Rational Emotive Behavioural Therapy
Activating event you recently experienced about which you felt upset or disturbed,
(e.g., "I was criticized.")
Instructions
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?")
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 .