| (B) IRRATIONAL BELIEFS (IB's) leading to my
CONSEQUENCES (emotional disturbance or self-defeating behaviors) |
(D) DISPUTES for each circled IRRATIONAL BELIEF
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(E) EFFECTiVE RATIONAL BELIEFS (RB’s) to replace
my IRRATIONAL BELIEFS (IB’s)
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| Circle all beliefs that apply to this ACTIVATING EVENT
(A). |
Examples: ‘Why MUST I do very well?” “Where
is it written that I am a BAD PERSON?” “Where is the evidence
that I MUST be approved or accepted?” |
Examples: “I’d PREFER to do very well but I don’t
HAVE TO.” “I am a PERSON WHO acted badly, not a BAD PERSON.”
“There is no evidence that I HAVE to be approved of though I would
LIKE to be.” |
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| 1. I MUST do well or very well! |
___________________________ |
___________________________ |
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___________________________ |
___________________________ |
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___________________________ |
___________________________ |
| 2. I am a BAD OR WORTHLESS PERSON when I act weakly or stupidly. |
___________________________ |
___________________________ |
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___________________________ |
___________________________ |
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___________________________ |
___________________________ |
| 3. I MUST be approved of or accepted by people I find important. |
___________________________ |
___________________________ |
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___________________________ |
___________________________ |
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___________________________ |
___________________________ |
| 4. People MUST treat me fairly and give me what I NEED. |
___________________________ |
___________________________ |
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___________________________ |
___________________________ |
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___________________________ |
___________________________ |
| 5. People MUST live up to my expectations or it is TERRIBLE!
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___________________________ |
___________________________ |
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___________________________ |
___________________________ |
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___________________________ |
___________________________ |