This is the Top 10 most common irrational beliefs, which can crop up in the course of Cognitive Behavioural Therapy. The rational alternatives provide GUIDELINES as to how one can go about solving the problems which are attributed to one's thoughts, feelings and actions.
RATIONAL REPOSONSE
I want to be loved and approved of by some of the people in my life and I know I may feel a bit disappointed or lonely sometimes, when that doesn't happen. However, I can cope with those feelings, and I can take constructive steps to make and keep relationships.
2. I MUST BE COMPETENT, ADEQUATE AND ACHIEVING IN ALL RESPECTS IF I AM TO CONSIDER MYSELF WORTHWHILE.
RATIONAL RESPONSE
I want to do some things well, most of the time. However, like everyone else, I will occasionally fail or make a mistake. Then I will feel a bit bad, but I can handle that, and take constructive steps to do better next time.
3. WHEN PEOPLE ACT UNFAIRLY OR BADLY, I BLAME THEM AND THEY SHOULD BE SEVERELY PUNISHED.
RATIONAL RESPONSE
It is sad that there are some people who do some bad thngs, but making myself upset won't stop that.
4. IT IS TERRIBLE AND CATASTROPHIC WHEN THANGS ARE NOT THE WAY I WOULD VERY MUCH LIKE THEM TO BE.
RATIONAL RESPONSE
It is disappointing when things aren't the way I would like them to be. However, I can handle that, and usually can take constructive steps to make them more the way I would like, even if it's something I can't do anything about, I don't have to make my feelings worse by thinking irrationally.
5. HUMAN UNHAPPINESS IS CAUSED BY EXTERNAL EVENTS AND PEOPLE HAVE LITTLE OR NO ABILITY TO CONTROL THEIR SORROWS AND DISTURBANCES.
RATIONAL RESPONSE
My problems may be contributed to by factors outside me or outside my control, but my thoughts, attitudes and actions are almost certainly contributing too, and they are under my control.
6. I MUST FEEL ANXIOUS IF SOMETHING IS OR MAY BE DANGEROUS OR FEARSOME AND KEEP DWELLING ON THE POSSIBILITY OF ITS OCCURRENCES.
RATIONAL RESPONSE.
I know I will feel a bit anxious or a bit concerned in a situation which might be hurtful or dangerous, but I can handle that feeling then, and worrying about possible future dangers won't stop them from happening - it will only make me miserable now.
7. IT IS EASIER TO AVOID THAN TO FACE CERTAIN LIFE DIFFICULTIES AND SELF-RESPONSIBILITY.
RATIONAL RESPONSE
Facing difficult situations, or my responsibilities may make me feel a bit uncomfortable at the time but I can cope with that and putting off difficult things doesn't make them any easier - it just gives me longer to worry about them beforehand.
8. ONE SHOULD BE ABLE TO RELY ON OTHERS, AND I NEED SOME ONE STRONGER, WHO I CAN DEPEND ON.
RATIONAL RESPONSE
It's good to get support and assistance from others when I want it, but the only person I really need to rely on is myself.
9. I SHOULD BECOME QUITE UPSET OVER OTHER PEOPLE'S PROBLEMS AND DISTURBANCES.
RATIONAL RESPONSE
My problems may have started in the same events or situations in the past, but what keeps them going right now is my thoughts, attitudes and actions - and these are under my control.
10. THE WORLD SHOULD PROVIDE ME WITH WHAT I NEED AND WHEN IT DOESN'T, IT'S A TERRIBLE PLACE AND I CAN'T STAND IT.
RATIONAL RESPONSE
It is sad to see other people in trouble, but I don't help them by making myself irritable.
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