Rational Self-Analysis #1 Flashcards
What is Rational Self-Analysis?
A technique in CBT that involves writing down an emotional episode in a structured fashion.
What does ‘A’ stand for in Rational Self-Analysis?
Activating Event: what started things off.
What does ‘C’ stand for in Rational Self-Analysis?
Consequence: how I reacted.
What does ‘B’ stand for in Rational Self-Analysis?
Beliefs: what I thought about the Activating Event.
What is an example of an Activating Event?
Friend passed me in the street without acknowledging me.
What are the feelings and behaviors associated with the Consequence?
Feelings: worthless, depressed. Behaviour: avoiding people generally.
What is the core belief in the example in the context of Rational Self-Analysis?
To feel worthwhile and be happy, I must be liked and approved by everyone significant to me.
What does ‘E’ stand for in Rational Self-Analysis?
New Effect: how I would prefer to feel/behave.
What is an example of a New Effect?
Disappointed but not depressed.
What does ‘D’ stand for in Rational Self-Analysis?
Disputation: challenging old beliefs and developing new rational beliefs.
What is a key question to challenge the belief of being ignored?
How do I know he ignored me on purpose? He may not have seen me.
What is a further action to avoid repeating irrational thoughts?
Re-read material on catastrophising and self-rating.
What is a practical step to challenge the demand for approval?
Do one thing each day that I would normally avoid doing because of fear it may lead to disapproval.
