that what you fear will happen?

How good is any of this

evidence? Is it bullet proof, quite good, weak or extremely weak? Could you defend it in court, if you had to?

If the worst case scenario

happens, how would you cope and get through it, without escaping? If you have got through it before then how could draw on this to you get through it next time?

What is the chance that

what you fear will happen? Base this on how many times it has happened before and how many times you thought it would

Some key questions to help evaluate and challenge your stress-related thoughts. ASK these of your thoughts! What was the worst that

could happen? Could you have died or been

seriously injured? Would it help to reinterpret

the situation as a challenge or test, rather than a threat?

Can you reinterpret the

bodily sensations as a signal that you body is primed and you’re ready for the challenge, that you are excited?

What evidence do you have

happen. Is there a more likely

outcome, chain of events, or scenario? What has happened before when you thought your nightmare scenario was going to happen?

What would you say to

friend or family member who told you that this is what they feared?

Similarly, what would a

friend or family member say to you if they knew that this is what they feared?

What is the appropr iate quest ions to ask?

5 Horsemen Quest ions

'What, Where, When, Who, Why and How' questions]. 'Who is involved? 'What kind

of situations causes stress?'

'When is this kind of

situation likely to occur?'/'When did it occur last?'

'Where typically does it occur?'

'Why does this not occur in a

different situation?' 'How does it occur?' Apply these to your initial stress thoughts.

Guide 13: Alternative Questions

Stress Diary Journal Your Guide

Stress Diary Journal Guides Guide 13: Alternative Questions

“Challenge your initial

and automatic thoughts

with these questions”

The 5 Horsemen Questions

1. What ?

2. Where?

3. When?

4. Who?

5. Why?

6. How?

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The Stress Diary Journal This 4 week programme to complete stress mastery, is an invaluable tool to effectively manage your stress - to gain insight and explore self understanding. The Stress Diary Journal allows you to record your daily stress incidents & to monitor these incidents and analyse them – on a daily basis, for a period of 4 weeks. Divided into 4 weekly sections for you to master your stress progressively and more competently, it helps you review your initial appraisals, stress responses, your reactions & to identify your stress triggers, to then restructure your thoughts, your attitude and subsequent behaviours. You will be able to easier identify negative behaviour patterns, to increase your stress awareness, to learn new coping skills and to let you adapt new & alternative strategies. You will learn renewed self management skills, inner control, effective goal setting, time management skills, to overcome obstacles and increased perseverance to complete set tasks and to instil newfound routines, competencies and behaviours. It helps you to know yourself and manage your life more completely. This is an invaluable tool to gain unique insight, explore self-understanding, learn stress management skills and effectively manage your stress – in 4 weeks!

The Stress Diaries we have available

Stress Diary: Daily Recorder Journal A companion guide to the Stress Diary Journal in a handy size to carry about , and for you to easily record your daily stress entries. Each Stress entry is individually presented for ease of recording ‘on the go’ and to then transfer these entries to your Stress Diary Journal, or this Stress Diary: Reflection Journal, at the end of your day. Making remembering these Stress incidents/events much easier and keeping you in touch with managing your stress more effectively.

Stress Diary: Reflection Journal This Stress Reflection Diary Journal is a companion guide to the Stress Diary/Journal and used as an additional tool to further enhance your insight and understanding of your stress. You are to choose 1 significant Stress Entry per day, from your Stress Diary Journal for the length of your 4 week programme, that you may want to elaborate and focus on. Using the guideline questions and answer spaces that are provided, and you can add your personal notes or thoughts about your day or progress. Weekly summaries of your progress are included, to advance and monitor your progress and by answering these questions and adding your own observations, you will increase your skills at understand, managing your reactions and responses to your daily stress triggers and stressors. The Reflection Journal is an easy way to record and focus on how to reflect on your experiences and how you can learn from it. Get these Stress Diary Journals at www.stressdiaries.com

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