Try These Cognitive Restructuring Exercises to Improve Your Mood and Reduce Stress

Try These Cognitive Restructuring Exercises to Improve Your Mood and Reduce Stress Life is full of problems and challenges. We have all at some point found ourselves in one difficult situation or another.This could be loss of a loved one, loss of a job, suffering from a terminal illness, fighting with a loved one, being in a job you hate, suffering a broken heart, and so on.These situations can be very stressing and draining, and sometimes, you might find your life spiraling out of control.You get sucked into a downward spiral where your situation leads to negative thoughts, which in worsen your situation, resulting in a never ending cycle of negativity, anxiety, depression and desperation.You might have tried various ways of pulling yourself out of this cycle, but nothing seems to work. You have tried sharing your feelings with friends, you have even tried following the teachings of various motivational speakers, but nothing just seems to work.If you happen to find yourself in such a situation, you might want to give Cognitive Restructuring (CR) a try.Cognitive re structuring will help you deal with these situations by overcoming negative thinking and becoming more aware of what is happening in your mind, which in turn changes your way of thinking for better.In this article, I’ll take you through the most effective CR exercises that you can do on your own that have been shown to have positive effects on your mood and overall wellbeing.But first, let’s understand what cognitive restructuring is.WHAT IS COGNITIVE RESTRUCTURING? Cognitive restructuring, also referred to as cognitive reframing is a therapeutic, collaborative and structured technique where distressed people learn how to identify, challenge, evaluate, and modify stress-inducing thought patterns, and automatic beliefs that are considered responsible for damaging behaviors and psychological disturbance.This technique was developed in the 1950s by a renowned psychologist called Albert Ellis, and forms a core component of Cognitive Behavioral Therapy (CBT).The main objective of cog nitive restructuring is to enable stressed individuals to replace negative thought or habits with more positive (and therefore less stress-inducing) ones.It helps one change the distorted thinking that often lies behind the unpleasant moods that we experience from time to time. As such, it helps you approach situations in a more positive way.This approach, which was first developed as a part of Cognitive Behavioral Therapy for depression, happens to be a very powerful therapy technique as it has helped many people cope with several types of stressful situations, and has been identified by therapists as an effective treatment approach for psychological disorders like depression, relationship issues, addictions, post-traumatic stress disorder (PTSD), phobias and anxiety.BENEFITS OF COGNITIVE THERAPYCognitive therapy trains your brain to learn new ways of seeing and approaching life issues.You learn how to think clearly and determine if your thoughts and beliefs are rational and benefi cial among other benefits, which include:Controlled thinking: CR helps one learn ways of stopping unwanted thoughts that lead to bad moods, stress and depression, while promoting rational and positive thinking.Helps build confidence: Being in control of your feelings, thoughts and belief systems helps build your confidence. You no longer feel inadequate or find yourself needlessly doubting yourself.You become more rational: This therapy helps you think and believe things in a well-reasoned and logical way. It helps prevent automatic negative thoughts from taking control of your brain.Better life outcomes: As a result of our past bad experiences, we may be inclined to expect bad things to happen in our lives but as our thoughts and beliefs change, we begin to expect more positive things.  We begin to see situations more logically.  This in turn causes things to happen in line with our expectations.With cognitive restructuring, we start to question our past beliefs and experiences to find out whether  they were rational or not.Are they actually based on facts?Did we just believe things for decades without questioning?   And what’s the actual truth?Could it be possible that we brainwashed ourselves for years?Do we take time to listen to others’ or do we spend time much time listening to our own internal negative thoughts?The same way thoughts change our beliefs, is the same way physical changes occur in our brain when we alter our thoughts. We begin expecting different outcomes, because our way of thinking has changed.We now see things differently than we did in the past. This new positive perspective on life in turn results in more positive experiences and outcomes in life.Because of this, we can think of the brain as a neutral object that responds in the way we train it to respond. Cognitive therapy helps you to train your brain to respond positively to all situations.Helps you relax: The most important thing we learn in social anxiety therapy is to train o ur brain to respond to stressful situations in a different way than we used to before.  