Behavior project
Objective:
In this second step, you will gain practice finding CREDIBLE sources of health information about your Behavior Change Project topic that will directly support your behavior change efforts.
Points Possible:
40
Main focus and topic: buy more organic foods
Steps:
1. You will locate, read, and understand science-based research related to your behavior change. There is a Library Guide specifically designed to support your research efforts for this Behavior Change Project. This Library Guide is available in this guide to assist you in learning about the health-related databases and credible sources of information available to support your Behavior Change Project. The Library Guide for this project can be below:
At:
A.) https://imgur.com/zIZAZtf
B.) https://imgur.com/q4LJ3bK
C.) https://imgur.com/VDKxCBu
D.) https://imgur.com/RXnsh3R
E.) https://www.youtube.com/watch?v=EEVftUdfKtQ
H.) https://imgur.com/K1FLloY ** I highly suggest that you use the Library Guide referenced above!!! It will help you find Books, Articles in Periodical Databases, credible Websites, and Videos/DVDs to support your behavior change efforts. Googling your topic is NOT a good research approach; use the Library Guide to guide your research efforts.
2. After you locate and read several sources with the help of the Library Guide referenced above, you will narrow your research finds down to the four (4) best sources of information applicable to your Behavior Change Project. Because the purpose of your research is to find information you can apply to your behavior change process, at least two of your sources need to address strategies you can use to change your health behavior. For example, if a person selected the behavior of exercise to help with a long-term weight loss, having all four of their sources focused on the obesity epidemic in the United States will not work. While the obesity epidemic is important information to understand, it isn’t going to provide an individual with clear strategies on how he or she can successfully plan an exercise program to lose weight in a healthy manner.
**I want you to be intentional about your research. Determine what types of information will help you make your behavior change and then locate these types of information, instead of simply picking the first four sources you come across in your research.
3. Create an APA citation for EACH of your 4 sources. Help with correct APA citations can be found at: http://www.easybib.com/guides/citation-guides/apa-format/ **There’s this Noodle Bib – the electronic citation tool. Check Here: https://www.noodletools.com/ <<-This can help you for formatting an APA.
4. Below each of your 4 APA citations, write a summary for each of your 4 sources. You will integrate this information into the next step of your BCP (Step 3), so write good summaries now because it will help you incorporate specific information into your plan later. Your summary of EACH article should include:
· Summary of the information provided in the article.
· Explanation of why you believe this source is credible, using the CRAAP. The criteria discussed here: https://www.youtube.com/watch?time_continue=43&v=1wzK5G8skGU
5. Prepare your APA citation and your summary for each source of information in a Word document.
**View the sample below for a well-done Behavior Change Project ***
Last Name, First Name
As proposed in Behavior Change Project Step 1, my Behavior Change Project will focus on relaxation strategies to reduce my stress and anxiety levels. I have narrowed my research efforts down to the following 4 sources of information, which discuss mindfulness and yoga.
Source 1
APA Citation:
Koszycki, Diana, et al. Preliminary investigation of a mindfulness-based intervention for social anxiety disorder that integrates compassion meditation and mindful exposure. Journal of Alternative & Complementary Medicine, vol. 22, no. 5, May 2016, pp. 363-374. EBSCOhost.
Summary:
The article “Preliminary Investigation of a Mindfulness-Based Intervention for Social
Anxiety Disorder That Integrates Compassion Meditation and Mindful Exposure” Diana
Koszycki discusses a 12-week group study that evaluated the efficacy of a mindfulness-based
intervention targeting social anxiety disorder. The study includes details of standard
mindfulness-based stress reduction, training of self-compassion from fear of social anxiety.
Koszycki discusses the group was measured on mental illness such as depression, social
adjustment, mindfulness and self- compassion. She states the results after 12 weeks were 81% of
participants attending at least 75% weekly sessions all participants who completed the 12-week
study showed decrease in depression, social anxiety and social adjustment with improvement
after a three month follow up. According to the study Koszycki describes the findings concluded
that training in self-compassion and mindfulness exposure is feasible and successful in reducing
social anxiety.
