Homework for week 3 of MBSR: each day record one unpleasant, difficult, or stressful event. The same structure as the pleasant-events diary. The aim is to become aware of automatic reactions to the unpleasant: bodily, cognitive, behavioral patterns.
Step-by-step guide
- Each day record one difficult event (not the worst — just any unpleasant one)
- Columns: what happened / body sensations / thoughts / feelings / how did I react / was I aware?
- Special attention: where in the body does this "live"? (chest, belly, throat, shoulders)
- In session — discuss patterns of reactivity
When to use
- Week 3 of MBSR; a bridge to the theme of reactivity (week 4)
- Work with chronic stress, anxiety
- Building somatic awareness
Key phrases
The body remembers stress before the mind has time to name it. Where did you feel it?
Follow-up questions
We are not looking for solutions. For now — only noticing.
Alternative phrasings
Where in the body does this event live right now?
Warnings
- ⚠️ For clients with PTSD — extreme caution, possibly avoid or adapt
Source: Pleasant-Unpleasant Events Calendar
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.