Thoughts - Feelings
Irrational thinking
causes and sustains emotional disturbances.
Rational thinking contributes to feeling good.
Self-defeating Belief #1
I have to feel the way I feel. And
that's it. That's just me. I have no choice
in the matter.
Rational Belief #1
In any situation, I can choose to feel
the way I want to feel. I do have a choice
in the matter.
Self-defeating Belief #2
I can't accept myself without the love
and/or approval of those I want it from.
Rational Belief #2
I can accept myself without the love or
approval of anyone.
Self-defeating Belief #3
If I don't do everything exactly right,
or if I'm not the first, that proves I'm a
worthless slob.
Rational Belief #3
I can calmly accept myself regardless of
whether or not I behave the way I want.
Self-defeating Belief #4
Other people or things outside of me
make me feel the emotions I feel.
Rational Belief #4
I, and I alone, cause all my emotional
feelings so I'll just cause me to feel as
good as I want.
Self-defeating Belief #5
If I don't like a job or the people or
institution that requires me to do the job,
they have no right to be mad at me or to
punish me if I mess the job up or refuse to
do it all together.
Rational Belief #5
If I do well the jobs I don't like I'll
keep myself out of trouble and help myself
get some things I want.
Self-defeating Belief #6
My way is the only "right," "correct,"
or "just" way to do things.
Rational Belief #6
My way is just that, my way. Other
people have their way and have a right to
their way just as I do.
Self-defeating Belief #7
I should use all my abilities fully and
achieve as much as I can. If I don't, I
should feel guilty.
Rational Belief #7
I freely choose to develop any of my
abilities and to pursue any personal goals
that I think I may enjoy.
Self-defeating Belief #8
The way I act tells me what type person
I am. (If I act foolishly then I am a fool.)
Rational Belief #8
I am a human being. Our behavior does not define who we are
Self-defeating Belief #9
I have to feel bad if the person I love
leaves me or dies. My willingness to suffer
proves how much I loved that person. If I
don't feel bad, that proves I never really
loved that person in the first place.
Rational Belief #9
My being upset over a loved one leaving
me or dying only proves that I have upset
myself. My being upset has nothing to do
with how much or how little I loved that
person.
Self-defeating Belief #10
I can't accept myself unless I'm
married, have friends or am loved by really
worthwhile people or unless I'm involved in
a cause that's greater or more worthwhile
than I am.
Rational Belief #10
I can calmly accept myself regardless of
who I am, who I'm married to, going with, or
who I know. I'm with other people just some
of the time. But I can't ever get away from
me.
Self-defeating Belief #11
I just have to be upset if people
(especially those close to me) don't behave
the way they should.
Rational Belief #11
I can calmly accept the fact that each
person should follow his or her own mind
because that's all they can do. If others
disagree with me, then I can try to
influence them to change their minds and
I'll usually do a much better job of
influencing them if I refuse to get upset,
angry and depressed. I don't have to get
upset if others don't change their minds.
Source: Not sure. Possibly
Dr. Maxie Maultsby.
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