[form] REBT TUTOR 04 Alternatives for a new E or EFFECT Your Name please: [text,r_name,30] Email: [text,r_email,30] =============================================================== MAKE SURE YOU HAVE YOUR DISPUTING WORK PRINTED OUT HOW WELL DID YOUR THOUGHT OR BELIEF DO? IF you discovered that your belief or thought in its present structure couldn't really be supported, wasn't really logical and costs you a heck of a lot more than it delivers, THEN you're best to alter it into an ALTERNATIVE that can deliver. ALTERNATIVES to your belief FIRST write in the OLD form of your belief [text,old form of belief,80] Question yourself to help arrive at a more workable and realistic alternative to your OLD irrational belief • Based on the DISPUTE challenges of evidence, logic and practical, IS THERE an ALTERNATIVE way of thinking about or understanding your A or ACTIVATING EVENT? IF your OLD belief was in an unconditional form where it demanded reality deliver without room for failure, then try and spot those words that allow for no failure and change them so that some flexibility is there to give room for the possibility of failure. E.G. You could instead of saying "HE MUST..." say "I PREFER HE...". IF you get stuck on this consult the counsellor as finding alternatives that are realistic are a key to your success [textarea,alternative01,3,70] • What new workable meaning would your ALTERNATIVE give your ACTIVATING EVENT? [textarea,new meaning for A,2,70] • Can someone you trust, think of any other way of understanding your ACTIVATING EVENT? Ask them. [textarea,alternative way of understanding,2,70] • If someone you cared about was in the ACTIVATING EVENT (A and C), and had the same (B) or irrational thoughts as you had, and had this information available, what would your advice be to them? How would you suggest as an ALTERNATIVE way of understanding their situation? [textarea,alternative advice,2,70] ========================================================================= NOW check your ALTERNATIVE BELIEF for the difference it will make for you THINK ABOUT THE WORST, BEST, and REALISTIC OUTCOMES your ALTERNATIVE MAY DELIVER If your ALTERNATIVE belief is true (evidence to support, logical, practical) THEN what would be the WORST possible outcome? If your ALTERNATIVE belief is true, what would be the BEST possible outcome? If your ALTERNATIVE belief is true, what is the most REALISTIC outcome possible? WHAT IS WORST possible outcome from me thinking this ALTERNATIVE [textarea,alternative WORST01,2,70] BEST possible outcome from me thinking this ALTERNATIVE [textarea,alternative best01,2,70] MOST REALISTIC possible outcome from me thinking this ALTERNATIVE [textarea,alternative realistic01,2,70] LIST THE DIFFERENCES YOU SEE THIS MAKING TO YOUR MOODS and FEELINGS [textarea,differences to moods,5,60] LIST the DIFFERENCES YOU SEE THIS ALTERNATIVE MAKING TO HOW YOU REACT [textarea,differences to reactions,5,60] ===================================================================== [checkbox,send copy,checked] Send me a copy please ANY QUESTIONS OR COMMENTS YOU WISH ADDRESSED? [textarea,My questions or comments are,3,70] [submit,SEND this Work][reset,Start Over again] [/form]