Hence stress and anxiety does not frighten and freak us out anymore.  We instead learn how to employ a relaxed approach and handle the situation with peace and calmness.HOW DOES COGNITIVE RESTRUCTURING WORK? Source: Expert Program ManagementCognitive restructuring helps to transform the way we think and behave, which normally affects how we handle situations. Negative thinking hinders positive outcomes.For example, when an individual is depressed, their way of perceiving and interpreting things become distorted.This distorted view brings about negative mindsets, jumping into conclusions, mistakenly seeing situations as catastrophic, and seeing things as either good or bad with nothing in between.If people get used to fearful or negative thinking, their perception of life changes automatically. Cognitive restructuring helps to challenge these automatic thoughts and instead compare them with reality.If a negative person can change their way of reasoning, their stress levels will go down and they will begin to function in a way that is more likely to benefit them and those around them as well.With cognitive restructuring, the individual learns how to ditch the default negative mode and solv e issues in a more constructive way, without seeing every situation as catastrophic.This in turn reduces stress, negative moods and helps them to feel more in control of the situation.To make it easier to understand how these automatic negative thoughts affect us and how cognitive restricting can change that, I’ll use an illustration. For a moment, let’s think about a person with exam phobia.For such a person, the simple thought of sitting for a test is enough to fill them with anxiety and nervousness.In most cases, this is usually a result of a past negative experience with tests. In this case, the student gets nervous because of the faulty thinking which says Because I failed in a test before, I will fail in all other tests. Source: Lumen LearningCognitive restructuring in this case would try to have the student looking at the actual facts rather than what their mind is telling them.Just because they failed once before, it doesn’t mean they will always fail.Instead of thinking about the one time they failed, cognitive restructuring urges them to think about the other times they did well in tests.COGNITIVE RESTRUCTURING EXERCISESHere are several exercises to help tear down faulty cognitive distortions. Used again and again, these distortions will be replaced with positive, balanced thoughts.Mindful MeditationMindful meditation is very essential in training yourself to be aware or mindful of situations that make you get lost in negative thoughts.Mindful awareness of your beliefs, anxieties and thoughts is an important first step in cognitive restructuring.This exercise involves focusing on a particular thing, say breathing for a set number of minutes.Instead of thinking about what you are going through, you instead put all your focus into experiencing the sensations of your breathing, which helps to clear the negative thoughts from your mind.After clearing the negative thoughts from your mind, you can then replace them with positive affirmations and positive thoughts.Learning and adopting mindfulness meditation is one of the best was of completely detaching yourself from your own thoughts.Increasing Awareness of ThoughtsThe first thing to consider when trying to fix faulty thinking is to identify the thoughts in your mind that could be faulty.Getting to understand your own mind, mainly your biased or overly negative thoughts, is an important step of this process.It will take effort and time to understand and improve your awareness of your own mind.It’s not common for human beings to stop in the middle of a thought or intense emotion and start thinking about how the thought came about.As difficult as it may sound, however, the results will be worth the effort once you learn how to become aware of your thoughts.Start taking note of the negative emotions in your brain, or think of the times when your anxiety, depression and negative moods are most prevalent.You could start with your behaviors if you find it too difficult to start with your emotions.Look out for the behaviors you don’t like and would want to change, and then try to identify what triggers them.These situations can be referred to as “alarm” or “trigger” situations. These are the situations that precede the instances of cognitive distortions.Some alarm situations include:Feeling stressed any time you have to spend a night alone. You