Reflective Journal



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The insight that I have learned is the importance of self-compassion in building resilience. In the past, I used to be hard on myself when facing challenges, which only added to my stress and made things harder. By treating myself with kindness, even in difficult times, I can better manage my stress and stay motivated to overcome obstacles. I was going through a challenging time in my personal life and was struggling to cope with the stress and emotions. During this period, I realized that being hard on myself made things worse and that I needed to practice more self-compassion. This realization was triggered by a conversation with a friend who reminded me to be kind to myself and showed me how self-compassion could be a powerful tool.


Self-compassion for building resilience is significant because it challenges the belief that being tough on oneself is necessary for success. Instead, it suggests that being kind, especially during difficult times, can increase one's capacity to deal with adversity. Factors that may have influenced this insight include previous experiences where being hard on myself only added to my stress, which tends to be self-critical (Afifi, 2018). The consequences showed that I am now more aware of the adverse effects of self-criticism and can take steps to practice self-compassion. I also realize that building resilience is not just about bouncing back from adversity but also involves taking care of oneself (Walker, 2020). This thought is also transferable and relevant to other situations, such as work or academic settings, where stress and adversity are common.


In terms of learning; by practicing self-compassion, I can reduce stress and anxiety, allowing me to focus better on my studies and achieve better academic results (Kroshus etal., 2021). This insight can also benefit my coursework by allowing me to approach challenges with greater kindness and understanding, leading to creative solutions. In terms of my professional development, the ability to bounce back from setbacks and continue working towards a goal is essential for success. Additionally, this insight can help me build stronger relationships with colleagues, and customers at workplace, as I can approach difficult situations with greater empathy (Jennings et al., 2023).


In one situation, I faced a difficulty at work where I had to take a project with a tight deadline and limited resources. Despite the setbacks, I stayed focused to find solutions, which resulted in project's success. This has taught me the importance of growth mindset and embracing challenges as opportunities. I realized that resilience is about toughness and being open to learning and growth (Foster et al., 2023). In my future career, I can apply this insight to develop my resilience skills and to help others in my team to do the same. To apply, I will set learning goals to develop my resilience skills further. This might include seeking out challenging experiences, taking on new projects, and seeking feedback to help me grow and adapt.

Stress Management


The most important insight I gained about stress management is the importance of practicing self-compassion. By treating myself with kindness and understanding, I can reduce the negative impact of stress on my well-being. This concept is often overlooked in society, where we are encouraged to push ourselves to the limit and expect perfection from ourselves. However, research has shown that self-compassion can have numerous benefits, such as reducing anxiety and depression, increasing resilience, and improving overall well-being (Ferrari et al., 2019). 


My previous experiences with stress and burnout played a role in my receptiveness to the idea of self-compassion. Additionally, my personality type, which is highly self-critical, has made me more inclined to explore this concept. The consequences of this insight have been largely positive, as it has allowed me to develop a more compassionate and forgiving attitude toward myself. This insight was particularly meaningful because it helped me to reframe my approach to self-criticism and negative self-talk. Instead of beating myself up for my mistakes and shortcomings, I now try to treat myself with kindness and understanding, just as I would a close friend. 


Practicing mindfulness can significantly reduce stress levels. By being present and focused at the moment, I am able to reduce feelings of overwhelm and anxiety (Luo et al., 2019). Additionally, mindfulness has helped me cultivate a more positive and compassionate mindset toward myself and others, reducing stress levels (Li et al., 2019). In terms of my learning, understanding the benefits of mindfulness has allowed me to incorporate mindfulness practices into my academic work (Fernandez et al., 2020). In terms of my future professional development, mindfulness will be a valuable tool for managing stress in any work environment (Beutel et al., 2018).


After learning about the importance of questioning in project management, I realized that I need to be more proactive in asking questions to ensure a clear understanding of the project requirements. In the future, I plan to prepare a list of questions that will help me clarify the project goals, deliverables, and expectations. By doing so, I can reduce the risk of misunderstandings, improve communication with stakeholders, and ensure project success. Additionally, I will apply this insight in other courses in my degree that involve project management and in my future career as a project manager. I believe this approach will help me become a more effective project manager and advance my professional development.


Afifi, T. D. (2018). Individual/relational resilience. Journal of Applied Communication Research46(1), 5-9. 

Beutel, M. E., Klein, E. M., Aufenanger, S., Brähler, E., Dreier, M., Müller, K. W., & Reinecke, L. (2018). Procrastination, distress and life satisfaction across the age range–a German representative community study. PloS one, 13(2), e0192621.

Foster, K., Evans, A., & Alexander, L. (2023). Grace under pressure: Mental health nurses' stories of resilience in practice. International Journal of Mental Health Nursing.

Jennings, R. E., Lanaj, K., & Kim, Y. J. (2023). Self‐compassion at work: A self‐regulation perspective on its beneficial effects for work performance and wellbeing. Personnel Psychology76(1), 279-309.

Kroshus, E., Hawrilenko, M., & Browning, A. (2021). Stress, self-compassion, and well-being during the transition to college. Social Science & Medicine269, 113514.

Li, C., Liu, Y., Ji, Y., Xie, Y., & Li, X. (2019). Mindfulness-based interventions for individuals with depressive symptoms: A systematic review and meta-analysis. Psychiatry research, 271,428-437.

Luo, Y., Meng, R., Li, J., Liu, B., Cao, X., & Ge, W. (2019). Self-compassion may reduce anxiety and depression in nursing students: a pathway through perceived stress. Public Health174, 1-10.

Fernandez, R., Tawfik, D. S., Kovalerchik, O., Khasawneh, E., Anderson, J. G., & Harrington, A. (2020). The effects of exercise on nursing and medical students’ perceived stress and related health behaviors. Nurse education today, 86, 104337.

Ferrari, M., Hunt, C., Harrysunker, A., Abbott, M. J., Beath, A. P., & Einstein, D. A. (2019). Self-compassion interventions and psychosocial outcomes: A meta-analysis of RCTs. Mindfulness10, 1455-1473.

Walker, B. 2020. Resilience: what it is and is notEcology and Society 25(2):11.