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Begin with section A, where you will identify Activating Events or Adversities. Describe the situation as objectively as possible, noting any internal or external events that may have triggered your feelings.
In the next field, outline your Major Dysfunctional/Unhealthy Negative Emotion. This could include feelings like anxiety, shame, or anger. Be honest and specific about what you are experiencing.
Proceed to Critical A, where you specify what disturbed you most about the situation. This helps pinpoint the core issue affecting your emotional state.
Next, list any Maladaptive Behaviors you've noticed in yourself related to this situation. Reflect on how these behaviors may be impacting your life.
Move on to section B for Beliefs. Identify any irrational beliefs that may be contributing to your negative emotions and behaviors.
In section D, engage in Disputation by challenging those irrational beliefs. Ask yourself if they are logical and supported by evidence.
Finally, set your goals in sections E and F by defining new Rational Beliefs and Functional/Healthy Emotions you wish to adopt moving forward.
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Rational Emotive Behavior Therapy (REBT) is a self-help form of therapy and a philosophy of life. In REBT, we encourage you to work at helping yourself regularly. One way to do this is to use an ABC self-help worksheet when you are upset or displaying self-defeating behavior.
Is REBT a self-help therapy?
With work, patience and practice, REBT self-help methods will help you develop strong insights about your thoughts, feelings and behaviors, being the things that are most accessible and open to change.
What are the 5 stages of REBT?
The five stages of REBT are identifying irrational beliefs, disputing those beliefs, replacing them with rational alternatives, practicing new behaviors, and reinforcing emotional resilience through repetition and reflection.
How to do REBT on yourself?
REBT Self-Help Form Step 1: Describe the Activating Event. Step 2: Identify Your Unhealthy Negative Emotions Your Self-defeating Behavior. Step 3: Identify Your Irrational Beliefs. Step 4: Dispute Your Irrational Beliefs. Step 5: Identify Your Rational Beliefs.
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After completing the Self-Help Sheet, write down an action plan for the next 30 days exercises or homework you will do daily to enable you to begin toRead more
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