start feeling lonely, which in turn triggers negative thoughts and emotions.Feelings of  anxiety when your friends ask you out. You begin to sweat and your heart races.Arguing with your partner after you just met with your boss. The arguments usually start over very minor things, like chores.When a big assignment is due at school or work, you put it off until the last minute.These are just some few examples of alarm situations. Take time and think about similar situations in your own life.Have you experienced scenarios that normally bring out painful or uncomfortable emotions?Are there situations that tend to have a larger impact on your mood than expected?Identify as many ‘triggers’ as possible, and make them as specific as possible.Having a list of your most common triggers is very helpful when starting your cognitive restructuring journey, since it will help you to become aware of moments when you are undergoing instances of cognitive distortion.Socratic QuestioningSocratic Questioning is a very effective exercise that can help you challenge illogical, irrational, or harmful thinking.It explains that thoughts are running conversations in our minds that come and go very quickly to even understand them. Socratic question allows us to question our thoughts and try to find out if they are helpful or not.When you find yourself having a negative thought, below are some questions you could ask yourself about the thought:1. Is this thought realistic?  Identify the thoughts you would want questioned. You could think of a specific thought that often comes into your mind that you think is irrational or destructive.2. Am I basing my thoughts on facts or feelings?Consider the evidence for and against the thought you have identified. Is there evidence that this thought is accurate?3. Is the thought correct?The next step is to make a judgment on this thought. Weigh the evidence for the thought and the one against the thought then objectively decide whether the thought is true or false.4. Am I viewing the situation as black and white, when it’s really more complicated?Find out if this thought is really a black or white situation, or if leaves some space for grey shades.Are your thoughts forcing you to perceive situations as an all-or-nothing affair, jumping into conclusions even when things are not straightforward?Could you be wrongly interpreting available evidence or making assumptions that are any unverified.For instance, just because your boyfriend hasn’t called you, does it automatically mean he doesn’t care about you (all or nothing thinking), or could there be something else â€" such as being in a meeting â€" that has made him unable to call?5. Could I be misinterpreting the evidence?Next, try thinking if other people could have interpret the same situation differently and what those interpretations could be.Find out if your interpretation is among the many valid interpretations, or if yours is an unlikely interpretation compared to others.Ask yourself if you have exhausted all the relevant evidence or just the evidence that supports your existing beliefs.Be as objective as possible.6. Am I having this thought out of habit, or do facts support it?Is there a chance you could be exaggerating a truth.Have you thought something so many times that you have started thinking of it as the truth, even if it is not?Try to think about how this thought came to be. Are there any facts to support the thought?These “Socratic questions” helps to identify and diffuse thoughts that don’t come from a place of truth and offers an opportunity to analyze and evaluate them for truth.Guided ImageryDid you know that visualization can be a great tool for managing pain, relaxing, managing anger and getting anxiety under control? It’s also an extremely effective method of cognitive restructuring.Guided imagery consists of three major elements:Life event visualizationImage reinstatementFeeling focusingLife Event VisualizationHere, you identify a specific event or theme that is the focus of your therapy sessions.It could be something that occurred recently e.g. an argument with a friend, or a past event that still disturbs you, like being rejected or bullied when you were young.You should then keep this theme in mind and let an image arise organically from this life event.Image Reinstat ement This exercise focuses on the particular image that came to mind when you focused your thought on a particular life event in the previous step.Depending on the situation you are thinking about and your perception of the situation, this image mean something to you and may result in feelings of sadness, anxiety, being upset, or any another strong emotion.Feeling FocusingHere, focus on the feeling that you are experiencing in the session, and allow an image to come from the feeling.The image will usually arise spontaneously. If it fails, another technique