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Module 1.3: Rational Emotive Therapy (RET) - Exercises

Exercise One

Each of the following statements follows the irrational thought processes specified in Module 1.1. For each of these statements, decide whether it falls under (a) Catastrophizing, (b) Being Judgmental, or (c) Not Assuming Responsibility. Then write two Challenges to each statement, similarly to Module 1.2, Example One.

1. I need to be sure to decide.

2. If others criticize me, I must have done something wrong.

3. I should never hurt anyone.

4. I am inferior.

5. It is terrible when things go wrong.

6. I can do things only when I'm in the mood.

7. Making mistakes is terrible.

8. I should help everyone who needs it.

9. People must love me or I will be miserable.

10. I must never show any weakness.

11. Stronger people don't ask for help.

12. I should be able to control my kids/partner's behavior.

13. I should be terribly worried about threatening situations.

14. Self discipline is too hard to achieve.

15. My emotions can't be controlled.

16. The world ought to be fair.

17. I can't stand the way others act.

18. Knowing how my problems started when I was young is essential.

Exercise Two - RET Analysis

In this exercise, you will choose a specific event from your life to analyze. It is most effective to use a smaller, more recent event for your first analysis. This exercise can be repeated as many times as you want, for any event or situation.

Choose an event and describe it briefly.

List up to 5 feelings you experienced around this event.

Answer the following questions regarding this event:

1) Were you catastophizing? ("I need", "I can't", "I'll die", etc)\
If so, write down the irrational thoughts.
Then, write a rational thought to change each irrational thought.

2) Were you being judgmental? ("should", "right/wrong", "name calling", etc)
If so, write down the irrational thoughts.
Then, write a rational thought to change each irrational thought.

3) Were you assuming responsibility for your feelings? ("You make me", "that makes me", etc)
If not, write down the irrational thoughts.
Then write a rational thought to change each irrational thought.
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