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REBT Self-Help Form
Step 1: Activating Event
Describe the situation that triggered your emotional response:
Step 2: Emotions & Behaviors
What unhealthy negative emotions are you experiencing?
What unhelpful behaviors are you engaging in?
Step 3: Irrational Beliefs
State your current irrational beliefs:
Demands:
Awfulizing:
Low Frustration Tolerance:
Self/Other Rating:
Overgeneralizing:
Step 4: Disputation
What questions challenge these irrational beliefs?
Step 5: Rational Beliefs
Formulate healthier, rational beliefs:
Step 6: Healthy Emotions & Behaviors
What healthy emotions are you now feeling?
What helpful behaviors do you plan to adopt?
Step 7: Reflection
Summarize your new understanding and plan for change:
