Think about a stressful situation you experienced recently. Come up with
both negative/irrational and productive/rational self-talk for the situation.
Situation: I have a huge paper due in two days.
Irrational self-talk: I'll never get it done. Why did I take that stupid class in the
Rational self-talk: I've worked well under pressure in the past. I know I can do it
Situation: I came home to discover my roommate left the kitchen a
Irrational self-talk: She is so disrespectful of me. Can't she think about anyone but
Rational self-talk: I know my roommate has a lot going on. She would have cleaned up
if she had time.
Remember that you decide which self-talk you choose to listen to. Try to monitor
your self-talk and replace negative messages with constructive, rational ones.
There are also a number of relaxation techniques that can help you manage stress
and also improve your concentration, productivity and overall well being.
TO GET STARTED
• Find a quiet, relaxing place, where you will be alone for 10-20 minutes to do
these exercises. The techniques work best if there are no distractions.
• Practice once or twice a day.
• Stick with the technique that works best for you. Not every technique will
work for every person.
• Keep trying. Don't worry if you don't notice a major change immediately. You
may need to practice for a few weeks before you begin to feel the benefits.
• Try one or more of the techniques described below.