Ruoyan’s Protfolio

Ruoyan Chen 

Prof. Molly

May 18, 2023

As the semester came to an end, I began to reflect on the knowledge and experience I had gained over the past few months. On this reflective journey, I aim to assess the extent to which I have achieved my learning objectives for the semester. This reflective essay has allowed me to take an in-depth assessment of my growth, progress, and challenges.

The first is the method of reading and analyzing articles learned this semester. To achieve my goal of critically reading and analyzing the text, I employ the following key strategies. Start by understanding the author’s main argument and supporting evidence. Second, read actively, mark key points, and record questions or comments. Third, consider the context of the text, including the author’s background, writing purpose, and target audience. Fourth, consider other points of view or counterarguments. Taken together, these strategies allow me to delve deep into the text, extract key information and evidence, and develop a comprehensive and nuanced understanding of the text’s content.

Additionally, this semester I have learned to write my own texts critically. It starts with defining the title and my point of view, and then I start searching a lot of data and resources. With this information, I can provide more accurate information. Just like I did in Research Journal, sources were used to provide me with accurate evidence of information.

Second, explain it in conjunction with accurate information and what I describe as evidence.

Third, determine who the audience of the article is and decide what tone to use. Fourth, use critical thinking to evaluate my ideas and information to ensure there is no potential bias.

Furthermore, knowledge about identifying and engaging with credible and plural viewpoints. Do a broad search first to identify reliable sources of information. Includes access to academic databases, scholarly journals and reliable online platforms that provide accurate and peer-reviewed information. By using these sources, ensure that the information used is accurate professional knowledge. Furthermore, in order to include multiple perspectives, we also need to access the perspectives of different authors in the same field to avoid potentially biased narratives. Also, check the author background, qualifications and reputation of each source to ensure the reliability and accuracy of each source. Finally, analyze and compare different sources and perspectives, assess various perspectives, and present a balanced and comprehensive perspective.

Moreover, in order to achieve the composition, I followed the steps below. First of all, understand the topic, read and analyze the article carefully, grasp the key points and the information that needs to be conveyed. Second, extract important quotations from the text to ensure the accuracy of the information and the relevance of the title. Third, combine information into a coherent structure, ensuring a logical flow. Fourth, give a brief description of each offer. Fifth, organize information and explanations into coherent paragraphs, ensuring that the content is clear, precise, and understandable. Finally, the article is reviewed and edited.

Finally, I employ a few strategies to achieve my goal of using conventions appropriate to the audience, genre, and purpose. 1. Maintain a concise and clear writing style to ensure that the message is easy for the audience to understand. Avoid complex language and opt for straightforward explanations. 2. Organize information in a logical manner to provide coherent ideas. Start with an introduction, then use quotes from your sources, and end with a simple and specific explanation of the quote. 3. Use objective language throughout the explanation, avoiding personal opinions or prejudices. Finally, I make sure that the tone of the writing remains informative and professional.

Overall, writing this reflection essay has given me the opportunity to delve into my experiences and analyze my personal growth and development. It allows me to re-recall and sort out the knowledge I have learned.

Ruoyan Chen 

Prof. Molly

April 30, 2023

Part I:

According to studies by the World Health Organization (WHO) and the journal Sleep Medicine Review, a significant proportion of adults worldwide (about 30%) have sleep problems, with insomnia accounting for about 10-15% of cases. This means that the number of people with insomnia could increase from the current estimate of 750 million to 1.13 billion. Insomnia is characterized by difficulty falling asleep and can be caused by various reasons, including anxiety, stress, depression, or life circumstances. Insomnia has risen in recent years as stress levels have escalated. However, extensive research has been conducted on this disorder, leading to a greater understanding of its physical and psychological effects. As a former insomniac, I was very interested in this topic. However, before seeking treatment, I had difficulty sleeping without medication. As a result, I felt constantly depressed during the day and experienced irritability, memory loss, and frequent headaches that sapped my energy and motivation. Therefore, I decided to write this journal to learn more about preventing and treating insomnia and to raise awareness of its harmful effects on overall health. Insomnia is a complex condition that can have far-reaching effects, affecting the quality of sleep and mental and physical health. While some people experience temporary insomnia and can resolve it independently, others struggle with chronic sleep disorders that require more intervention. By gaining a deeper understanding of the causes and treatments of insomnia, we can take steps to prevent its occurrence and manage its symptoms more effectively, improving our quality of life and overall health.