referred to as multisensory evocation can help to clarify the image. You can then have an exploration of your senses to help sharpen the image and identify more detail.You will then move on to assessing what meaning the image holds for you. Some exercises you can use to do this include:Interviewing: In this exercise, you try to question on the role of an entity or object from the mental image. You can do this yourself, or you can be guided by another party, such as a therapist, who will ask you specific questions regarding the image.Prompted dialogue: This exercise involves taking on a role and addressing one of the other objects or people in the image (e.g., you could identify as a bird and address the clouds around you as you fly in the air).Prompted soliloquy: You will be required to identify an object or entity from the image (e.g., visualize yourself as a bird flying over a lake), and speak from the position of this object or entity (e.g., speak about how it felt to be the bird, and what the flying and the lake below you symbolized).Prompted transformation: Here, you shift or change the image; this can be especially helpful when the current image has reached the end of its usefulness as a discussion piece.Prompted descriptions: This basic exercise simply involves a third party’s (therapist) use of frequent questions about what you are seeing and feeling. You will work together to identify the meaning s attached to the image, after which you begin to challenge, restructure, or replace harmful beliefs and assumptions.Thought RecordingKeeping record of thoughts is an effective way of helping you identify any cognitive distortions that may have gone unquestioned or unnoticed, which a very important step in the restructuring process.One way to structure a thought record is to identify and note the recurrent thoughts in your mind and the various situations in which they pop up.When recording your thought, take note of the situation, emotions, thoughts, alternate thoughts and behaviors associated with that thought.For example, if you are never comfortable being alone, your thought recording could go like this:Situation: All my friends are not available, so I will be spending this evening alone.Thoughts: Nobody wants to spend time with me. I’m just here sitting alone because no one cares about me.Emotions: Disturbed, lonely, dejected.Behaviors: Was indoors all night and did nothing us eful. Just laid in bed thinking how everyone hates me.Alternate Thought: Tonight I’m all alone, everyone is alone from time to time. This is a chance to do whatever I want!Noting this information down will enable you notice things you may not have noticed before, and look for patterns in your thoughts that could have led to specific distortions in your cognition.De-Catastrophizing or “What If?” ExerciseThis is an exercise where you basically asks yourself “what is the worst that can happen?” and goes ahead to follow a situation rationally up to completion.Most of the times, we suffer depression and anxieties due to assumptions about how things could go wrong.We think of the worst case scenario for every situation, even if the likelihood of the worst case scenario happening is too low.Sometimes, even if the worst case scenario were to play out, it wouldn’t really ruin our lives, yet we stress so much about it.De-catastrophizing or asking yourself “what if?” helps you to think rationally about what is likely to happen and therefore reduce unreasonable and irrational anxiety.In addition, de-catastrophizing also helps you see that even the worst-case scenario is manageable, in case it does actually happen.Self-Compassion  Self-compassion is about being kind to yourself whenever you feel depressed, moody or feel a sense of suffering. It’s about having a kind and compassionate conversation with yourself.For instance, let’s assume you have done something you consider stupid and you therefore feel stressed because you have let yourself down.You might find yourself being hard on yourself and referring to yourself as a “stupid idiot,” something that can lead to stress and anxiety.When you apply self-compassion, instead of berating yourself, you should acknowledge that you indeed made a mistake that made you feel awful, but then remind yourself that making mistakes is part of being human, and that you have been pretty awesome before.This way, you start becoming more tolerant to your mistakes.WRAPPING UPCognitive restructuring is a great way of changing your thought patterns and therefore improving your mood and reducing stress.While learning constructive restructuring won’t be a walk in the park, with enough practice, you will start getting better at it, and eventually, your perception of situations will change completely, such that you will be able to constructively deal with situations that previously made you anxious and stressed out.

