1
REBT
ABC(DE) Worksheet
The core REBT tool for identifying activating events, beliefs, consequences,
disputing irrational thoughts, and developing effective new philosophies.
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2
REBT
Irrational Beliefs Identification
Identify and categorize irrational beliefs including demandingness, awfulizing,
low frustration tolerance, and global rating.
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3
REBT
Belief Conversion Practice
Practice converting absolutist language into rational, preferential statements
using structured conversion rules.
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4
REBT
Unconditional Self-Acceptance (USA)
Separate specific behaviors from global self-worth and practice unconditional
self-acceptance regardless of performance.
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5
REBT
Shame-Attacking Exercise Planner
Plan and track shame-attacking exercises to challenge approval-seeking behaviors
and fear of social judgment.
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6
REBT
Rational Emotive Imagery (REI)
Use imagery and rational belief rehearsal to transform unhealthy emotions
into healthy negative emotions.
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7
REBT
Healthy vs. Unhealthy Emotions
Learn to differentiate between unhealthy emotions driven by demands and
healthy emotions based on preferences.
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8
REBT
Language Awareness & Modification
Track and modify absolutist language patterns with personal examples and
rational replacements.
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9
REBT
Daily Rational Philosophy Rehearsal
Daily practice tool for rehearsing rational beliefs, identifying application
contexts, and reinforcing new thinking patterns.
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10
CBT
Socratic Questioning Worksheet
Comprehensive 10-step process for examining thoughts through clarification,
evidence, alternatives, assumptions, and consequences.
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11
CBT
Downward Arrow Technique
Uncover core beliefs by repeatedly asking "What would that mean?" to dig deeper
into automatic thoughts.
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12
CBT
Reframing Worksheet
Generate balanced, realistic interpretations of situations through systematic
questioning and perspective-taking.
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13
CBT
TIC-TOC Sheet
Identify Task-Interfering Cognitions (TIC) that block progress and replace them
with Task-Oriented Cognitions (TOC) that promote action.
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14
CBT
Cost-Benefit Analysis
Systematically evaluate the advantages and disadvantages of thoughts, beliefs,
or behaviors to make informed decisions about change.
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15
CBT
Thought Record Sheet
Classic CBT tool for recording situations, automatic thoughts, emotions, and
developing balanced alternative thoughts.
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