[form] "REBT Theory Lesson 01" Your Name please: [text,r_name,30] Email: [text,r_email,30] ------------------------------------------------------------------------ Learning about REBT Theory How can you use REBT to understand and improve your life experiences? By applying it to your feeling, thinking and behaving. The basic REBT theory of self-help is as simple as A-B-C. The ABC Model part 1 Click Here to see an ABC diagram Point A This stands for Activating Event or Activating experience, often an undesirable life experience that blocks your goals and desires. Because A impedes your interests, it can also be called Adversity. A doesn’t have to be an actual Activating Experience but could be an Adversity that you imagine or expect will happen. Point B This stands for Belief system – what you believe, think and say to yourself about your experience. Point C This stands for consequences – feelings and behaviours that largely result from the way you think. Point G This stands for your Goals that are being blocked. When your thoughts, feelings or behaviours prevent you from reaching your Goals, this is self-defeating. Read this story When Jack returned a shirt because he didn’t like the colour, the salesperson said to Jack, “Are you sure this is new? It looks like someone slept in it.” Jack didn’t say anything, but he was burning up with anger. The shirt was obviously brand new. “This salesperson is really an ass, somebody should teach some manners to this person!” Jack thought. The rest of the day and most of the night Jack was grouchy because he kept thinking about how the salesperson “made him mad.” Jack thought “A salesperson must not be rude to a customer!” What an idiot!” Jack also thought, “I should have said what was on my mind, and I’m a coward because I didn’t.” REBT analysis The salesperson was rude (point A), but this didn’t cause Jack to feel angry. The rudeness did not cause John to be grouchy all night, either. He largely upset himself, and kept making himself enraged. Jack anger at point C was mainly caused by his thinking (point B): He thought “Sales people MUST NOT treat me rudely, and they are ‘idiots’ if they do”, and, “I SHOULD have told that salesperson a thing or two! I’m a coward because I didn’t.” Jack met his goal of returning the shirt, but he held Beliefs that people are no good if their acts are wrong. Worse yet, he strongly believed, “My entire worth as a person depends on my acting well with others. I, a total individual am worthless if my behaviour is weak or unassertive.” ======================================================================= Assignment 01 Have you had a recent upset or a current upset of any kind? Use this REBT ABC journal format to write about it. This is/was my Point A [textarea,point A,3,70] This is/was my Point C [textarea,point C,3,70] This is/was my point B To help you, CHECK any box next to the following statements IF they are similar to what you were thinking or saying. [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. [checkbox,I must not suffer more discomfort than I feel I can bear]I MUST NOT experience more discomfort physically or emotionally than I feel I can bear write you own version here [textarea,my point B,3,70] Lastly Goals are about what you want MORE of in respect of the upset, what you want LESS of and what you would like to see continue uninteruptted. What are your Goals for this issue? This is my point G [textarea,my point G,3,70] ------------------------------------------------------------------------ Questions or Comments? [textarea,questions or comments,3,70] [checkbox,send copy,checked] To receive a copy of your work here. Uncheck it if you have printed off a hardcopy for yourself. [submit,SEND this Entry][reset,Start Over again]