Koszycki describes Ancient Buddhist practice that has been used to reduce suffering and
inner balance of mind, skillful living, and compassion as well as Western Psychological
treatment describes the practice as moments without judgment, attachment, or cognitive
elaboration. She states awareness is focused on internal experience such as physical sensations,
thoughts, images and emotion and theoretical models of mindfulness focus on awareness with a
nonjudgment attitude, openness, acceptance, and greater emotional and cognitive flexibility.
Koszycki then goes on explaining this technique creates beneficial effects of the mindfulness
psychology and well-being behaviors.
Her research has shown regular practice of mindful mediation can regulate emotions to a
neutral state of mind, control, and perspective. Practicing in mindfulness focuses on two
interventions: mindfulness-based stress reduction and mindfulness-based cognitive therapy. This
includes moment-to-moment experiences as well as practices to cultivate mindfulness daily
activities.
Finally, Koszycki research on mindfulness concludes the efficacy of mindfulness-based
interventions for stress, anxiety and depression have yielded positive results and reducing
symptoms of social anxiety while improving mood, disability and the quality of life.
Evaluation of Credibility:
I believe this source is credible because I researched it from Las Positas data base
academic search complete. I also agree with the authors finding and research with mediation.
From my personal experience practicing yoga as well as breathing mediation helps me and over
all wellness, it gives me clarity and peace as I am able to focus on the present and not worry
about the future or past. I have experienced my own struggles with anxiety and depression, and
no matter how clean my diet is or how much I do cardio at the gym there is a sense of awareness
when practicing yoga as it connects the mind and body together in harmony. I also feel refreshed,
calm and at ease after 15 min of yoga practice. It allows me to unwind and slow my mind while
breathing to bring new energy into the body. My life can get very chaotic and as I grow older it
seems to accelerate even at a pace I cannot handle. Yoga allows that time and space to bring my
body and mind still and balanced. I also agree that when being mindful and showing yourself
self-love and gratitude can make a huge difference in self-esteem and confidence. When I began
to practice yoga, I learned to be more disciplined with my own thoughts and feelings. I learned
how to recognize the pain or sensation in a way to accept it and move on instead of allowing it to
follow me throughout the day. I learned to be more expressive in a positive way that does not
offend anyone or cause miscommunication. In conclusion Koszycki research on mindfulness is
equally important to the overall wellness of health and is important to take time in a world where
time is scarce for oneself. Its is important to slow down and come back to the now when that is
what matters most. We cannot worry about what we cannot control but what we can control is
ourselves in a positive balanced way for everyone to feel more secure and less anxious.
Source 2
APA Citation:
Chung, Sheng-Chia, et al. “Effect of Sahaja Yoga Meditation on Quality of Life, Anxiety, and
Blood Pressure Control.” Journal of Alternative & Complementary Medicine, vol. 18, no. 6, June
2012, pp. 589-596. EBSCOhost
Summary:
The Article “Effect of Sahaja Yoga Meditation on Quality of Life, Anxiety, and Blood
Pressure Control” Sheng-Chia Chung, PhD, Maria M. Brooks, PhD, Madhur Rai, MD, Judith L.
Balk, MD, MPH, and Sandeep Rai, MD explain two study groups receiving treatment of Sahaja
yoga and the conclusion to mediation connected to the quality of life, anxiety and blood pressure
control. In the study conducted of the two groups receiving treatment from the International
Sahaja Yoga Research and Health Center meditation group and the Mahatma Gandhi Mission
Hospital controlled group according to Sheng-Chia Chung, PhD, Maria M. Brooks, PhD,
Madhur Rai, MD, Judith L. Balk, MD, MPH, and Sandeep Rai, MD 67 participants in the
mediation group and 62 participants in the controlled group who completed the study showed at
baseline the meditation group had higher quality of life than the controlled group as well as
within the pre and post comparisons showed significant improvement in anxiety and blood
pressure. Their conclusion from the study of meditation treatment proved significant
improvements in reducing blood pressure, anxiety as well as lifting a greater spirit to the quality
of life and purpose. Sheng-Chia Chung, PhD, Maria M. Brooks, PhD, Madhur Rai, MD, Judith
L. Balk, MD, MPH, and Sandeep Rai, MD research states the quality of life includes physical,
psychological and social health and patients with chronic illnesses often suffer from all or some
of these disorders causing depression as well as other forms of health risks. Their findings show
that meditation interventions can alleviate stress and improve overall wellness giving back
balance in the quality of life.
