journal #4

Stress Management for Life Michael Olpin Weber State University Margie Hesson South Dakota State University A Research-Based, Experiential Approach FourthOlpin, Michael; Hesson, Margie. Stress Management for Life: A Research-Based Experiential Approach (p. i). Cengage Learning. Kindle Edition. This is the textbook used I have included the chapters needed for this assignment.For this week’s assignment, we’ll be getting to know our minds a bit more. We all have unhelpful thought patterns (sometimes called cognitive distortions or thinking errors). These thoughts are so common, psychologists have spent time developing a list to identify them. For most of us, we tend to use the same type of unhelpful thoughts frequently. The important thing here is to become familiar with what unhelpful thought patterns are primary for you. This first bit of insight helps us to increase our mindfulness of these thoughts in the moment (e.g., “oh, there’s that “shoulding” going on again). That way, we can do something about it- like replace it with a more helpful thought. For this week’s journal, you will be addressing unhelpful thinking patterns and taking a closer look at how they affect emotions and behaviors.For this assignment, you will want to reference pages 147-151 in your Davis et al. book regarding “Refuting Irrational Ideas.” chose an activating event you feel comfortable sharing in your journal. You will need to refer to the list of irrational ideas in your workbook as well as the list of unhelpful thought patterns on the lesson page to help you complete this assignment. A few of you chose Cognitive Restructuring as your 4-week practice so you will probably find this week’s content very interesting.Cognitive Restructuring is a technique that has been successfully used to help people change the way they think. When used for stress management, the goal is to replace stress-producing thoughts (cognitive distortions) with more balanced thoughts that do not produce stress. When thought patterns become destructive and self-defeating, it’s a good idea to explore ways to interrupt and redirect them.That’s what cognitive restructuring can do.Example: Situation: I made a suggestion at the weekly meeting and most people thought it wasn’t a good idea.Thoughts: I have no good ideas. People think I am stupid. I am terrible at my work.Feelings: Anxious. Disrespected. Stupid. Stressed.Evidence that supports the thought: Some co-workers pointed out that we don’t have enough resources to implement my idea.Evidence that doesn’t support the thought: A few people did think it was a good idea. I often get complimented on my ability to think outside the box. Mine was not the only idea that the group didn’t like. People tell me they like the way I work. I usually do a good job.Alternative/balanced thought: People at work think that I am capable and often have good ideas. I do my work well, but this wasn’t one of my best ideas.Outcome: I feel calmer. I no longer feel stressed about this.***Follow the directions to complete the “Homework Sheet” starting on pg. 150 (template linked below). Remember that the goal of this assignment is to bring awareness to thought patterns that do not serve you, to begin to develop the skills of evaluating thoughts as a scientist would evaluate data (i.e., is this a valid thought?), and to learn to develop thoughts that are better able tohelp you cope with a situation, emotionally, and behaviorally.

Don't use plagiarized sources. Get Your Custom Essay on
journal #4
Just from $13/Page
Order Essay
Order a unique copy of this paper
(550 words)

Approximate price: $22

Basic features
  • Free title page and bibliography
  • Unlimited revisions
  • Plagiarism-free guarantee
  • Money-back guarantee
  • 24/7 support
On-demand options
  • Writer’s samples
  • Part-by-part delivery
  • Overnight delivery
  • Copies of used sources
  • Expert Proofreading
Paper format
  • 275 words per page
  • 12 pt Arial/Times New Roman
  • Double line spacing
  • Any citation style (APA, MLA, Chicago/Turabian, Harvard)

Our guarantees

Delivering a high-quality product at a reasonable price is not enough anymore.
That’s why we have developed 5 beneficial guarantees that will make your experience with our service enjoyable, easy, and safe.

Money-back guarantee

You have to be 100% sure of the quality of your product to give a money-back guarantee. This describes us perfectly. Make sure that this guarantee is totally transparent.

Read more

Zero-plagiarism guarantee

Each paper is composed from scratch, according to your instructions. It is then checked by our plagiarism-detection software. There is no gap where plagiarism could squeeze in.

Read more

Free-revision policy

Thanks to our free revisions, there is no way for you to be unsatisfied. We will work on your paper until you are completely happy with the result.

Read more

Privacy policy

Your email is safe, as we store it according to international data protection rules. Your bank details are secure, as we use only reliable payment systems.

Read more

Fair-cooperation guarantee

By sending us your money, you buy the service we provide. Check out our terms and conditions if you prefer business talks to be laid out in official language.

Read more

Calculate the price of your order

550 words
We'll send you the first draft for approval by September 11, 2018 at 10:52 AM
Total price:
The price is based on these factors:
Academic level
Number of pages

Order your essay today and save 15% with the discount code ESSAYHELP