Stress Diary Journal Guides

Guide 9: Attributions

Guide 9: Attributions

Stress Diary Journal Your Guide

What is an Attribution?
Research in attribution theory explores the intricate process that we go through in order to identify the causes for our behaviors, the behaviors of others, and for various life events. In attempt to better understand our environment we tend to seek out the causes for our behaviors, the behaviors of others, as well as for any pertinent events occurring around us. When we do this we are making attributions. We receive vital information from this pursuit of "why?". It has been stated that becoming "experts" on ourselves and our environment in this manner is a goal in and of itself, referred to as the principle of mastery. In this sense, making attributions for behaviors or events can function as a valuable system to guide future decisions and actions in order to maximize one's chances for goal attainment. MAKING ATTRIBUTIONS FOR A HEALTHIER ATTITUDE Simple Explanations for Others' Behavior. A natural human tendency is to simplify explanations, especially explanations regarding the behavior of other people. Even science teaches the importance of being parsimonious; in other words, dont use a complex explanation when a simple one will do. However, many times we over-simplify the cause of behavior, both as individuals and as a science. Fundamental Attribution Error. In social psychology, a concept known as "the fundamental attribution error" describes the tendency to view too much of someone elses behavior as related to internal factors. For instance, if a person is fired from a job, we may think, "That person is incompetent," even though we could as easily think, "That job was not right for that person." We tend to believe that the problems other people have are due to some internal fault or flaw and we tend to over-estimate the degree of the person's responsibility. Complex Explanations for Our Own Behavior. Interestingly, we tend to view our own behavior in a more complex manner: we attribute our own failures to external factors and our successes to internal factors. If we get fired

Making Attributions

The intricate process that we go through in order to identify the causes for our behaviors, the behaviors of others, and for various life events, can be explained as an attempt to better understand our environment . We tend to seek out the causes for our behaviors, the behaviors of others, as well as for any pertinent events occurring around us. When we do this we are making attributions.

from a job, we may think, "My boss had it in for me," whereas, if we get promoted, we may think, "I am intelligent and hard-working." This concept is even more complex, however, because individuals disposed to depression think in the opposite manner: they attribute their failures to internal flaws and their successes to luck. Therefore, in the same situation of being fired from a job, they may think, "I deserved it

because Im an incompetent idiot." How These Explanations Affect Us. So why is all this important? Because the way we make attributions about behavior affects relationships and self-esteem. If we over-simplify behavior, we may contribute to poor self-esteem, or ruin a relationship. Think about a recent argument you had, preferably one that focused on your behavior. Now think about

how much of the argument was due to the other individual over-simplifying the reasons for your behavior followed by your attempts to justify the behavior. You may be surprised to see how many disagreements relate to this tendency to overlook the complexities of human behavior. For example, a woman tells her husband that he doesnt care about her because he forgot about her birthday. In this example she simply equates

A stressors has a tendency, when taking hold, to accumulate manifold, until it is too late!

Page 2

Stress Diary Journal

forgetting her birthday with not caring. However, from her husbands view, his forgetting may be much more complex. His family of origin may not have celebrated birthdays, and so, his concept of the importance of birthdays may be different than his wifes notion. Or, he may have been experiencing a number of stressful situations that required a great deal of energy. Or, the neurological make-up of his brain may not be conducive to remembering dates. These three possibilities cover

the areas of learning history, current environmental stresses, and biological predispositions. None of them have anything to do with whether he cares about his wife or not. What makes human behavior even more interesting is that the three possibilities elaborated above may all be involved in a single behavior. Thus, the man above may have his background, stress, and genetics working against him in remembering birthdays. But his wife made the simple

attribution that his behavior indicated he didnt care about her. I'll leave it to your imagination what may happen next in their interaction due to her not understanding the complexity of his behavior. Understanding the complexity of human behavior doesnt mean that we excuse peoples behavior; it just means we allow for more complex explanations. Such a stance is particularly crucial in interactions with children as they are heavily influenced by adults' responses.

Quickly attributing a simple explanation, can blind us to other possibilities

For instance, if a father criticizes his son for not paying attention in school and attributes this problem to laziness, the boy may begin to think of himself as lazy. This occurs especially when the child has no alternative explanation. One possible explanation may be that the child has Attention Deficit Disorder (ADD) which is a biological condition. However, until recently, the variability in

the performance of children with ADD led many people to choose the simple explanation that the child wasnt trying. Often, we need to look beyond these simple explanations to see what the real problem may be. Quickly attributing a simple explanation can blind us to other possibilities. WHAT ARE THE CAUSES OF HUMAN BEHAVIOR?

