CommodoreGalaxyNarwhal33
1. Assess locus of control: What is your locus of control? How…
1. Assess locus of control: What is your locus of control? How do you explain the current status of your coursework or other work (i.e. I am doing better than I expected because…)? (Refer to course material on locus of control). Provide at least 1 example each of internal or external locus of control.
2. Describe which situations can commonly invoke acute anxiety? Then, list at least 2 examples of cognitive distortions (i.e. all or nothing thinking, over generalization) invoking acute anxiety (personal examples are optional).
3. Applying self-talk for anxiety and anxiety related situations: what is a positive, affirmative and personal statement? How can this alleviate the negative, repetitive and self-deprecating thought process and cognitions?
4. Explain how cognitive and behaviour therapies change irrational to rational beliefs. (Refer to the course material). Provide at least 1 example each of cognitive (i.e. cognitive restructuring) and behaviour therapy.
5.Apply Anxiety Management
Environmental Planning: Identify an event in the next month that makes you anxious. Using environmental planning, identify the environmental stressors related to the situation and describe what you would do to lessen the anxiety?
I.e. ask a friend to drive me to the test center with 30 minutes before the test time.
Self- Talk: Identify an event, experience or person that makes you anxious. Using self-talk, describe the stressor with a personal, positive and affirmative statement.
i.e. It is deeply satisfying that I respond with love, gratitude and kindness.
Systematic Desensitization: identify the sequence of steps (at least 5 small and gradual steps) in the possible fear hierarchy for filming a presentation for an online class.
(i.e. fear of flying airplanes:
1. deciding to travel
2. making reservations
3. packing my suitcase
4. buying necessary items
5. checking my luggage
6. being assigned the seat
7. boarding the plane)
Being assigned to film the presentation and given the deadline.
ABCDE Technique: Identify a positive or negative event that makes you anxious.
A. Adversity: identify the stressor
Negative event: (rejected by a date, job)
Positive event: (receiving an award, compliment, good performance review/grade)
B. Belief system: identify rational and irrational beliefs (What are the negative, reoccurring and automatic thoughts?)
(i.e. I was turned down, it’s terrible- I’m completely destroyed. I cannot stand this.)
C. Consequences (mental, physical and behavioural symptoms) How do you feel about these thoughts about the event or situation?
(i.e. I feel insulted, miserable and humiliated. I cannot focus on anything else and want to sleep all day.)
D. Dispute irrational beliefs. (Is it true? What facts support your beliefs?)
(i.e. No, I can do something else like practice other behavioural questions with my colleague.)
E. Effect (changed consequences). Does the feeling of anxiety diminish? Do the beliefs continue to take hold?
(i.e. Now I don’t feel so upset and scared- it’s going to be better next time.)
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