26 Homework
Purpose: Strengthen skills in managing anxiety, identifying automatic thoughts, and applying structured problem-solving to emotionally significant situations.
Part 1. Worry Exposure Practice
- Select one worry each day (start with least anxiety-provoking)
- Use relaxation (PMR or warm bath) before exposure.
- Imagine the worry vividly for 10–20 minutes, rate anxiety (0–100), then imagine an alternative positive/neutral outcome and rate anxiety again.
- Gradually progress to more challenging items over 2–4 weeks
Part 2. Relaxation Exercises
- PMR twice daily, incorporating warm baths or other self-soothing techniques.
Part 3. Thought Record and Worry Log
- Record triggering situations, automatic thoughts, imagined worst outcomes, adaptive responses, and anxiety ratings.
Part 4. Emotion and Communication Reflection
- Reflect on emotional conversations, noting feelings, helpful strategies, and challenges.
Part 5. Prepare for Next Session
- Workbook Reading: Preview Session 7
- Review in Session 6: Bring notebook to review PMR, worry log, and reflection
Optional Reflection:
- Consider: How does Maggie’s growing insight into her denial, emotional avoidance, and core fears—combined with her use of tools like PMR, thought records, and the SOLVE method—illustrate the ways CBT helps clients face painful realities while increasing confidence and psychological flexibility?