Environmental Factors. Appreciating the complexities of human behavior involves understanding that we are biological beings - that our basic make-up, such as intelligence or disposition, is part of our genetic coding. However, that genetic coding is influenced by our experiences, which includes both our learning history and our current stresses. For instance,

an individual may be born with a predisposition to develop an above average intelligence. However, poor nutrition and lack of environmental stimulation may result in an intelligence level that falls short of the genetic coding. Biological Predisposition. In the area of mental and physical disorders, the "diathesis-stress" model for illness explains that a "diathesis", or predisposition, exists within a particular

individual for a specific illness. Having a predisposition means that the individual has the tendency to develop the illness under certain conditions. However, this explanation also means that the individual will not develop the disorder or that the disorder may not be as severe under certain conditions. What I have noticed in my practice is that those clients who have the most severe anxiety or depression often grew up

with parents with similar problems. Thus, they have both the genetic coding and the learning from their parents' modeling of irrational thinking and behavior. Personality Traits. We can think of many of our personality traits in a similar manner. If we take a child with a high activity level and put her in an environment where she must sit still and then criticize her when she doesnt, she may develop low self-esteem and

Page 3

Guide 9: Attributions

begin to act in an oppositional and defiant manner. Whereas, a similar child whose energy is accepted and directed, may learn to focus his activity in a goal-directed way and feel good about himself. As you see, behavior is not as simple as "will-power" or the individual's fault. As a society, we need to begin to look at behavior in its complexity instead of trying to place blame. This allows us to explore the behavior less judgmentally. Such a stance permits the individual to examine his or her

behavior defensive.

without

being

HOW CAN I USE THIS UNDERSTANDING TO BENEFIT MY LIFE? Identify the attribution. First, when you find yourself upset by certain behavior of others, ask yourself why you are upset. If you find yourself blaming the other person, such as "He's doing that on purpose," see if you can think of other possible causes of the behavior. For instance, you might consider

when a child is screaming for your attention, "He's behaving this way because he learned this behavior gets him attention." By thinking of such possibilities, it gives you an opportunity to respond in a helpful manner. You might decide to reinforce appropriate behavior and ignore the screaming. Or in another scenario where someone is ignoring you, instead of taking it personally, you might think "Maybe she has an anxiety disorder that makes it difficult to talk with people." If

you begin to think about other possibilities such as these, you may find it easier to cope with situations and know what to do. Recognize the complexity of behavior. Second, if you have a tendency toward depression, you need to give yourself a break. Instead of attributing all problems to personal failure, think of the complexity of your behavior. Take responsibility

for your behavior, but dont blame yourself. What I mean by this is to accept the consequences resulting from your behaviour, but dont degrade yourself for making mistakes. For instance, if you start an exercise program, and you dont exercise for a week, instead of berating yourself for failing, just start again. Tell your-self, "The most important thing is trying, not

whether I succeed or not." Such an attitude actually allows you to accomplish more rather than spending energy to blame yourself. Recognize the biology of behavior. Third, recognize the importance of biology and accept your limitations and the limitations of others. Some people are not biologically inclined to be

If you find yourself blaming the other person, see if you can think of other possible causes of the behaviour

Olympic athletes; other people are not meant to be thin; and others are not inclined to be color coordinated. We have our differences, our talents, and our limitations. We cannot be perfect in everything. Each of us needs to accept ourselves as we are. By truly accepting ourselves, we will also be able to accept other people. As with any illness, it is our responsibility to do what is nec-

essary to ourselves.

take care of

Copyright 2000 by Monica A. One way to do so is to learn the Frank, Ph.D. and skills to manage our lives. www.excelatlife.com. All rights acknowledged. The way we think and cope with stress affects not only our mental health, but also, our physical health.

Page 4

The Stress Diaries we have available

The Stress Diary Journal This 4 week programme to complete stress mastery, is an invaluable tool to effectively manage your stress to gain insight and explore self understanding. The Stress Diary Journal allows you to record your daily stress incidents & to monitor these incidents and analyse them on a daily basis, for a period of 4 weeks. Divided into 4 weekly sections for you to master your stress progressively and more competently, it helps you review your initial appraisals, stress responses, your reactions & to identify your stress triggers, to then restructure your thoughts, your attitude and subsequent behaviours. You will be able to easier identify negative behaviour patterns, to increase your stress awareness, to learn new coping skills and to let you adapt new & alternative strategies. You will learn renewed self management skills, inner control, effective goal setting, time management skills, to overcome obstacles and increased perseverance to complete set tasks and to instil newfound routines, competencies and behaviours. It helps you to know yourself and manage your life more completely. This is an invaluable tool to gain unique insight, explore self-understanding, learn stress management skills and effectively manage your stress in 4 weeks!

With a purchase of any of these Diaries, you get full Stress Management Support @ www.stressdiaries.com Stress Diary: Daily Recorder Journal A companion guide to the Stress Diary Journal in a handy size to carry about , and for you to easily record your daily stress entries. Each Stress entry is individually presented for ease of recording on the go and to then transfer these entries to your Stress Diary Journal, or this Stress Diary Reflection Journal, at the end of your day. Making remembering these Stress incidents/events much easier and keeping you in touch with managing your stress more effectively.

Get a FREE Relaxation Music MP3 ! With your purchase of any of these

Stress Diary: Reflection Journal This Stress Reflection Diary Journal is a companion guide to the Stress Diary/Journal and used as an additional tool to further enhance your insight and understanding of your stress. You are to choose 1 significant Stress Entry per day, from your Stress Diary Journal for the length of your 4 week programme, that you may want to elaborate and focus on. Using the guideline questions and answer spaces that are provided, and you can add your personal notes or thoughts about your day or progress. Weekly summaries of your progress are included, to advance and monitor your progress and by answering these questions and adding your own observations, you will increase your skills at understand, managing your reactions and responses to your daily stress triggers and stressors. The Reflection Journal is an easy way to record and focus on how to reflect on your experiences and how you can learn from it.

Get these Stress Diary Journals at www.stressdiaries.com

Copyright www.stressdiaries.com