Rational Thinking Worksheet

An influential psychotherapist by the name of Albert Ellis discovered that many of his patients said things to themselves that contributed to their problems. It was their irrational beliefs (beliefs not based on the facts or reality) that were contributing to strong emotional reactions and negative behaviors. By helping his patients think in a more rational (based on the facts) manner, many of their problems were eliminated or reduced. From this experience he built a very simple explanation of this mental and emotional sequence, and called it his A-B-C method:

A-Activating Event. Something that triggers the whole sequence. It could be

something inside our minds or bodies, or it could be in our environment.

B-Belief. These are the thoughts we have regarding the activating event.

C-Consequences. This is what happens as a result of A and B.

For example, the following is an example of a sequence of thinking:

A-Activating Event. While taking a difficult test a student begins to feel physically tense.

B-Belief. When I feel this way I always get into trouble, and I can't stop it.

C-Consequences. The student gets a full blown anxiety attack and goes completely blank.

Two students experiencing the same activating event can interpret that situation in two different ways:

A-Activating Event. A teacher assigns a major research paper for the class to

complete in one month.

B-Belief. Student #1: I am never able to get things done on time, I'll probably fail again (irrational).

Student #2: That is a difficult assignment that will be hard and will require

a lot of preparation. (rational)

C-Consequences. Student #1: Begins to procrastinate.

Student #2: Starts making an outline.

Try out the ABC's yourself. Complete the following:

A-Activating Event. You are taking a test and your mind starts going blank.

B-Beliefs. What are you thinking or saying to yourself?

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C-Consequences. What usually happens when you think this way?

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CHANGING THE IRRATIONAL BELIEFS

It is hard to stop ourselves from thinking irrational thoughts. We can't simply decide some morning to be rational and it will happen, it takes planning and practice.

One method is to dispute the belief and try to come up with an alternative belief. With our first example, the student who started feeling tense said to himself:

"When I feel this way I always get in trouble and I can't stop."

Disputing the Belief. Begin by asking a question about the belief that focuses on the facts, and then answer the question:

"Do I always get in trouble when I am tense?

"No, not every time. It is possible to feel tense, yet not get overly anxious."

--or--

"Why can't I stop?

"Because I let the physical tension take over. If I can control the physical tension

I can control the anxiety."

Part of the process is to plan in advance what you will do when the activating event is present. In doing that you can develop a set of positive or rational self-statements, such as:

"I have prepared well, I can pass this test."

"There probably will be some questions I can't answer, that doesn't mean

I can't get a good grade."

"I don't have to get an 'A', I just have to pass it."

"People who complete the test early and leave don't necessarily know more than I do,

they just work faster."

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Close your eyes and do your deep breathing relaxation. Think about what happened during your last test. Take one of the negative experiences or reactions you had and answer the following:

A-Activating Event: _________________________________________________

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B-Beliefs or Irrational Self-Statements: ________________________________

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C-Consequences, what happened: ___________________________________

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Now try to think how you might have done it differently.

D-Dispute. Ask a question that challenges your belief. Then try to answer that question.

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Positive Self-Statements. Before and during your next test what are some things you could say to yourself:

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Copy these self-statements on a 3 x 5 card and take them with you the next time you have a test. Read them aloud to yourself just before the test, and say them to yourself during the test if necessary.

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