Rhetorical Analysis Of Rhetorical And Rhetorical Analysis

1. Rhetorical Analysis is the careful examination of texts, videos, and images to understand how they function in conveying their message. The definition of rhetorical analysis will help me better understand what I should be looking for when I receive a text, as rhetorical analysis is different than literary analysis. Therefore, the devices for each are also different (Lunsford et al. 88). 2. Intended audience is the initial step to any rhetorical analysis. If you are unable to identify an audience, you will be unable to identify the manner and means by which the speaker’s message resonated with the intended audience. Understanding the first step to rhetorical analysis will help me keep my analysis in-depth, yet precise. Without†¦show more content†¦Through understanding the motives of a speaker, I will be able to have a better grasp of their purpose with regards to a specific text (Lunsford et al.). 7. Recognizing a speaker’s intended audience is crucial to understanding the effectiveness of rhetorical appeals and the overall argument. If I am able to successfully identify the intended audience of a speaker, I will be able to more thoroughly analyze the effectiveness of the speaker’ rhetorical appeals and devices (Lunsford et al. 92,93). 8. Pathos is often employed in an attempt to win over the audience with emotion of some kind. While logos utilizes facts to convince an audience of an argument, pathos is utilized by speakers to entice an audience with their argument. By understanding the use of pathos, I can better understand how emotional appeals affect an intended audience (Lunsford et al. 95). 9. It is important to identify what type of emotion is evoked by a speaker’s pathos. Anger and love are vastly different emotions that would produce dissimilar reactions within the audience. 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Emotion-Focused Cognitive Behavioral Therapy - 2866 Words

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A Wrinkle in Time Chapters 1-2 Questions and Answers Free Essays

Chapter 1 (Q)List all of Meg’s problems. Which one do you think is the most important? Why? (A) Meg has many problems such as she is too effusive. Another one of her problems is that she has much trouble at school. We will write a custom essay sample on A Wrinkle in Time Chapters 1-2 Questions and Answers or any similar topic only for you Order Now A few examples of this would be that her teachers threaten to hold her back for her poor academic grades, she is teased very often of acting like a baby at lunch, and she fights when she or a family member of hers is insulted all this lowering her position in school. Meg’s family is also gossiped about. She has a â€Å"dumb baby brother† who is actually very intelligent but considered insane. Her father is also talked about. Using context clues I can infer that Meg’s father is not home. Meg is also unpresentable, she has unattractive mouse brown hair and revolting braces stuck on her teeth. Another problem is the setting, Meg is in the attic at night-while everyone is sleeping and there have been several hurricane warnings. What makes the situation even worse is that there is a tramp (sometimes called hobos) out on the loose. Personally, I think that Meg’s most important problem is that she is too hard on herself. I feel this way because not only is she a poor student, with terrible facial looks, and overemotional she makes herself believe that she is all these things. She even tells her cat that she is a monster. The worse she feels the worse she acts around people and the more people talk bad about her. (Q) How is Charles Wallace different from most 5 year olds? (A) Charles Wallace is different from most five year olds in many ways. For starters, he is terribly shy and doesn’t talk around unfamiliar people-giving him the reputation as a â€Å"dumb baby brother†. His shyness is not the only reason he is considered unintelligent but his lack of language until he was 4. Charles is also different because he is very fluent in English and talks like an adult. He also has a gifted sixth sense to be able to read his sister’s and mother’s minds. For example, when Meg was getting up to have some cocoa he already knew and was warming some up for her. Chapter 2 (Q) What do you think happened to Meg’s father? What clues from the book support your opinion? (A) I think Meg’s father was working on an experiment or trying to create a medicine while something went wrong and he never came home. Using clues from the book I can also infer that he is alive and that some people are thinking that he has left the Murray family. My evidence from the book is that Mr. Jenkins is asking if they had head from his father. So that assures me that Mr. Murray is alive. Mr. Jenkins also makes it clear that Mr. Murray was a scientist rising my thoughts that he may have been working on something when How to cite A Wrinkle in Time Chapters 1-2 Questions and Answers, Essays

Washington Dc In Opposition Of Imf And World Bank Essays

