Reflective Assessment: Write 2 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. Write your response to the questions into the template. Avoid writing your answer in essay form,
as it may lead to mark deductions.
3. You may refer the appendix given; answers that plagiarize other resources will not be graded.
4. Include the number of words at the end of each reflection.

Word Count per Reflection: 250 to 350 words

Due Week for Assignment: Week 9

Due Date: 21st November 2024, 1pm, Malaysian Time

Due Day: Thursday

Submission instructions Save as PDF and submit to Microsoft Teams portal for EIA Reflective
(students): Assessment
Reflection Worksheet 1 (250-350 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.
Write your answer

B: Belief
What was the unhelpful thought(s) due to the activating event?
Write your answer

C: Consequences
What was the unpleasant emotion(s) that you felt?
Write your answer
What was the unpleasant action(s) that you did?
Write your answer
What was the unpleasant result(s) of your action?
Write your answer

D: Disputation
(i) State your alternative thought (refer to Appendix A below)
Write your answer

(ii) Elaborate on the chosen alternative thought that you can have towards the activating event,
to replace the unhelpful thought(s).
Write your answer

E: Effect
What will your emotion(s) now be, resulting from the alternative thought?
Write your answer
What will your new action(s) be?
Write your answer
Please state the pleasant result(s) that will happen following your new choice of action(s).
Write your answer

Personality Reflection
(i) Attach a screenshot of your Big 5 Personality Test Results below.
(attach here)
(ii) Based on your results, elaborate on a specific Big 5 personality trait that you can use to manage the
unpleasant event you have just stated above in “A (Activating Event)”.
Write your answer

Total Words: ___________

Reflection Worksheet 2 (250-350 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.
Write your answer

B: Belief
What was the unhelpful thought(s) due to the activating event?
Write your answer

C: Consequences
What was the unpleasant emotion(s) that you felt?
Write your answer
What was the unpleasant action(s) that you did?
Write your answer
What was the unpleasant result(s) of your action?
Write your answer

D: Disputation
(i) State your alternative thought (refer to Appendix A below)
Write your answer

(ii) Elaborate on the chosen alternative thought that you can have towards the activating event,
to replace the unhelpful thought(s).
Write your answer

E: Effect
What will your emotion(s) now be, resulting from the alternative thought?
Write your answer
What will your new action(s) be?
Write your answer
Please state the pleasant result(s) that will happen following your new choice of action(s).
Write your answer

Mindfulness Reflection
Elaborate on a specific Mindfulness technique that you can use to manage the unpleasant event you
have just stated above in “A (Activating Event)”.
Write your answer

Total Words: ___________

Rubrics

ABCDE Reflection:
Assessment Criteria Outstanding (3) Mastering (2) Developing (1) Beginning (0)
Demonstrates an ability
(A) Student is able to Demonstrates an ability Inaccurate attempt (i.e.,
to describe an
identify the unpleasant to describe an described a pleasant Did not attempt
unpleasant activating
activating event. unpleasant event. activating event)
event with clarity.
Demonstrates an ability Inaccurate attempt (i.e.,
(B) Student is able to Demonstrates an ability
to identify an unhelpful identified a helpful
identify the unhelpful to identify an unhelpful Did not attempt
thought that is linked to thought or did not
thought. thought.
the activating event. describe a thought)
Demonstrates an ability
to identify or describe
two components
Demonstrates an ability accurately.
to identify the Some inaccurate
(C) Student is able to
unpleasant emotion, attempts include:
identify the unpleasant Demonstrates an ability Inaccurate attempts on
describe the unpleasant - Components
emotion, describe the to identify only one all three components
action and unpleasant identified have no
unpleasant action and component or did not attempt
result (all 3 linkage to the
unpleasant result.
components) unhelpful thought
accurately. - Identifying a thought
rather than an emotion
- Describing a pleasant
action or result
Demonstrates an ability
(D) Student is able to
to identify and Inaccurate attempt (i.e.,
state the alternative Demonstrates an ability
elaborate an alternative did not identify a
thought and elaborate to identify an Did not attempt
thought that is targeted thought or identified an
the alternative alternative thought.
at the belief and unhelpful thought)
thought.
elaborate on it.
Demonstrates an ability
to identify or describe
Demonstrates an ability
two components
to identify a new
accurately.
emotion, describe a
Some inaccurate
new action and a
attempts include:
(E) Student is able to pleasant result (all 3
- Non-hypothetical
identify a new components) Demonstrates an ability Inaccurate attempts on
effect
emotion, describe a accurately. to identify only one all three components
- Components
new action and a component or did not attempt
identified have no
pleasant result. For the emotion, a
linkage to the
reduction in intensity
alternative thought
of the previous
- Identifying a thought
emotion stated in (C) is
rather than a emotion
accepted.
- Describing an
unpleasant result
Personality Reflection
Elaborate on a specific Big 5 personality trait that you can use to manage the unpleasant event you have
just stated above in “A (Activating Event)”.
Assessment Criteria Outstanding (3) Mastering (2) Developing (1) Beginning (0)
Student attaches their Big 5 results are not
Big 5 results are
Big 5 Personality attached despite
attached. The Big 5 results are
results. elaboration. OR
elaboration is attached. The
connected to the Big elaboration has some
Student is able to Big 5 results are attached No attempt
5 traits and relation to the Big 5
utilise their Big 5 but elaboration is missing
managing the traits and the activating
personality traits to / irrelevant to the Big 5
activating event with event.
manage the activating traits or the activating
clarity.
event event.

