Brain, stress and coping · worksheet 139
The same situation can be experienced as a threat (“I might fail”) or as a challenge (“it’s difficult, but I can learn or gain something”). Both views can exist at the same time. The second usually leaves more room to act.
Before you start
- What it is for: So as not to get stuck on what you might lose, and to also see what you can do and learn.
- About 15 minutes, before a situation that frightens you.
- It isn’t about denying the risks: both views can exist at the same time.
- If it is a recent loss, start instead by acknowledging what you feel.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Stress doesn’t always disappear, but it often becomes more useful: energy to act instead of freezing.
If you find it hard
If the situation is a real loss (a bereavement, a breakup), start instead by acknowledging what you feel (worksheets 22 or 124).
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
Practise reappraising a situation experienced as a threat towards a more balanced reading that includes the challenge (what is possible, what can be learnt), drawing on real resources.
Performance anxiety (exams, interviews, public speaking), career changes, life abroad. Duration: 15 min.
References
Lazarus, R. S. & Folkman, S. (1984). Stress, Appraisal, and Coping. Springer.
Lazarus, R. S. & Folkman, S. (1987). Transactional theory and research on emotions and coping. European Journal of Personality, 1(3), 141-169.
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).
