Relationships: I feel good about the amount of trust, respect, and honesty that exists in all of my relationships, including dating relationships, if applicable.
Emotions: I am satisfied with the way I handle my emotions and how that affects my relationships.
Soul
Rest & Play: I actively take advantage of opportunities to try new activities and ways to have fun.
Spirituality: I forgive others and I forgive myself.
Strength
Stress Resilience: I am satisfied with the way I handle stress, handling it with healthy ways rather than engaging in self-destructive habits to cope.
Care for the Body: Most days I get at least eight hours of sleep at normal sleeping hours
Mind
Organization: I organize my plan and time to make sure that I allow enough time to get everything done.
School & Work: I am satisfied with the way I pay attention, participate, and prepare homework for my classes, extracurriculars, volunteer work, or job.
Introduction Unhealthy relationships are often unnoticed until they’ve damaged our well-being. My wish is to avoid from these toxic cycles by committing to just 5–10 minutes of reflection each night. The small but powerful habit helped me recognizing harmful patterns, strengthening my boundaries, and establishing healthier connections.
Reflection & Insights Since starting this practice, I’ve noticed how certain interactions made me feel lonely and undervalued. For example, I once spent an excessive amount of time caring about one of my friends’ negativity, telling myself I was “just being patient.” But nightly reflection made me realize how much it weighed on me. Another time, I caught myself justifying a one-sided friendship, thinking, “Maybe if I give more, they’ll change.” Reflection helped me see the truth. I can’t fix people who don’t want to change.
Conclusion & Moving Forward I chose this wish because I often ignore red flags, hoping things will improve on their own. But by reflecting daily, I’m learning to prioritize my feelings. To deepen this practice, I will ask myself harder questions on relationships, keep a record of thoughts, and take actions depending on scenarios.
The biggest challenge I found throughout this process is fighting self-doubt. Questions like “Am I overreacting?” occurred several times. But each night’s reflection reminds me that my feelings are valid, and I deserve relationships that nurture, not diminish me. This habit is already changing how I see myself and others, and I will continue this habit as I develop my understandings in healthy relationships.
(Transcript)
Wellness Compass Statement: I am able to identify and end an unhealthy relationship when I need to.
Wish: Take a 5-10 minutes reflection reflecting on interactions, communications, socialization with friends, etc.
Outcome: My desired outcome is to be able to identify unhealthy relationships after 2-3 weeks.
Obstacle: I might be distracted by technologies/others.
Plan: I will take 5-10 minutes each day before sleep to reflect on my interactions with people, device-free.
In lessons 12 (first lesson of the unit) to 16, we learnt about how technologies and media are designed, aligning with the psychology theory behind them. The designs of technology and media often are based on psychology – for example, theory of the Pavlov’s dog, results of the marshmallow test, Skinner’s pigeons, etc. Application use rewards and notifications to create a habit, similar to how Pavlov trained dogs. They also often provide instant feedback to keep users interested, even if long-term goals take time to achieve. These are all crucial principles utilized, as they keep users engaged with these application, and sometimes addicting, likely leading to procrastination on work (instant gratification), and a misuse of time. However, despite the downsides, there are also applications that leverages these principles for healthy habits. As an example, the application Finch enhances user well-being by establishing user habit through its daily check-in functions.
Effect of Technology and Media on Mental Health
In lessons 17 to 20, we studied technology and media portrayal of body images and their effect on individuals’ mental health. Social media platform users often promote unrealistic beauty standards by prioritizing edited, filtered, or idealized content. This can lead to addictive behaviours of the pursuit of validation through likes and comments worsening body dissatisfaction. This also promotes a lower self-esteem, as users constantly compare themselves to influencers and celebrities, establishing feelings of inadequacy. Exposure (especially teenagers) to idealized body types can contribute to, as mentioned before a lower self-esteem, but more crucially, can lead to anxiety and depressive symptoms, especially in adolescents. This also links to eating disorders. Therefore, it is crucial to recognize the reliability of content online.
Different Mental Health Conditions& Stigmatization
In lessons 21 to 25, we researched impacts, treatments, symptoms, media influence, and stigmatization of mental health conditions and presented the disorder that distinct groups selected. Common misunderstood mental health conditions include depression, bipolar, OCD, eating disorder, PTSD, and anxiety disorder. In the presentations, the different conditions were interpreted, and classmates broadened my understanding of them. One example of an understanding I altered was my perception on the anxiety disorder. I used to think that anxiety disorder was simply – anxiety, but however, through Camilla and Isabella’s explanation, I acknowledged the severity of this condition. Through this, I also perceived that stigmatization and misconception commonly seen in social media are hostile for these disorders. Therefore, I also learnt through this topic, the importance of identifying content online.
