Running Head: STRESS MANAGEMENT 1

Stress Management:

Name:

Institutional Affiliation:
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CHAPTER 13

EXERCISE 13.3 HOBBIES AND OUTSIDE INTERESTS

Part 1

1. What are your current outside interests? Name three things or activities that you

partake in on a regular(weekly)basis.

My current outside interests include singing, dancing, painting and socializing.

The three activities I partake on a regular/weekly basis include;

a. Studying

b. Working

c. Watching trending movies and series

2. If you had a hard time coming up with three specific outside interests that qualify as

true hobbies, or perhaps you are looking for some new interest to enter your life,

what are some examples of things you have always wanted to do or get involved

with, or groups or organizations you always wanted to become a member of that can

you get started in this direction.

a. Joining a charity group to assist the homeless

b. Joining a dance group in my hometown

c. Starting a career as a musician

3. Playing the guitar, knitting a sweater, or making plans to remodel the kitchen are

great things to do, but they require time. Making time for hobbies and outside
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interests require some discipline. What steps do you take to ensure that you have

time to fulfill your passions of your personal outside interests?

I always plan my week every Sunday to ensure that I have ample time to fulfill my

passions and interests. In the weekly schedule, I prioritize and assign most of my

productive time, daytime, to urgent tasks such as studying and working. This allows me

to assign the remaining time to my hobbies and interests.

I also observe the three-minute rule. The rule states that if a task requires less than three

minutes to complete one should carry out the task immediately (Oliver, 2000). By

observing the rule, I am able to be more productive and create time for my hobbies and

interests.

4. Would you say that your involvement in one or more of your hobbies has a transfer

effect in other aspects of your life? If so, how? Please explain.

My involvement in my hobbies has a positive transfer effect in other aspects of my life.

Taking part in my hobbies and interests after work and classes makes me feel more

relaxed and happier. It also makes me more productive and present at work and school.

For instance, spending my evenings with my friends always makes me feel more excited

and hopeful about life. It is always fun and it makes me feel more energized.
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Part 2

1. How did you feel before, during and after completing the exercise?

I was not hopeful about life before the exercise. However, during the exercise I felt more

hopeful. The exercise helped me to understand my most preferred interests and hobbies. I

felt more empowered after the exercise. This is because I was able to understand how I

could make my life and more exciting by participating more in my most preferred

interests, socializing and painting.

2. Why did you choose the one you did?

I chose ‘Hobbies and Outside Interests’ because I have always felt like my life was dull.

3. Did you learn anything about yourself?

Yes, I learnt that for a long time I have neglected to carry out activities that make me

happy and hopeful about life.

4. Did the exercise teach you something new about managing stress in your life?

Yes, I should always make time for my hobbies and interests.

5. Is this a coping skill you might continue in the future? Why or why not?

Yes, it will make more hopeful and excited about life. It will also make more productive.
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CHAPTER 17

1. How did you feel before, during and after the session?

I was anxious about the coming week before the session. However, during and after the

session I was more calm and present. I was able to understand that I was anxious because

I did not understand how to make my life more balanced and meaningful.

2. What type of visualization did you use?

I used imagery audio.

3. Did you experience any physical changes during and after the session (i.e. decreased

heart rate)?

Yes, I did. During the session, I realized I was anxious because I had many tasks to

complete and my weekly plan would not be able to accommodate all of them. The

thoughts made me feel unproductive and overwhelmed.

4. Is this a coping skill you might use in the future?

Yes, I might.

5. Why or why not?

The guided session helped me learn how to control fearful thoughts that make me feel

anxious. I was able to understand that I had the power to control how I feel by being

more present ("Mindfulness Meditation - Guided 10 Minutes", 2019).

6. Video Link: https://www.youtube.com/watch?v=6p_yaNFSYao&t=354s

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REFERENCES

Mindfulness Meditation - Guided 10 Minutes. (2019). Retrieved 29 September 2019,

from https://www.youtube.com/watch?v=6p_yaNFSYao&t=354s

Oliver, S. (2000). Message from the CEO: a three‐minute rule?. Corporate

Communications: An International Journal, 5(3), 158-167. doi:

10.1108/13563280010377554