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).

2 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? 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).

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