Brain, stress and coping · worksheet 136
According to the psychologists Lazarus and Folkman, we feel stress when what a situation demands seems to exceed what we have. Without realising it, we ask ourselves two questions: “What is at stake for me?” and “What can I do?”. Writing them down helps you see more clearly.
Before you start
- What it is for: To see more clearly what really stresses you, and everything you can lean on.
- 15-20 minutes.
- It isn’t about downplaying what is happening to you, but about seeing it more clearly.
- The two questions: “what is at stake?” and “what can I do?”.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Stress often goes down a little when you rediscover forgotten resources. If it stays high, worksheet 137 helps you choose what to do.
If you find it hard
If you can’t find any resources, ask someone you trust what they see in you, or talk about it with your psychologist.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Make explicit the two appraisals of Lazarus and Folkman’s model (what is at stake: loss, threat or challenge; available resources) in a stressful situation, and identify forgotten resources.
Stress at work or in studies, transitions, situations that seem “too much”. Duration: 15-20 min.
References
Lazarus, R. S. & Folkman, S. (1984). Stress, Appraisal, and Coping. Springer.
Folkman, S., Lazarus, R. S., Dunkel-Schetter, C., DeLongis, A. & Gruen, R. J. (1986). Dynamics of a stressful encounter: Cognitive appraisal, coping, and encounter outcomes. Journal of Personality and Social Psychology, 50(5), 992-1003.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
