The Purpose of the Self Care Project

Sometimes we are more willing to help others than to help ourselves. Did you know that research from the World Health Organization shows that a majority of people who meet diagnostic criteria for a psychological disorder do not believe their problems are ‘bad enough’ to warrant addressing? The diathesis-stress model shows us that it is essential to take care of ourselves to reduce stress and improve coping in order to prevent psychological disorders from emerging.

The purpose of this assignment is for you to take the time to identify an evidence-based self-care strategy and to actually practice doing it (e.g., sleeping, eating, moving, having fun, feeling accomplished, getting social support, talking to negative thoughts, cultivating gratitude, meditation).

This assignment is designed to help you practice skills related to two of the major course goals:

• Support Well-being
• Use critical thinking to apply the theory and science of psychopathology in the real world

You will also increase your knowledge of psychology with regard to: 

• Evidence-based research on self-care.
• Self-care applications for mobile devices.

The Task

Your self-care project is a word document in which you will describe your experiences using a self-care APP for 3 weeks. Please review the discussion rubric for each question and answer in a thoughtful and thorough manner.

What You Need to Do

1. Review these self-care Apps for mobile devices listed below.
2. Decide which App you would like to use for the next three weeks and download it to your device.
3. Use the App at least three days a week for the next three weeks.
4. Please submit the completed project (via Word document) in the Self-Care Project by 11:59pm on the date assigned in the classroom.
5. Self-care Apps to review:

https://www.moodtools.org

https://www.feartools.com

https://www.headspace.com

https://intellicare.cbits.northwestern.edu/ 

https://www.ptsd.va.gov/appvid/mobile/ptsdcoach_app.asp

https://apps.apple.com/us/app/the-safe-place/id1349460763

https://play.google.com/store/apps/details?id=com.he6ecb72aef1&hl=en_US

Answer These Questions

1. Select research from the project reference list (below). Identify the research you chose, describe the research in your own words, and explain how you found the research useful in thinking about self-care.
2. Define a concept you have learned from class (be sure to indicate where in the course you learned about it) and explain how the concept was useful in thinking about your experience while using the app to improve self-care.
3. What was the biggest lesson you learned during this project?  
4. Would you continue to use the app for self-care? Why or why not? 
5. Would you prioritize self-care (using an app or not), in the future? Why or why not?
6. Define the scientific concept of resilience. How can self-care enhance resilience?

Your project will be graded based on how thoughtfully you answer each of the questions listed above.

You will not be graded on how successful you were in using the App to make changes.

Formatting

• All documents should be submitted to iCollege in Word format (e.g., .doc, .docx).
• Utilize a title page which minimally includes the title of the project, your name, the date.
• List each question number, question, and your answer.
• Answers should be in full sentences and include enough information to thoroughly answer each question.

Criteria for Success

Not Present

Below Expectations

Meets Expectations

Exceeds Expectations

1. Explains research from resource list and how it is useful in thinking about self-care.

15%

Not present

Superficial explanation/ description

Not in student’s own words.

Thoughtful explanation/ description 

Described in the student’s own words.

‘Meet Expectations’ 

and

Displays high level critical thinking/ application to self-care, or  

Shows exceptional self-awareness

2. Explain a concept from class that was useful to think about while using the app to improve self-care.

15%

Not present

Inaccurate/

superficial explanation of class concept

Not in student’s own words.

Thoughtful explanation of class concept 

Described in the student’s own words.

‘Meet Expectations’ 

and

Displays high level critical thinking/ application to self-care, or  

Shows exceptional self-awareness

3. What was the biggest lesson you learned during this project?

15%

Not present

Answer is superficial

Answer is thoughtful

‘Meets Expectations’ 

and 

Displays high level critical thinking, or

Shows exceptional self-awareness

4. Would you continue to use the app for self-care? Why or why not?

15%

Not present

Answer is superficial

Answer is thoughtful

‘Meets Expectations’

 and 

Displays high level critical thinking, or

Shows exceptional self-awareness

5. Would you prioritize self-care (using an app or not), in the future? Why or why not?

15%

Not present

Answer is superficial

Answer is thoughtful

‘Meets Expectations’ 

and 

Displays high level critical thinking, or

Shows exceptional self-awareness 

6. How can self-care enhance resilience?

15%

Not present

Does not use scientific understanding of resilience to construct answer

Answer is superficial

Uses scientific understanding of resilience to construct answer

Answer is thoughtful

‘Meets Expectations’ 

and 

Displays high level critical thinking/ application to self-care, or  

shows exceptional self-awareness

7. Writing quality

10%

Significant errors make the post unreadable

Or

No post present

Writing quality makes it hard to understand the answers.

(e.g., seems to be cut-and-pasted, or overly reliant on quotes)

Writing quality is good

Writing is clear, cogent, mostly free from grammar/spelling errors.

References

• American Psychological Association. (2019, April 1). Self-care resource center. https://www.apa.org/topics/self-care
• Ducar, D. M, Penberthy, J. K., Schorling, J. G., Leavell, V. A., & Calland, J. F. (2020). Mindfulness for healthcare providers fosters professional quality of life and mindful attention among emergency room technicians. Explore, 16(1), 61.18. https://doi.org/10.1016/j.explore.2019.07.015
• Hofmeyer, A., Kennedy, K., & Taylor, R. (2020). Contesting the term ‘compassion fatigue’: Integrating findings from social neuroscience and self-care research. Collegian, 27, 232-237. https://doi.org/10.1016/j.colegn.2019.07.001
• Mills, J., Wand, T., & Fraser, J. A. (2018). Exploring the meaning and practice of self-care among palliative care nurses and doctors: A qualitative study. BMC Palliative Care, 17(63). https://doi.org/10.1186/s12904-018-0318-0
• NAMI. (2020). Infographics and fact sheets. https://www.nami.org/About-Mental-Illness/Mental-Health-by-the-Numbers/Infographics-Fact-Sheets