How to create panic & terror. Simply label an event as Awful. Terrible works just as well.
What is the situation that you are upset about? http://www.rebtnetwork.org/library/shf.html
Answer: I am experiencing reduced mobility due to a brain injury
What are the unhealthy negative emotions that you are experiencing? (depression,rage,anxiety,shame,embarrassment,hurt,guilt,jealousy)
Answer: anxiety, shame, embarrassment, hurt, guilt, jealousy, depression
What self-defeating behaviors would you like to change?
(withdrawal avoiding social contact, procrastination, violence, unassertiveness, drug or alcohol abuse, exercise or work avoidance, overeating, etc.
Answer: withdrawal, exercise avoidance, work (art) avoidance, procrastination
What demand are you making about the situation? http://www.rebtnetwork.org/library/musts.html
I must do well and win the approval of others or else I am no good.
Other people must do “the right thing” or else they are no good and deserve to be punished.
Life must be easy, without discomfort or inconvenience
Answer: Life must be easy without discomfort.
Dispute: Is there any evidence that this is true?
Rational Belief: There is no evidence. Life is often uncomfortable and I find ways to deal with it. Therefore I have great skills at dealing with discomfort.
In what way are you awfulizing about the situation?
Answer: it’s awful to not be able to move and get around properly.
Dispute: Awful and terrible mean I’m going to die from it. Am I dying from this brain injury?
Rational Belief: No I am not dying. In fact I am recovering, this is not a degenerative disease, this is an injury that my body deals with just fine, given it has lots of activity.
What are you saying to yourself about the situation that indicates low frustration tolerance?
Answer: I can’t stand it.
Dispute: Is there any evidence that I can’t stand this?
Rational Belief: There is no evidence at all. The evidence is I have been standing the discomfort of many injuries my entire life, I am standing this injury discomfort (because I am not dead), so I will continue to stand this discomfort and deal with it.
What beliefs show that you are rating people instead of rating their actions?
Answer: I’m a broken down piece of human garbage
Dispute: Is there any evidence for this belief?
Rational Belief: There is no evidence. The fact that my body is healing is evidence of high functioning, not the reverse.
How are you overgeneralizing about the situation?
Answer: My body let me down, and I’ll never get better
Dispute: Did my body let me down? Never?
Rational Belief: My brain was struck by a random piece of plaque, that could and does happen to to anybody of any age. This was not lifestyle related or self abuse related. In fact it’s been 20 years since I had a cigarette and over 30 since I drank or indulged in pot. My weight is within my BMI, and I work out regularly, paying attention to eating healthily making my own food, even yogurt, and avoiding packaged and junk processed foods, grain and sugar free for a decade.
What are your new healthy negative emotions?
(sadness, concern, regret, disappointment, annoyance)
Answer: concern, disappointment, annoyance
What are your new self-helping behaviors?
(talking to strangers, asking for what you want, tackling unpleasant tasks without needless delay, exercising, eating healthily)
Answer: Exercising, eating healthily, talking to strangers, asking for what I want
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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