Homework Post Week 6: Identifying and Changing Unhelpful Tho…

Skill Practice Reflection: Reflect on an unhelpful thought you often have and how you might use cognitive restructuring. Include a response to the following prompts for a total of about 1 pages double spaced.

• Cognitive Restructuring Practice: Describe the unhelpful thought you often have and how you used cognitive restructuring to change it. How did using cognitive restructuring change how you felt about the situation? Did it change your outcome at all? What successes and challenges did you have in using the skill?
• Complete a WOOP for a goal you have based on the following four prompts. Remember to include all four parts of the WOOP, putting particular focus on naming an internal obstacle and an if/then statement for your plan.
• WISH: What is something you wish to change in your future in terms of your ability to identify and change your unhelpful thoughts? This change can be longer term, but make sure to then also identify something for within the next 4 weeks.
• OUTCOME: What would a specific outcome be if you were to live out the above wish?
• OBSTACLE: What is an obstacle that keeps you from using cognitive restructuring? Name at least one internal barrier and one external barrier.
• PLAN: What are your plans for overcoming these obstacles and barriers to use cognitive restructuring? Make sure to include an if/then statement ((i.e. If you face “obstacle x”, then you will do …) and then expand on how you will ensure you stick with that plan. Include specific steps!

Class Activity Reflection: Reflect on the thought record you filled out with your group during the class activity this week and complete the following extension activity. Your response for this section should include the following details and be about 1 page double spaced.

• Group Thought Record: Describe the scenario your group used and include the notes about what went in each box. You can do these as bullet points. Reflect on how you think it went filling out the thought record. Which parts felt harder? Which parts felt more natural?
• Personal Thought Record: Complete the steps for the thought record for a second scenario. Include the scenario and what you would write for each step.

Gratitude Practice: Write a half a page about something that happened or something you accomplished this week that you are grateful for.

Lecture + Reading Reflection: Reflect on the Week 6 lectures and the assigned readings and the associated videos. Respond to the following prompts in a half page.

• What is one thing that resonated with you from class, particularly from the lecture material? What do you still have questions about (if anything)?
• Identify one way you can see the content in the readings helping you going forward.

GRADING STANDARDS

Your post is worth a possible 10 points. To receive the full 10 points for this post, you must respond to all four sections of reflection and address all prompts fully, totaling around 3-4 double-spaced pages. Be honest; part of the goal of these posts is to have an opportunity to receive feedback and support from us – we have experience with using these skills and coaching on the use of them. Your grade is NOT based on how well you used the skills, but rather on how much we can see you reflected on the skills/content and have thought about how it applies to your life. Incomplete or late responses will be docked points.