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Stressful Event:_______________________________________________________________________ Physical Signs List how you felt physically as a result of this stress. Emotions List how you felt as a result of this stress. Automatic Thoughts Write the thoughts you had as a result of this stress. Cognitive Distortions Identify the distortion(s) present in each unnecessarily negative thought. Thoughts Positive Write how you would like to feel. Emotions Positive Identify what you can do to improve how you feel. times a day when I feel like I need a little vacation, and sometimes even during a massage when the client is particularly quiet. I use that time to quiet my own mind by repeating, (inhale) "I am" (exhale) "pure health." COGNITIVE RESTRUCTURING The next technique is a bit more complicated, and though I've explained it to clients on my table, it is important to show them face to face. The technique is called cognitive restructuring, and it helps change our minds and thoughts about our stress. Here's how it works (see chart, above). • Across the top of the page, list your stressor. • The first column is for how the stressor makes you physically feel (Physical Signs). • The second column is for emotions about the issue (Emotions). • The third column is for the repetitive thoughts you have surrounding the stressor (Automatic Thoughts). • The fourth column is for the distortions that those thoughts have (Cognitive Distortions, page 87). • The fifth column is for how you would like to feel (Positive Thoughts). • The sixth column is for action items that you can do to improve how you feel (Positive Emotions). If I were to make a sample chart, you'd see that one of my recent stresses about getting my condo rented made me feel queasy, sleepless, and made my heart race. From an emotional perspective, I felt anxious, angry, and humiliated. My repetitive thoughts were, "I'll be broke," "I'll never get it rented," and "We're stupid for buying the place at all," with the distortions listed next to it. As I reread all of what I had written, I realized how ridiculous it was. "I was going to be broke." Really, all my money would be gone and I'd be living on the street? Is that Celebrate ABMP's 25th anniversary and you may win a refund on your membership. ABMP.com. 85