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Homework Ex 03 Identifying beliefs
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This exercise helps you spot the A the B and the C of an event.
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Homework Ex 06 Interpret and rate
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Exercise 6 learning to interpret and rate events.
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Homework Ex 07 Interpret and Rating
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Exercise 7 is about spotting the difference between Interpretations and Ratings.
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Homework Ex 08 Identifying misinterpretations
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The next exercise will help increase your understanding of the various ways in which it is possible to misinterpret an event or circumstance.
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Homework Ex 09 Identifying irrational ratings
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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.
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Homework Ex 10 Identifying irrational ratings
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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.
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Homework Ex 11 Identifying irrational ratings
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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.
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Homework Ex 12 Identifying the underlying rules
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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.
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Homework Ex 13 Rework Exercise 6
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This is a revisit of a previous Exercise to rework the material.
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Homework Ex 14 Keep a Diary
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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).
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Homework Ex 15 Disputing Beliefs
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This form has 12 parts involved as you dispute each of the 12 common irrational belief forms.
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Homework Ex 18 Choosing Relapse Prevention Strategies
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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:
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Learning How to Think Straight 01
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This is lesson 1 of 12 lessons in learning how to think rationally.
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Learning How to Think Straight 02
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This is lesson 2 of 12
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Learning How to Think Straight 03
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This is lesson 3 of 12
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Learning How to Think Straight 04
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This is lesson 4 of 12
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Learning How to Think Straight 05
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This is lesson 5 of 12
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Learning How to Think Straight 06
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This is lesson 6 of 12
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Learning How to Think Straight 07
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This is lesson 7 of 12
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Learning How to Think Straight 08
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This is lesson 8 of 12
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