Making Changes (TCR9)

Changing our thoughts and feelings guarantees we will never get hurt.

• True
• False
• I don't know
• Maybe

It is very possible to change our beliefs and ideas,

• and our old thoughts will go away forever.

• but it requires time and practice.

• and we can change other people's beliefs too.

Choose the true statement:

• We need to slow down and carefully examine our beliefs and self talk.

• It is okay if our minds are racing through the day.

• It's only necessary to examine our beliefs, not our self talk

Change the irrational thought into a rational thought:

Irrational thought: "It's all Ted's fault! He made me so mad I flunked my Math test."

• I should take responsibility for my own actions. I can't blame Ted for my poor performance on the Math test.
• Ted should have known better than to upset me before my Math test.
• Ted is always causing problems. It's his fault I failed.

Change the irrational thought into a rational thought:

Irrational thought: “Some big brother Jim is! The kids tease me and Jim doesn't even protect me!"

• Jim is a great big brother. Even though the kids tease me, he always stands up for me.
• Jim is a terrible big brother. He never protects me when the kids tease me.
• Jim is a good big brother. He doesn't protect me from the kids' teasing because he wants me to learn how to stand up for myself.

Change the irrational thought into a rational thought:

Irrational thought: "I must get an 'A' on my quiz today. If I don't I will literally die!”

• I will do my best to get an 'A' on my quiz today. Even if I don't, it's not the end of the world.
• I must get an 'A' on my quiz today. If I don't, I will feel like a failure.
• I must get an 'A' on my quiz today. If I don't, I will be very upset.

Below is a Rational Thoughts that will help people feel O.K.

Which Irrational Thought has been changed?

Rational thought: "That's something I can't change, but I can accept it the way it is."

• everybody must love me

• things should be different

• some people are bad - they must be punished

• I must be good at everything

Below is a Rational Thoughts that will help people feel O.K.

Which Irrational Thought has been changed?

Rational thought: "Everything will be just fine. I will relax and enjoy it."

• I can't help being this way.

• I should get upset about your problems.

• There is only one good way to do it.

• I know something bad will happen.

Below is a Rational Thoughts that will help people feel O.K.

Which Irrational Thought has been changed?

Rational thought: "I have lots of people who love and care for me. I am loved and valued."

• it's your fault I feel this way

• I know something bad will happen soon

• everybody must love me

• it's easier not even to try

Below is a Rational Thoughts that will help people feel O.K.

Which Irrational Thought has been changed?

Rational thought: "I don't understand some people and I don't like what some people do, but they are responsible for themselves."

• it's your fault I feel this way

• some people are bad - they must be punished

• I need someone stronger than me

• it's easier not even to try