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REBT HomeworkThese items are for specifically working REBT homework. BACKUS profiling PART TWO 101- 200 This is PART TWO statements 101 to 200. BACKUS Telling yourself the Truth 01 This page is tailored to your own personal work on self-talk for Telling yourself the Truth. BACKUS Telling yourself the Truth 02 This is a tailored homework page for you in the Telling yourself the Truth approach This is a basic open journal form for your personal work. This is lesson 1 in Basic Reframe. This is Lesson 2 in Basic Reframe This is lesson 3 in Basic Reframe This is lesson 4 in Basic Reframe This is lesson 5 in Basic Reframe This is Lesson 6 in Basic Reframe This is Lesson 7 in Basic Reframe This is Lesson 8 in Basic Reframe This is lesson 9 in Basic Reframe This is lesson 10 in Basic Reframe Body - Mind - Emotions Profile This form is designed to help you explore associations between emotions, thoughts and body symptoms. The purpose of this Activity Journal is to track the pattern of activity, feelings and thoughts through the day to identify trigger situations and areas commonly difficult. This form is for a regular inventory (weekly) or to use in reference to measuring progress in allowing the Love of God to flow through you towards another soul or in learning to love yourself in a wholesome divine way The purpose of this form is to take a weekly stock of the frequency you have experienced anxiety. This is a self report questionaire so that you can assess both your degree of discomfort in a hypothetical situation in one menu selection and then the likelihood of actually behaving this way in the second menu selection after the situation sentence. This form is for you to design an experiment plan to test a new alternative or balancing belief. This form is designed to help you get started developing your own goals. They can be goals in terms of your therapy goals after working on your beliefs or after working on them. They can be goals for getting alternative thinking in place. They can be goals for working on relationships. Most of all its about you working on what only you can change. Allow some undisturbed time to work on this OR print the form off, fill it in and come back to it CBT Hierarchy of Anxiety-Provoking/Avoided Situations Hierarchy of Anxiety-Provoking/Avoided Situations Hierarchy of Obsessions This form helps you sort out the difference between what you THINK, what you FEEL and what you DO. You will be asked to make some choices about what each are. Think about consequences you expect and do the IF ... THEN quiz. This is an excerpt from Wayne Froggatt's writings on Choosing to be Happy using Rational Emotive Behaviour Therapy. FEEDBACK on Online Counsellor Service This form is provided because you have elected to give feedback on the services you have received from the Online Counsellor Website's products and services. Homework Ex 04 Identifying Beliefs This exercise aims to identify beliefs by getting you to write in the A B and C that you observe in the sentence. Homework Ex 05 Interpretations and ratings This exercise is to help you differentiate between your interpreations (meaning) and ratings (valuing). Homework Ex 01 Connecting the A and the C Homework in connect the A and the C of an event. Homework Ex 02 Diary of As and Cs Keeping a Rational Emotive Diary of the A's and C's of events for one week. Homework Ex 03 Identifying beliefs This exercise helps you spot the A the B and the C of an event. Homework Ex 06 Interpret and rate Exercise 6 learning to interpret and rate events. Homework Ex 07 Interpret and Rating Exercise 7 is about spotting the difference between Interpretations and Ratings. Homework Ex 08 Identifying misinterpretations The next exercise will help increase your understanding of the various ways in which it is possible to misinterpret an event or circumstance. Homework Ex 09 Identifying irrational ratings Exercises 9, 10 and 11 will help you learn how to recognise the three types of irrational thinking that can be involved when you are rating something in terms of what it means to you. It is important to have a good understanding of catastrophising, demanding and people-rating as they are the main causes of most dysfunctional emotions and behaviours. Homework Ex 10 Identifying irrational ratings Exercises 9, 10 and 11 will help you learn how to recognise the three types of irrational thinking that can be involved when you are rating something in terms of what it means to you. It is important to have a good understanding of catastrophising, demanding and people-rating as they are the main causes of most dysfunctional emotions and behaviours. Homework Ex 11 Identifying irrational ratings Exercises 9, 10 and 11 will help you learn how to recognise the three types of irrational thinking that can be involved when you are rating something in terms of what it means to you. It is important to have a good understanding