5 Rebt Worksheets

This page provides effective worksheets to help individuals dispute irrational thoughts and develop healthier ways of thinking and more rational beliefs. 

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are REBT worksheets?

REBT worksheets are activities that can be done as a part of the self help process as well as in clinical settings, assisted by a professional.

These worksheets are designed based on the ABC model of the REBT theory of psychotherapy developed by Albert Elis. The intent of these worksheets is to enable a person to develop an awareness of their irrational beliefs that result in negative thoughts. 

The worksheet also helps people to dispute these negative thoughts, reconstruct their beliefs with new effective philosophies and attitudes, and develop new ways of feeling and experiencing. 

What is REBT?

Rational Emotive Behaviour Therapy is a form of Cognitive therapy developed by Albert Ellis. This form of therapy is based on the idea that our experiences do not cause distress but rather it is the thoughts that we have based on these experiences that cause us distress and psychological dysfunction. 

These thought patterns are born out of the beliefs we hold that have been developed over time as a result of these experiences and it affects our emotions and behaviours. 

This idea that REBT posits is put forward as the ABC model of REBT:

The ABC model of Rational Emotive Behavioural therapy is the core component of REBT theory of psychotherapy. 

According to this model, the crux of every individual’s problems is a direct result of how the ABC components of the ABC model interact and influence the patterns of thoughts, feelings, and behaviour of an individual. 

The components of the ABC model are:

  • Activating events (A) include various impressional experiences that occur in life, usually in a younger age. It is divided into two parts: what actually happened and how it was perceived by the individual. 
  • Beliefs (B): that are either rational or irrational beliefs. Problems and dysfunctions usually arise due to irrational beliefs that are borne out of the consequences of events and reinforcement of beliefs. These irrational beliefs get in the way of an individual’s goals and cause frustration and anxiety. 
  • Consequences (C ) of the event which are often related to our emotions, thoughts, and behaviour as a response to the event. The consequences are usually what brings an individual to therapy- it is often observable in their behaviour and thought patterns. 

According to this model, an individual’s psychological disturbances are a result of one’s patterns of emotions, thoughts, and behaviours that are a direct result of the irrational beliefs held and not the event itself. 

According to this model, the process of helping an individual to become psychologically healthy, they must also go through the therapeutic interventions of the ABC model which include DEF.

  • Disputing these irrational beliefs that get in the way of their progress and goals. Developing a healthier and more rational philosophy about themselves, the world, and others
  • Identifying a new feeling borne out of this new philosophy.

ABC of REBT worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to change their beliefs that are irrational and replace them with a more effective and positive philosophy.

This worksheet invites the individual to explore the issues surrounding the ABC’s of a particular problem and work towards establishing a newer way of looking at the issues and develop a positive way of feeling towards the problem. 

How will this worksheet help?

This worksheet guides the individual in applying the ABC model of REBT. By doing this the worksheet helps the individual to dispute their own irrational beliefs and develop new and healthier ways of thinking. 

How to use this worksheet?

To use this worksheet, consider the prompts provided and mention or note down the possible consequences (thoughts, emotions, and behaviours). 

Next, dispute the belief and thought by considering how relevant and true the belief you hold is. 

Next, consider developing a new healthier belief or philosophy and make note of the new feeling that arises out of the new philosophy.

Objectives: To enable individuals to alter their beliefs for producing a different outcome.

Instructions: For each of the below mentioned events and belief, mention the consequence, disputied belief, different emotion and new feeling. 

Activating eventBeliefConsequenceDisputing beliefEffective philosophyNew feeling
A friend passed by, without noticing you.My friend is ignoring me.
Your younger sister didn’t tell you your friends were coming on your birthday.My siblings are jealous of me.
Your boss didn’t promote you.I am not competent enough.
Your mother didn’t buy you new clothes.My mom hates me.
You missed your friend’s graduation party as you weren’t feeling well.My friend will think I skipped his part intentionally.

Replacing Irrational Beliefs Worksheet

What does this worksheet do?

This worksheet has been designed to enable an individual to replace their irrational thoughts and replace them with more positive and realistic thoughts. 

