REBT Self-Help Form

What is the situation that you are upset about?
Answer: I was reading about the shame and guilt expressed by survivors of sexual abuse, and I started to think about my brother who recently attacked me on the web on my go fund me page, telling me to go on welfare

What are the unhealthy negative emotions that you are experiencing?
Answer: shame embarrassment rage depression hurt

What self-defeating behaviors would you like to change?
Answer: withdrawal and avoiding social contact overeating, overindulgence in treats

What demand are you making about the situation?
Answer: I must have approval or I am an inadequate worthless person
Dispute: Why must I have the approval of someone who doesn’t like me?
Rational Belief: There is no reason why I must have the approval of my brother or anyone else who dislikes me.

What are you saying to yourself about the situation that indicates low frustration tolerance?
Answer: I cant stand his abusive behavior
Dispute: Will this kill me?
Rational Belief: I find it uncomfortable but I am not dying from it.

What are your new healthy negative emotions?
Answer: Sadness annoyance concern disappointment

What are your new self-helping behaviors?
Answer: talking to strangers asking for what I want exercising eating more healthily


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