|
JOIN OUR LIST
|
 |
| Meet Dr. Blonna |  | |
Hello,
I am Dr. Richard Blonna, the editor of the Healthy Stress Newsletter. I am a nationally certified Coach (CPC), Counselor (NCC), and Health Education Specialist (CHES) with over 25 years of experience helping people just like you manage their stress.
I am the author of a best-selling college textbook and three self-help books in the field of stress management.
Besides teaching stress management in college I work with people at-a-distance using telephone and web-based instruction and coaching.
In addition to stress management I specialize in motivational coaching; helping people get unstuck and live their lives based on their values, goals, and dreams.
|
| What's New? | |
I am in the process of developing my new brand, "Dr Rich" and changing my website to reflect this. My new website is, www.conqueringyourstress.com and reflects my new brand. If you go to my old website it will automatically bring you to the new one. Please bear with me as I make this transision.
You can buy my new stress management home-study course entitled; "Seven Steps to Conquering Your Stress" off of my new website.
Please visit my new site if you have not already gone there.
|
| QUICK LINKS | |
Follow me on FaceBook, YouTube, and Twitter at:
|
|
|
| Volume # 2011, Issue # 8 October 2011 | |
Dear Subscriber, In the last edition of this newsletter I introduced Seligman's ABCDE Model for Rethinking the Little Picture by discussing the Three P's, permanence, personalization, and pervasiveness. In this issue I will show you how to Rethink a potential stressor using the model. Remember, the ABCDE model is used to change illogical thinking by substituting more logical, rational thoughts in their place. I do not recommend this approach for Rethinking all stressors. I find the model helpful when managing minor stressors and daily hassles. For all other stressors I prefer ACT and Morita therapy approaches because they are based on acceptance and shifting your attention off of stressful thoughts, personal scripts, emotions, and mental images. I do believe however that you need as many tools in your coping toolbox as possible to give you maximum flexibility in managing your stress. "Dr Rich" Blonna.
|
|
| Using the ABCDE Model | |
In the model, the ABCDE stands for the following:
A = (Adversity), the potential stressor.
B = (Beliefs), your illogical beliefs about A
C = (Consequences), your feelings and actions resulting from B
D = (Dispute), substitute more optimistic beliefs for each B
E = (Energization), your new feelings and actions resulting from D
Here is an example using Rob, a former student of mine. All of the italicized words are evidence of his illogical thinking.
A = Rob's girlfriend and parents react negatively to his decision to change his college major to teaching in his senior year.
B = Rob's illogical beliefs about changing his major:
1. "I shouldn't make this change so late in my college career."
2. "I'll never make any money as a teacher."
3. "I should have known sooner what I wanted."
4. "I shouldn't disappoint my girlfriend and my parents."
5. "I'll never amount to anything."
6. "As a teacher, I'll never be able to support a family."
C = As a result of all of this negative self-talk and illogical thinking Rob experiences the following:
1. Physical
Muscle tension in his neck and upper back
Tension headaches
Difficulty sleeping
2. Mental
Anxiety
Difficulty concentrating
3. Behavioral
Not wanting to go out with friends
Not seeing his girlfriend in a week
Arguing with his parents almost every day
Going out drinking at bars by himself
D = Rob substitutes more rational beliefs and self-talk.
1. "I know it's not going to be easy, but I need to make this change now. I know I will not be happy and productive if I stay in my current major."
2. "Money is important, but I'll never be good at something I don't want to be doing."
3. "It certainly would have been easier if I had known at 19 that I wanted to teach but I did not find out until this summer when I did some work with a neighborhood youth group."
4. "Although I don't like to cause my family and girlfriend pain, I've got to be true to myself if we are to have honest relationships."
5. "I've already accomplished a lot. There is no reason to believe I won't amount to anything."
6. "It may be diffi cult on a teacher's salary, but there are a lot of men who teach and support their families."
E = As a result of working through the dispute Rob experiences the following changes:
1. Physical
Muscle tension relaxes
Tension headaches lessen
Is able to sleep soundly
2. Mental
Is still a little anxious but is able to coexist with it
Regains concentration
3. Behavioral
Is spending more time with his girlfriend
Has stopped arguing with his parents
Is more social and is seeking support of his friends
Try the model out with one of your potential stressor to see if it can help you defuse the threat and increase your perceived ability to cope.
|
| StressBuster Tip # 21: Improving Your Disputing |
Learning how to dispute illogical beliefs takes skill. Here are 4 things to look for when disputing illogical thoughts:
* Evidence - is there any objective evidence to support your belief? If there is little evidence to support the belief you can safely assume that it is illogical and pessimistic.
* Alternatives - is there another way to view the potential stressor? If there are alternative ways to view the potential stressor then maybe your belief about it is illogical.
* Implications - pessimists tend to be catastrophizers and project the worst-case scenario. How likely it is that the outcome will actually occur? If the answer is "not very likely," then your belief abut it is probably illogical.
* Usefulness -is your illogical belief useful or helpful in meeting your goals? If you use a belief to avoid moving forward towards your goal, then it is probably illogical or pessimistic.
|
|
|
|
|