The worksheet invites the individual to consider various negative thoughts and replace them with more rational ones. 

How will this worksheet help?

By helping an individual replace their negative thoughts with more positive ones, this worksheet helps a person in the process of disputing their irrational beliefs as well as help build a new philosophy. 

How to use this worksheet?

To use this worksheet, write down negative thoughts and beliefs that you hold that are causing you distress then challenge yourself to consider it in a more positive and realistic light. 

Objectives: To enable individuals to replace their irrational beliefs.

Instructions: Enlist the beliefs, which in your view, are faulty and irrational. Replace these beliefs with rational ones.

First one has been done for you.

I am not competent like others, I can’t compete with them.I am competent, I can do everything with effort.


Eliminating the Word MUST worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to dispute an irritating belief that uses the word “Must ”. 

This worksheet invites an individual to consider the various ultimatums we hold ourselves to such as should, and musts that are often considered irrational beliefs and to dispute them using more rational thinking patterns.

How will this worksheet help?

By disputing these must and shoulds that we hold on to, this worksheet helps individuals dispute irrational beliefs so as to give way to more healthy ways of thinking and develop healthier beliefs systems. 

How to use this worksheet?

To use this worksheet, note down some similar must and should sentences and thoughts that you have and dispute them by asking whether these thoughts and beliefs are absolute. 

Then replace these thoughts with more rational and more realistic thoughts.

Objectives: To train individuals to be able to remove musts and shoulds from their beliefs.

Instructions: Write statements, fulfilment of which is a must for you. Then rewrite those statements without the word must.

First one has been done for you.

Musts Disputed statement 
I must look good at the party tonight.I will try my best to look good at the party tonight. 

Problem Solving with REBT

What does this worksheet do?

This worksheet has been designed to enable individuals to develop strategies to resolve problems that they face in their everyday day lives. 

The worksheet invites individuals to consider various positive skills such as positive self talk, assertiveness, coping skills etc and apply them to solve problems.

How will this worksheet help?

By helping a person acquire positive patterns of thinking, doing, and feeling, these worksheets help a person develop a healthier way of problem solving that is effective. 

How to use this worksheet?

Use the prompts provided in the first column and consider various adaptive skills that you can use to resolve the problem and note down these strategies. 

Objectives: To enable individuals to resolve their issues efficiently.

Instructions: For each of the issues mentioned below, suggest ways by which they can be resolved.

Problem Resolution 
A woman feels she isn’t doing good parenting of her kids because they don’t listen to her.
A man thinks his wife feels pity for him so he quarrels with her every night when he returns tired from work.
A boy thinks his hands are dirty, so he washes them frequently.
A boy doesn’t dare to skip smoking cigarettes, for he thinks he would never be able to get rid of his addiction.
A student thinks she’ll never get good grades as test anxiety lowers her performance.

Challenging Negative thoughts worksheet

What does this worksheet do?

This Challenging negative thoughts worksheet has been designed to teach individuals the process of challenging their negative automatic thoughts as well as the negative self talk that arises as a result of it. 

The worksheet invites the client to take a step back and look at their situation objectively and form new perspectives that are kinder and more empathetic to themselves as well as realistic. 

How will this worksheet help?

By challenging one’s negative thoughts as well as self talk, this worksheet can help an individual to develop self awareness involving the unhelpful ways they think which influence their feelings and behaviours. 

By developing awareness, the Thai worksheet also helps them learn how to be kinder to themselves as well as to look at their situation in more realistic ways.

How to use this worksheet?

You can use this worksheet as a guide into exploring one’s automatic negative thoughts and to develop a more realistic perspective to their situations that cause distress. 

You can proceed to answer the prompts provided in an honest and objective way as well as use it as a guide to help you develop new helpful perspectives. 

You can access this worksheet here

References

Nunez. K. What Is the ABC Model in Cognitive Behavioral Therapy? Healthline. 17th April, 2021. Retired on 13th Dec 2021. https://www.healthline.com/health/abc-model

Sharf, R. S. (1996). Theories of psychotherapy and counseling: Concepts and cases. Pacific Grove: Brooks/Cole Pub. Co.

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