March 13 2025
REBT Self-Help Form
What
is the situation that you are upset about?
Answer: So
many changes, the PM has changed no trust there so far, my income to
reduce he says no CAIP refund, the management of my building to Silvera no
trust there yet, losing the trusted building manager, changed my house cleaners due
to their management not giving me a straight answer trust issues, change my tech support due abusive comments by them trust issues.
Americans attacking my income perhaps, 0 trust in Trump.
What
are the unhealthy negative emotions that you are
experiencing?
Answer: anxiety
depression
What
self-defeating behaviors would you like to
change?
Answer: procrastination, avoiding exercise, what ifs 'fancies' aka worry and losing sleep
What
demand are you making about the situation?
Answer: I
must do well: never worry, never feel anxiety never feel depressed
never lose sleep or I am an inadequate worthless
person.
Dispute: Is
there any evidence that I am inadequate and worthless?
Rational
Belief: There
is no evidence at all. These things are symptoms of judging myself
and those around me like not believing I have a right to change
suppliers when I don't trust them based on evidence or lack of
evidence and something just doesn't feel right. Judging myself for not
paying high interest debts any more and becoming one of the thousands
walking away from debt due to lowered income via higher prices. I
highly prefer to service debt but I don't have to, I'm not a slave to
debt or nicotine or relationship.
What
are your new healthy negative emotions?
Answer: sadness
concern annoyed disappointment. At the same time I feel relieved that
I now have cash for my computer car and home my profession.
What
are your new self-helping behaviors?
Answer: I
now have cash for my computer, car and home maintenance. Also my profession such as travelling to get photos now that I am feeling better after my broken bone is healing. I took a
day off from exercising I return to it today I have reduced my carb
and calorie intake and am beginning to feel better, looking forward
to Silvera an experienced management company for seniors, looking
forward to visits to my dentist and doctor whom I do trust to care
for me. I formally said goodbye to JoAnne the manager and ended our
relationship like a mature adult.
Warning: This form should not be considered a substitute for individualized treatment with a mental health professional. If you are seeing a counselor or a therapist, it is recommended that you print this page and discuss your responses with him or her.
Designed by Will Ross © 2006
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