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- Click ‘Get Form’ to open the rational self analysis worksheet in the editor.
- Begin with section A, where you will document the facts and events. Fill in the date, staff, and pod information as needed.
- Move to section B1 for self-talk. List all thoughts that occurred immediately after the situation, focusing on empowering thoughts rather than just venting.
- In section B2, circle or underline your hot thoughts from B1 that significantly influenced your feelings and behaviors.
- Proceed to section C to express your feelings using 'I' statements. Then describe your behavior in C2 and the consequences in C3.
- Explore underlying core beliefs in C4 and rational challenges in D2. Use AFROG to evaluate your hot thoughts.
- Finally, reflect on future improvements in sections E1 through E5, outlining healthier feelings, behaviors, and new core beliefs.
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