REBT SELF HELP WORKSHEET

Ann C. Jorn

4 CLASSES OF IRRATIONAL BELIEFS(iB)
Demandingness  – inflexible, dogmatic, extreme beliefs signaled by such words as should, must, have to, and need to. 
Awfulization  - refers to 100% disasterizing beliefs signaled by such words as disaster, horrible or awful, and catastrophe. 
Low Frustration Tolerance   - refers to beliefs signaled by such words as intolerable, can’t stand it, and too hard.
Self/Other Downing -  blaming your entire selfhood or someone else’s and use words like loser, worthless, useless, stupid.

DISPUTES  1.) Functional Dispute - Is my irrational belief helping me or does it make things worse for me?  2.)Empirical dispute - Where is the hard proof that this belief is true?  3) Logical Dispute - Is this belief logical, does it stems from my preferences or am I over generalizing and demanding? 
______________________________________________________________________
ACTIVATING EVENT (any event or fact inside or outside of you, thought feeling, etc.):

B Belief ( my Irrational belief):


C (CONSEQUENCES)

What is my unhealthy negative emotion (circle all that apply):
anger,                 anxiety,               guilt,                     shame,                        depression

Self-defeating behaviors:

D (DISPUTES)

Functional Dispute:

Empirical dispute:

Logical Dispute:


E (new Effective beliefs and consequences)

    New rational belief:

    New healthy emotion:

    New healthy behavior: