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
Lack of Gratitude. 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.”
Look for words like:
  • 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
People Pleasing. 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 thoughts 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.”
Phrases to look for include:
  • Damn him/her
  • Damn me
  • They/I should be extremely punished
  • They/I deserve to suffer & die
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 Lack of Gratitude beliefs?
Answer: {{Step3_1_1}}
Dispute: {{Step3_1_2}}
Rational Belief: {{Step3_1_3}}
What are your Discomfort Intolerance beliefs?
Answer: {{Step3_2_1}}
Dispute: {{Step3_2_2}}
Rational Belief: {{Step3_2_3}}
What are your People Pleasing Beliefs?
Answer: {{Step3_3_1}}
Dispute: {{Step3_3_2}}
Rational Belief: {{Step3_3_3}}
What are your Time Urgency Beliefs?
Answer: {{Step3_5_1}}
Dispute: {{Step3_5_2}}
Rational Belief: {{Step3_5_3}}
What are your Condemnation/Damnation beliefs?
Answer: {{Step3_4_1}}
Dispute: {{Step3_4_2}}
Rational Belief: {{Step3_4_3}}
What other irrational beliefs do you have?
Answer: {{Step3_9_1}}
Dispute: {{Step3_9_2}}
Rational Belief: {{Step3_9_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}}