emotional and mental health.
Through doing this plan, especially through consistently exercises, I feel energized and I feel I’m more
physically fit than before. It reduces my back pain and other pain in my body everyday I wake up. Additionally,
some activities help me to become emotionally healthy in the way that it calms my emotions during night. Self-
reflecting and simply listening to music enhance my mood and reduce my negative thoughts. Socializing with
my friends and family brings joy and relieve stress to my mental health and well-being. Learning new
instrument also help me to train my mind and help me avoid mental exhaustion. Gardening and cycling gives
me a peace of mind and get away with stress of school works. I chose all of these activities because I’m happy
doing it and all of it are my comfort things to do. After this activity, I realized even more that going to church
has a big role in my self-care routine. God knows how much I’m sad and trying hard to improve myself and
because of this activity I will love myself more and continue my self-care plan for a healthy long life.

(b) Discuss why it is important for you to have a personal self-care routine/plan.
Having a self-care plan is very important because it will enhance your overall health, reduce stress,
anxiety and depression, reduce the risks of diseases and it promotes long life span. In terms of physical health,
having a self care plan will help you to stay fit, healthy and energized. In terms of mental health, it will play a
big role in taking good care of your thoughts and feelings so that you will be more capable of dealing with
stress and navigating big life challenges. In terms of emotional health, it will help you to bring awareness to
your emotional lives in a healthy way. Taking time out of each day to nourish all of our bodies and minds allows
us to live healthier, happier, and more fulfilled lives. Moreover, prioritizing self-care is the key to becoming
more productive at home and at work. Self-care plans also prevent you from falling into bad habits and equip
you with coping skills that help you manage stressful situations and challenging life events. People who
exercise self-care have improved cognitive capacities, including better focus and concentration. As a result,
they are more likely to produce.

(c) How does taking care of oneself benefit the community that you belong to?
Taking care of oneself benefit your community that you belong to. If we will take care of ourselves, we
will be healthy and happy. If other people in our community did the same thing, they will be healthy and happy
also. Everyone in the community contributes to the community as a whole. Therefore, if everyone take care of
themselves the community that they belong to will be happy and healthy. The benefits you received as you
take care of yourself will benefit others too because you are living in one community. Taking care of yourself
involve socializing with other people which means benefits will be shared throughout the community.

(d) Why should you encourage other people to have their own self-care routine?
Encouraging other people to have their own self-care routine is very helpful not just for themselves but
also for everyone in the community. There is an underlying assumption that we must always be active in a
society where individuals are expected to work long hours and forego vacation days, which might take away
opportunities for self-care. However, by taking some time to participate in self-care, you can relieve the
pressures of everyday life and reset yourself to a healthy state where productivity may once again be
maximized. There is still work to be done for all of us, though. Self-care is an important activity to engage in on
a daily basis. This will result in a greater balance across your wellness dimensions, as well as enhanced
overall health and wellness. With all of the challenges and changes we're facing with COVID-19, it's more
important than ever to be kind to ourselves and prioritize self-care.