この映画🎞で主人公はrollingstoneの雑誌執筆します。

万年筆で書くのが好き

僕は次第に変わって来てる

 

Now what happens to our thoughts and emotions when we approach rather than avoid uncertain situations? When we approach the uncertain situation, we can learn that uncertainty is not catastrophic and that it is manageable. This will increase the likelihood that we approach the situation in future and feel more confidence around it. To break the vicious cycle of uncertainty and rumination, we want to engage in alternative behaviours, which in turn, leads to improved emotions and realistic thoughts. See the diagram below for breaking the vicious cycle.

Here, we are applying principles of behavioural activation to help you face - rather than avoid-uncertain situations and to break the cycle of rumination. In other words, rather than ruminating in uncertain situations, these principles will help you activate alternative behaviours to approach the situation and feel more able to cope with uncertainty in the long term. That is, to overcome rumination, you want to pick an alternative ‘approach’ (instead of rumination) to uncertain situations and practice/schedule it with an aim of managing the uncertain situation. This alternative approach should help you reduce rumination, leading to less negative emotions. Now, with this GOAL in mind, let’s learn how to find alternative activities that can help you achieve this goal.

Let’s have a look at Juan’s example.
 

Juan keeps thinking/ruminating about how badly his last training session six months ago went and how he felt after, and this makes him feel even more nervous and stressed about his first training session at his new fencing club. These thoughts and feelings make him not want to go to the training session. To help Juan feel less nervous and stressed and go to the training session, his school counsellor suggests to Juan that instead of sitting and thinking about the past and how he felt then, he could engage in an alternative activity, such as watching some interviews with professional fencers, who talk about how they overcome their mistakes and the feeling of losing, so he can remember that everyone has bad training sessions, even professionals but they still go back to training and he can too. Another activity could be joining an online group of fencers, such a Reddit page and discussing his nerves with other people who would understand him and provide some tips to feel less nervous about it – such as practising some drills at home.

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When thinking about the activities, it is important to think about what GOAL you want to achieve. A long-term goal takes a long time to achieve (i.e., weeks, months, years), while a short-term goal is something that can be achieved sooner (i.e., today, tomorrow, this week). In Juan’s case, his long-term goal is to regularly attend the new fencing club, without thinking about the past training sessions that went wrong and how that made him feel. A short-term goal for Juan would be attending the first training session, since he is considering not going anymore because of how nervous and stressed he feels. The activities he schedules will help him achieve the short-term goal. One way to achieve a short-term goal is to make it a SMART goal: a Specific, Measurable, Achievable, Relevant, and Time-Bound goal.

Below is an example of Juan’s goals, to show the differences between what is/isn’t a SMART goal:

 

A SMART goal:	Not a SMART goal:
I am going to attend the first training session tomorrow.	I am going to feel great at fencing sessions.

For Juan, setting the goal to attend the first training session is more SMART than his long-term goal of not thinking about all his previous mistakes and feelings at past trainings in order to feel great at fencing sessions.

To achieve this short-term goal, Juan needs to plan some activities that through practice, will help him achieve his goal. This is the premise of Behavioural Activation. Using the ABC model to better understand your rumination, will help you brainstorm some activities.
 

Situation (Trigger):  First training session at a new club Rumination (Your Thoughts): I made a lot of mistakes at previous training sessions. It might be my personality that I always react this way. Any Negative Consequences (Emotions or Behaviours):     Feeling nervous and stressed, not attending training

What are some activities you could do to change your thoughts?   Write down all the times training sessions went well Watch videos about professional fencers making mistakes and they overcome them.

Now it’s your turn! Let’s recall the example you provided in Session 1 regarding your “Uncertainty and related thoughts, emotions, and behaviours”. 

Situation (Trigger): 

Rumination (your thoughts): 

Any Negative Consequences (Emotions or Behaviours): 

What are some activities you could do to change your thoughts?

Next, reflect on your answers above and set a long-term goal below:

e.g. Going to all fencing training sessions (without spending time thinking back on all the mistakes I made, how bad those mistakes made me feel, and thinking they will happen at the next session).

Now set a short-term SMART goal, that can help you achieve your long-term goal:

e.g. Go to the first training session.

Finally, select one or a couple of activities that you can practice in the next week, to achieve your short-term goal:

e.g. Watch videos about professional fencers making mistakes and how they overcame them

Good job!

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