What is it?

Technique that allows you to change your perception of stressful situations by working on your thoughts and beliefs. It is based on the fact that stress often depends more on our interpretation of events than on the events themselves.

Cognitive-relational model

Stress is a dynamic process involving a cognitive assessment at three levels:

1. Primary assessment : “Is it important for me?”

2. Secondary assessment : “Do I have the resources to cope?”

3. Reassessment : Adjustment according to experience

Common cognitive distortions

• ‍Catastrophism : imagine the worst-case scenario
• Personalization : feeling responsible for everything
• ‍Generalization : “always” or “never”
• ‍Thought reading : assume what others think

Detailed protocol

1. Identification

• Recognizing negative automatic thoughts
• Identify cognitive distortions
• Becoming aware of associated emotions
• Note body sensations

2. Socratic questioning

• Is this thinking realistic and factual?
• What is the real probability that this will happen?
• What would I say to a friend in this situation?
• What evidence do I have for/against this thought?
• Is there another way to look at it?

3. Cognitive restructuring

• Reformulate in a more nuanced and realistic way
• Focus on what you can actually control
• Consider several alternative solutions
• Adopt a more flexible perspective

Coping strategies

• ‍Problem focused coping : act on the situation‍
• Coping focused on emotion : regulate your reactions

Duration: 5 to 15 min