of catastrophising, demanding and people-rating as they are the main causes of most dysfunctional emotions and behaviours. Homework Ex 12 Identifying the underlying rules Ratings/personal meanings usually reflect a rule to which you subconsciously adhere. Take the belief 'I shouldn't have to put up with this.' It reflects an underlying rule something like, 'The world should always treat me fairly.' Probably most irrational thinking is based on a small number of underlying rules. Homework Ex 13 Rework Exercise 6 This is a revisit of a previous Exercise to rework the material. Keep a diary of As, Cs and Bs for a week or so. This will give you practice in working out what you tell yourself when you feel and behave in unwanted ways. Record the event or circumstance (A), your reaction (feelings and behaviours) (C) and your thoughts (B). Homework Ex 15 Disputing Beliefs This form has 12 parts involved as you dispute each of the 12 common irrational belief forms. Homework Ex 18 Choosing Relapse Prevention Strategies In section F of rational self-analysis you decide what actions you will take to stop yourself thinking and reacting irrationally in future. There is a description of the types of action you can take in Chapter 8 (pages 60-61 of "Choose to be Happy"), and there are more suggestions in Part II of the book, where self-analysis is applied to specific problem areas. Here are a couple of exercises to help you get the idea: Learning How to Think Straight 01 This is lesson 1 of 12 lessons in learning how to think rationally. Learning How to Think Straight 02 This is lesson 2 of 12 Learning How to Think Straight 03 This is lesson 3 of 12 Learning How to Think Straight 04 This is lesson 4 of 12 Learning How to Think Straight 05 This is lesson 5 of 12 Learning How to Think Straight 06 This is lesson 6 of 12 Learning How to Think Straight 07 This is lesson 7 of 12 Learning How to Think Straight 08 This is lesson 8 of 12 Learning How to Think Straight 09 This is lesson 9 of 12 Learning How to Think Straight 10 This is lesson 10 of 12 Learning How to Think Straight 11 This is lesson 11 of 12 Learning How to Think Straight 12 This is lesson 12 of 12 The idea of this online homeowork form is to help you plan only three months ahead and to review at the end of those three months how far you have succeeded in putting them in place. Avoid self-condemning or buying into the false concept of self-worth. Work on fully accepting yourself while remaining free to reserve your critique for behaviours. REBT ANTs Automatic Negative Thoughts A useful list for spotting negative thinking types and patterns and how to challenge them. Purpose: To identify your undesirable, self-defeating behaviours and to rate them in various ways. REBT beliefs journal 02 disputing REBT Disputing Evaluations Diary The purpose of this form is to help you challenge your evaluations. Make sure your original journal of the issues you're wanting to work is emailed to you on completion and have it at hand when you come to this form. You'll be putting in the answers you gave from your journal and then challenging them with questions and thoughtful reflections. This form is to help you surface the THEME of your ideas, values beliefs sitting behind common disturbances or emotional upsets. REBT Choose to be Happy 10 homework This is an extra sheet to give advice on interventions for homework. REBT Choose to be Happy 11 disputing beliefs This is an extra resource to engage disputing irrational thoughts REBT Choose to be Happy 12 RSA blocks This is an extra sheet to help get past blocks in doing Rational Self Analysis. REBT Choose to be Happy 13 Action or Experiment This form is for working on an ACTION plan or an EXPERIMENT plan to problem solve or assimilate NEW thinking. This form will help you dispute a core belief that you've surfaced using the classic or elegant approach in REBT with its Socrative method of self-questioning. REBT emotional behavioural profile AngDepAnx This profile is to assess the elements present in terms of thinking and behaving for your experience of one or more of the three experiences of Anger, Anxiety and Depression. REBT Emotional-Behavioural Profile This form can take from a half hour upwards to complete. Please plan to take time to do it rather than rush it through. REBT goal warmups: enjoyable activies This is another in the series of goal warm-ups. REBT goal warmups: LIFE inventory This is another in the series of REBT goal warmup activities. This is another in the goal warm up series This is one of a series to help warmup your goal setting abilities. Here is a set of techniques or tools to help you form an action plan or an experiment plan to invest a new rational alternative belief. REBT Impact of Event Scale PRESENT This form is for using to monitor the present impact of trauma during therapy or for an impact reflection at the beginning of therapy. REBT Impact of Event Scale PAST This Scale is for