ACTIVATING EVENT what happened?
BELIEFS *see below
CONSEQUENCES **what emotions?
*Beliefs can be rational (“I would prefer that . . . ”) or irrational (“I DEMAND that . . .” ).
**Unhealthy negative emotions might include high levels of anxiety, depression, rage, jealousy, shame, anger, guilt, frustration, etc.
To identify irrational beliefs, look for:
· Dogmatic demands (musts, shoulds, absolutes)
· Awfulizing (It’s awful, terrible, horrible.)
· Low frustration tolerance (I can’t stand it.)
· Self/other rating (I’m/she/he is bad, worthless.)
Where is holding this belief getting you?
Where is the evidence to support the existence of the IB?
Where is it written that…?
Can you really not stand it? I don’t like it, but I can stand it.
It’s unfortunate but not horrible.
DISPUTING IBs
EFFECTIVE HEALTHY EMOTIONS (These may include some disappointment, concern, annoyance, sadness, regret, and/or moderate frustration.)
Michelle_Michy
20191204165101usw1_psyc_8240_the_abcdes_of_rebt1.docx
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