Managing Stress and Emotions
Your personal mind body connections and the interactions between your thoughts, body, and social environment are an integral part of beginning to manage the stress in your life, as opposed to letting it manage you.
Use the following exercise to explore how the thoughts you have about stressful life events might influence your mood and feelings. Look at the completed example of "Managing Stress and Emotions" for ideas about how these concepts might apply to your life.
Completed Example
Activating event
A friend canceled a date with me.
Rational ideas
I know he's under a lot of time pressure right now... I'll do something by myself.
Irrational ideas
I'll feel terribly alone tonight... The emptiness is setting in... He doesn't really care for me... No one really wants to spend time with me... I'm falling apart.
Consequences of the irrational ideas
I was depressed...I was moderately anxious.
Disputing and challenging the irrational ideas
- Select the irrational idea
I'll feel terribly alone tonight... I'm falling apart. - Is there any rational support for this idea?
No. - What evidence exists for the falseness of the idea?
- Being alone is not as pleasurable as having a date, but I can find pleasure in an alternative activity.
- I usually enjoy being alone, and I will tonight as soon as I face the disappointment.
- I'm mislabeling frustration and disappointment as "falling apart."
- Does any evidence exist for the truth of the idea?
No, only that I've talked myself into feeling depressed. - What is the worst thing that could happen to me?
I could continue to feel disappointed and not find anything really pleasurable to do tonight. - What good things might occur?
I might feel more self-reliant, and realize that I do have inner resources.
Alternative thoughts
I'm OK. I'll get out my detective novel. I'll treat myself to a good Chinese dinner. I'm good at being alone.
Alternative emotions
I feel quiet, a little disappointed, but I'm anticipating a good meal and a good book.
Stress Management Worksheet
Activating event
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Rational ideas
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Irrational ideas
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Consequences of the irrational ideas
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Disputing and challenging the irrational ideas
- Select the irrational idea
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____________________________________________________________________ - Is there any rational support for this idea?
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____________________________________________________________________ - What evidence exists for the falseness of the idea?
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____________________________________________________________________ - Does any evidence exist for the truth of the idea?
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____________________________________________________________________ - What is the worst thing that could happen to me?
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____________________________________________________________________ - What good things might occur?
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Alternative thoughts
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Alternative emotions
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