Your Best You
Plan Your Days One Day at a Time
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- WORKSHEET 4.3 Daily Activity Schedule
Plan Your Days One Day at a TimeGREAT! You are on your way to YOUR BEST YOU!!! You have come up with a list of pleasant activities and even made a plan for dates and times. Let’s take a look at the activity schedule that follows. This is just an example….yours will be specific to YOU! There is a blank form to copy and use on page 43.
WORKSHEET 4.3 Daily Activity ScheduleFill out this blank schedule for your day tomorrow (remember small attainable goals!)
Automatic thoughts: As we have discovered, our thoughts impact the way we feel and the things we do (or don’t do). Some of our thoughts are obvious to us. “I’m hungry” or “it’s cold, I should grab my coat” may be examples of thoughts that make sense and are clearly related to the current situation. However, the focus of this section is on what we call Automatic Thoughts. These thoughts occur to us often without our conscious awareness. They are also the thoughts that can have an impact on our mood without us even realizing it. Have you ever had the experience of suddenly feeling anxious or sad without understanding what just happened? Likely a negative automatic thought was the cause. When we notice a negative shift in mood we want to STOP and think about what just happened… what were we thinking? To help illustrate this lets re-visit Li. Li described to her counselor an example of a sudden shift in mood that she did not understand. She was on her way to her exam. When she left her house, she felt optimistic: she had studied hard, gotten a good night of sleep and eaten breakfast – all things her counselor had suggested she do. She walked into the exam room and suddenly, out of the blue, she felt so sad that she had to fight back tears and the urge to run out and go back home and get into bed. She and her counselor looked at the situation carefully. Li realized that her thoughts as she entered the room were, “Maybe I am not ready” “What if I forget everything I studied?” “I am going to fail! I will be kicked out of Queen’s!” Li had fallen victim to the catastrophizing thinking error. Li and her counselor looked at the thoughts together, checked them for accuracy, and came up with a more balanced thought. Li’s new balanced thought was, “I am worried. My marks are important to me AND I have studied hard and am prepared. I am smart, it is likely that I will do well.” It is important that Li’s balanced thought was 100% believable to her. Take a look at the next section called Thinking Errors. See if you can find any patterns of thinking that look familiar to you. Download 301.88 Kb. Share with your friends:
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