1. 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

2. Cho 2
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 17th 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.

3. Cho 3
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.
0
1
2
3
4
5
6
7
8
High
Normal
Low
Bad FeelingsBefore Using MyBehaviour

4. Cho 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Exhausted
Level High
Normal
Low
Anxiety
Level High
Normal
Low
Stressed
Level High
Normal
Low
Complaint
Level High
Normal
Low
Sensitive
Level High
Normal
Low
Depressed
Level High
Normal
Low
Aggressive
Level High
Normal
Low
Complicated
Level High
Normal
Low
Discontent
Level High
Normal
Low
Tense
Level High
Normal
Low

5. Cho 5
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.

6. Cho 6
3. Learning Strategies
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.
Color Behaviour Chart Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Purple
Green
Yellow
Red
Blue
Orange
 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

7. Cho 7
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.
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
0 2 4 6 8
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Strategies for Dealing with
Feelings
After Changing

8. Cho 8
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.

9. Cho 9
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.

10. Cho 10
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.

11. Cho 11
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.