Step 6. When a stressful situation occurs, practice effective rethinking and paired relaxation.
Note.  Adapted from Smith, R. E. (1980). Development of an integrated coping response through cognitive–  a ffective stress management train -
ing. In I. G. Sarason & C. D. Spielberger (Eds.), Stress and anxiety (Vol. 7, pp.
 
265–280). Washington, DC: Hemisphere. Copyright 1980 by 
Hemisphere Publishing Corporation. Adapted by permission.Emotional arousalStressful
prompting eventWhat I tell myself
Effective self-statement . . . “ . . . So . . . 
 . . . relax.”
(breathing in . . . )( . . . breathing out)
Examples:
“It’s not that important . . . so . . . relax. “I may not like this, but I can definitely stand it . . . so . . . relax.”“I need to concentrate and not make myself  uptight . . . so . . . relax.”“I’m in control . . . so . . . relax.”