REBT scenarious

Identify the disturbance: "Everyone in my class has a better social life than I do; I must be boring."

Identify the disturbance:"It’s too awkward to talk to new people — I’ll just keep to myself."

Identify the behaviour: "If I keep trying, I will eventually succeed."

Identify the disturbance: "Ugh, this class is so hard; I literally can’t handle it."

Identify the behaviour: "I feel anxious before my presentation, but it’s okay to be nervous."

Identify the behaviour: "I shouldn’t have to follow rules that don’t make sense to me."

Identify the behaviour: "My friends didn’t reply to my message; they must secretly hate me."

Identify the behaviour: "If I fail this maths test, I’ll never get into university: my whole future’s ruined."

Identify the disturbance: "If I make one mistake during my performance, everyone will think I’m stupid."

Identify the behaviour: "It’s okay to feel angry; I can calm down before reacting."

Identify the behaviour: "If I can’t succeed on the first try I’ll just give up because I’m not good at it."

Identify the disturbance: "If I can’t get it right on the first try, I’m stupid."