Part II:

Insomnia is a condition that affects many people worldwide, causing them to have difficulty falling asleep and staying asleep. The prevalence of insomnia has increased in recent years, with stress and other life circumstances playing a major role. As someone who has personally experienced the negative effects of insomnia, I am interested in exploring this condition further and learning more about how to prevent and treat it. In this journal, I will delve into the physiological and psychological effects of insomnia, its potential causes, and effective strategies for managing and overcoming it. By sharing my personal experience and research, I hope to raise awareness of the serious impacts of insomnia and provide valuable insights for those who may be struggling with this condition. As someone who has personally experienced the debilitating effects of insomnia, I understand just how damaging it can be. Insomnia not only affects our ability to sleep, but it can also have profound impacts on our mental and physical health, as well as our social lives.

In terms of mental health, insomnia has been linked to a range of negative emotions such as anxiety, depression, mania, and even suicidal thoughts. While insomnia can sometimes be a symptom of psychiatric disorders, it’s increasingly recognized that sleep disturbances can contribute to the onset and worsening of mental health problems. For instance, a study by Columbia University Irving Medical Center’s “How Sleep Deprivation Impacts Mental Health”found that “While insomnia can be a symptom of psychiatric disorders, like anxiety and depression, it is now recognized that sleep problems can also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation”, and “Sleep deprivation studies show that otherwise healthy people can experience increased anxiety and distress levels following poor sleep. Those with mental health disorders are even more likely to experience chronic sleep problems and, in turn, these sleep problems are likely to exacerbate psychiatric symptoms and even increase risk for suicide”(Columbia para. 9& 10). These quotes highlight the bidirectional relationship between sleep problems and mental health issues. While insomnia has long been recognized as a symptom of psychiatric disorders such as anxiety and depression, recent research has shown that sleep problems can also contribute to the onset and worsening of mental health problems. Studies have shown that poor sleep can increase anxiety and distress levels even in otherwise healthy individuals, and those with mental health disorders are even more likely to experience chronic sleep problems. This can lead to a vicious cycle where sleep problems exacerbate psychiatric symptoms, and psychiatric symptoms further worsen sleep problems, leading to a heightened risk of suicide. In addition, Andrew Pollack, an American author and journalist, wrote in the article “Sleep Experts Debate Root of Insomnia: Body, Mind or a Little of Each”, “Dr. Bonnet simulated insomnia in healthy young sleepers by giving them the caffeine equivalent of 12 cups of coffee a day for a week. By the end of the week, they had become more anxious, as shown on a personality test. Some researchers suggested that lack of sleep caused the anxiety.” (Pollack para. 6). This quote highlights a study by Dr. Bonnet in which he simulated insomnia in healthy people by giving them high doses of caffeine equivalent to 12 cups of coffee per day for a week. The citation also mentions that some researchers have suggested a link between sleep deprivation and anxiety, suggesting that insomnia contributes to anxiety symptoms.

On a physical level, insomnia can also lead to a host of adverse reactions, including poor concentration, memory loss, persistent fatigue, weakened immunity, and an increased risk of heart disease, high blood pressure, and other illnesses. Medical and biological scientist Jane E. Brody’s article “Insomnia Can Kill You”, notes that the “Studies based on more than 1,700 men and women followed over many years by researchers at Pennsylvania State University College of Medicine found that the risk of developing hypertension was five times greater among those who slept less than five hours a night and three and a half times greater for those who slept between five and six hours. ” and “People with insomnia often complain that they can’t concentrate or focus and have memory problems. ”(Brody para. 4&5). The two quotes highlight the significant impact of insomnia on physical health and cognitive function. The first quote reports the results of a study that shows a strong association between short sleep duration and the development of hypertension. Specifically, individuals who slept less than five hours a night were found to have a five times greater risk of developing hypertension, while those who slept between five and six hours had a three and a half times greater risk. These findings suggest that getting enough sleep is essential for maintaining cardiovascular health. The second quote highlights the cognitive effects of insomnia. People with insomnia often report difficulty concentrating, focusing, and remembering things. These symptoms can significantly affect daily functioning and quality of life. Therefore, addressing insomnia is crucial not only for improving sleep quality but also for maintaining cognitive function and reducing the risk of cognitive decline.