profiling the impact of a PAST traumatic event. This form is for working with your HOT thought downward to your core belief. REBT Inference Chaining Tutorial This form is to help you surface your core beliefs by working from your conscious thoughts or self-talk, and linking by association of meaning, through to the core belief/value sitting just below your consciousness. REBT Marital Expectations Step 2 You will need your email with the list of words you selected. Keep the email up as you can select and copy and paste into each group window where you want to group words of the same meaning (synonymous). This is a series designed for self-learning of REBT philosophy to enable some practical applications to one's own areas of need. This is a series designed for self-learning of REBT philosophy to enable some practical applications to one's own areas of need. This is a series designed for self-learning of REBT philosophy to enable some practical applications to one's own areas of need. This is a series designed for self-learning of REBT philosophy to enable some practical applications to one's own areas of need. This is a series designed for self-learning of REBT philosophy to enable some practical applications to one's own areas of need. This is a series designed for self-learning of REBT philosophy to enable some practical applications to one's own areas of need. This is a series designed for self-learning of REBT philosophy to enable some practical applications to one's own areas of need. This series of lessons is designed to connect self-helpers with the basics of REBT theory as part of a complete series studying the philosophy, theory and practice. This is the theory section. This series of lessons is designed to connect self-helpers with the basics of REBT theory as part of a complete series studying the philosophy, theory and practice. This is the theory section. This series of lessons is designed to connect self-helpers with the basics of REBT theory as part of a complete series studying the philosophy, theory and practice. This is the theory section. This series of lessons is designed to connect self-helpers with the basics of REBT theory as part of a complete series studying the philosophy, theory and practice. This is the theory section. This series of lessons is designed to connect self-helpers with the basics of REBT theory as part of a complete series studying the philosophy, theory and practice. This is the theory section. This series of lessons is designed to connect self-helpers with the basics of REBT theory as part of a complete series studying the philosophy, theory and practice. This is the theory section. This series of lessons is designed to connect self-helpers with the basics of REBT theory as part of a complete series studying the philosophy, theory and practice. This is the theory section. This series of lessons is designed to connect self-helpers with the basics of REBT theory as part of a complete series studying the philosophy, theory and practice. This is the theory section. This series of lessons is designed to connect self-helpers with the basics of REBT theory as part of a complete series studying the philosophy, theory and practice. This is the theory section. REBT Module 4 01 Activating Experience This course is the practical application for people who have done the REBT philosophy and theory courses and are now ready to put it into practice. This course is the practical application for people who have done the REBT philosophy and theory courses and are now ready to put it into practice. This course is the practical application for people who have done the REBT philosophy and theory courses and are now ready to put it into practice. REBT Module 4 04 Identify the Irrational Beliefs This course is the practical application for people who have done the REBT philosophy and theory courses and are now ready to put it into practice. This course is the practical application for people who have done the REBT philosophy and theory courses and are now ready to put it into practice. This course is the practical application for people who have done the REBT philosophy and theory courses and are now ready to put it into practice. This course is the practical application for people who have done the REBT philosophy and theory courses and are now ready to put it into practice. This course is the practical application for people who have done the REBT philosophy and theory courses and are now ready to put it into practice. This course is the practical application for people who have done the REBT philosophy and theory courses and are now ready to put it into practice. REBT Personal Committment to Change This form is to help you firm up your committment to work on changing self-defeating behaviours and emotions. REBT PTSD Presence of Symptoms This form is purely to obtain an indication of the presence of symptoms of PTSD. Other forms exist to determine the scale and intensity of