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In the space below, write down a list of stressors you have experienced in the last year that you didn't want to happen. Let's call them Disappointment Stressors. These can be small stressors, such as the washing machine breaking down, or large ones, such as your father, mother, or pet dying. Make a chart in your journal like the one you see below. After each stressor, write a number from 1 to 10 that indicates how strong your emotional reaction was to that stressor, with 1 being no reaction at all and 10 being a very strong emotional reaction. For example, the washing machine stressor may have triggered an emotional intensity reaction of 3 out of 10, and the death of a parent may have triggered an emotional intensity reaction of 9 out of 10. If you need more space, copy the form below or use a blank sheet of paper.

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Now list those stressors that had to do with things you wanted to happen and didn't. Let's call them Expectational Stressors. Again, these can be small stressors, such as you wanted to get a small promotion at work and didn't get it, or large ones, such as you wanted your partner to propose to you and it didn't happen. After each stressor, write down a number from 1 to 10 that indicates how strong your emotional reaction was to that stressor. Let 1 be no reaction at all and 10 a very strong emotional reaction. If you need more space, copy the form below.

APRIL'S RESPONSE