REBT of Stuttering Self-Help Form

REBT Self-Help Form for People who Stutter

(A) a stressful situation triggers (Bu) unhelpful beliefs that evoke (CEu) consequent unhealthy emotion of anxiety resulting in (CB) consequent self-defeating behaviors of struggled, forced, blocked speech/stuttering

Step 1: Describe the Activating Event (A)

What is the situation that you are anxious about?
Summarize the events that you are anxious about
For example: "I need to present my coding status in front of my boss and co-workers."

Step 2: Identify Your Unhealthy Negative Emotions (CEu) & Your Self-defeating Behavior (CB)

What are the unhealthy negative emotions (CEu) that you are experiencing?
Describe how you feel (or felt) about the situation.
Unhealthy negative emotions include the following: Depression, Rage, Anxiety, Shame, Embarrassment, Hurt, Guilt, Jealousy"
What self-defeating behaviors (CB) would you like to change?
Describe your self-defeating behavior.
Self-defeating behavior includes the following: Withdrawal or avoiding social contact, Procrastination, Violence, Drug and/or alcohol abuse, Unassertiveness, Exercise or work avoidance, Overeating"

Step 3: Identify and Dispute your Beliefs

Identify Your Irrational Beliefs
Dispute Your Irrational Beliefs
Identify Your Rational Beliefs
Demands. Look for your dogmatic demands..
For example
“I should be able to speak without stuttering.”
Words to look for include the following:
  • Must
  • Should
  • Need
  • Ought
  • Got to
  • Have to
Awfulizing. Look for your awfulizing beliefs.
For example
“It's awful to stutter so severely in front of people I hardly know.”
Words to look for include:
  • Awful
  • Terrible
  • Horrible
  • The worst that could happen
Low Frustration Tolerance. Look for your low tolerance of frustration beliefs.
For example
“I can’t stand when I don’t succeed right away at learning a speech technique.”
Words to look for include:
  • I can’t stand it
  • I can’t bear it
  • This is intolerable
  • This is killing me
I Am Worthless (also comparing/rating). Look for beliefs that take an action or a characteristic, especially a bad one, and rate the whole person or world using it. Another sign is comparing/rating.
For example
“I am worthless because I stutter. Because one boy bullied me at school, school is no good, and life is without merit. He does not stutter; therefore, he is a better person than I am.” When you label yourself, call people or things names, you are comparing/rating/downing. It is best to think of all people to be of equal worth.
Words to look for include:
  • Stupid
  • Better person
  • Idiot
  • Moron
Black and White Thinking. Look for beliefs that show that you are exaggerating. Goals that call for perfectionism.
For example
“I will never be able to recover from stuttering and talk better. I will always be anxious when I talk to an authority figure. I have to be a perfect speaker.”
Words to look for include:
  • Always
  • Never
  • Everyone
  • No one
  • All
  • None
Lack of Gratitude Thinking. Look for the belief that there is nothing to be grateful for or enjoy.
For example
“Because I stutter, I can’t enjoy anything. Nothing is worthwhile.”
Words to look for include:
  • Shitty
  • Crappy
  • Unhappy
  • Unfair
Discomfort Intolerance. Look for beliefs that cause short range hedonism. Beliefs that express needs to be gratified and discomfort to be avoided.
For example
“I can’t stand doing voluntary easy bounces.” “It is too uncomfortable to go to Toastmasters.” “I can’t stand reading REBT, because it is so boring.”
Words to look for include:
  • Uncomfortable
  • Can’t stand it
  • Painful
  • Too hard
Validation/Acceptance Craving. Look for beliefs that can be called people pleasing. Beliefs that express hunger for acceptance. Beliefs that you cannot validate yourself but need someone else to do it.
For example
“I better not stutter too much because then Joe will reject me.” “I need the salesgirl to think well of me.”
Words to look for include:
  • Respect
  • Like
  • Accept
  • Honor
Time Urgency. Look for the belief to need to talk fast.
For example
“I must finish my thought before being interrupted.”
Words to look for include:
  • Finish
  • Interrupt
  • Complete
Condemnation & Damnation Look for beliefs that cause condemnation or damnation of self or others. Condemnation of self leads to self-downing and depression. Condemnation of others leads to anger.
For example
“Damn him! He should not have interrupted me, that louse.” “There I go again. Avoiding. Damn, when will I %$#* I ever learn.”
Words to look for include:
  • Damn him
  • He should suffer
  • He shouldn’t have
Specific to You/Situation. Placeholder text for description
For example
“Placeholder quote for example.”
Words to look for include:
  • Placeholder
  • Placeholder
  • Placeholder
  • Placeholder
Other. What other irrational beliefs do you have?

Step 4: Identify Your Healthy Negative Emotions & Your Self-helping Behavior

What are your new healthy negative emotions?
What are your new self-helping behaviors?
What actions, self-help, or homework can you assign yourself?
What is the situation that you are upset about?
Answer: {{Step1_1}}
What are the unhealthy negative emotions that you are experiencing?
Answer: {{Step2_1}}
What self-defeating behaviors would you like to change?
Answer: {{Step2_2}}
What are your Demands?
Answer: {{Step3_1_1}}
Dispute: {{Step3_1_2}}
Rational Belief: {{Step3_1_3}}
What are your Awfulizing beliefs?
Answer: {{Step3_2_1}}
Dispute: {{Step3_2_2}}
Rational Belief: {{Step3_2_3}}
What are your Low Frustration Tolerance Beliefs?
Answer: {{Step3_3_1}}
Dispute: {{Step3_3_2}}
Rational Belief: {{Step3_3_3}}
What are your Worthlessness (comparing/rating) Beliefs?
Answer: {{Step3_5_1}}
Dispute: {{Step3_5_2}}
Rational Belief: {{Step3_5_3}}
What are your Black and White beliefs?
Answer: {{Step3_6_1}}
Dispute: {{Step3_6_2}}
Rational Belief: {{Step3_6_3}}
What are your Lack of Gratitude beliefs?
Answer: {{Step3_7_1}}
Dispute: {{Step3_7_2}}
Rational Belief: {{Step3_7_3}}
What are your Discomfort Intolerance beliefs?
Answer: {{Step3_8_1}}
Dispute: {{Step3_8_2}}
Rational Belief: {{Step3_8_3}}
What are your Validation/Acceptance Craving beliefs?
Answer: {{Step3_9_1}}
Dispute: {{Step3_9_2}}
Rational Belief: {{Step3_9_3}}
What are your Time Urgency beliefs?
Answer: {{Step3_10_1}}
Dispute: {{Step3_10_2}}
Rational Belief: {{Step3_10_3}}
What are your Condemnation & Damnation beliefs?
Answer: {{Step3_11_1}}
Dispute: {{Step3_11_2}}
Rational Belief: {{Step3_11_3}}
What are your Specific to You/Situation beliefs?
Answer: {{Step3_12_1}}
Dispute: {{Step3_12_2}}
Rational Belief: {{Step3_12_3}}
What other irrational beliefs do you have?
Answer: {{Step3_13_1}}
Dispute: {{Step3_13_2}}
Rational Belief: {{Step3_13_3}}
What are your new healthy negative emotions?
Answer: {{Step4_1}}
What are your new self-helping behaviors?
Answer: {{Step4_2}}
What actions, self-help, or homework can you assign yourself?
Answer: {{Step4_3}}