Finally, insomnia can also affect our social life. After experiencing chronic insomnia, individuals may lose the desire to socialize with others and become increasingly isolated. As mentioned in Yasmin Anwar’s article “How poor sleep can ruin your social life”, “UC Berkeley researchers have found that sleep-deprived people feel lonelier and less inclined to engage with others, avoiding close contact in much the same way as people with social anxiety.” and “Worse still, that alienating vibe makes sleep-deprived individuals more socially unattractive to others. Moreover, even well-rested people feel lonely after just a brief encounter with a sleep-deprived person, triggering a viral contagion of social isolation.” (Anwar. 1&2). The research conducted by UC Berkeley has found that sleep deprivation has a significant impact on a person’s social life. Individuals who are sleep deprived tend to feel lonelier, less inclined to engage with others, and avoid close contact, similar to those with social anxiety. Furthermore, sleep-deprived individuals appear to be more socially unattractive to others, leading to further isolation. Even well-rested people can feel lonely after interacting with a sleep-deprived person, indicating a contagious effect of social isolation. These findings suggest that sleep deprivation can have serious consequences not only for physical health but also for social and psychological well-being. It highlights the importance of prioritizing good sleep hygiene and addressing sleep-related issues to improve social interactions and overall quality of life.

Insomnia can be a challenging condition to manage, and finding the most effective treatment for each person is essential. Medication is one option, but it’s important to be aware of potential side effects and dependence. Therefore, it’s essential to seek guidance from a medical professional before taking any medications. Insomnia is an unmanageable condition, and finding the most effective treatment for each individual is critical. Medication is an option, but it is important to be aware of potential side effects and dependence. Therefore, it is important to seek the guidance of a medical professional before taking any medication. In the editor-in-chief, April Cashin-Garbutt’s interview article “Insomnia: an interview with Dr Darryle Schoepp”, it is mentioned that Dr Darryle Schoepp has developed a new drug for the treatment of insomnia. “WE DID Studies With People With Insomnia and Gave them Our Compound at Night. Given a Placebo. They Also Stayed Asleep for Longer -They Had FeWer Awakenings. They Had what is called a better sleep efficiency, which is to do with how long you spend in bed compared with out of bed during the night. This was quite an exciting finding.” (Garbutt para. 19). This sentence describes a study of people with insomnia who took a compound called suvorexant at night. The results showed that participants who received suvorexant fell asleep faster. In addition, they experienced longer periods of uninterrupted sleep and less awakenings. The study also noted an increase in sleep efficiency, which is the time spent in bed versus the time spent awake during the night. These findings are considered important and promising in the field of sleep research, suggesting that suvorexant may be a potentially effective treatment for insomnia.

Cognitive-behavioral therapy (CBT) is another standard treatment option that helps individuals address underlying thoughts and beliefs contributing to their sleep difficulties. As mentioned in Austin Meadows, Sleep Product Tester’s article “Treatments for Insomnia”, “CBT-i is considered a first-line treatment for insomnia because it does not carry the health risks associated with sleep medication. In most cases, CBT -i is provided by a licensed psychologist who has received training for this type of treatment. CBT-i focuses on pinpointing the anxieties people with insomnia often have about sleep, and then replacing these anxieties with healthier beliefs and attitudes.” (Meadow s para. 8). In the other words, cognitive Behavioral Therapy for Insomnia (CBT-i) is widely regarded as the preferred initial treatment for insomnia due to its lack of health risks associated with sleep medication. Typically delivered by licensed psychologists trained in this approach, CBT-i targets the anxieties commonly experienced by individuals with insomnia and aims to replace them with more positive and constructive beliefs and attitudes towards sleep. This evidence highlights the effectiveness and safety of CBT-i in addressing insomnia. However, it requires a considerable commitment of time and effort and may not be suitable for everyone. 