I will now share my progress in Physical Education…
Strengths
Collaborating with classmates
Trying hard
Encouraging classmates
Areas of Growth
Aquatics
Stamina
Cardiovascular train
Reflection
During the aquatics unit, I thought I was going to struggle at first, as my swimming skills were not the best. It was the water polo unit – I have never had this unit before too. Despite all the difficulties, I still tried my best by being the goalie, contributing my best to the team. I remembered in one game, I defended 3 balls continuously coming from 2 meters away. Reflecting back on this scenario, I think I successfully demonstrated my collaboration skills in a group setting.
Encore Subject: Vocal and Modern Music 🎵
I will now share my progress in Vocal and Modern Music…
This is the cover song performance we did in semester 1. My teammates were Sarah and Adina. We covered the song “Let Me Down Slowly” by Alec Benjamin. Adina and I were on the piano, Sarah was on the guitar. I received a 3.5/4 for the performance grade.
This is the video from the winter concert. In the first song, I was singing for alto, and in the second song, I was playing the piano. I received a 4/4 for the performance grade.
Encore Subject: Art 🎨
I will now share my progress in Art…
Strengths
Extending my knowledge
Applying knowledge to hands-on activity
Ideating
Areas of Growth
Analyzing artwork
Time management
Writing reflections
The Art of Balance
Our group made this balancing figure through different forms of 3D shape, choosing all black-and-white colors. We used tape, cardboard, card paper, glue, and pen.
Cultural Textile
I made a pillow out of cloth, fabric paint, linoleum, and cotton, to present the statement of “friends are important for living”.
Core Subject: Social Studies 🌏
I will now share my progress in Social Studies…
Strengths
Discussing strategies
Creativity
Time Management
Areas of Growth
Public Speaking
Linking ideas together
Communicating with classmates
Unit 1 Presentation:
This is the L4 presentation I made for unit 1, inquiry into interest, which took place during the first month of the school year. I chose this artifact to present my qualities as an active learner. In the project, I chose the theme of anime and explored the factors contributing to its increasing sale. As I am deeply intrigued in subjects related to anime, I learnt about the subject terminologies, as well as how companies utilized the psychology of individuals to increase popularity, as well as its sales. This artifact demonstrated my understanding of the subject by presenting the thorough research that I hosted throughout the unit. Unfortunately, the day before the presentation, I struggled with time, and stayed up until 1 A.M. The recess before the presentation, I fell off the library stairs by accident. There were multiple challenges I faced, however, I overcame them by hard-working throughout the unit. I received a 14.5/15 on this assignment. From the feedbacks, I learnt that I should practice public speaking more in the future.
Unit 3 Essay:
This is the essay I wrote for the end of unit 3 assignment, which took place before the winter break during December. In the essay, I chose the theme of WWI’s impact on war-music, as I am interested in arenas like music. I learnt more about the specific genre of war-music, with thorough research around the time period of around 1914-1918 (World War 1). This artifact demonstrated my understanding of the subject by presenting my ability to write an analytical essay around a specific topic. Unfortunately, due to multiple different commitments (VMM concert rehearsal and the art trip), I missed several classes, therefore, I worked harder to be caught up on progress. I received a 3/4 on this assignment. From the feedbacks, I learnt that I should focus on the accuracy of in-text-citation, and integrate war experience into my reasoning.
This is the scene I wrote for the Netflix group project, Broken Heart, which took place during the first semester. I chose this artifact to present my qualities as a creative learner. I am the group leader in this project, and I contributed to the project by helping develop the plot, refining the characters’ motivations, and ensuring that the story resonated with readers. My individual role includes drafting the rising action scene and providing feedback to my teammates to ensure consistency in our narrative. I also took the lead in editing the final draft to ensure it was polished and engaging. My efforts were recognized with an individual score of 3.5/4. While working on this project, I faced challenges, particularly in balancing my individual contributions with the group’s vision. However, I overcame these challenges by actively listening to my teammates, offering constructive feedback, and staying committed to the project’s success. From the feedback, I learned the importance of clear communication in group settings. I also realized that refining my storytelling skills can create a more impactful narratives. This project strengthened my ability to work effectively as part of a team.
