12

Seligman, Reivich, Jaycox, and Gillham (1995) also offer a shorter version to dispute irrational thinking:

Step 1: Be a detective

---1A: Evidence for

---1B: Evidence against

Step 2: Other ways to see the situation

Step 3: Worst thing that could happen: What could I do to stop it from happening?

Step 4: Best thing that could happen: What could I do to help make it happen?

Step 5: Most likely outcome: What is my plan of action if that happens?

Using Rational Self-Statements

Examples of rational self-statements that children can use to deal with troubled feelings and negative events are:

-This is really a bad grade. At least it is just one test. This grade does not mean that I cannot do better next time. If I study more and ask for extra help, I will do better next time.

-Sometimes, I think the task is too hard and I feel upset. However, I find that when I concentrate and ask for help, I can do the work.

-I do not need _____. It is only frustrating not to get it, and I can stand to live without it.

-It is (irrational or unhelpful) to think that Mr. Rivera is the only one that needs to change. I need to change too.

-When I think rationally, I control my emotions.

-When I think rationally, I control my behavior.

-Sometimes, I think that I make mistakes because I am (dumb or stupid). When I think that way, I feel like a loser and I want to quit. However, I find that when I (ask for help, try harder, use my strategies, or concentrate), I can fix my mistakes.

-Because I made an error this time does not mean that I am (stupid, rotten, bad, or terrible). A part of me can learn this (skill or behavior).

-Is it really important that I was not invited to Nelly’s party?

next 13

previous