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HM 13-8

Irrational Appraisal I’m all alone in the world. Nothing will ever work out for me. My looks are hopeless. Rational Response In may feel like I’m all alone, but there are some people who care about me. No one can look into the future. Concentrate on the present.

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HM 13-8

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  1. Irrational Appraisal I’m all alone in the world. Nothing will ever work out for me. My looks are hopeless Rational Response In may feel like I’m all alone, but there are some people who care about me. No one can look into the future. Concentrate on the present. I may not be perfect looking, but I’m far from hopeless HM 13-8

  2. Irrational Appraisal I’m falling apart. I can’t handle this. I guess I’m just a born loser. Rational Response Sometimes I just feel overwhelmed. But I’ve handled things like this before. Just take it a step at a time and I’ll be okay. Nobody is destined to be a loser. Stop talking yourself down. HM 13-8

  3. Irrational Appraisal I know I’m going to flunk this course. I know John’s problems are really my fault. Rational Response Give me a break! Just focus on getting through this course, not on jumping to negative conclusions. Stop blaming yourself for everyone else’s problems. There are many reasons why John’s problems have nothing to do with me. HM 13-8

  4. Irrational Appraisal Someone my age should be doing better than I am. Rational Response Stop comparing yourself to others. All anyone can be expected to do is their best. What food does it do to compare myself to others? It only leads me to get down on myself rather than get motivated. HM 13-8

  5. Irrational Appraisal I just don’t have the brains for college. Rational Response Stop calling yourself names like “stupid”. I can accomplish a lot more than I give myself credit for. HM 13-8

  6. Irrational Appraisal Everything is my fault. Rational Response There you go again. Stop playing this game of pointing blame at yourself. There’s enough blame to go around. Better yet, forget placing blame and try to think through how to solve this problem. HM 13-8

  7. Irrational Appraisal It would be awful if Sue turns me down. If people really knew me, they would hate me. Rational Response It might be upsetting. But if needn’t be awful unless I make it so. What evidence is there for that? More people who get to know me like me that don’t like me. HM 13-8

  8. Irrational Appraisal If something doesn’t get better soon, I’ll go crazy. I can’t believe I got another pimple on my face. This is going to ruin my weekend. Rational Response I’ve dealt with these problems this long without falling apart. I just have to hang in there. Things are not as bad as they seem. Take it easy. A pimple is not the end of the world. It doesn’t have to spoil my whole weekend. Other people get pimples and seem to have a good time. HM 13-8

  9. Irrational Appraisal I’ve only lost eight pounds on this diet. I should just forget it. I cant succeed. I know things must be really bad for me to feel this awful. Rational Response Eight pounds is a good start. I didn’t gain all this weight overnight, and I have to expect that it will take time to lose it. Feeling something doesn’t make it so. If I’m not seeing things clearly, my emotions will be distorted too. HM 13-8

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