Topic Progress:

After we have looked at some of the situations that our partners, friends, or family members have difficulty facing, it’s time to plan a healthier response! Now that we have listed some problematic events or situations with the beliefs, thoughts, feelings, and behavior that are involved, it is time to consider better ways of dealing with these. Move on to the next worksheet to rate and challenge these unhelpful experiences. This exercise will give you the opportunity to discuss a problem situation calmly and objectively with the other person and encourage and guide them to find better solutions. It is likely that they will also experience relief and confidence at the prospect of the improvement.

List problem events or situations that have newly come up or use the same ones noted in the previous exercise. Also, write down the unhelpful thoughts and beliefs that you believe are most involved in the negative reaction. Be open, honest, encouraging, and calm when discussing it with the other person. Ask them to rate their emotions and physical sensations from 0 (the worst ever) to 100 (the best ever). Then, together, think about what could have been a healthier perspective (e.g. belief, thought) of the situation. Did s/he perhaps exaggerate or misperceive anything? What could they have done better or differently (i.e. avoid or change the situation, change your thoughts or response)? Re-rate how s/he is feeling now about the situation and possible similar occurrences in the past.

Download and print the worksheet here: Formulating Healthier Responses

What comes next?

In session 4, we explain the importance of relaxation on daily performance and well-being, including the ability to give care to someone else, and provide a few tips and exercises to decrease stress.


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