Lifestyle changes can also have a significant impact on managing insomnia. Reducing or avoiding caffeine and alcohol before bed, practicing relaxation techniques, creating a comfortable sleep environment, limiting exposure to blue light from electronic devices, and establishing a regular sleep schedule are all effective ways to prevent and manage insomnia. Exercise can also help reduce insomnia symptoms, especially outdoor activity, according to the National Sleep Foundation.

Overall, treating insomnia requires an individualized approach that considers each person’s unique circumstances and needs. However, many people can successfully manage their insomnia and improve their quality of life with the right combination of medications, treatments, and lifestyle changes. It’s essential to work with a healthcare professional to find the most effective approach for each person’s situation and to ensure safe and appropriate treatment.

Part III:

While writing my paper on insomnia, I learned much about the impact of sleeplessness on physical and mental health. As someone who has struggled with insomnia in the past, I was able to reflect on my own experiences and how they relate to the research findings. One thing that stood out to me was the importance of addressing the root cause of insomnia. While medication can be helpful in the short term, it is not a long-term solution and can have significant side effects. Instead, cognitive behavioral therapy (CBT) aims to identify and replace unhealthy thoughts and behaviors with more positive ones. This resonated with me because I have found that my insomnia is often related to stress and anxiety and that taking steps to manage those underlying issues can be more effective than simply relying on medication. In addition, it made me more aware of the importance of preventing insomnia before it becomes a chronic problem and the value of developing healthy sleep habits—the effects of insomnia on a person’s life. From social isolation to physical health issues, the consequences of insomnia can be severe and far-reaching. The wide range resonates with me because my insomnia is often related to stress and anxiety. Managing these underlying issues may be more effective than simply relying on medication. In addition, While writing my dissertation on insomnia, I learned a lot about the effects of insomnia on physical and mental health. As someone who has struggled with insomnia in the past, I was able to reflect on my experiences and how they relate to the research findings. One of the things that struck me was the importance of addressing the underlying causes of insomnia. While medication can help in the short term, it is not a long-term solution and can have significant side effects. Instead, cognitive behavioral therapy (CBT) aims to identify and replace unhealthy thoughts and behaviors with more positive ones.

Works Cited

Meadows, A. (2023, March 3). Treatments for insomniaAustin Meadows. Sleep Foundation. Retrieved March 19, 2023, from https://www.sleepfoundation.org/insomnia/treatment

How sleep deprivation impacts mental health. Columbia University Department of Psychiatry. (2022, March 16). Retrieved April 3, 2023, from https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental health#:~:text=While%20insomnia%20can%20be%20a,anxiety%2C%20and%20even%20suicidal%20ideation. 

Brody, J. E. (2019, June 10). Insomnia can kill you. The New York Times. Retrieved March 19, 2023, from https://www.nytimes.com/2019/06/10/well/mind/insomnia-can-kill-you.html?searchResultPosition=12

Anwar, Y. (2018, August 22). How poor sleep can ruin your social life. University of California. Retrieved March 19, 2023, from https://www.universityofcalifornia.edu/news/how-poor-sleep-can-ruin-your-social-life#:~:text=Poor%20sleep%20triggers%20viral%20loneliness,as%20people%20with%20social%20anxiety. 

Pollack, A. (2004, January 13). Sleep experts debate root of insomnia: Body, mind or a little of each. The New York Times. Retrieved March 26, 2023, from https://www.nytimes.com/2004/01/13/health/sleep-experts-debate-root-of-insomnia-body-mind-or-a-little-of-each.html?searchResultPosition=13

Cashin-Garbutt, April. “Insomnia: An Interview with Dr Darryle Schoepp.” News, 23 Aug. 2018, https://www.news-medical.net/news/20120726/Insomnia-an-interview-with-Dr-Darryle-Schoepp.aspx.

Ruoyan Chen
Professor Molly
02/19/2023

I wonder if teachers, parents, or elders ask you to read more books when you are young. When I was young, I’m not interested in it and often thought: “Why should I read?” “Will reading affect me?” I didn’t have the answers to these questions at the time. When I read the first book, I’m curious but only curious. I’m not very interested in it. I don’t think it’s as funny as my cartoons. But my mother always says: “You should read more books, it will help you a lot in the future, don’t watch cartoons all the time.” But she didn’t tell me how reading more books would help me. So, I don’t always care. Even if she forces me to read it, I read it perfunctorily and immediately forget what I had read. I always read like this mechanically, just like completing the tasks my parents and teachers assign. I have never seriously felt the meaning of the words in the books.