Washington Dc In Opposition Of Imf And World Bank On Saturday, April 15, protesters gathered in Washington DC in opposition of the IMF and World Bank. The two institutions were to have their spring meeting this weekend and the approximately ten thousand protesters, whose main point is the elimination of poverty, paraded down the streets of DC The protesters feel that what the IMF and World Bank do not see the short term effects of their proposals for economic growth, which include unemployment and increased poverty. The protesters feel that the only people benefiting from such ideas are the large corporations. Fortunately, though many were arrested, none were seriously injured, as was the case with protesters in Seattle in November. This was due to the fact that the Washington police prepared well in advance, securing the appropriate buildings as well as purchasing new riot gear. This event is an example of a social movement. This was simply an organized group of people that gathered for the purpose of resisting change (In this case , the strategies discussed by the aforementioned institutions) through their collective action. Specifically, this type of social movement is called a resistance movement, because this group was in opposition to change of a certain aspect of our society. The main reason why activists gathered in protest on Saturday was to expose the World Bank and IMF practices and policies that the protesters believe have led to the degeneration of the environment and the social deprivation in the developing world. One protester was quoted Injustice anywhere is a threat to justice everywhere, as she is a member of George Washington Students Against Sweatshops. However, as passionate as they were, few protesters actually got violent and many were arrested before anything erupted. The dominant emotion of the event was anger, but the people were not actively hostile. The crowd was simply voicing their opinion on the issues of globalization, and manifesting the potential repercussions that the actions of the two institutions may have. The emotions throughout the protest were definitely negative, but anger or frustration seemed to run consistently throughout. The event continues through Sunday afternoon, though consequences of the event thus far have been slight if any. Many people were arrested, the main charge being parading without a permit. The meeting between the World Band and the IMF was not even disturbed during the protest, as police had barricaded some fifty blocks around these buildings. The protesters in this case were rather non-violent in nature, and the police were quite peaceful when they did have to arrest someone. This protest was quite tame in comparison to the one in Seattle last November. I believe that this is due to the advanced planning of the police in securing the area before people even gathered to protest. I believe that the protesters message has been heard through the large amount of publicity that they have received, and that has made the protest suc cessful. Philosophy Essays

Best Acting Schools in USA UK

Best Acting Schools in USA UK As you all may know, there are no easy jobs and painless career paths. Any career that people choose requires a lot of energy and our willingness to do whatever it takes to go one step up and become closer to our dream. It is hard to be absolutely sure that we have made the right decision, but as long as we keep going and keep opening the doors that might lead to the world of career success, we have a huge chance of becoming greater. Although every career is somehow risky, there are such paths in which one cannot be confident at all. These paths require even more time, hard work, and love for what people do. These careers are in art – painting, singing, acting, etc. If you chose one of these ways and you are passionate about it, then your only option is to go ahead, get inspired, and conquer the world. Talent in the world of art is a must, but a good, high-quality education is also very important because it looks great on your resume. If you have chosen a career in acting and you want to master your skills, then you should think about going to a very good school that will meet your personal requirements and will be able to inspire you and motivate you. In today’s post we are going to talk about the best acting schools and everything that is related to becoming a student of one of these institutions. New York City Welcomes All the Dreamers We will begin the list with the Juilliard School, which is located in the most attractive city in the world – New York City. The school’s history goes back to 1905, and today it is one of the biggest higher education institutions of the USA in the field of Fine Arts. This school offers programs in dance, drama, and music, and all the applicants need to audition if they want to be enrolled into one of these programs. School certificates and GPA are not required, however – what candidates have to do is to be talented and impressive. Those people who want to be enrolled into the playwright program have to submit a play (not a musical or a television script). In addition to the audition and the play, every candidate has to submit a resume and a statement describing their background and artistic vision. Looks like becoming a student of this school is very tough. It is even more tough after you have been already enrolled because the annual tuition fee is $40,000. However, it is worth it because this schools provides its students with a brilliant education: such great actors as Robin Williams, Jessica Chastain, Laura Linney, Christine Baranski, and many other talented people graduated from the Julliard School. Becoming a Professional in the Yale School of Drama Another drama school with a great reputation is the Yale School of Drama. Certainly, it would be hard to believe that the Ivy League School could offer something worse than a brilliant education. In this school students can learn everything about the theatre: they can learn how to act, how to direct, how to write, how to organize stage setting and decorations; they can get training in dramatic criticism and stage and theatre management. People who love theatre can easily find a perfect program here. So what are the requirements for the applicants? To