1. Skill Practice Reflection: Reflect on an unhelpful thought you often have and how you might use cognitive restructuring. Include a response to the following prompts for a total of about 1 pages double spaced.
NOTED: PLEASE include “if…then…”statements.
Cognitive Restructuring Practice: Describe the unhelpful thought you often have and how you used cognitive restructuring to change it. How did using cognitive restructuring change how you felt about the situation? Did it change your outcome at all? What successes and challenges did you have in using the skill?
Complete a WOOP for a goal you have based on the following four prompts. Remember to include all four parts of the WOOP, putting particular focus on naming an internal obstacle and an if/then statement for your plan.
WISH: What is something you wish to change in your future in terms of your ability to identify and change your unhelpful thoughts? This change can be longer term, but make sure to then also identify something for within the next 4 weeks.
OUTCOME: What would a specific outcome be if you were to live out the above wish?
OBSTACLE: What is an obstacle that keeps you from using cognitive restructuring? Name at least one internal barrier and one external barrier.
PLAN: What are your plans for overcoming these obstacles and barriers to use cognitive restructuring? Make sure to include an if/then statement ((i.e. If you face “obstacle x”, then you will do …) and then expand on how you will ensure you stick with that plan. Include specific steps!
2. Gratitude Practice: Write a half a page about something that happened or something you accomplished this week that you are grateful for. can say something corona related, like I still got shelter, and im home in China,etc.
3. Lecture + Reading Reflection: Reflect on the previous lecture and the assigned readings for next week and the associated videos. Respond to the following prompts in a half page.
What is one thing that resonated with you class on Wednesday, particularly from the lecture material? What do you still have questions about (if anything)?
Identify one way you can see the content in the readings helping you going forward.
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