Exam Pass Notes

Download (Word)

Key Takeaways

• CBT-informed stress management helps pharmacy staff identify how thoughts, feelings and behaviours interact during pressured work.
• The ABC model clarifies the activating event, the belief about it, and the resulting emotional or behavioural consequences.
• The ABCDE model adds disputation of unhelpful beliefs and construction of more effective beliefs to reduce stress responses.
• Cognitive distortions such as catastrophising, personalisation and all-or-nothing thinking can amplify stress and are worth spotting.
• Simple anchors and regular reflection help maintain steadier responses during and after difficult shifts.

ABC and ABCDE in Practice

• Activating Event: the trigger, for example a queue, complaint, delay or interruption.
• Belief: the automatic thought or assumption about the event.
• Consequence: the emotional and behavioural result of that belief.
• Disputation: challenge whether the belief is accurate, fair or useful.
• Effective New Belief: replace the unhelpful belief with a more balanced view that supports clear action.

Cognitive Distortions and Anchoring

• Common distortions: all-or-nothing thinking, catastrophising, overgeneralisation, personalisation and mind reading.
• Correct them actively: examine the evidence and move from extreme to more balanced thoughts.
• Use anchoring when stress spikes: one slow breath, planting your feet on the floor or a brief cue phrase can interrupt escalation.
• Practise often: brief, repeated habits are more reliable than waiting for a crisis.

Daily Integration and Support

• Build routines: journaling, ABCDE reflection and a weekly review make the techniques easier to use in practice.
• Link them to the workday: apply them before difficult tasks, after complaints or at the end of a shift.
• Know the limits: self-help CBT techniques do not replace formal help for persistent overload or worsening mental health.
• Use formal support if needed: line management, occupational health, NHS routes or local services may be appropriate.