Self-Assessment Report

Optimism/Pessimism39Moderately optimistic
Daily Hassles31Much below class mean
Life Events296Below class mean
Social Support32 (overall)Above class mean
Health Behaviors65Below class mean
Coping—potentially adaptive strategy total60Used adaptive strategies more than maladaptive
Coping—potentially maladaptive strategy total21(see above)


My strengths include a high level of resilience, conscientiousness, self-efficacy, social support, and coping. The high level of resilience allows me to cope with stressful situations easily. I am also able to consider failures as a learning experience and an opportunity to try again. Resilience helps me reduce the risk of engaging in avoidance activities, such as drinking alcohol or using drugs. Moreover, it allows me to face situations and determine how to deal with them even in the face of failure. Being resilient has, therefore, enabled me to resolve many of the problems I face and avoid suffering from stress and other psychological problems.

Conscientiousness is the desire of wanting to do one’s duty well. Whenever I set a goal, I strive to achieve it even though sometimes I do not do it within the desired time. I also try to live up to my responsibilities. High conscientiousness helps me avoid making spontaneous decisions. For example, I do not buy things on a whim. Instead, I think about whether I need the items and how buying them would affect me financially. As a result, I rarely exceed my credit limit or miss to pay my bills.

Apart from resilience and conscientiousness, I also possess a high level of self-efficacy; that is, a strong belief in my ability. For example, whenever I set plans, I am always certain that I can implement them. The high self-efficacy also makes me take on challenges and avoid opting for the easy way around a problem. In addition, if I fail to perform a task, I do not give up. Rather, I try it again another time. High self-efficacy level helps me to remain calm in the face of challenges. It makes me view challenges as something that needs to be overcome. It also makes me willing to experiment and try out new experiences because I believe in my ability to deal with any resultant challenge.

I enjoy strong social support from family and friends. For example, I spend most of my weekends and evenings in the company of family members and friends. The strong support system at my exposure allows me to be less fearful of problems because I know that I have people who would help me address them. It has boosted my self-confidence and self-esteem as I feel loved and valued. Besides, it increases my knowledge due to the information I get from different people. As such, the strong social support system has improved the quality of my life.

I use an adaptive strategy in coping with problems. I face my difficulties and try to find ways of dealing with them. I also try to make light of the situation I am facing by joking about it so that I cope with it effectively. However, even though I joke about my problems, I do not lose sight of their gravity and thereby try to work out solutions. However, I lack a solution to issues such as the death of a loved one or a life-changing accident. In such situations, I accept the challenge rather than try to forget it or assume it does not exist.

I am a moderately optimistic individual, as I am too pragmatic. I usually look at things practically and realistically, appreciating the challenges that I may face while trying to accomplish something. My pragmatism allows me to anticipate challenges and, thereby, prepare for them. It makes me plan thoroughly before implementing anything. As a result, I experience limited failure.

Areas to Work On

Despite my strengths, I also have several areas I need to work on. The main one is my health. I rarely engage in physical exercises to stay healthy. My sex life is also risky as I rarely use protection. I also do not observe a proper diet. For example, I eat fast foods a lot, which is not suitable for my health. However, I do not take alcohol, smoke, or take any drug, which is good for my health. Nonetheless, my health behavior is poor, and I need to improve it.

Another area I need to work on is procrastination. I sometimes fail to embark on a task when I should because I am overconfident in my ability to accomplish responsibilities. That is, I trust I can still accomplish the tasks even when I delay. As a result, I  sometimes fail to achieve my goals.

Intervention plan

GoalInterventionPrinciples to useEvaluationOutcome indicators
Increase the level of physical activity I engage inBecome a gym member to ensure each day I engage in at least one hour of physical exercises Use stairs at the workplace instead of the lift to increase the amount of time I take walking each day Jog for 30 minutes each morning before going to work Spend weekends outdoor engaging in games, running, or walkingReduce the use of the car for short distances and instead use a bicycle or walkEngage in programs that encourage physical activities, such as heart runTo ensure I carry out these activities, I will use contingency contracting. If I fail to perform the highlighted tasks, I will perform the task three times. For example, if I fail to jog in the morning, I have to do it 1 hour 30 minutes in the evening. The idea is to discourage failure.I will monitor myself in terms of the time I take each day to engage in physical activity. I will keep a diary of all the physical activities I engage in daily to determine whether I am meeting the objectiveWeight loss Increase in physical activityIncreased physical fitness
Improve my dietary behaviorAvoid eating food with a high level of sodium and fats Increase vegetables in my menu Increase intake of fruitsI will use self-monitoring to ensure I maintain a healthy dietary intake. Before taking any food, I will determine whether it meets the criteria for my dietary intake. In case I take an undesired diet, I will establish how to counter its effects.I will keep records of my daily dietary intake to determine whether I am deviating from the original plan.  Dietary behavior after 3 months Weight loss
Reduce the level of procrastinationStart working on tasks early Prioritize work and set deadlines for myselfDispute mental diversions. For example, I have to learn to tell myself that delaying a task will result in delays in other tasks.I will use contingency contracting, whereby I learn to determine the cost of delay and punish myself for that. For example, if I delay with a task, I will ensure I get less sleep to accomplish it. I will monitor how fast I accomplish my tasks and how often I beat the deadline set.Improved performance in tasksMeeting deadlines

Summary From the self-assessment exercise, I have learned that I have several areas that I am strong in, which I can use to my advantage. I also have areas I need to work on to improve my behavior and wellbeing. My strengths include a high level of self-efficacy, conscientiousness, coping ability, and resilience. The strengths enable me to deal with challenges without experiencing a psychological breakdown. They also enable me to consider challenges as an opportunity to prove my worth and push myself to achieve more. On the other hand, the areas I need to work on are my health behavior and procrastination. I pay little attention to my health. For example, I rarely engage in physical exercise. I also need to avoid delays when engaging in tasks since doing so puts pressure on me and results in delays in other tasks. Improving on my areas of strength and working on my areas of weakness will help me develop into a better person.


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