Rational Thinking Stress External forces that affect you

Rational Thinking

Stress �External forces that affect you as an individual �What are some types of stressors you are trying to cope with? • School stress (class demands/homework, grades, activities) • Time management (school, work, activities) • Relationships • Other

If you want to stop a negative spiral, what would be the easiest to change – thoughts, feelings or actions? � Most people try to change feelings first, but actually, feelings are the hardest to change. � It’s much easier to change thoughts and actions – which in turn can change feelings. � Rational thinking is a process to combat negative or irrational thoughts. By developing counter arguments to those thoughts, we can keep negative thinking from creating negative feelings.

Types of Negative (Irrational) Thoughts � Jumping to Conclusions • make negative interpretation even thought there are no definite facts to support your conclusion. � All or Nothing Thinking • See things in black and white. If your performance fails short of perfect, you see yourself as failure � Labeling • Instead of describing your error, you attach a negative label to yourself, “I’m a loser”. � Catastrophic Thinking • You exaggerate the importance of things such as someone else’s achievement or your own goof-up.

Use the rational thinking model �My friend says she/he’ll call me before 7 to make plans for going to the game on Friday night. It’s almost 8 and she/he hasn’t called. �My first thought is – she/he went without me. . . dumping me. . etc. Ask: This is what type of irrational thought? (Jumping to conclusions)

Rational Thinking Model � Other ways of thinking (Alternatives) • Is there another � What *They got held up & will call later way to look at this? *They have reason this would happen? forgotten *There was an emergency *Time mix up will happen (Implications) • Even if this thought is true �What’s the worse that can happen? �What’s the best that could happen? • What’s the most likely thing to happen?

Rational Thinking Model cont. �Look for facts FOR and AGAINST the negative thought (evidence) • Has this happened to me before? • Has this happened to others? �What you can do (Plan of Attack) • Even if this thought is true, is there anything I can do about it?

Take Positive Action This is a simple and fast way to reduce stress that you can use in your everyday lives. It demonstrates how taking a simple positive action can quickly affect feelings in a positive way.

Healthy ways to relax and recharge � Go for a walk. � Spend time in nature. � Call a good friend. � Sweat out tension with a good workout. � Write in your journal. � Take a long bath. � Light scented candles. � Savor a warm cup of coffee or tea. � Play with a pet. � Work in your garden. � Get a massage. � Curl up with a good book. � Listen to music. � Watch a comedy.