REBT Self-Help Form

Step 1: Describe the Activating Event

   

What is the situation that you are upset about?

Instructions

   
   
   

Step 2: Identify Your Unhealthy Negative Emotions & Your Self-defeating Behavior

 

What are the unhealthy negative emotions that you are experiencing?

Instructions

What self-defeating behaviors would you like to change?

Instructions

 
 
 
 

Step 3: Identify Your Irrational Beliefs

What are your irrational beliefs about the situation?

Demands

Awfulizing

Low Frustration Tolerance

People Rating

Absolutistic Thinking

Step 4: Dispute Your Irrational Beliefs

What are your disputing questions?

Instructions

Step 5: Identify Your Rational Beliefs

What are your rational beliefs about the situation?

Instructions

Step 6: Identify Your Healthy Negative Emotions & Your Self-helping Behavior

What are your new healthy negative emotions?

Instructions

What are your new self-helping behaviors?

Instructions

Step 7: Process Your REBT Self-Help Form

© Will Ross 2009