Rational Self-Analysis #2 Flashcards
What is the purpose of Rational Self-Analysis in CBT?
It helps clients become their own therapists by analysing emotional episodes in a structured way.
What is the first step (A) in Rational Self-Analysis?
A = Activating Event – identifying what triggered the emotional episode.
In the case example, what was the activating event (A)?
A friend passed by without acknowledging the person.
What is the second step (C) in Rational Self-Analysis?
C = Consequence – describing the emotional and behavioural response.
In the case example, what were the consequences (C)?
Feelings of worthlessness and depression, and behaviour of avoiding people.
What is the third step (B) in Rational Self-Analysis?
B = Beliefs – identifying the thoughts and evaluations that connect A to C.
What were the irrational beliefs in the example (B)?
- He’s ignoring me and doesn’t like me.
- I could end up without friends forever. That would be terrible.
- I’m not acceptable as a friend, so I must be worthless.
- I must be liked and approved of by everyone significant to me.
What does step D stand for in Rational Self-Analysis?
D = Disputation – challenging the irrational beliefs and forming rational alternatives.
Give an example of a rational dispute for the belief: ‘He’s ignoring me and doesn’t like me.’
He may not have seen me or could have been in a hurry or upset; this doesn’t prove he dislikes me.
What rational alternative is given for the belief: ‘I could end up without friends forever’?
Even if true, that would be unpleasant, not terrible. It doesn’t mean I’ll never have friends again.
What’s a rational challenge to the belief: ‘I’m worthless if I’m not liked’?
There’s no proof of this, and even if some people dislike me, it doesn’t define my total worth.
What is the new rational belief about approval from others?
Love and approval are desirable but not necessities. Treating them as demands causes distress.
What does E stand for in Rational Self-Analysis?
E = New Effect – how the person would prefer to feel and behave.
What new effect (E) was desired in the example?
To feel disappointed but not depressed.
What is the final step F in Rational Self-Analysis?
F = Further Action – planning behavioural steps to reinforce rational thinking.
What are three further actions planned in the example (F)?
- Re-read material on catastrophising and self-rating.
- Speak to the friend to clarify the situation.
- Challenge fear of disapproval by doing one avoided activity each day.