This is the video for our final public speaking assignment. Our group Edgar Douglas, with team members Keren, Sarah, and Jayden, achieved a score of 4/4 on this assignment. Throughout this project, I played an active role in contributing to our team’s success. This artifact highlights my strengths as a collaborative team member, including my reliability, creativity, and willingness to support others. It also demonstrates my ability to thrive in group settings, where I prioritize enjoyment and shared success over individual recognition. Our efforts were recognized with a score of 4/4. I am proud of what we accomplished together, and this experience reflects my commitment to collaboration for excellence in any team environment.
Core Subject: Math 🧮
I will now share my progress in Math…
Strengths
Algebraic calculations
Creative thinker
Critical thinker
Areas of Growth
Showing my work
Converting units
Understanding word problems
This is the L4 Sticker Project. I chose this artifact to present my qualities as a creative and active learner. In this project, I designed and created a sticker of a cat using the graphing calculator Desmos. I chose this theme because like cats, and I wanted to explore how graphing equations could be used to create visual art. Through this project, I learned how to apply graphing techniques and problem-solving strategies to design a detailed and visually appealing image. I demonstrated my understanding of the subject by presenting a thorough analysis of the process, including the equations I used and the steps I took to refine the design. Unfortunately, I faced challenges during this project, particularly with ensuring the precision of the curves and shapes to accurately represent the cat. However, I overcame these challenges by staying focused and experimenting with different equations until I achieved the desired result. I received a 4/4 on this assignment. From the feedback, I learned that I should continue to refine my graphing skills and explore more creative ways to integrate art and mathematics in future projects.
This is the L4 story board project, which took place during January. I chose this artifact to present my qualities as a creative and active learner. In this project, I designed and solved a problem inspired by my interest in rhythm games, specifically Project Sekai. I chose this theme because I am deeply interested by rhythm games and the mathematical concepts behind them. Through this project, I learnt how to apply graphing and problem-solving strategies to real-world scenarios. I demonstrated my understanding of the subject by presenting a thorough analysis of the problem, including 2 different solutions and a clear explanation of my thought process. Unfortunately, I faced challenges during this project, particularly with time constraints. However, I overcame these challenges by staying focused throughout the unit. I received a 4/4 on this assignment. From the feedback, I learned that I should continue to refine my problem-making skills and explore more creative ways to present.
My Strengths 💪🏻:
Some of my strengths are:
Prioritizing tasks
Logical Thinking
Active Learner
Areas of Growth
Some of the skills I would like to grow in are:
Time Management
Ideating
Presenting
Highlights of the year:
My favourite lessons, moments, activities, days of the year were MathCounts and Madagascar.
I am synthesizing 3 songs (Propose, Monitoring, and KING) with the Vocaloid Kasane Teto using the application Synthesizer V. I am also doing a cosplay on the day of passion project exhibition.
Closing
Thank you for listening to my progress towards my goals over the last year. Do you have any questions?
Finch is a self-care and mental wellness application that supports users in tracking their emotional health, setting personal goals, and developing healthy habits. Its engaging user interface and interactive features gives an unique approach to mental health, combining playful experiences user will gain, with functionality.
Caption: Description of your pet
Functionality
Finch operates through a friendly interface design, with users taking the role as bird owners, nurturing their pet by completing various tasks. As users track their mood, journal their thoughts, and set wellness goals, each of these activities counts towards “task completions.” This not only motivates users to engage with the app but also helps them see their progress in a tangible way.
In addition to the basic features, Finch offers advanced functions that enhance the user experience. Advanced features include creating personalized mindfulness exercises, searching for friends, and tracking progress of their mental health development. These features all help to foster a sense of belonging and encourages users to stay committed to their goals.
However, some users may face issues, like having occasional glitches and an overwhelming number of features, which can be confusing for beginners. Improving the app by simplifying some features could make it even easier to use.
Caption: There are a lot of functions in this application
Supporting My WOOP Goal
Finch effectively supports my goal of meditating for 5-10 minutes every day. As previously mentioned, the application allows users to set specific meditation goals and provides reminders (pop-up notifications), helping to establish a routine. This approach makes it easier to embed meditation into my daily life, changing it from an aspiration into a regular routine.