Meditation is a state of consciousness, characterized by marked cortical changes
that are different from those in ordinary wakefulness, relaxation at rest, and
sleep.9 In Sahaja yoga meditation, simple applications of silent affirmations and
breathing techniques assist an individual to achieve a state of mental silence in
which the entire attention is on the present moment and one is free from
unnecessary mental activity.10 The experience is often described by its
practitioners as soothing, relaxing, and enjoyable. 589
Evaluation of Credibility:
This source is credible because I believe that affirmations are so crucial to the development to a
healthy lifestyle. Self-gratitude through affirmations plays an important role in recovery when
depressed or experience pain. Pain is only a form of sensation and through yoga and meditation,
to learn how to control it and not allow pain to overcome the body is important when practicing
positive affirmations. I try and practice positive quotes, love notes, poetry, or prayers of
happiness to myself and my daughter. It is important to me that she is equally as balanced as I
am because it is I who she looks up to for leadership. It is important for myself to keep as
balanced as possible being a single parent juggling life hardship. It’s those hardships that create
growth and keep us moving forward. Yoga, mediation as well as positive affirmations helps with the healing process.
Source 3
APA Citation:
Van Hulsteyn, Peggy, et al. Yoga and Parkinson’s Disease: A Journey to Health and Healing.
Demos Health, 2013. EBSCOhost
Summary:
Yoga and Parkinson’s Disease: A Journey to Health and Healing by Van Hulsteyn,
Peggy, Fisher, Connie, Gage, Barbara explain the Sanskrit, India’s ancient religious text, a
method and technique of disciplined practice of yoga. According to Van Hulsteyn, Peggy, Fisher,
Connie, Gage, Barbara overtime it has developed to uniting the mind, body, and spirit that has
been passed down as tradition directly from teacher to student, Yoga Sutras are 2,000-year-old
practices that has been traced as far as 5,000 years ago. The authors discuss the practice of yoga
focuses on calm, rhythmic breathing patterns called pranayama and this form comes in many
varieties that connect to the heart of mediation and self-refection in addition to learn breathing
techniques, yoga and meditation reduces anxiety and stress along with many health-related risks
such as high blood pressure and depression. The authors describe one breathing technique that
practices the inhale-pause-exhale which connects the mind to the emotions as our body learns to
be still. Their own experiences taught the authors to learn how to be calm and relaxed as well as
self-discovered the breath becomes smooth with a rhythmic manner which leads to muscle
strength when the lunges are at full capacity flowing new oxygen into the body. As a result, it
slows the heartbeat, calms the nervous system and relaxed the entire body. Van Hulsteyn,
Peggy, Fisher, Connie, Gage, Barbara described the ability to be in the present moment is
beneficial when practicing yoga, mediating in prayer or in your own individual way helps to
recognize strength and weaknesses which can improve with self-awareness through gratitude
towards oneself. They concluded Yoga promotes overall wellness and well-being mentally,
emotionally, physically and spiritually as well as mediating allows time and space to listen to
your inner voice that can help conscious choices about positivity, growth and good health. In
addition, Van Hulsteyn, Peggy, Fisher, Connie, Gage, Barbara found through personal
experience as well as research in practicing yoga along with mediation breathing reduces stress,
anxiety, and depression, for this reason the practice of yoga and meditation practiced daily will
result in many health benefits long term.
Evaluation of Credibility:
This is a credible source because of personal testimonies as well as research to support
their personal experiences with chronic illnesses. The mind is a powerful tool and knowing how
to implement it correctly for a more wholesome lifestyle everyone should learn and embrace the
power of meditation as well as yoga. Breathing techniques are so important to the yoga practice
and meditation. When you slow the breath and inhale and exhale larger amounts of oxygen into
the body allows for new blood flow as well as gives new energy into the body. This mind and
body connection is important to self-healing when experiencing pain or a new sensation. It
teaches and gives awareness to the feelings with control and clarity which decreases anxiety,
depression, or any type of chronic illness or health problems. When practicing yoga, the body
and mind become in harmony and balance which helps take control over your feelings.
Sometimes we can get caught up in tomorrow when tomorrow has not yet come, although in our
minds it is already upon us. To slow down the mind and bring it back to the now is good for the
mind. We need to stop and learn to give ourselves time to heal after all we do in one days’ time,
from work, family, school and everything between it is easy to get lost. Some people are never
found, and yoga coupled with meditations brings back that opportunity for clarity and confidence
again. Yoga gives a sense of being centered and grounded, that is something no one can take
away from you while practicing yoga with mediation. From personal experience practicing yoga
has allowed me to have courage within myself and my own feelings, I am no longer scared to
express myself in a way where I recognize my feelings however I am more logical than
emotional. That is a feeling of being a true adult and that growth makes me feel better than I did
yesterday by simply living in the now not the past or future.
Source 4
APA Citation:
McGonigal, Kelly. Yoga for Pain Relief : Simple Practices to Calm Your Mind and Heal Your
Chronic Pain. New Harbinger Publications, 2009. Whole Body Healing. EBSCOhost
Summary:
Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain
by Kelly McGonigal discusses retraining the mind and body with yoga can reduce chronic stress
and pain responses as a result gives oneself new healthier conditions to the body and mind. By
practicing yoga McGonigal states that yoga teaches you how to choose health and well-being
promoting healing chronic pain. She explains that yoga is a mind-body system providing tools to
address pain response as well as relaxation while reducing stress, emotions, thoughts, beliefs,
pain and painful sensations. She states that yoga gives clarity to the body and supports chronic
pain and stress that reduces suffering and pain through exercising strength, courage, joy,
gratitude in a mindful meditative practice. McGonigal addresses yoga philosophy of hope for
freedom from suffering when practicing breathing and meditation techniques as well as the mind,
body and spirit is a good holistic perspective spirit. She discusses the traditional language of
yoga and breathing called prana: the energy that supports everything you do, think and feel as
yogis believe the flow of prana in the body allows the body to heal resulting in feelings of
happiness, high energy, and strength. The quality of breathing she states can influence the wellbeing
because in yoga the breath is the foundation for prana that practices support the energy of
life that flow through everyone. This type of breathing practice is also known as energy
management that teaches tools for supporting new energy, mood, and overall well-being and
awareness and positive transformations. McGonigal claims relaxation, comfort, gratitude and
other positive thoughts and emotions change the body, mind and spirt when practicing yoga and
meditation breathing. She goes on stating yoga helps with two things in oneself. To become
aware of when and where tension is in the body as well as how to breath and stretch to relax the
muscles and free the mind to give clarity and allow a release of stress from the body. McGonigal
concludes yoga is derived from Sanskrit word Yug which means union. She states that whatever
life throws at you, you can take refuge in your own mind and body though the practice of yoga as
well as meditation and breathing in a moment to practice the present and experience peace.
Evaluation of Credibility:
I believe this source is credible because it combines everything together for the ultimate
yoga practice. Learning what yoga is and how it relates to the mind and body is important.
Understanding your own emotions as well as pain as a sensation that you can control helps
reduce any negative health conditions. Practicing breathing techniques invites new energy into
the body as well as slows the mind. Adding mantras, chants, prayers, and affirmations include in
the yoga practice is powerful as self-love conquers all. Finally adding it all together to
understand the mind and body is powerful in reducing any type of anxiety or health conditions as
well as healing process. To give oneself balance, harmony, gratitude and control is something
that cannot be taken from you. This is the ultimate self-control and awareness of yourself as well
as the world around you which helps navigate the world more positivity and confidently.
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