Mindfulness Reflection
Elaborate on a specific Mindfulness technique that you can use to manage the unpleasant event you
have just stated above in “A (Activating Event)”.
Assessment Criteria Outstanding (3) Mastering (2) Developing (1) Beginning (0)
The mindfulness
technique is
A specific
inaccurate/ missing
mindfulness A specific
with some
technique is stated. mindfulness
Student identifies specific elaboration to the
technique is stated.
mindfulness technique. activating event.
The elaboration is
connected to the The elaboration No attempt
Student is able to utilise the Mindfulness
mindfulness has some relation
mindfulness technique to manage the technique is
technique and to the mindfulness
activating event. accurate, but
managing the technique and the
elaboration is
activating event activating event.
missing/ irrelevant
with clarity.
to the activating
event.
Appendix A: thoughts, emotions, and actions for ABCDE Reflection (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
2. “S/he doesn’t keep her/his 2. Disrespected, Furious someone else.
commitments.” 3. Jealous, Envy, Greed 2. Raise voice, shout, or become
3. “She or he just doesn’t want 4. Impatient, Provoked overly serious or intense.
to listen.” 5. Frustrated, Irritated, 3. Say something condescending,
4. “It’s her/his fault, not mine.” Mad such as “I told you so.”
5. “They need to pay / deserve 6. Anger, Rage, 4. Take control; take over.
to be punished.” Annoyance 5. Say or do something to hurt the
6. “S/he is always messing things 7. Humiliated, other person (or to punish).
up.” Aggravated, Defeated 6. Push for what you want
irrespective of others.
Unhelpful Thoughts (Passive): Unpleasant Emotions: Unpleasant Actions:
1. “I have no power, what I say 1. Uncaring, Rejected, 1. Stop talking, withdraw.
or do won’t matter anyway.” Disgusted 2. Give up; give up on the other
2. “They are going to make 2. Sad, Grief, person.
me…” Disappointed, Lonely 3. Change the subject; evade the
3. “This always happens.” 3. Remorseful, Guilty, conversation.
4. “This isn’t even my problem.” Ashamed, 4. Avoid conflict, minimize,
5. “It’s not like this really 4. Depressed, Helpless soften.
matters.” 5. Insecure, Anxious, 5. Fret, worry, or “I just keep
6. “I am the victim.” Fearful thinking about it.”
6. Shock, Uncertain, 6. Take all the responsibility,
Distrustful blame yourself.
7. Bored, Overwhelmed,
Dissatisfied
Alternative Thoughts: Pleasant Emotions: Pleasant Actions:
1. “What are some other ways to 1. Amazement, Surprise, 1. Get more information
see this?” Optimistic 2. Listen carefully, even write
2. “What are some facts that go 2. Love, Anticipation, down what the other person is
against the unhelpful Excitement saying.
thoughts?” 3. Patient, Calm, Relaxed 3. Look at the advantages and
3. “What else could the event 4. Caring, Loving, disadvantages.
mean?” Compassionate 4. Take responsibility for some
4. “If a friend had this unhelpful 5. Happy, Content, Peace, part of the situation.
thought, what would you say Proud 5. Identify three or more options
to him or her?” 6. Admiration, Trust, and evaluate them.
5. “If someone who loved me Acceptance 6. Take initiative, be proactive.
knew I was thinking this 7. Joy, Ecstasy, Serenity
thought, what would he or she 8. Curious, Confident,
say to me?” Courageous
6. “What does this person really 9. Enthusiastic, Hopeful,
need?” Satisfied
7. “I wonder what the other 10. Wonder, Kindness,
person is thinking and 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?”

Appendix: Big Five Personality

Website to take the Big Five test: Big Five Aspects | Free Personality Test
Description of Big Five Personality Traits + Adjectives along the Personality Traits Spectrum
Source: https://thewrightinitiative.com/misc/what-are-the-big-five-personality-factors.html