One time, as usual, I read a book that my mother told me to read quickly, but the content of this book shocks me. That is a Chinese novel called “To live.” The content and writing are concise and easy to understand but not dull. It is the first time I felt the meaning of the words in the book so seriously, as well as the feelings and emotions between the characters.

After reading “To Live” carefully, I feel heavy and inexplicable depression. That is a sad story. “To live,” tell the story of Xu, Fugui and his family during “Land Reform,” “People’s Communes,” “Three-Year Famine,” and the “Cultural Revolution.” In the end, all his relatives left him and left him an old cow. The women in the book are kind, hardworking, simple, and gentle. They look forward to a better life and work hard for it, but unfortunately, God took their lives in advance. But God rejected the protagonist’s life and made him endure many separations and pain like a knife twisting in his heart. Finally, the world is peaceful, society is developing stably, and the outside world is becoming more and more exciting. Still, the protagonist is too old to change his life. He is already very lonely, alone, and without family, and he finally shows a sense of relief. His expression seems to have seen through his own life.

Born in a peaceful age and living in a city, it is difficult for me to imagine hardships. This book makes me see the world and life I had never seen before and realize that the world is not all that I see. From then on, I became interested in the different worlds described in the book. In this regard, I begin to read each book carefully, feeling the meaning of various sentences in each book, the experience, life, state of mind, and feelings of characters, the cruelty, peace, helplessness, and absurdity of different worlds or societies, the suffering, happiness, sadness, and tribulations of people. Slowly, as I grew up, I read more and more books and unknowingly gain a lot of rich experience and knowledge, and I became more compassionate and emotionally rich.

I find that a book is a small world. I may not be able to experience many things in reality, but I can share them in the books and the characters’ lives. Even the characters in the book can help me accomplish many things that I want to accomplish but can’t do for the time being, as if I have fulfilled my wish.

Now I understand why my mother ask me to study because reading can bring me too much gain. Not to mention that reading can improve my cultural and literary level and allow me to learn countless experiences. Moreover, after finishing the book, you accompany the characters to spend a part of their life that belongs to them and you. In the book, human nature is good and evil, cold and warm. The characters experienced the ruthless devastation of natural disasters, and you have also experienced them. You will see a happy life with smooth sailing, a miserable life with ups and downs, good and evil will be rewarded, etc. Countless experiences and insights gained through reading will belong to you. That is what I think reading can bring me, and I believe this also is what my mother wants me to get.

2/15/2023 Discussion Board

Thanks to all those who replied to me. I appreciate.

Article “It’s Not the Stress, It’s How You Deal With It”, written by Clyde Haberman.

I am sure you have experienced stress and anxiety in the past or at present. Due to the rapid development of modern society, people have had to enter into a fast-paced lifestyle as various technologies have scrambled to emerge endlessly. That has led to a dramatic increase in stress. As a result, anxiety has become very common. The article states, “One-third of Americans are very stressed. About half say the situation has worsened in the past five years.”

Whichever way you look at it, being under these pressures for long periods can do more harm than good. Therefore, how to address stress is our primary concern. That’s why I’d like to recommend this article and hopefully have a discussion with you about how to handle your stress and anxiety.

I chose the article “It’s Not the Stress, It’s How You Deal With It,” which was written by Clyde Haberman and published in the New York Times on October 26, 2007.

It’s a survey of Americans’ stress, which demystifies the most significant source of anxiety for people, and you can get a hint of resonance from it. The best part is that the article has examples of clever ways to deal with stress, which may not apply to everyone, but I’m sure you can still find a glimmer of inspiration.

After you have read the article, I have three questions that I would like to discuss with you.

1. In what specific situations do you experience stress and anxiety?

2. How do you react when you are under a lot of stress? For example, stomachache, headache, cold sweat, overeating, or no appetite?

3. What do you do to release stress when you feel stressed? What are your ways of dealing with stress?