{"id":38561,"date":"2016-02-02T20:45:36","date_gmt":"2016-02-03T04:45:36","guid":{"rendered":"https:\/\/www.pickthebrain.com\/?p=38561"},"modified":"2016-02-04T14:11:12","modified_gmt":"2016-02-04T22:11:12","slug":"dispel-irrational-thoughts-5-steps","status":"publish","type":"post","link":"https:\/\/www.pickthebrain.com\/blog\/dispel-irrational-thoughts-5-steps\/","title":{"rendered":"How to Dispel Irrational Thoughts In 5 Steps"},"content":{"rendered":"
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Irrational thoughts are thoughts that hold no truth and add no value to yourself.\u00a0 They are debilitating and can ruin self-esteem.\u00a0 Irrational thoughts can creep into your head without you realizing it and make you feel bad about yourself.<\/p>\n

What are some examples?<\/strong><\/p>\n

\u201cYou should be working harder.\u00a0 You\u2019re lazy.\u201d<\/p>\n

\u201cIf you would have done that better this wouldn\u2019t have happened to you\u201d<\/p>\n

\u201cYou got a C?\u00a0 Seriously?\u00a0 You\u2019re a failure.\u201d<\/p>\n

Albert Ellis\u2019s ABCDE Model of Dispelling Rational Thoughts<\/strong><\/p>\n

A<\/strong>ctivating event<\/p>\n

Every irrational thought stems from something.\u00a0 A perfectionistic irrational thought can stem from having parents who put a lot of pressure on you, or a boss that puts pressure on you.\u00a0 Being in that environment can cause activating events that trigger irrational thoughts.\u00a0 Maybe you didn\u2019t get a promotion you wanted.\u00a0 That would be an activating event and because you have pressure on yourself, thoughts about that promotion start to creep in.<\/p>\n

B<\/strong>eliefs<\/p>\n

You didn\u2019t get the promotion.\u00a0 What are your beliefs behind not getting the promotion?\u00a0 What do you rationally think about it and what are some random thoughts that come to your head about that event?\u00a0 Some irrational thoughts that could come in are:<\/p>\n