Written Assessment 1 (ABCDE): Write 3 different reflections using the template below.

For each reflection:

1. Reflect on an activating event in your life that has brought unpleasant consequences to you in recent times (within the past six months).
2. Key in your response to the questions into the template.
3. You may reference the example and the appendix given; answers that plagiarize the example would not be graded.
4. Include the number of words at the end of each reflection.

Word Count per Reflection: 150 to 250 words

Assignment is Due On: Week 7 (September 2023 Intake)
Due Date: 10th November 2023
Due Day: Friday
Due At: 12.00p.m. Malaysian Time
Submission instructions: Save as PDF and submit to Written Assessment 1 in MS TEAMS - Life Skills for Success and Wellbeing
Example:
Note that this is an example. Please do not edit, plagiarise, or paraphrase this. Kindly fill up your reflections using different activating events on the Reflection
worksheet after the example.

A: Activating Event
Briefly describe one recent unpleasant event that resulted in unpleasant consequences.
The kids were playing, laughing, and sometimes fighting with each other while I was trying to focus on an urgent report that I had to complete by that evening.

B: Belief
What was the unhelpful thought(s) that resulted in the unpleasant consequences?
My kids are not being understanding at all. They are making my life difficult.

C: Consequences
What was the unpleasant emotion(s) that you felt? Angry, frustrated, and helpless
What was the unpleasant action(s) that you did? I went downstairs and shouted at them to keep quiet and complained about how they have no consideration
for others who are in the home
What was the unpleasant result(s) of your action? I did not submit the report on time and got a warning from my boss because after shouting I felt guilty for
shouting at them and straining the relationship with them.

D: Disputation
State your alternative thought. Next, elaborate on an alternative thought that you can have towards the activating event, to replace the unhelpful
thought(s), that leads you to a new emotion, action, and pleasant result(s).
I wonder what are my kids thinking and feeling? They have probably completed their day at school, their homework and are now occupying themselves by
playing with each other.

E: Effect
What will your new emotion(s) be, resulting from the alternative thought? Caring and patient.
What will your new action(s) be? Stop my work, go downstairs, and spend 5 minutes with them to understand what they are doing. Explain to them that I
require a certain amount of time to complete my work and why it is important to me. Give them alternative activities which they can do that would not make
loud noises yet be able to have fun.
Please state the pleasant result(s) that will happen following your new choice of action(s). They can still have fun, while I can complete the report on time
with less distractions.

Total Words: 211 words

Reflection Worksheet 1 (150-250 words)
Please type in your responses with a BLACK-coloured font after the questions. Make sure to answer all the questions.

A: Activating Event
Briefly describe one recent unpleasant event that resulted in unpleasant consequences.

B: Belief
What was the unhelpful thought(s) that resulted in the unpleasant consequences?

C: Consequences
What was the unpleasant emotion(s) that you felt?

What was the unpleasant action(s) that you did?

What was the unpleasant result(s) of your action?

D: Disputation
State your alternative thought. Next, elaborate on an alternative thought that you can have towards the activating event, to replace the unhelpful
thought(s), that leads you to a new emotion, action, and pleasant result(s).

E: Effect
What will your new emotion(s) be, resulting from the alternative thought?

What will your new action(s) be?

Please state the pleasant result(s) that will happen following your new choice of action(s).

Total Words:
Reflection Worksheet 2 (150-250 words)
Please type in your responses with a BLACK-coloured font after the questions. Make sure to answer all the questions.

A: Activating Event
Briefly describe one recent unpleasant event that resulted in unpleasant consequences.

B: Belief
What was the unhelpful thought(s) that resulted in the unpleasant consequences?

C: Consequences
What was the unpleasant emotion(s) that you felt?

What was the unpleasant action(s) that you did?

What was the unpleasant result(s) of your action?

D: Disputation
State your alternative thought. Next, elaborate on an alternative thought that you can have towards the activating event, to replace the unhelpful
thought(s), that leads you to a new emotion, action, and pleasant result(s).

E: Effect
What will your new emotion(s) be, resulting from the alternative thought?

What will your new action(s) be?

Please state the pleasant result(s) that will happen following your new choice of action(s).

Total Words:
Reflection Worksheet 3 (150-250 words)
Please type in your responses with a BLACK-coloured font after the questions. Make sure to answer all the questions.

A: Activating Event
Briefly describe one recent unpleasant event that resulted in unpleasant consequences.

B: Belief
What was the unhelpful thought(s) that resulted in the unpleasant consequences?

C: Consequences
What was the unpleasant emotion(s) that you felt?

What was the unpleasant action(s) that you did?

What was the unpleasant result(s) of your action?

D: Disputation
State your alternative thought. Next, elaborate on an alternative thought that you can have towards the activating event, to replace the unhelpful
thought(s), that leads you to a new emotion, action, and pleasant result(s).

E: Effect
What will your new emotion(s) be, resulting from the alternative thought?

What will your new action(s) be?

Please state the pleasant result(s) that will happen following your new choice of action(s).

