[form] 01 REBT familiarising with the Process: SPOTTING THE TRIGGERS Your Name please: [text,r_name,30] Email: [text,r_email,30] =============================================================== TRIGGERS in this approach are those kinds of things that activate thoughts, images, memories, beliefs can be summed up as your "EXPECTATIONS" in regard to CHANGES that you want or do not want in your life-situation. Triggers can be external in the form of events involving others or just yourself, things you do and/or don't do, things they do and/or don't do Triggers can be internal in the form of images, memories, thoughts, values that when you consider them MORE unhelpful thoughts kick in followed by strong negative emotions and/or unhelpful behaviours. We refer to this as both kinds of triggers as the ACTIVATING EVENT in that they activate your outcome. Describe YOUR Activating Event (or "A") What is the situation or Activating Event after which you experience being upset? INSTRUCTIONS TALK ABOUT 1. WHAT happens - describe what actions occur 2. WHERE you are WHEN it happens - describe the location and time or timing 3. WHOM you are with - describe the chief characters including yourself 4. HOW OFTEN this activating event happens for you - describe how any times you've experienced this same kind of event. MAKE SURE you include as much of the 4 parts as you can [textarea,activating event,3,70] ================================================================== With an A or Activating Event we usually experience a C or Consequences. Consequences impact us in three main ways. We can experience a mixture of strong persistent negative moods in relation to the A; unhelpful unhealthy actions or behaviours in relation to the A; unpleasant feelings and impacts on our body. Sometimes we are aware of our C or consequences and these consequences become our A. NOW Identify Your Unhealthy Negative Feelings or Emotions & Your Self-Defeating Behaviours in relation to your Activating Event What are the unhealthy negative emotions or MOODS that you are experiencing? INSTRUCTIONS [textarea,unhealthy negative emotions,3,70] List the Self-Defeating behaviours you would like to change in relation to your Activating Event INSTRUCTIONS [textarea,self-defeating behaviours,3,70] List what you are aware of happening with your body at the same time e.g. sweating, tense, pains in various areas, heart racing, shallow breathing, voice changes, speed of talking changes, volume of voice changes etc. [textarea,body impact,3,70] =================================================================== In the light of the impact of your C and A what immediate GOALS come to mind? Goals are about those things, moods, behaviours, or impact that you want LESS of, the positive moods or outcomes you want MORE of, and those things you've begun that you want to CONTINUE and/or COMPLETE I WANT LESS of... [textarea,less of,3,70,I want less of ... ] I WANT MORE of... [textarea,more of,3,70,I want more of... ] I WANT .... to CONTINUE... [textarea,to continue,3,70,I want .... to continue] ===================================================================== [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]