2 identify your evaluative beliefs ask questions like

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mind-reading, fortune-telling, emotional reasoning, personalising. 2. Identify your evaluative beliefs. Ask questions like: - What is ‘terrible’? ( awfulising ) - What is ‘intolerable’? ( discomfort intolerance ) - What am I telling myself must/should be (or not be)? - What am I labelling myself (or others)? ( people-rating ) 3. Identify the New Effect you want. How would you prefer to behave differently to how you reacted at ‘C’? - Replace the self-defeating reaction with a more appropriate emotion or behaviour. - Ensure your new emotion is realistic. Rather than attempt to replace an intense negative emotion with a strongly positive one, aim to substitute a more moderate negative feeling. (eg; ‘I feel anxious’ - ‘concerned’, rather than ‘I feel great’). 4. Dispute each of your beliefs & substitute with rational alternatives: Eg: Does it logically follow that because ‘I made a mistake’ therefore ‘I am a total failure?’ Eg: Does it help? Does believing this help me to be effective, achieve my goals, and be happy?
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5. Finally, develop a plan for Further Action : What can you do to reduce the chance of thinking and reacting the same old way in future?
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