your experience of the symptoms. This form is to assist you to profile your experience of PTSD symptoms in terms of intensity/severity and to target specific areas for intervention/assistance. This form is to help you get into action after learning some of the REBT thinking and strategies. REBT Self-Help Toolbox: Problem Solving This is an 8 step process for problem solving. You may benefit from printing out the page first, making rough notes and then entering your data. REBT Self-Talk in 3 clue areas This profile is for spotting common self-talk in relation to your life in general or to a specific issue you are engaged with whether self, others, life or otherwise. This short exercise is to give you the opportunity to complete a number of sentences with endings you feel are appropriate in terms of yourself and how you would typically complete them. This form helps you put an ACTION PLAN into being so that you can get started. If you need any help email the counsellor with your query. These techniques are specifically for you to ACT against an old belief or reinforce a new belief. This toolbox gives you some thinking tools with which to work against an unhelpful belief or put in place a more helpful (rational) belief. This presents you with a number of tools that work with the emotional side of yourself to dispute and put in place new beliefs while resisting and restraining from old unhelpful beliefs. REBT Tutorial 01 The A and the C This is the first step in the tutorial where you'll learn about the Activating Event and the Consequences as in the impact on your moods, reactions and body. REBT Tutorial 02 Spotting the Beliefs This is the second step in the tutorial where you spot the thinking or meanings you made when you experienced the A and C. This is about the B or beliefs which are your meaning-maker. REBT Tutorial 03 The Disputing This next step in the tutorial is to show you how to dispute or challenge the thoughts or meaning you've given your A (activating event) & C (Consequences or Impact) through your B (beliefs) REBT Tutorial 04 The New Effect You've done the A & C, the B for beliefs and the D for disputing, now you're aiming for a new EFFECT through forming a more workable alternative way of believing or thinking. REBT Tutorial 05 Making a new Future After doing the A, C, B, D and E of REBT you're now arriving at putting all of that work into a practical ACTION PLAN to get the new thinking to be your new automatic thoughts when challenged in similar ways by life's events. REBT Values Step 02 Word Grouping This is the second step in forming a values list for one's self from which to form goals, solve problems or make decisions. REBT Values Step 10 Goal Setting This form is part of the Values based series for Values Clarification, Goal setting and Decision-making. This form is for keeping a weekly track of therapy progress in working on strategies to reduce anger. This form is for keeping a weekly track of therapy progress as a way of monitoring the effect of your homework and personal work. REBT Weekly Depression Profile This form is for you to profile your experience of Depression as a way of monitoring progress in therapy in terms of effective or ineffective strategies. This form is a basic 3 part goal setting tool which functions out of the Consumer and Supplier Role of REFRAME This form is to assist you to build an ACTION PLAN to adjust reality to match your expectation IF your expectation is reasonable and realistic and you have available what it takes to do it. This journal is for your to reflect daily to monitor patterns of thought, behaviour, emotion, relationships over a period of time. REFRAME BASIC Anger Assessment This form is to get a quick profile of your experience of ANGER REFRAME BASIC Anxiety Assessment This form is to get a quick profile of your experience of Anxiety REFRAME BASIC Depression Assessment This form is to get a quick profile of your experience of DEPRESSION This for is to obtain a quick profile of your experience of ENVY REFRAME BASIC Guilt Assessment This form is to get a quick profile of your experience of Guilt this form is to get a quick profile of your experience of HURT REFRAME BASIC Jealous Assessment This form is to get a quick profile of your experience of Jealousy REFRAME BASIC Shame Assessment This form is to gain a quick profile of your experience of SHAME REFRAME BEB 03 behavioural profile This form is a part of the informed forgiveness decision-making process. Please plan to take uninterrupted time to work through this. REFRAME BEB selftalk questions goals This form is help you spot your self-talk which is part of experiencing your wound. Other forms explore behaviour, emotions, impact. REFRAME Bodymind - physical indicators This form is to see what physical body indicators are present at this time. REFRAME Bodymind personal profile This form is for use in monitoring how things are progressing during counselling or therapy. You can use it as a general profile OR if something is troubling you, you can use that situation to profile how you're doing in relation to it, or to another person or persons. REFRAME brief form goal setting This form is to get you started sorting your priorities and goals. Aim at nothing means you get nothing! REFRAME Cognitive Archeytpe Profile This profile combines cognitive work with the insights of Jungian Archetypes. The Archetypal readings can be checked in modern language issues of the I Ching or using the traditional Wilhelm English translation. Doing the initial anchoring effectively in terms of cognitive elements is important as it sets a clear context for the archetype to integrate and help insight This form is to help you adjust your expectation as a new way of thinking about the issue you're journalling. This form is a part of the REFRAME basic analyser work and uses the same format of the Seven Expectations to work change This form is to help you clarify just what it is you want in terms of receiving and giving and just what and who you need to help you do that. REFRAME L3 01 Consumer Response Suggestions to help you plan to balance a Consumer Response Expectation quadrant REFRAME L3 01 Supplier Response This is for working a HOT Supplier Response Quadrant REFRAME L3 02 Consumer Agreement This is for working a HOT Agreement Quadrant REFRAME L3 02 Supplier Agreement This is for working a HOT Supplier Agreement Quadrant REFRAME L3 03 Consumer Alternatives This is for working a HOT Alternatives Quadrant REFRAME L3 03 Supplier Alternatives This is for working a HOT Supplier Alternatives Quadrant REFRAME L3 04 Consumer Understanding This is for working a HOT Consumer Understanding Quadrant REFRAME L3 04 Supplier Understanding This is for working a HOT Supplier Understanding Quadrant This is for working a HOT Consumer Blame (responsibility) Quadrant REFRAME L3 05 Supplier Control This is for working a HOT Supplier Control Quadrant REFRAME L3 06 Consumer Priorities This is for working a HOT Consumer Priorities Quadrant REFRAME L3 06 Supplier Priorities This is for working a HOT Supplier Priorities Quadrant REFRAME L3 07 Consumer Feedback This is for working a HOT Consumer Feedback Quadrant REFRAME L3 07 Supplier Feedback This is for working a HOT Supplier Feedback Quadrant This form helps you put legs and arms on your chosen strategy and come up with a plan that you can test. REFRAME L3 Action Plan Journal Use this journal as an alternative for testing your plan. You'll write what your expectations are on the left and on the right hand side what you will see happening in terms of the actions that will match your expectation and give you your expected experience. This form is for you to unpack and analyse your REFRAME L3 basic analyser map. This form is to assist you to construct and ACTION plan to alter reality to match what you expect, project, think should happen. REFRAME L3 HW Complete Journal The purpose of this journal is for you to write up what your expectation is and what your experience is within each change area of the Analyser instead of making the selections of Usual or Unusual. REFRAME L3 HW Expect Change Plans This form is to help you set up some experiment plans where you establish a new way of thinking that matches what your Reality is presenting. REFRAME L3 HW Expectation Journal Use this form to explore your expectations around change a little deeper than a selection on the analyser map. REFRAME L3 HW Experience Journal Use this form to record what you are observing in terms of what is actually happening. Try and keep your evaluations of how good, bad or otherwise out of it. Just described what you see or experience. REFRAME L3 HW Interview a Belief This is a REFRAME tool for unpacking a belief and providing the foundation from which to reform any part of the belief that's untrue, unworkable, impractical, unreasonable, and especially if it unconditionally expects compliance that life, self and fallible others cannot rightly deliver without fail. REFRAME L3 HW Testing the Plan This helps you by giving you an extra way of testing out your plans and your confidence in applying them. Inherent in any of our beliefs are three factors. The ROLE in terms of what's traded in supplying and receiving. The manner in which it seeks to manage CHANGE by controlling and predicting. Lastly the value system that sits there critiquing whether or not our ROLE ability (skills, talents, resources etc.) and our handling of CHANGE is OK or NOT OK. REFRAME L3 Love Lanuages Profile This is a brief profile form for you to do a Love Languages Profile to indicate how you prefer to be loved in the framework of the 5 Love Languages by Gary Chapman. REFRAME L3 PLANS Change Expectation This form is to help you to PLAN for a change of Expectation to resolve your UPSET. REFRAME L3 PLANS Change Reality This form is designed to help you make plans to change your reality with a few checks to see if its