Unformatted text preview: Choosing to Change Worksheet
To complete this worksheet online, visit PART I. Building the Qualities of Psychological Health
Directions: Fill in your stage of behavior change in step 1 and complete the rest of Part I with your stage of change in mind.
Step 1: Assess your stage of behavior change. Please check one of the following statements that best describes
your readiness to improve your psychological health.
I do not intend to improve my psychological health in the next six months. (Precontemplation)
I might improve my psychological health in the next six months. (Contemplation)
I am prepared to improve my psychological health in the next month. (Preparation)
I have been improving my psychological health for less than six months but need to do more. (Action) ✔ I have been improving my psychological health for more than six months. (Maintenance) Step 2: Identify a facet of psychological health to improve. The Ryff Scale of Psychological Well-Being
identifies six key facets of psychological health (see Figure 2.1 on page 27). With this in mind, think about one facet of
your psychological health that is important to you and needs improvement. Write it down.
The facet that is most important to me and could improve is positive relations. Step 3: Make a plan to improve psychological health. Keeping your current stage of behavior change in mind,
describe what you might do or think about as a “next step” to improve that quality of psychological health. You can use
the strategies presented in this chapter for ideas. Also write down your timeline for making your next step.
I need to develop an ability to be more intimate. I have always shielded my problems from my friends and family and it is
time to change. I have been working with my girlfriend to try and be open about my problems. I have been doing this with
my mother and father for some time now too. I will give myself another year to be at the level I want to be at. It is something that is very difficult for me and I have been taking steps already, but it is a slow race to openness. Step 4: Overcome challenges to psychological health. In our daily lives, we sometimes experience challenging
situations that can put our psychological health to the test. What techniques can you use to counter roadblocks to
developing your psychological health to the fullest? Again, you can refer to the information provided in this chapter.
I believe that meditation and talking to others are the two biggest components to countering roadblocks. In my experience
these tactics have helped significantly. I also feel that a sense of autonomy is very important in ones life, and if you know
who you are as an individual than you will be able to get over many more obstacles faster than your counterparts. Step 5: Set a SMART goal. Keeping your current stage of change in mind, set a SMART goal, including a timeline, for
improving your psychological health.
Goal: I will meditate at least twice a week and have open conversations with someone every time something trying happens. Timeline: I will give myself until the end of November to get into a routine for these objectives. M02_LYNC3671_03_SE_C02.indd 46 10/08/16 5:23 PM Part II. Reducing Cognitive Distortions and Increasing Positive Thinking
Directions: Far too often we engage in negative self-talk and destructive thinking patterns. If you have thoughts that consistently weigh you down, work through the steps below to unravel that harmful pattern of thinking.
Step 1: Identify cognitive distortions. Take a look at the types of cognitive distortions discussed in the Practical
Strategies box on page 44. Do any of these thinking patterns sound familiar to you? Write down any negative thoughts
you have and list which category each fits into.
Thoughts Categories I believe people judge me when I open up. Personalization I give myself a minimum grade I can get on an exam Should Statements I spend too much time with my girlfriend then my friends
and this is not true, but I feel guilty Jumping to Conclusions Step 2: Dispute your negative thoughts. Pick one of these thoughts to focus on. Do the facts of your current
situation back up your negative perception? Write down all the facts that go against your current negative interpretation.
Thought: I am going to fail my English class.
Facts that go against the negative interpretation: Although I did poorly on my last test, I received good grades on the tests
before that one.
Thought: I believe people judge me when I open up.
Facts that go against the negative interpretation: People feel closer to me and want to help me more when I open up about my feelings. It is scary, but in the past it has only brought me closer to people. It has never pushed me farther away. Step 3: Change your perspective. Imagine that a friend or a family member was thinking the thought that you
wrote down in step 2. What would you say to cheer up that person? Would things seem so bad if they weren’t happening
I would say that there is nothing you are thinking or feeling that could push me away from you. This thought would make
me feel much better about myself if someone said it to me. Step 4: Create a more optimistic viewpoint. Taking into account the evidence above that goes against your
negative self-talk, can you think about the situation in a more optimistic way?
Example: Instead of thinking “I received a bad grade on this test; I’m going to flunk out of school!” you could think “I did
poorly on this test, but I’ve done well on tests before. Now I know to create a study plan and attend review sessions before
the next test.”
It may be scary to open up to people, and they may judge me a little on the inside, but at the end of the day it has only ever
brought me closer to people. At the end of the day not only do I build longer lasting, stronger relationships, I feel better
about myself by opening up to others. M02_LYNC3671_03_SE_C02.indd 47 10/08/16 5:23 PM ...
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- Fall '08