Thanks WePow~This is one of our newest techniques she has introduced me to. It basically states that the event is not necessarily (usually) what causes our pain, anxiety, fear, etc...but the thoughts that we relate to the event and the emotions that those thoughts bring about. It helps to go through these steps to rewire/reprogram our thinking.

This is what I sent to my therapist AFTER I had a nervous breakdown. I should have done this prior to the melt down!!

According to R.E.B.T--Rational Emotive Behavior Therapy (Dr. Albert Ellis)



(A) Event:

• I confessed to my therapist that I had uncomfortable feelings
• I expressed my disappointment that she seemed closed to talking about some things with me.

(B) Thoughts:

• What the *@## did you do that for!! You are an idiot!
• She thinks you are a sicko and never wants to see you again!
• I can never face her again. It is over.
• You have insulted her intelligence.
• She did talk about these things when I asked her to explain
• She is not a mind reader. I have to tell her what I am struggling with.
• Why do you have to tell her everything? What is wrong with you!
• She will tell her colleagues and they will get a big laugh out of it.

(C) Emotions:

• I am angry that I sent that email
• I am mad at myself for having those feelings in the first place
• I am mortified that she knows the truth
• I feel like I need to punish myself for being so ignorant
• I am scared that she will reject me
• I am worried that she will abandon me
• I am fearful that I have ruined the progress we have made together

(D) Challenge Thoughts:

• Why do you think you did something wrong?
• How do you know what she is thinking?
• Is it wrong to need to discuss uncomfortable things?
• Do you really think she will never want to see you again?
• Is it realistic to believe that she will tell her colleagues?
• Is it realistic to believe that she is going to kick you out of therapy?

(E) Effective New thinking

• It is okay to be scared when I face truths
• I am brave to tell my therapist how I feel
• She is not going to judge me or kick me out of therapy
• This was a big step for me and not something to be ashamed of
• I will feel so much better having gotten this out in the open
• Confession allows me to be free and move away from guilt
• I am doing well in therapy. She likes that I am being honest.