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Make clear what your values ​​are Your values ​​are your ideas about what is most important to you in your life. What you want to live for and with. They are the silent forces behind many of your actions and decisions. The goal of this exercise is for you to become fully aware of their […]

DISASTER SCALE This exercise will help you gain perspective. Identify and describe a very unpleasant or stressful situation (Activating event A), that you experienced at work. _________________________________________________________________________ On a scale of 1 to 100, put an “X” in the place that indicates how bad the event was for you. 100 is “totally bad,” 50 is […]

Take the time to list all your achievements and qualifications. Examine how you feel when talking about your assets. Do you feel uncomfortable or tense? Embarrassed? What message are you actually giving yourself? Do you wonder if people think you brag? Are you worried about your lack of performance? Identify your irrational beliefs. For example: […]

Health o o Physical fitness: increase fitness, body shape, improve skin, vitality. o Stop self-destructive behaviors: Eliminate drug, alcohol and tobacco abuse; Stop avoiding dentists and doctors. Intellectual skills o Reasoning: Find your logical mistakes and semantic errors. o Analysis: Learn to ask batter questions. o Articulation: Learn to express ideas better both orally and […]

Suggestions for self-help homework The following suggestions for homework include both cognitive (thinking) and behavioral (doing) tasks. If you are part of a group, it can be especially effective if all members are active in creating homework assignments. The following are some possibilities: 1. Read a chapter in a book about REBT or CBT. Fill […]

Instructions: This exercise is designed to help you challenge your belief that, if you have failed at something or if someone criticizes or rejects you, then you are a totally hopeless failure as a person. To overcome this your irrational thinking that leads to low self-acceptance complement the top half of the circle by filling […]

Some might have the misconception that Emotions and Feelings are something that we should suppress. I beg to differ. Our Feelings are a source of valuble internal communication and insight ! Just remember that our feelings result from how we are thinking about the world around us, ourself, and / or others. Question: How do […]

These are typical thoughts of people who are depressed. While these notions may seem to be correct on the surface, they actually show a change in the way a person has come to think about himself. Change–in thinking, feeling, acting–is a key feature in depression. Although the change may come on gradually, thedepressed person is […]

REBT advocates many values for successful living. Here are some of the main ones. The first two are survival and happiness. The others are recognized because we believe they serve to enhance and promote the first two. Survival. We teach people to work for their survival. This includes taking action to preserve and promote good […]