begin with, this is a graduate school, so applicants have to submit their resumes and three professional recommendation letters, one of which has to be from a director with whom the applicant has already worked. Of course, every candidate has to audition (he/she should choose two audition pieces and be ready to present the third one of required). The tuition fees together with living expenses are around $45,000. It should be mentioned that 90% of the students get financial aid. Nobody said this would be easy, but becoming a student of this school is real. Besides, what a pleasure it is to study in the school whose graduates are Meryl Streep, Sigourney Weaver, and Frances McDormand. Learning Everything About Theatre In the Land of Shakespeare The next wonderful drama school is located on a different continent – in the country of Shakespeare. This outstanding institution is the Royal Academy of Dramatic Art which is located in London. It is one of the oldest drama schools in Great Britain and definitely one of the most famous one in the world. We will not surprise you if we say that one of the most important admission requirements is the audition. Of course, applicants whose native language is not English have to take IELTS and get 5.5 points or more for all the test components. The classes in this school are kept small, with a lot of tutorial time and practically-based training. The Royal Academy of Dramatic Art can be proud of such graduates as Michael Caine, Anthony Hopkins, Sean Bin, Timothy Dalton, Joan Collins, and Alan Rickman. These are the leading school in the world of Fine Arts. Becoming a student of one of them is extremely challenging and rather expensive, but everything is possible if you have the right approach and you know that you are strong and talented enough to go and show your skills to the entire world. Becoming an actor or actress is the dream of a lot of people, and brilliant schools help them achieve their goals.

How to Get Your High School Transcript

How to Get Your High School Transcript SAT / ACT Prep Online Guides and Tips Do you need a copy of your transcript in order to apply to college, find a job, or for your own personal use, but aren’t sure how to get one? This guide will explain why you need a high school transcript and how you can get yours, even if you are no longer a high school student. What Is a High School Transcript? Why Do You Need One? A high school transcript is a record of all your academic accomplishments in high school. It lists every class you took, when you took them, and the grades you received. Every student who attended high school has a transcript, and if you attended more than one high school, you will have a transcript from each school You generally need a transcript for three reasons: #1: To apply to college: Most colleges require an official copy of your high school transcript when you apply. #2: To graduate or transfer high schools: High schools will look at your transcript in order to make sure you have met all your graduation requirements or to determine which classes you should enroll in if you transferred schools. #3: To apply for some jobs: When applying for a job, you may be required to submit your high school transcript so the employer can look at your grades or see if you have taken certain courses applicable to the job. Do You Want an Official or Unofficial Copy of Your Transcript? There are two versions of your high school transcript: official and unofficial. Both versions contain the same information and will look the same or nearly identical, but an official transcript often includes an official seal or tamper-proof marks or is enclosed in a sealed envelope. This ensures no information on the transcript is altered. Most colleges want an official version of your high school transcript. Official versions are often sent directly by your high school, either through snail mail or as an e-mail. Your school may also give you an official version of your transcript inside a sealed envelope for you to send yourself. If they do, do not open this envelope, as it will make the transcript no longer official. If you just want a copy of your transcript for your own personal use, an unofficial version is fine. When you request a copy of your high school transcript, make sure you know whether you are requesting an official or unofficial version. Ask someone at the office if you are not sure which version you are requesting. Most schools and employers who need an official version of your transcript will not accept an unofficial version in its place, and sending the wrong version could cause you to miss important deadlines. Official transcripts often take longer to be delivered, sometimes up to a few weeks if being mailed, so make sure you request your transcript early enough that it will arrive before any application deadlines. We also have a guide that explains in more detail all the information a high school transcript contains and why that information is important to colleges and employers. Make sure you know whether you are requesting an official or unofficial version of your transcript How to Get Your High School Transcript How you obtain and send your high school transcript varies from school to school and also depends on whether or not you currently attend that school. Below are three situations; follow the guidelines of the one that best describes you to learn how to request and receive your high school transcript. If You Are Currently Enrolled at the School: If you currently attend the high school you'd like a transcript from, then you're in luck because that makes it pretty simple to get your transcript. First, stop by your guidance