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Module 1.5: RET - Faulty Assumptions Exercises

The faulty assumptions we described are only a partial list of some common irrational beliefs. After reading through them, think about what other kinds of faulty assumptions or irrational beliefs that you hold.

-Write down at least two of your own Faulty Assumptions that play a central role in your life.

The Classics

Some of our favorite songs bring up the same emotions every time we listen to them. In the same way, most of us have "Classic" faulty assumptions that come back over and over again, and always have the same effect on our mood. It is important to become aware of your classics, because it is these thoughts which have the most powerful effect on your mood.

-Think about or look over the faulty assumptions in the last post.
-Which of these seems to have the biggest impact on your life?
-Write out in your own words your "classic" faulty assumption.
-Explain to yourself how this assumption affects your life.
-When does it occur?
-What are the effects on me and my life?

Now it is not enough just to know what beliefs you are using, although this is helpful. In addition, you need to be willing to challenge the belief when it is influencing you. For example, you might counter the need to be perfect with "Relax, no one is ever perfect." You might counter a belief that you need constant support and guidance with "I am capable and I can rely on myself."

-Take some time to consider some responses that you could use to counter your"classic" faulty assumption.
-Write down what you can say to yourself to challenge that belief.

Keep in mind that it is not enough to know intellectually that good relationships still have problems or that you are entitled to your own opinions. If you are going to weaken the grip the negative beliefs have over you, it is necessary to repeat the revised belief (the challenge to the irrational belief) over and over to yourself, especially in those situations when the negative belief has a big influence on you.

You can use the same questions for other faulty assumptions you have that you used for the "classic" above to develop more revised beliefs to help you cope with irrational beliefs.
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