Rational Thinking Worksheet

An influential psychotherapist by the name of Albert Ellis discovered

that many of his patients said things to themselves that contributed to their
problems. It was their irrational beliefs (beliefs not based on the facts or
reality) that were contributing to strong emotional reactions and negative
behaviors. By helping his patients think in a more rational (based on the
facts) manner, many of their problems were eliminated or reduced. From this
experience he built a very simple explanation of this mental and emotional
sequence, and called it his A-B-C method:
A-Activating Event. Something that triggers the whole sequence. It
could be
something inside our minds or bodies, or it could be in our
environment.
B-Belief. These are the thoughts we have regarding the activating
event.
C-Consequences. This is what happens as a result of A and B.
For example, the following is an example of a sequence of thinking:
A-Activating Event. While taking a difficult test a student begins to
feel physically tense.
B-Belief. When I feel this way I always get into trouble, and I can't stop
it.
C-Consequences. The student gets a full blown anxiety attack and
goes completely blank.
Two students experiencing the same activating event can interpret that
situation in two different ways:
A-Activating Event. A teacher assigns a major research paper for the
class to
complete in one month.
B-Belief. Student #1: I am never able to get things done on time,
I'll probably fail again (irrational).
Student #2: That is a difficult assignment that will be hard and will
require
a lot of preparation. (rational)
C-Consequences. Student #1: Begins to procrastinate.

Student #2: Starts making an outline.

Try out the ABC's yourself. Complete the following:

A-Activating Event. You are taking a test and your mind starts going blank.
B-Beliefs. What are you thinking or saying to yourself?
________________________________________________________________
________________________________________________________________
________________________________________________________________
C-Consequences. What usually happens when you think this way?
________________________________________________________________
________________________________________________________________
________________________________________________________________

CHANGING THE IRRATIONAL BELIEFS

It is hard to stop ourselves from thinking irrational thoughts. We can't
simply decide some morning to be rational and it will happen, it takes
planning and practice.
One method is to dispute the belief and try to come up with an
alternative belief. With our first example, the student who started feeling
tense said to himself:
"When I feel this way I always get in trouble and I can't stop."

Disputing the Belief. Begin by asking a question about the belief that focuses
on the facts, and then answer the question:
"Do I always get in trouble when I am tense?
"No, not every time. It is possible to feel tense, yet not get overly
anxious."
--or-"Why can't I stop?
"Because I let the physical tension take over. If I can control the
physical tension
I can control the anxiety."
Part of the process is to plan in advance what you will do when the
activating event is present. In doing that you can develop a set of positive or
rational self-statements, such as:
"I have prepared well, I can pass this test."
"There probably will be some questions I can't answer, that doesn't
mean
I can't get a good grade."
"I don't have to get an 'A', I just have to pass it."
"People who complete the test early and leave don't necessarily know
more than I do,
they just work faster."

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Close your eyes and do your deep breathing relaxation. Think about what
happened during your last test. Take one of the negative experiences or
reactions you had and answer the following:
A-Activating Event: _________________________________________________
________________________________________________________________
B-Beliefs or Irrational Self-Statements: ________________________________
________________________________________________________________

________________________________________________________________
C-Consequences, what happened: ___________________________________
________________________________________________________________
________________________________________________________________
Now try to think how you might have done it differently.
D-Dispute. Ask a question that challenges your belief. Then try to answer
that question.
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
Positive Self-Statements. Before and during your next test what are some
things you could say to yourself:
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
Copy these self-statements on a 3 x 5 card and take them with you the next
time you have a test. Read them aloud to yourself just before the test, and
say them to yourself during the test if necessary.
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