What is the theory behind the worksheet?
The present worksheet is based on the Theory of Affective Expectations, which explains that the level of satisfaction one has just thought about an event/person/object is as important as the event/person/object itself (Aurier & Guintcheva, 2014).
How will the worksheet help?
This worksheet is intended to help practitioners assist their clients in the process of forming healthy, realistic beliefs.
How to use the worksheet?
Expectations are strong beliefs that an event will occur, or something will happen. These predictions about ourselves and the world are catalysts for happiness or disappointment. In order to avoid sadness and despair, it helps to have healthy, positive expectations, but these are to be very grounded and realistic.
How do you manage your expectations, and how realistic are they? Complete the exercises to find out, by expressing your expectations.
Managing Expectations worksheet
State if your current expectations are fulfilled or not and which are they.
Expectations about your job: Fulfilled or not?
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Expectations about relationships: Fulfilled or not?
_________________________________________________ ___________________
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Expectations about yourself: Fulfilled or not?
_________________________________________________ ___________________
_________________________________________________ ___________________
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Expectations about friends: Fulfilled or not?
_________________________________________________ ___________________
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Other expectations Fulfilled or not?
_________________________________________________ ___________________
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Reflect on the reasons underlying unfulfilled expectations:
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How can you modify them to be more realistic?
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Tips:
- Be honest with yourself
- Let go of the unfulfilled expectations
- Create improved ones
- Take one step at a time
- Think about the resources you need in order to achieve your goals
- Put less pressure on yourself
References
Aurier, P., & Guintcheva, G. (2014). Using Affect–Expectations Theory to Explain the Direction of the Impacts of Experiential Emotions on Satisfaction. Psychology and Marketing, 31(10), 900-913.
You can download this worksheet here.