REBT Beliefs Diary 01 [form] Your full name:[text,r_name,40] Email address:[text,r_email,30] ACTIVATING EVENT In the box below, please describe the common event or situation that results in your feeling frustrated, upset, or disturbed. This event is like a trigger that sets the context for your upset. Sometimes an upset can be triggered by a thought, rather than an outside event. Other times thoughts build up on thoughts. [textarea,activating event,20,50,Write in here...] CONSEQUENCES This is the outcome for myself that I am aware of in terms of: my feelings (e.g. emotions such as anxiety, anger, guilt, depression etc.) my behaviours ( e.g. avoidance, unhelpful habits etc.) and my physiological outcomes in my body ( e.g. tense, tight chest, queezy stomach, sweaty hands etc.) [textarea,consequences,20,50,Write in here...] Select from the following menu, the degree to which your emotions and behaviour affected your functioning. [list,suds] [option,0,zero,Choose the level of disturbance,selected] [option,1,1. The absence of any distress. Feeling calm and totally relaxed] [option,2,2. Neutral feeling or just OK, not as relaxed as could be] [option,3,3. Increased discomfort, unpleasant, but in control] [option,4,4. Noticeable discomfort or distress, perhaps agitation, but tolerable] [option,5,5. Discomfort is very uncomfortable, but I can stand it.] [option,6,6. Discomfort worsens and affects my life] [option,7,7. Discomfort is severe and emotional pain interferes with my life.] [option,8,8. Discomfort increases and it is in my thoughts constantly] [option,9,9. Discomfort is nearly intolerable] [option,10,10. Discomfort is extreme and the worst imaginable. I feel panicky and overwhelmed.] [/list] There are many different kinds of thoughts that occur for us. Below is a selection of some common thoughts we use and upset ourselves with. CHECK any box next to the following statements where they are close to what you were thinking or saying to yourself. If there are none sufficiently close THEN write what you found yourself thinking in the comments textbox. [checkbox,I must do well or very well]I MUST do well or very well! [checkbox, I am a BAD or WORTHLESS PERSON when I act weakly, or stupidly]I am a BAD or WORTHLESS PERSON when I act weakly, or stupidly. [checkbox,I MUST be approved, acknowledged or accepted by people I find important to me]I MUST be approved, acknowledged or accepted by people I find important to me. [checkbox,People MUST treat me fairly and give me what I NEED]People MUST treat me fairly and give me what I NEED. [checkbox,People MUST live up to my expectations or it is TERRIBLE ... awful]People MUST live up to my expectations or it is TERRIBLE (awful...) [checkbox,I CAN'T STAND really bad things or very difficult people]I CAN'T STAND really bad things or very difficult people! [checkbox,MUST have few major hassles or troubles]My work (task, job...) MUST have few major hassles or troubles. [checkbox,It's AWFUL or HORRIBLE when major (important...) things don't go my way]It's AWFUL or HORRIBLE when major (important...) things don't go my way [checkbox,I CAN'T STAND IT when work (tasks, situation...) is really unfair]I CAN'T STAND IT when work (tasks, situation...) is really unfair. [checkbox,I NEED a good deal of gratification (satisfaction...) and HAVE to feel miserable (upset, disturbed) when I don't get it.]I NEED a good deal of gratification (satisfaction...) and HAVE to feel miserable (upset, disturbed) when I don't get it. IF none of the above thoughts describe what you believed in connection with the activating event, please write up in this box, what you were aware of yourself thinking COMMENTS [textarea,comments,20,50,Write in here...] SEND ME A COPY FOR MY RECORDS If you want a copy of this work forwarded to you please check this box [checkbox,Send me a copy for my records please]and make sure your email address is correct at the top of this form for this to happen. [submit,SEND this Entry][reset,Start Over again] [/form]