feasible. This online work is to help you motivate yourself and see how to implement a NO DEAL, a careful retreat or withdrawal to save yourself any further costs. Remember that your two roles are Consumer and Supplier and what you will or won't give or receive to make this happen. REFRAME L3 Step 5 RESPONSE PLAN This is the PLANNER step REFRAME L3 strategy change quadrant This is for working a downward diagonal "Things MUST change" REFRAME L3 Strategy Lower Parallel Working a Lower Parallel Quadrant REFRAME L3 Strategy no change quadrant This is for an upward diagonal "Things MUST NOT Change" This form gives you 22 suggestions of how to break through a block in solving an UPSET. REFRAME L3i Consumer and Supplier Role This article is designed to give you a basic understanding of the two KEY action modes we use as humans refered to as Consumer and Supplier. The basic actions of giving and receiving. REFRAME L3i Upset Understanding Beliefs This article is designed to give you an easy to read and understand explanation of how our beliefs work for or against us. This is your first lesson in the REFRAME Level 3 series. The first two lessons cover an overview and the basic benefits of the process. This lesson explores what you can expect from REFRAME. This lesson discusses belief systems and their impact on the person who holds them in terms of providing or seeking help. This lesson explores the two KEY action roles in most upsets in life. This lesson is a KEY lesson to understanding what the essential nature of this counselling approach is about. Ask questions or request resource to understand it. The next two lessons cover KEY building blocks of REFRAME. The best part about them is when you start using them the understanding increases and you see the benefit of such. This one is about the idea of contexts building up in a set sequence. It matches how we stack our thinking about an issue on our mind. Just as you've examined KEY building blocks in the previous two lessons, so to this one is about Polarities, the opposites that frame a context. This lesson is about helping yourself or others to set different kinds of goals. This lesson gets you started working REFRAME with someone or for yourself. This form is for looking at your present relationship and analysing just what your expectations really mean in terms of how you want them expressed and how much you value them. This form is a tool for spotting the state of your hierarchy of 6 levels of need (Maslow) and from there figuring out the best point of intervention to solve it. REFRAME Profiling the Sin factors This is the profile matrix for assessing the presence of satisfaction - dissatisfaction and especially the intensity with which it is felt. The initial part is a standard Cognitive-Behavioural Thought record. The last part is the brief profiling for identifying and monitoring personal remedial (repentance) work This is the CHANGE quadrant. It journals the expecting in terms of change and no change, and then your experiencing in terms of change or no change. You then answer a crucial question and comment on it. This form is help you distill a sense of direction through focusing on your key questions surrounding the issue of inquiry and your key aims. REFRAME Reframing 01 short version This version of REFRAMING does not have the help commentary to explain each section. It assumes you are familiar with the process REFRAME Relationship Profile Supplier This is your relationship profile this time as the giver or supplier in terms of what you supply to the relationship or system. REFRAME Short Term Goal Setting This form is a simple goal setting tool for getting motivated towards a short term goal. Aiming to shift from Anger to being just Annoyed. REFRAME02 Anxiety Alternatives Aiming for alternatives to shift from Anxiety to mere Concern REFRAME02 Depression Alternatives Aiming to shift from Depression to mere sadness. Aiming to shift from Envy to Healthy Envy or being Competitive. Shifting from Guilt to Remorse. Shifting from Hurt to just Disappointment. REFRAME02 Jealousy Alternatives Aiming to shift from Jealousy to a healthy concern for a relationship. Shifting from Shame to Regret. RESILIENCE Building Community Factor This is for building up the Community Factor RESILIENCE Building Education Factor This is for building up the Education Factor RESILIENCE Building Family and Identity Factor This is for building up the Family and Identity factor. RESILIENCE Building Money Factor This is for building up the Money Factor RESILIENCE Building Parent Factor Building up your PARENT factor RESILIENCE Building Peer Factor This is for building up the PEER factor RESILIENCE Building Skill Factor This is for helping build the SKILL factor This diary form is for you to monitor and journal each experience of anger you have had in your day |
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John Turton - Online Counsellor (NZ)
helping you to help yourself