Cognitive discussion 2

A IRRATIONAL MISBELIEFS

To identify irrational misbelifs, try to find:

·        Dogmatic demands                                                                  

Imposition, absolutism, duties                                                

·        Dramatic ways                                                                           

It is horrible, it is terrible,

it is atrocious

·        Low tolerance to frustation

I cannot stand it

·        Judgements about  one´s self and others

I am wicked, useless

B DISCUSION OF THESE MISBELIEFS

to discuss ask yourself

·        where does bring me this misbelief? Is it useful? Or self-destructive?

·        What are the proofs that my misbelief does exist? Are these consistent with reality?

·        It is logic my belief? Is it one of my favourites?

·        Is it really atrocious , the worst it could happen?

·        Is it really unbearable for me?

C CONSEQUENCES

Main harmful negative and unhealthy emotions Main selfdestructive behaviours

The harmful negative and unhealthy emotions include:

·        Anxiety,

·        depression,

·        rage,

·        low tolerance to frustation,

·        shame,

·        pain,

·        jelousy,

·        blame

RATIONAL BELIEFS

To enable yourself to think more rationally pay attention to:

·        NO DOGMATIC PREFERENCES

Wishes, needs, desires

·        EVALUATE THE NEGATIVE

That is negative, unlucky

·        HIGH TOLERANCE TO FRUSTATION

I do not like it, but I can stand it

·        DO NOT  JUGDE GLOBALLY NEITHER ONE´S SELF NOR OTHERS

Me and the other are fallible human beings

E  NEW EFFECT

NEW HEALTHY NEGATIVE  EMOTIONS NEW CONSTRUCTIVE BEHAVIOUR

The healthy negative emotions include:

·        Dissapoinment,

·        worry,

·        anger,

·        sadness,

·        regret,

·        frustration