Boschie the Bushwick Art Cat roomie with Carla Gannis

 

 

 

Rational Emotive Behavioural Therapy

 

Activating event you recently experienced about which you felt upset or disturbed, (e.g., "I was criticized.")

   

Instructions

   
   
   
 

Irrational Belief or irrational evaluation you had about this activating event, (e.g., "I MUST not be criticized.")

What are your irrational beliefs about the situation?

Demands

Awfulizing

Low Frustration Tolerance

People Rating

Overgeneralizing

Emotional and behavioral Consequences of your irrational belief, (e.g., "Hurt and compulsive eating.")

 

What are the unhealthy (de-motivating) negative emotions that you are experiencing?

Instructions

What self-defeating behaviors would you like to change?

Instructions

 
 
 

Disputing or questioning your irrational belief, (e.g., "Why MUST I not be criticized?")

What are your disputing questions?

Instructions

Effective new thinking or answer that resulted from disputing your irrational belief, (e.g., "Although I PREFER not to be criticized, nothing etched in stone states that I MUST not be.")

What are your rational beliefs about the situation?

Instructions

New Feeling or behavior that resulted from disputing your irrational belief, (e.g., "Great displeasure and controlled eating.")

What are your new healthy (motivating) negative emotions?

Instructions

What are your new self-helping behaviors?

Instructions

Process to convert form, then copy/paste to a text editor to save for future referance and reflection  

Thanks to my teachers WILL ROSS and MICHAEL R. EDELSTEIN, Ph.D.