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

Student Name

Capella University

PSYC-FPX4325 Stress, Trauma, and Wellness

Prof. Name:

Date

Planning Worksheet: Coping Strategies and Relaxation Techniques

1. Selection of Coping Strategy and Relaxation Technique

For this assessment, the selected coping strategy is Cognitive Restructuring, and the chosen relaxation technique is Meditation and Mindfulness.

Coping Strategy: Cognitive Restructuring
Cognitive restructuring is a psychological approach rooted in cognitive-behavioral therapy (CBT). It involves identifying and challenging irrational or negative thoughts, then replacing them with more balanced and constructive beliefs. The core idea is that how we perceive a situation influences how we feel and act. By modifying maladaptive thought patterns, individuals can reduce emotional distress and develop healthier responses to stressors. According to Seaward (2020), cognitive restructuring promotes resilience by helping individuals reframe their perspective toward stressful experiences.

Relaxation Technique: Meditation and Mindfulness
Meditation and mindfulness focus on developing awareness and acceptance of the present moment. Through structured breathing exercises, guided imagery, and intentional focus, mindfulness allows individuals to detach from overwhelming emotions and intrusive thoughts. This practice encourages inner calm and improves overall emotional regulation. Studies show that mindfulness-based interventions effectively reduce anxiety, enhance focus, and promote mental clarity (Seaward, 2020).

2. Identification of Major Stressors

The following stressors have been identified for this assessment:

Stressors	Selected
Work, Life, and School-Life Balance	☒
Marital Issues	☐
Legal Issues	☐
Parenting	☒
Change in Career Status	☐
Health Concerns	☒
Financial Concerns	☒
Death of a Loved One	☐
Other	______________

These stressors significantly impact daily functioning and emotional health, making them suitable areas for applying coping and relaxation strategies.

3. Rationale for Selection of Strategy and Technique

The choice of Cognitive Restructuring and Meditation and Mindfulness stems from personal experiences with anxiety and the need for greater emotional control. Past traumatic experiences have contributed to heightened anxiety and feelings of helplessness. These emotions often led to mental spiraling and negative self-talk that interfered with personal growth and well-being.

Cognitive restructuring offers an effective way to challenge distorted thinking by recognizing that not all thoughts represent reality. By consciously reframing these thoughts, I can redirect my mindset and minimize emotional distress. In moments of anxiety, I have learned to interrupt intrusive thoughts with self-affirming statements like “This feeling will pass” or “I am safe right now.”

In conjunction with this, meditation and mindfulness practices enable me to stay grounded in the present. Activities such as mindful breathing, journaling, spending time outdoors, or resting help calm my nervous system. Research indicates that combining cognitive restructuring with mindfulness enhances self-awareness and reduces stress reactivity (Seaward, 2020).

4. Implementation Plan

The goal is to consistently apply these strategies to manage stress over the next five weeks.

Strategy/Technique	Implementation Plan
Cognitive Restructuring	I will practice cognitive restructuring by journaling my negative thoughts daily and identifying evidence for and against them. I will challenge irrational beliefs and replace them with balanced alternatives. This will be reviewed weekly to track progress.
Meditation and Mindfulness	I will engage in mindfulness meditation for at least 15 minutes each morning and 10 minutes before bed. I will also incorporate mindful breathing during high-stress moments throughout the day.

This structured approach promotes consistency and allows measurable progress in stress reduction and emotional regulation. Through ongoing reflection, I aim to strengthen my ability to pause, reassess, and respond calmly to stressors.

5. Potential Challenges and Mitigation Strategies

Although these methods are effective, potential challenges may arise during their implementation. Recognizing these barriers allows for proactive solutions.

Coping Strategy	Potential Challenges	Mitigation Approaches
Cognitive Restructuring	– Difficulty in identifying negative thought patterns.- Resistance to changing long-held beliefs.- Inconsistent journaling or tracking progress.	– Use structured worksheets for cognitive reframing.- Set reminders for daily reflection.- Engage in brief self-check-ins to maintain awareness.
Meditation and Mindfulness	– Difficulty maintaining focus during meditation.- Limited time for consistent practice.- Restlessness or intrusive thoughts.	– Start with short sessions and gradually increase duration.- Use guided meditation apps.- Incorporate mindfulness into routine activities like eating or walking.

By anticipating these challenges, I can implement practical methods to sustain engagement with both techniques. Consistent practice and self-compassion will be essential for long-term success.

Conclusion

Developing adaptive coping strategies and relaxation techniques is essential for achieving emotional balance and resilience. Cognitive Restructuring provides a framework for challenging self-defeating thoughts, while Meditation and Mindfulness cultivates calmness and present-moment awareness. Together, these practices can reduce anxiety, enhance self-regulation, and improve overall well-being. The integration of these methods will serve as a cornerstone for both personal growth and mental wellness.