PSYC FPX 4325 Assessment 1 Planning Worksheet: Coping Strategies and Relaxation Techniques

PSYC FPX 4325 Assessment 1 Planning Worksheet: Coping Strategies and Relaxation Techniques

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Name

Capella University

PSYC-FPX4325 Stress, Trauma, and Wellness

Prof. Name

Date

Planning Worksheet: Coping Strategies and Relaxation Techniques

1. Coping Strategy and Relaxation Technique

Coping Strategy: Cognitive Restructuring
Cognitive restructuring is a psychological strategy that involves identifying, challenging, and reframing negative or irrational thoughts to promote healthier emotional responses (Seaward, 2020). This process helps individuals become aware of distorted thought patterns that contribute to stress and anxiety. By consciously shifting these patterns into more balanced and constructive ones, a person can gain better emotional control and resilience. The technique is widely used in Cognitive Behavioral Therapy (CBT) to reduce maladaptive thinking and improve coping mechanisms.

Relaxation Technique: Meditation and Mindfulness
Meditation and mindfulness refer to practices that enhance awareness of the present moment while promoting relaxation and emotional clarity. These techniques help individuals focus on their breathing, bodily sensations, or surroundings without judgment. Regular mindfulness practice has been linked to decreased anxiety, improved concentration, and greater emotional regulation. Meditation can involve guided sessions, breathing exercises, or simply practicing stillness and self-observation to promote inner calm and balance (Seaward, 2020).

2. Identification of Personal Stressors

The following table presents several stressors that will be addressed in the final assessment:

These stressors collectively contribute to feelings of anxiety, overwhelm, and emotional fatigue. Addressing them using effective coping and relaxation techniques can lead to greater self-regulation and improved quality of life.

3. Rationale for Selecting the Strategy and Technique

The chosen coping strategy and relaxation technique are personally meaningful because they directly address recurring anxiety and feelings of loss of control. Past experiences of emotional distress have highlighted how easily negative thought patterns can spiral, leading to heightened anxiety and disengagement from daily life.

Cognitive restructuring appeals to me because it empowers me to confront irrational thoughts and replace them with realistic and positive perspectives. It allows me to take responsibility for my internal dialogue and to stop catastrophizing situations. According to Seaward (2020), this strategy helps individuals reframe thoughts that contribute to emotional distress, ultimately promoting emotional healing.

Meditation and mindfulness complement this by helping me regulate my body’s stress response. Through mindful breathing and grounding techniques, I am able to remain present, reduce reactivity, and cultivate calmness. Together, these methods create a powerful framework for managing anxiety and fostering mental stability.

4. Plan for Implementation

I plan to actively apply both techniques over the next five weeks to evaluate their impact on my stress management. My plan is as follows:

By consistently practicing cognitive restructuring, I will learn to challenge distorted thinking before it escalates into full-blown anxiety. Journaling will help me identify recurring cognitive distortions, such as overgeneralization or catastrophizing. Mindfulness and meditation will support this process by keeping me grounded, allowing me to acknowledge emotions without judgment.

As Seaward (2020) notes, daily mindfulness practices enhance self-awareness and help individuals respond to stress with calm and clarity. This plan aims to build both mental discipline and emotional resilience through structured self-reflection and relaxation.

5. Potential Challenges and Solutions

The table below outlines potential challenges in applying the chosen strategies and possible approaches to overcome them:

Overcoming Challenges:
To address these challenges, I will create structured reminders and set realistic expectations. For example, scheduling journaling time each evening can help with consistency. Setting small, achievable meditation goals—such as beginning with five-minute sessions—can make the practice less intimidating. Additionally, using guided meditation recordings can aid focus and promote sustained engagement.

PSYC FPX 4325 Assessment 1 Planning Worksheet: Coping Strategies and Relaxation Techniques

Evidence suggests that setting achievable goals and tracking progress enhances adherence to stress management techniques (Seaward, 2020). Recognizing that growth takes time will help me stay patient and compassionate toward myself during the process.

References

Seaward, B. L. (2020). Managing stress: Skills for self-care, personal resiliency, and work-life balance in a rapidly changing world (10th ed.). Jones & Bartlett Learning. https://capella.vitalsource.com/books/9781284229875

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