| A |
Definition
|
| ABC's
|
An analytical tool
used to determine and dispute irrational beliefs. Represents the
Primary SMART Concept.
Short Version
A = Activating Event....
C= Consequences of that Event.....
B = your Belief about the Event ---
Rational Belief ( RB ) ---
or Irrational ( IB)
D = the Dispute of IB and then enjoy the....
E = the Effective New Feeling
or Consequence
This is a REBT exercise designed to help us recognize our beliefs
that cause us stress.The end result of the exercise is to have
a new and progressive feeling about things.
|
| Abstaining
|
A strategy
for re-gaining independence from addictive behaviors
|
| Acceptance |
An often misunderstood word around the "Halls of SMART". To accept
means to recognize that things are as they are... to not rage
against the reality of the situation. It does not however mean
that we will like it, nor that we tolerate necessarily....just
to acept that reality "IS".
|
| Activating Event |
The "things" that happen. With regard to the ABC process, these
"things" can be almost anything i.e. events that happen around
us or to us, thoughts, and feelings, etc
|
| Ambivalence |
Ambivalence
|
| Anti-Awfulizing
|
A skill used
to put things in realistic perspective.
|
| ATW |
!!!!!Absolute Thought Warning!!!!!
These are words that we spot in our thoughts and beliefs.
They are absolute demanding words.
They are unachievable and unnecessary.
And cause us distress.
Online will be seen as follows
!!!!! Absolute Thought Warning!!!!!!...
Look for the Should...Must...Have to...
Can't...Ought...All...Need...Always...
Never....Awful.....Terrible...Horrible...
or......CAN't STAND's!!!!!***
|
| Beliefs |
The rules, attitudes, and assumptions we hold about ourselves,
others, and the world around us. The thoughts that express these
beliefs.
|
| CBA
|
Cost Benefit Analysis, a tool to determine motivational directions
We do this as a balance sheet for ourselves.
We look at the long and short term benifits.
Noting that which motivates us.
Noting also, that we, as individuals, have differing values and
motivations.
|
| Cognitive Distortions |
"Ways of seeing" that inhibit change
|
| Core Beliefs |
Beliefs that inhibit change
|
| Consequences |
The feelings and behaviors that result from our beliefs about
the events that occur.
|
| DISPUTATION |
The process in which we consider if what we are choosing to believe
is Rational or Irrational.
Some Questions to Ask Yourself in Disputing Irrational Beliefs
Can I rationally support this belief? (rationally = logically)
What evidence exists for the truth or falseness of this belief?
What are the worst things that could actually happen to me if
I don't get what I think I must ( or I do get what I think I must
not get)?
What good things could I make happen if I don't get what i think
I must ( or do get what I think I must not get)?
EXAMPLES of
Rational Coping Statements and Disputations |
| Exchanging
Words |
A process
of speaking and thinking more accurately and realistically about
ourselves, others, and the world around us.
|
| LFT |
Low Frustration Tolerance
|
| PPP |
Patience,Practice,and Persistance
We patiently, with persistance, practice.
|
| Rational |
Usually used with reference to a Belief
,
That which is logical, flexible, and promotes your personnally
chosen goals and best interests.
|
| REBT |
Rational Emotive Behavioral Therapy is the science of learning
to recognize how our "Beliefs" ( both rational (logical) and irrational
( illogical and rigid) directly effect our "Emotions" and how
we "Behave." Learning how to alter an undesired outcome by learning
how to create an effective new feeling and behavior by changing
our beliefs through "Disputation" is the goal of REBT which has
been scientifically proven to be a very effective method of dealing
with addiction among other things.
|
| REI |
Rational Emotive Imagery - A technique of visualization of events
to experience and practice emotions and behaviors.
|
|
Stages of Change |
A
Scientific Description of the Natural Process of Human Change
|
| UOA |
Unconditional Other Acceptance
This would include life's events ( reality ) as well.
|
| USA |
Unconditional Self Acceptance
|
| VACI |
Vital Absorbing Creative Interest
|
| |
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The
The