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A - Activating event
You recently experienced about which
you felt upset or disturbed,
(e.g., "I was criticized.")_____
B - Belief - Irrational Belief
What is/was the Unfounded or irrational evaluation you had
about this activating event, (eg, "I
MUST not be criticized by anyone.")
C - Consequence
What are the
Emotional and behavioral Consequences of your irrational
belief, (e.g., "Hurt and compulsive behaviors .")
D. Disputing
Can you challenge...or question the foundation for your irrational belief,
(e.g., "Why MUST I not be criticized?")
E - Effective Thinking
What empowering new thinking or answers
emerged from challenging your irrational belief,
(e.g., "Although I PREFER not to be criticized, nothing
etched in stone states that I
MUST not be.")________
F - Feeling
What new feelings and behaviors can you
create by challenging your irrational belief. e.g., "Can you CHOOOSE to feel happy in spite og the circumstance?"
G - Gratitude
Grattitude for what you DO HAVE is far more powerful than angst for what you don't have. To start, write down what you could be grateful for. List 20 things you can be grateful for.
H - Hopefull
Hope is a powerful energy that enables us to keep taking the next step. The moment we become HELPLESS and lose hope, we stop our persistence, passion and progress.
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