HE120 | Stress Management | REBT (Rational Emotive Behavior Therapy) Journal 50 points
Due Date: ___________________________
The premise of Albert Ellis’s work in REBT was that stress-related behaviors are initiated by perceptions, and that these self-defeating perceptions can be changed. All stimuli are processed through our brain, and are therefore interpreted by our brain. Remember, our brain is the direct result of our lifetime of conditioning and circumstances. It absorbs and retains everything we have been through, including trauma and stress. The brain is like a puppy. Frustrating to train, but it can be done. This process is difficult, but it is possible to develop coping techniques that are aimed to modify internal self-dialogue. This is where we are able to reverse our thought process and interpretation of the world around us, of our self and of our relationship and purpose in the world. This process is referred to as cognitive restructuring. We must mindfully realize that this is achievable, so that we can learn to better respond to stress related circumstances. Pain may be inevitable, but suffering does not have to be. We have the power to change our perspective, and from this power arises the opportunity to change our life.
Instructions for keeping your REBT Journal:
Using Chapter 9 Cognitive Restructuring: Reframing as your reference, every day for a week, journal if and when you were able to catch yourself in a moment of negative thinking and perception. Reflect on this, and if and how you were able to change your perception to a more positive frame of mind.
Be sure to associate the stressor that caused your negative thinking in the first place, and explain how you were able to shift your perception of both the stressor, and your response to it.
Remember, we are not necessarily looking for a reaction… but rather we are aiming to mindfully consider the way we respond to a given situation. A reaction is fleeting and abrasive. A response is a mindful reflection of the given experience.
Seven (7) Day Journal Schedule: All completed journals are turned into me at the start of class. Please name and date each one.
*You may record these journals however you’d like. Handwritten, or typed, or in a bound personal journal. All personal journals will be returned to you.
Conclusion: One (1) full-page minimum typed in 12 font, double spaced
For example; describe an encounter that took place during your seven (7) day journaling timeframe. Explain what happened, how you reacted and in retrospect how would you have handled it differently.
This assignment will require you to send in a “new separate 7-day journal”, different from the 21-day journal. Though I guess you could use entries from there, but what is the benefit of doing that, since the main purpose of this class is for you to enhance your old and new coping techniques. Submit the typed 7-day journal to me as part of your paper.
What am I looking for in this paper: describe an encounter that took place during your 7-day journal. Explain what happened, how you reacted and in retrospect how would you have handled it differently? In essence you are utilizing your Cognitive Restructuring coping technique also known as Reframing.
Therefore you will be turning in two separate pages minimum:
1st page: will be your typed separate 7-day journal
2nd page: will be your conclusion of one (1) page minimum, typed in 12 font, double spaced
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