REBT SELF-HELP FORM

1 rebt SELF-HELP form . A (ACTIVATING EVENTS OR ADVERSITIES) C (CONSEQUENCES). Major unhealthy negative emotions: Major self -defeating behaviors: Briefly summarize the situation you are disturbed about Unhealthy negative emotions include: (what would a camera see?). An A can be internal or external, real or imagined. Anxiety Depression Rage Jealousy High An A can be an event in the past, present, or future. Shame Anger Hurt Guilt Frustration IB's (IRRATIONAL BELIEFS) D (DISPUTING IB'S) E (EFFECTIVE NEW PHILOSOPHIES) E (EFFECTIVE EMOTIONS & BEHAVIORS). New healthy negative emotions: New constructive behaviors: To identify IB's, look for: To dispute ask yourself: To think more rationally, strive for: Healthy negative emotions include: DOGMATIC DEMANDS Where is holding this belief getting NON-DOGMATIC PREFERENCES Disappointment (musts, absolutes, shoulds) me?

2 Is it helpful or self -defeating? (wishes, wants, desires). Concern AWFULIZING Where is the evidence to support EVALUATING BADNESS. Annoyance (It's awful, terrible, horrible) the existence of my irrational (it's bad, unfortunate). belief? Is it consistent with social Sadness LOW FRUSTRATION HIGH FRUSTRATION. reality? TOLERANCE TOLERANCE Regret Is my belief logicaP Does it follow (I can't stand it) (I don't like it, but I can stand it). from my preferences? Moderate frustration self /OTHER RATING Is it really awful (as bad as it could NOT GLOBALLY RATING self . (I'm / he / she is bad, worthless) be?)

3 OR OTHERS (I and others are Can I really not stand it? fallible human beings).