[form] "The REBT Toolbox" Your Name please: [text,r_name,30] Email: [text,r_email,30] ------------------------------------------------------------------------ Identifying the Feelings When you feel disturbed (at point C), you are emotionally reacting to your beliefs about the situation you are experiencing (at point A). Focus on your feelings. One way to focus on your feelings is to give them a name. Identifying how you feel about your problem situation is not as difficult if you ask yourself, "HoW do I feel (at point C) after experiencing this Adversity (at point A)?" There is no wrong answer. There is no feeling that is wrong for you to have. But you may often have inappropriate or self-defeating feelings that interfere with your dealing well with adversities and with achieving your Goals. Do your best to name the feelings you experience when thinking about your Activating Events or Adversities. The feeling words listed below describe how people often feel. This list may reflect one or more of the feelings which you experienced in connection with the Adversity you identified earlier. Emotional Words List Mad peaceful anxious appreciative Down worried frightened infuriated Guilty empty disgusted dismal Hateful lonely resentful cheerful Hurt unity malicious afraid Sad insecure humiliated accepting Calm furious serene horrified Timid irate scared shocked Loving depressed ambitious pleased Shaky horrified dejected repulsed Jealous satisfied ashamed enjoy Happy whole excited apprehensive Lost forsaken glad uncomfortable Using your own feelings-words or some of the words from the list above, complete these sentences... When I experience this undesirable Activating Event or Adversity, I inappropriately feel [text,feeling 01,20] When I experience this undesirable Activating Event or Adversity, I inappropriately feel [text,feeling 02,20] When I experience this undesirable Activating Event or Adversity, I inappropriately feel [text,feeling 03,20] When I experience this undesirable Activating Event or Adversity, I inappropriately feel [text,feeling 04,20] Consider what you would like to be feeling MORE of... Instead I would like to appropriately feel... [textarea,appropriate feelings,5,60] HOW appropriate are your negative feelings to the undesirable Activating Event? Do they match or mismatch? Select One. [radio,appropriate,Very appropriate] Very appropriate [radio,appropriate,somewhat appropriate] Somewhat appropriate [radio,appropriate,somewhat inappropriate] Somewhat inappropriate [radio,appropriate,Very inappropriate] Very inappropriate ================================================================== If your feelings (C) are either somewhat or very inappropriate, you can use REBT to change your feelings. But changing your feelings may take some hard work and risks on your part. For now just admit what your feelings are and acknowledge that they may seriously interfere with achieving your Goals. There are several ways that you can effectively deal with your feelings. Check each approach that will be helpful in your case. [checkbox,feeling replacement] FEELING REPLACEMENT Replacing inappropriate negative feelings with appropriate pleasant feelings. For example, if you are experiencing ongoing anger at someone (at point C) and continually thinking about some unfair thing a friend did (at point A), you can begin to directly replace your feelings of anger with more pleasant feelings, such as forgiveness. Click Here to see how to replace them Reduction Techniques Each technique teaches you some self-help methods, and shows you different ways to measure your progress. [checkbox,reduce intensity] REDUCE INTENSITY Change your intense inappropriate negative feelings to milder feelings. Click Here to see how to reduce the intensity [checkbox,reduce duration] REDUCE DURATION Reducing the length of time that a negative or undesirable feeling lasts. Click Here to see how to reduce the duration [checkbox,reduce frequency] REDUCE FREQUENCY Reducing the number of times per day or week that you epxerience a disturbed feeling. Click Here to see how to reduce the frequency FOR a summary of the HOW TO advice Click Here for a HOW tO summary ------------------------------------------------------------------------ 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] [/form]