Stress diary guide 13. alternative questioning
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The document details a stress diary journal system designed to help individuals manage and understand their stress over a four-week program. It includes alternative questions aimed at evaluating stress-related thoughts and offers tools for recording daily stress incidents, reflecting on them, and learning new coping strategies. The diaries come with additional resources, such as a companion guide and a reflection journal, to enhance self-management skills and provide ongoing support.
![Stress Diary Journal Guides Guide 13: Alternative Questions
Guide 13:
Alternative Questions
Stress Diary Journal
Your Guide The 5 Horsemen
Questions
What is the appropriate questions to ask? 1. What ?
Some key questions to help that what you fear will happen.
evaluate and challenge your happen?
stress-related thoughts. Is there a more likely 2. Where?
How good is any of this outcome, chain of events,
ASK these of your thoughts! evidence? Is it bullet proof, or scenario? What has
quite good, weak or happened before when you
What was the worst that extremely weak? Could you thought your nightmare 3. When?
could happen? defend it in court, if you had scenario was going to
to? happen?
Could you have died or been
seriously injured? If the worst case scenario What would you say to 4. Who?
happens, how would you friend or family member
Would it help to reinterpret cope and get through it, who told you that this is
the situation as a challenge without escaping? If you what they feared?
or test, rather than a have got through it before 5. Why?
threat? then how could draw on this Similarly, what would a
to you get through it next friend or family member
Can you reinterpret the time? say to you if they knew that
bodily sensations as a this is what they feared? 6. How?
signal that you body is What is the chance that
primed and you’re ready what you fear will happen?
for the challenge, that you Base this on how many
are excited? times it has happened
before and how many times
What evidence do you have you thought it would
5 Horsemen Questions
'Where typically does it
'What, Where, When, Who, Why occur?' “Challenge
and How' questions]. your initial
'Why does this not occur in a
'Who is involved? 'What kind different situation?' and
of situations causes automatic
stress?' 'How does it occur?'
thoughts
'When is this kind of Apply these to your initial stress with these
situation likely to thoughts.
occur?'/'When did it occur
questions”
last?'
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Stress diary guide 13. alternative questioning
- 1. Stress Diary Journal Guides Guide 13: Alternative Questions Guide 13: Alternative Questions Stress Diary Journal Your Guide The 5 Horsemen Questions What is the appropriate questions to ask? 1. What ? Some key questions to help that what you fear will happen. evaluate and challenge your happen? stress-related thoughts. Is there a more likely 2. Where? How good is any of this outcome, chain of events, ASK these of your thoughts! evidence? Is it bullet proof, or scenario? What has quite good, weak or happened before when you What was the worst that extremely weak? Could you thought your nightmare 3. When? could happen? defend it in court, if you had scenario was going to to? happen? Could you have died or been seriously injured? If the worst case scenario What would you say to 4. Who? happens, how would you friend or family member Would it help to reinterpret cope and get through it, who told you that this is the situation as a challenge without escaping? If you what they feared? or test, rather than a have got through it before 5. Why? threat? then how could draw on this Similarly, what would a to you get through it next friend or family member Can you reinterpret the time? say to you if they knew that bodily sensations as a this is what they feared? 6. How? signal that you body is What is the chance that primed and you’re ready what you fear will happen? for the challenge, that you Base this on how many are excited? times it has happened before and how many times What evidence do you have you thought it would 5 Horsemen Questions 'Where typically does it 'What, Where, When, Who, Why occur?' “Challenge and How' questions]. your initial 'Why does this not occur in a 'Who is involved? 'What kind different situation?' and of situations causes automatic stress?' 'How does it occur?' thoughts 'When is this kind of Apply these to your initial stress with these situation likely to thoughts. occur?'/'When did it occur questions” last?' Copyright © www.stressdiaries.com
- 2. The Stress Diaries we have available 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! With a purchase of any of these Diaries, you get full Stress Management Support @ www.stressdiaries.com 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. Get a FREE Relaxation Music MP3 ! With your purchase of any of these 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 Copyright © www.stressdiaries.com