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Wednesday, 31 October 2018

Tackling a Recurring Problem Situation with a STAR

Most of us find that we have some types of situation that tend to make us anxious or angry on a recurring basis and lead to us behaving in ways we later regret or which don't get us anywhere. If this is the case for you then you may find it helpful to use the acronym STAR to help you analyse and react to the situation more constructively. Here is how the STAR Model works:

Situation - Describe in writing a typical situation where your anxious or angry thoughts occur
Thoughts & Feelings - Write down as exactly as you can the thoughts that go through your head in the typical situation and how you feel
Actions - Write down what you typically do (or don't do - if your anxiety causes you to fail to act)
Results - Write down the typical result (Both in practical terms and in terms of how you feel)?

Once you've written this typical scenario down, then go through each of the four stages and write down:

Situation - What could you do next time to help you prepare better for the situation?
Thoughts - What can you say to yourself if those anxious thoughts occur, to help keep them in perspective?
Actions - How could you act in a more constructive, sensible way?
Results - If despite trying all the above things still don't work out as you want, what is the most constructive response you can have at the end of it?

Then try out one or more of the ideas you have come up with, the next time the situation arises.

Good luck!


Find Self-Coaching eBooks at: Downloadable Self-Help eBooks
Coaching Resources available at: Coaching, CBT & Self-Help Ideas

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