What Are Your Irrational Beliefs?
"Irrational beliefs (B's) consist of absolutes, demands, and global evaluations. These demands are often expressed in the form of musts, shoulds, have-to's, got-to's, condemning, damning, and blaming. They always contain overgeneralizations, which can never exist in the real world.
Emotional disturbance-creating irrational demands generally lie in three realms and three realms only. These are:
The 3 Demands
A Demand on Oneself. These are ego demands and are in the form of, "I absolutely must do well and get approval or else I'm no good." They lead to anxiety, worry, stress, guilt, and depression.
A Demand on Others. These are grandiosity demands and are in the form of, "You absolutely must treat me well or else you're no good," and are the cause of anger, resentment, and hostility.
A Demand on the Conditions of Your Life. These are low frustration tolerance demands and they are in the form of, "My life must be fair, easy, and hassle-free or else it's no good." These can lead to procrastination, self-pity, depression, addictions, and procrastination.
How to find your demand
Ask yourself, "What was I telling myself (my must) about my situation immediately before I made myself disturbed? Was it some form of, 'I must do well and get approval?' or 'Others must treat me well?' or 'My life must be enjoyable, fair, easy, and hassle-free?'"
If that attempt fails to identify the B in your three-minute exercise), use one or more of these approaches:
1. Write a paragraph about what's bothering you.
2. Identify which of the three demands your thinking lies within: #1, #2, or #3. Then ask yourself, "Are there any implied demands in this?" For example, "I'm scheduled to give an important speech to a large group next week. I must do well, I have to impress the audience, and I have got to avoid nervousness."
Once you have identified your irrational beliefs, you are ready to proceed to disputing or questioning your irrational belief (D)."
Read the complete article available at Psychology Today!
Reflection:
What are some of your irrational beliefs?
#IrrationalBeliefs #EmotionalRegulation #MentalHealth
@comfortableNight4463 I believe if I go outside the care home grounds. People will say mean things about me or throw things at me. So I don't go outside. I fear that my son, who's in heaven now will understand and love me. I fear dying at a early age. Are theese irrattic fears?