REPLACED AND UPDATED VERSION IN USABLE DOCUMENT FORM!
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This is a mock-up of the form on this page, also listing a few alternative formats to choose from, at the end. The actual form is on the internet and usable by anyone without special software or conversion: The ABDDEF Super-Form. This is the best form to use. The links (in red or green) go to a page for deeper explanation and learning of what is needed and of the skill necessary to be effective. (Do A, then B, then C, rather than switch between left and right columns.) This form is the "complete" version. All others are extracts or smaller versions.
THE ABCDEF RATIONAL ANALYSIS SUPER-FORM
COMPLETE VERSION
THE FORMS TO USE FOR DIFFERENT LEVELS
ABCDEF Contents, Links Directory - Include the
Basic form
The Super-Form
The Super-Super Form
So you can select what you want!
Filled-in example: Rational Self Analysis Form (1+ page)
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SPECIFIC BELIEFS AND AFFIRMATIONS
Specific emotions and issues:
USE THE WORD PROCESSING FORMS
All the forms are now in document form where you can type in them and they will expand as you do. See the links to them, in the box below.
A super basic alternative
Some people will, at times use the very simple format of, using a "table" with two columns, lining up answers with the items on the left side. Convert From Lower To Higher Conversation (line up the answers with each line of the lower conversation.)
A. WHAT HAPPENED – Objective, observable (Perceptions: 1. What occurred, as if outside observer; 2. what occurred inside me: “I thought…”, “I felt in my body…”, “my emotion was…”)
D. DISPUTE A - Camera check - Correct what is actually not factual. For example: expressions, such as "in my gut" (instead, say “I thought…”, “I felt in my body…” followed by a sensation, not a thought), or “it made feel” (as if it was a mysterious force acting upon you, instead of you thinking something and that thought creating the feeling) or “a part of me..” [‘my inner child’..] (as there is no such thing in existence).
B. SELF-TALK (Thoughts, such as beliefs; "evaluating" thoughts, such as good, bad; when practiced often, the self-talk tends to disappear from awareness, but it must be there, as it is impossible for it to be otherwise.) Space out, so can answer/correct/debate on opposite side. Reprint this page if more space needed. Eventually after each belief, if appropriate, it is useful to provide "evidence", i.e. say what your mind thinks is supporting evidence for the belief. In Section E., you'd ordinarily either dispute the evidence or provide evidence that supports the new belief that replaces the old belief.
Types of thoughts: ___ Danger, threat; ___ I’m bad; ___ I’m not good enough (version of); __ I’m powerless
Distorted Thinking:
Instructions for E: Corrected thinking that serves to achieve the goal and results in feeling good.
Look for opinions mistaken for facts. Somebody can't 'hurt' you or 'make you mad' or put you down. You can evaluate the thoughts and state your evaluations in E, such as "that is nonsense" or "that is rational".)
Sort out spurious, often selective "evidence" from actual fact. Insert actual evidence. Rely on real proof, not supposed proof.
Review the new corrected thoughts and write them down separately and then memorize them.
Consider getting feedback (after you've done all you can; don't ask anybody else to do it for you, as you'll not exercise your thinking muscle).
Decisions: I can refuse to feel bad by thinking x.
See separate page for more detail:
E. EFFECTIVE NEW THINKING, "DEBATE", CREATE - [Debate a belief, answer as if wise friend (with compassion)
Must meet the Five Rules For Rational Thinking, below. See instructions, at bottom. And, at some point, you need to “finish” olf the new beliefs by writing out why they are true and what supports them (such as evidence, facts, experts, etc.)]
Deeper discussion is at Wrong Thinking, Cognitive Distortions.
THE 5 RULES FOR RATIONAL THINKING - Must meet at least 3 of these:
1. Based on objective, observable reality 4. Keeps you out of trouble with others
2. Protects your life (actually) if you act on it 5. Eliminates significant emotional conflict/upset
3. Gets you your goals
C1. CONSEQUENTIAL FEELINGS. (Emotions, as a consequence of B, rating their intensity from 1 to high of 10.)
Emotions are logical, correct and appropriate for what you believe about what is going on (but which may not be 'objective reality'). The big error is believing that one must act on an emotional urge and that the belief-emotion set is a real, existing 'thing' rather than a self-created imagined “construct” and just a biochemicalelectrical sensation.
You create your feelings, no one can make you have them ("make you" be mad, hurt, sad, etc.).
My feelings/emotions from my beliefs:
Must Choose: Do I choose to keep repeating these feelings?
___ Yes, I will do nothing or something insufficient to change my beliefs and feelings.
___ No, I choose to create better feelings, and I will do what it takes to change my beliefs and automatic reactions.
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Big categories to use: __Mad, __ Sad, __Glad, __ Scared
Derivatives of the big four: Tense, nervous, etc.
Complex "emotions": Thought(s) and the resultant feeling combined (Guilty = I did "bad" thing and I feel sad.) (Lonely - I'll never be loved, etc., plus scared)
Generality of "valence": Bad, good, so-so (not feelings, they are thought evaluations of the feelings)
Note that it is impossible to feel better ongoingly without first thinking better. Yes, you can divert from the feeling via chocolate cake, but that is not the same as feeling better at the base level.
(Emotions are emotions and are indisputable: you either feel them or you don't, period.)
Describe how you want to feel in that situation, though you can add in a sequence of how you wish to think in that situation (from E or your own creation as you go through this exercise.
Example: I want to feel x and to feel that way I would have to think y.
My desired emotion(s) and what thoughts will cause me to have that emotion:
__ Happy; ___ Satisfied; ___ Safe; ___ Loving;
___ Relaxed; ___ Grateful, appreciative;
___ Strong
(Chosen way of dealing with emotions or situation. An emotion does not require a particular action; you choose the action; the emotion is only an urge not a command. Feeling and actions are often grouped as consequences, but they often happen separately. For instance, "I felt sad, so I chose to eat chocolate because of my thought that chocolate would make me feel better." Always use before stating the action: the sentence starter "I chose", so you'll avoid the idea that someone or something "made me do it" or "I had to do it." Do not rationalize or justify your actions as anything other than what you chose.)
I chose to do the following:
F2. FUTURE DESIRED ACTIONS - It is you that must do the action and trying to get another to change or to do it for you is illconceived and/or passive, victim type behavior.
In the future, I will
This (these) action(s) are based on the following rules and standards for my behavior:
___ Schedule my imagining/visualizing sessions.
G.. “INSIGHTS ” You will have insights into your thinking and your life. They can be lost or they can be retained - and used to make life better. It is worthwhile writing down the insight on a separate page (in a journal or inserted in a notebook or folder) and then writing about it: 1. Why it makes sense. and 2. How it applies to your life and how you will live differently knowing it. Then add it to your affirmations (you are “making firm” your insight) to repeat for 21 (or so) days.
Making sure these are believed (and true)
___ I have made sure I have provided the reasons and supports for why the beliefs are true.
Repeating to learn:
___ For ___ days I will repeat this (these) aloud with strength ___ times a day.
Practicing:
___ I will envision myself in the situation, implementing the new thoughts and seeing me feeling the way I want to feel and the results I want. (Even if there is no guarantee that the other person or the event will be different because of what you’ve changed, it is good to create an “ideal result”, for it sets up the “right” view
Completion:
__ I have completed this so it is automatic and effortless, instantly recalled for use, and producing the desired results.
__ Another person: I have reviewed what has been done and I believe this is ___% complete.
Kept for reference in my ___ Beliefs Workbook, ___ About Me Notebook, ___ Reminders Notebook,
___ Files easily accessible and referencable
