[form] 02 REBT familiarising with the Process: SPOTTING THE THINKING Your Name please: [text,r_name,30] Email: [text,r_email,30] =================================================================== FIRST MAKE SURE YOU HAVE A PRINTED OUT COPY OF YOUR PREVIOUS WORK ON THE A AND C WHEN we experience an Activating Event our mind kicks into gear very quickly to make meaning of the event in terms of ourself, the other people involved, or the meaning we give it for our life in general. IF the basis of our thinking and giving meaning to things is skewed or distorted as in not being truthful or not matching reality, THEN the potential to upset ourselves in our moods, behaviours and body impact is enlarged. The OBJECT then is to see what THINKING accompanied our experience of the Activating Event and the Consequences that impacted us. Identify Your Irrational Beliefs or Misbeliefs about reality BY asking yourself "What am I believing and telling myself about this Activating Situation? There are three basic beliefs that sit under virtually every false or irrational belief 1. The belief that to BE OK as a person, other people significant to me, have to approve of me. 2. The belief that YOU or OTHERS must DO THE RIGHT THING or else suffer the consequences of it; be punished; be dealth with. 3. The belief that for you to BE OK you MUST FEEL OK by LIFE providing you with everything you want from it QUICKLY and EASILY (with the minimum of frustration) and COMFORTABLY (with the minimum of pain or discomfort). It's QUITE HARD for REALITY to deliver everything that these three CORE beliefs about LIFE demand. So looking back at your A and C check out whether any of the following sits in your thoughts about them. DEMANDS that Reality (as in self, others or life) Change or Not Change INSTRUCTIONS [textarea,demands,3,70] EXAGGERATING (awful, catastrophe, disaster) how bad things really are INSTRUCTIONS [textarea,awfulizing,3,70] LOW Frustration and/or LOW Discomfort Tolerance (must be quick easy and painless) INSTRUCTIONS [textarea,Low Frustration Tolerance,3,70] People Rating as in negative labels for self and others (deciding on personal significance for self or others) INSTRUCTIONS [textarea,people rating,3,70] Overgeneralizing as in taking one aspect to mean everything (mistaking one part as it was the whole) INSTRUCTIONS [textarea,overgeneralizing,3,70] OTHER THOUGHTS THAT COME TO MIND [textarea,other thoughts,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]