What is the situation that you are upset about?
Answer: I had a stroke I’ve had people pack up my house into safe storage. That part happened today. Gave my car back last week. All that off my plate.
What are the unhealthy negative emotions that you are experiencing?
Answer: Hurt guilt shame embarrassment
What self-defeating behaviors would you like to change?
What demand are you making about the situation?
Answer: Life must be convenient I must ‘do well’ or I’m inadequate and worthless.
Dispute: Why must life be convenient? Who says I can’t stand it. Why must I ‘do well? What is do well? How am I inadequate and worthless?
Rational Belief: No where is it written that life must be convenient. In fact I am discovering strength. Inadequate and worthless are just labels. They don’t describe me. I’m better able to do certain things or not. Asking for help is not a crime.
In what way are you awfulizing about the situation?
Answer: This feels awful
What are you saying to yourself about the situation that indicates low frustration tolerance?
Answer: I can’t stand this
What beliefs show that you are rating people instead of rating their actions?
Answer: I’m a waste of space.
How are you overgeneralizing about the situation?
Answer: I’ll never get better and my life Wil get worse.
Dispute: Any evidence?
Rational Belief: None.the opposite is true.
What are your new healthy negative emotions?
Answer: Sadness concern disappointment
What are your new self-helping behaviors?
Answer: Asking for help. Asking for what I want. Exercising. Tackling unpleasant tasks without delay
Warning: This form should not be considered a substitute for individualized treatment with a mental health professional. If you are seeing a counselor or a therapist, it is recommended that you print this page and discuss your responses with him or her.
Designed by Will Ross © 2006
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