counselor's office and ask him or her how you can request a copy of your high school transcript. Your counselor will advise you on next steps which could include: Picking up a copy in person from your school's office If this is the case, stop by the office and tell them you'd like a copy of your transcript. You may need to bring an ID or know your student identification number in order to get your transcript. In general, unofficial versions of your transcript can be printed off very quickly, sometimes right then, but receiving or sending official versions may take a few days longer. Requesting a copy online If your school has this, there will often be a page on their website where you can request a transcript. It may allow you to print off an unofficial copy for yourself and/or request for an official copy to be sent on your behalf. Using a third party site Most high schools will give you a copy of your transcript directly if you are a current student, but there are some that outsource to a third party. Two common examples are Parchment and Need My Transcript. Both these sites are simple to use and can send copies of your transcript to colleges and employers for a fee. If You Are No Longer Enrolled at the School: This may be the case if you graduated or transferred high schools. Even if you no longer attend that school, you are still entitled to a copy of your transcript. First, check the school’s website to see if they have information about obtaining your transcript. Transcript information is often found on alumni or student services pages, and it can provide information on how to request your transcript online or who to contact to get your transcript. You can also try calling the school's main office number and telling them you are trying to get a copy of your high school transcript; they will direct you to the right person. If the above doesn't work, you can also try using a third party, such as Parchment and Need My Transcript. Both websites work with thousands of high schools to provide transcripts; however, there are fees and shipping costs involved with both sites, so contacting your former school first may save you money. The majority of college applicants are high school seniors, and most of the college application advice out there is aimed at them. But what do you do if you don't fall into this narrow category? Our eBook on how to prepare for and apply to college as a nontraditional student will walk you through everything you need to know, from the coursework you should have under your belt to how to get letters of recommendation when you're not a high school senior. If Your High School Has Closed Down or You Can't Find Its Website or Contact Information: If you attended a public high school, contact the district office for the district your school used to belong to. Search "school district [name of your high school] [state the high school was in]" to find your district's contact information. You can also search for your school district at the National Center for Education Statistics website. The district will still have student records for all the high schools that belonged to the district and should be able to get you a copy of your transcript and send official copies on your behalf. If you can’t find your school’s district, the district no longer exists, or you went to a private high school, contact your state’s Department of Education. Department of Education contact information for each state can be found here. If you attended a private high school, you can also search for its records and contact information on the National Center for Education Statistics page for private schools. You can also try a third party site, such as Parchment or Need My Transcript, both of which are used by thousands of high schools. Be aware though, that if you do decide to get your transcript through one of these sites, both charge shipping and handling fees. Third party sites can be very helpful for getting your transcript, but they do charge fees for their services. Do You Need to Pay to Get Your Transcript? It depends. Sometimes schools will charge you a small fee to cover the cost of creating and distributing your transcript. The amount charged and how it is charged varies by school. Some schools don't charge fees at all for transcript requests. Some schools charge a one-time fee, usually paid when you start your freshman year at the high school. This fee is included with other school fees (usually labeled â€Å"Transcript Fee† or something similar), and paying it once allows you to request unlimitedtranscripts and send unlimited transcripts (official or unofficial) to schools or other places forever, without paying. Some schools provide unofficial copies of your transcript for free, but charge a fee for sending an official version of your transcript. At my high school, you could get an unofficial copy of your transcript for free as well as three official copies, but if you needed more than three official copies sent, then you had to pay $2 each time to cover the cost of shipping. If you use a third party site to get your transcript, be aware that they charge shipping and handling fees for both official and unofficial copies of your transcript. These fees vary by company but are typically more than your school charges, so it’s best to try and get your transcript through your school first. What's Next? Want more information on high school transcripts? Read our guide to learn about the information they include and what colleges look for on them. Are you wondering how to make your transcript more impressive to colleges and employers? Check out our guide on what a rigorous high school course load looks like.