Total Words:
Rubrics
Assessment Criteria
(A) Student is able to identify the
unpleasant activating event.
(B) Student is able to identify the
unhelpful thought.
(C) Student is able to identify the
unpleasant emotion, describe the
unpleasant action and unpleasant
result.
(D) Student is able to state the
alternative thought and elaborate
the alternative thought.
(E) Student is able to identify a
new emotion, describe a new
action and a pleasant result.
Total Marks over 45
Total Percentage over 40%
Date of Submission
Deducted Marks Due to Lateness (If Any)
Facilitator Comments:
Outstanding (3)
Demonstrates an ability to describe
an unpleasant activating event with
clarity
Demonstrates an ability to identify
an unhelpful thought that is linked
to the activating event.
Demonstrates an ability to identify
the unpleasant emotion, describe
the unpleasant action and
unpleasant result (all 3
components) accurately
Demonstrates an ability to identify
and elaborate an alternative
thought that is targeted at the belief
and elaborate on it.
Demonstrates an ability to identify
a new emotion, describe a new
action and a pleasant result (all 3
components) accurately.
For the emotion, a reduction in
intensity of the previous emotion
stated in (C) is accepted.
Mastering (2) Developing (1) Beginning (0)
Demonstrates an ability to describe Inaccurate attempt (i.e., described a
Did not attempt
an unpleasant event pleasant activating event)
Inaccurate attempt (i.e., identified a
Demonstrates an ability to identify
helpful thought or did not describe Did not attempt
an unhelpful thought
a thought)
Demonstrates an ability to identify
or describe two components
accurately.
Some inaccurate attempts include:
- Components identified have no Demonstrates an ability to identify Inaccurate attempts on all three
linkage to the unhelpful thought only one component components or did not attempt
- Identifying a thought rather than
an emotion
- Describing a pleasant action or
result
Inaccurate attempt (i.e., did not
Demonstrates an ability to identify
identify a thought or identified an Did not attempt
an alternative thought
unhelpful thought)
Demonstrates an ability to identify
or describe two components
accurately.
Some inaccurate attempts include:
- Non-hypothetical effect Demonstrates an ability to identify Inaccurate attempts on all three
- Components identified have no only one component components or did not attempt
linkage to the alternative thought
- Identifying a thought rather than
an emotion
- Describing an unpleasant result
Appendix: Some examples of thoughts, emotions, and actions (This list is not exhaustive).

Unhelpful Thoughts (Aggressive): Unpleasant Emotions: Unpleasant Actions:

1. “She or he is being stupid.” 1. Resentful, Hurtful 1. Complain, blame, or gossip to someone else.
2. “S/he doesn’t keep her/his commitments.” 2. Disrespected, Furious 2. Raise voice, shout, or become overly serious or
3. “She or he just doesn’t want to listen.” 3. Jealous, Envy, Greed intense.
4. “It’s her/his fault, not mine.” 4. Impatient, Provoked 3. Say something condescending, such as “I told you so.”
5. “They need to pay / deserve to be punished.” 5. Frustrated, Irritated, Mad 4. Take control; take over.
6. “S/he is always messing things up.” 6. Anger, Rage, Annoyance 5. Say or do something to hurt the other person (or to
7. Humiliated, Aggravated, Defeated punish).
6. Push for what you want irrespective of others.
Unhelpful Thoughts (Passive): Unpleasant Emotions: Unpleasant Actions:
1. “I have no power, what I say or do won’t matter 1. Uncaring, Rejected, Disgusted 1. Stop talking, withdraw.
anyway.” 2. Sad, Grief, Disappointed, Lonely 2. Give up; give up on the other person.
2. “They are going to make me…” 3. Remorseful, Guilty, Ashamed, 3. Change the subject; evade the conversation.
3. “This always happens.” 4. Depressed, Helpless 4. Avoid conflict, minimize, soften.
4. “This isn’t even my problem.” 5. Insecure, Anxious, Fearful 5. Fret, worry, or “I just keep thinking about it.”
5. “It’s not like this really matters.” 6. Shock, Uncertain, Distrustful 6. Take all the responsibility, blame yourself.
6. “I am the victim.” 7. Bored, Overwhelmed, Dissatisfied

Alternative Thoughts: Pleasant Emotions: Pleasant Actions:

1. “What are some other ways to see this?” 1. Amazement, Surprise, Optimistic 1. Get more information
2. “What are some facts that go against the 2. Love, Anticipation, Excitement 2. Listen carefully, even write down what the other
unhelpful thoughts?” 3. Patient, Calm, Relaxed person is saying.
3. “What else could the event mean?” 4. Caring, Loving, Compassionate 3. Look at the advantages and disadvantages.
4. “If a friend had this unhelpful thought, what 5. Happy, Content, Peace, Proud 4. Take responsibility for some part of the situation.
would you say to him or her?” 6. Admiration, Trust, Acceptance 5. Identify three or more options and evaluate them.
5. “If someone who loved me knew I was thinking 7. Joy, Ecstasy, Serenity 6. Take initiative, be proactive.
this thought, what would he or she say to me?” 8. Curious, Confident, Courageous
6. “What does this person really need?” 9. Enthusiastic, Hopeful, Satisfied
7. “I wonder what the other person is thinking and 10. Wonder, Kindness, Affection
feeling?”
8. “What part of this is my responsibility?”
9. “What does this person really need?”
10. “What will support both of our long-term goals?”