Anger – What event are you reacting to?
Rate how serious the trespass/offense is against you from 1 to 10?____
Is your response
proportionate to the trespass? ____
If exaggerated, dispute the thoughts sustaining your feelings of anger.
For example state the truth in a firm inner voice. “It’s not the end of the world.”
“I’m mature enough to forgive him or her.”
didn’t really wish to upset me.”
Use the Calming Response as above and then focus your complete attention
on the next task you need to accomplish.
Sadness – What event are you reacting to?
How grave is the loss on a scale from 1 to 10? _______
Is your response proportionate to the loss? _____
If exaggerated, use the following procedure:
Is the loss going to last forever? ______(yes or no)
Is the loss going to ruin everything? _____
Is the loss my entire fault? _____
If not, dispute exaggerated negative beliefs with, “I can ________ to recover my loss.”
put together a plan to recuperate.”
Act daily on this plan and note your efforts in some fashion.
To remain motivated, compliment yourself when you’ve acted to further your
personal interests and moved closer to your dreams.