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(B) IRRATIONAL BELIEFS (IB's) leading to my CONSEQUENCES (emotional disturbance or self-defeating behaviors)
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(D) DISPUTES for each circled IRRATIONAL BELIEF
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(E) EFFECTIVE RATIONAL BELIEFS (RB’s) to replace my IRRATIONAL BELIEFS (IB’s)
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Circle all beliefs that apply to this ACTIVATING EVENT (A).
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Examples: ‘Why MUST I do very well?” “Where is it written that I am a BAD PERSON?” “Where is the evidence that I MUST be approved or accepted?”
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Examples: “I’d PREFER to do very well but I don’t HAVE TO.” “I am a PERSON WHO acted badly, not a BAD PERSON.” “There is no evidence that I HAVE to be approved of though I would LIKE to be.”
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1. I MUST do well or very well!
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2. I am a BAD OR WORTHLESS PERSON when I act weakly or stupidly.
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3. I MUST be approved of or accepted by people I find important.
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4. People MUST treat me fairly and give me what I NEED.
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5. People MUST live up to my expectations or it is TERRIBLE!
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