In addition, Finch also assisted me in developing healthy habits that enhance emotional health and stress resilience, by encouraging daily check-ins and mindfulness exercise. This practice of mindfulness helps me stay aware of my emotions and understand how I react to everyday stress: the exercises offered in Finch are great tools for relaxation and mental clarity, which strengthens my commitment to meditation. After each meditation session, I can also reflect on my experiences in the app, which allows me to see the positive changes in my mood and mindset. By recognizing how meditation affects my life, I feel more motivated to keep up this practice.
These benefits also contribute to the overall theme of mental and physical health. Finch promotes overall well-being by encouraging mindfulness, self-reflection and goal-setting, which can lead to reduced anxiety and improved cognitive functioning. As a result, I feel better prepared to handle the positives and negatives of daily life, leading to a more balanced life.
Caption: The goal – meditate for 5 minutes – is at the bottom
Caption: WOOP Goal
Design
In terms of design, Finch uses humane designs that focus on the well-being of users instead of creating addictive features. By offering helpful features and connecting users with a supportive community, Finch adds value to users’ lives and creates a sense of belonging. The app also encourages healthy habits without overwhelming users with constant notifications or pressure to keep using it. Instead, Finch utilizes timed notifications.
The long-term effects of using Finch can be significant. Regular use can lead to stronger emotional health, better ways to cope with stress, and a deeper understanding of personal habits. Users may feel more ready to face challenges and enjoy a more fulfilling life. Building healthy routines also allow users to build consistency – they can create a strong foundation for emotional resilience. This consistency helps users to recognize patterns in their feelings and behaviors, making it easier to identify triggers and manage stress effectively.
Caption: Options available in the “First-Aid Kit”
Conclusion
Overall, Finch is a valuable tool for individuals to improve individuals’ mental wellness: this summary is attributed to its humane design, innovative features, and support.
In our lessons experiencing the psychology of stress has been an taught me how our brains develop, how emotions influence our thoughts and behaviors, and the dual nature of stress. The hippocampus and amygdala (Learnt in lesson 3) are central to processing emotions and memories, while the pre-frontal cortex acts as the control center for decision-making and emotional regulation. As they mature and function over time, these areas develop and interact to help us process emotions, regulate stress, and make decisions, which are critical aspects of brain development. Our decision making area shift from our amygdala to our prefrontal cortex.
When we encounter a stress trigger, our body releases cortisol, a hormone that prepares us to respond to perceived threats, and active the FFF response. This stress response can be beneficial, known as eustress (Learnt in lesson 4), which motivates us to take action and overcome challenges. However, chronic stress can lead to distress, negatively impacting our mental and physical health. There could also be false FFF response, causing problems in our daily lives. To prevent that,
The Function of Stress
While short-term stress can enhance performance and focus, prolonged exposure to stress can lead to various health issues, including anxiety and depression. The resilience cycle illustrates how individuals can respond differently to stress, influenced by biological, psychological, and environmental factors. This highlights the importance of developing effective coping strategies to manage stress effectively.
Strategies for Building Resilience and Self-Regulation
Understanding these connections has taught me the importance of mindfulness in managing stress. By focusing on the present moment and using techniques like controlled breathing, we can regulate our emotions and avoid falling into negative thought patterns. Building resilience (Learnt in involves recognizing our emotional responses and developing strategies to cope with stress. Techniques such as grounding—which involves focusing on physical sensations to anchor oneself in the present—and reframing challenges as opportunities for growth are essential for fostering resilience.
Creating a portfolio, or blog is a great way to collect all the work you’ve done throughout your academic career. You can include academic, athletic, and personal artifacts or experiences that you want to share with a wider audience. This is a great way to organize all your learning in one place and you can take it with you when you leave SAS. When you make your portfolio, you create posts that are categorized according to your subject. Some categories have already been set up for you, but if you need more categories you can add them as needed. It’s important that your posts have the following:
An engaging title – this should not include the name of the subject since this is referenced in the category. Think of this as the first opportunity to engage and hook your reader!
Body – this is where you share your learning. This should include a combination of text and media in the form of images, graphics, and embedded videos. You should always consider how your post looks to your audience. Is it engaging and organized? Do they want to keep reading?
Category – select one that has been set for you or add a new category. Posts can have more than one category e.g. Humanities and Myself as a Learner
Tags – create tags that can be used as keywords to describe your post. Tags help organize your post a little more! Aim to have 3-5 tags for each post. For example, if you are posting about a novel you wrote, you might want the following tags: #Fiction, #MurderMystery, #Theme, #PlotDiagram
Click on the images below to find a few helpful tips for creating your posts, adding media, and making categories:
