20- Stress Management Flashcards
what is task analysis ?
breaking down large jobs into smaller more manageable units
what is daily planning ?
Time taken at start or end of day to list, organize, and prioritize.
what is time restructuring ?
Create larger chunks of time through reorganization
how can one schedule efficiently ?
by doing priority items during time of day when you are most productive
what is all or nothing thinking ?
The tendency to see things as either black or white, without acknowledging intermediate ground.
what is overgeneralization ?
Interpreting a single incident as being indicative of a never-ending pattern.
what is a mental filter ?
Picking out a negative detail from an event and focusing on it, to the exclusion of any positive aspects..
what is disqualifying the positive ?
Rejecting positive aspects of the situation, so that you can hold on to negative interpretation, even without evidence.
what are “should” statements?
motivating oneself through use of “shoulds” and “shouldn’t” which will result in guilt
what is labeling ?
applying labels in an emotional/negative manner eg ‘I am a loser”
what is personalization ?
attributing to yourself blame or responsibility for something outside of your control
“Boss asks me to stay work late again”- give a distortion and challenge
distortion: Why is he always after me ? What did I do wrong?
challenge: he values me
“Forgot to buy food for kid’s lunch” - give a distortion and challenge
distortion: I am the worst parent in the world
challenge: we all forget, it’s normal
what two kinds of exercise are part of physical solutions to stress ?
exercise and informal exercise
how do you enhance the quality of your visualization ?
by adding more details
