Rational Self Analysis (RSA)

What happened?

For example: I played in front of an audience ..

 

What did you believe during the situation?

For example: awfulizing beliefs, low frustration, depreciation of self, others and the world, rigid demands)

1. I think others will think that I’m a failure. Fuck them.
2. It’s as if I have to prove something and that feels awful.
3. I carry a lot of weight on my shoulders, not a nice feeling.
4. I’m afraid not to be recognized and that would be terrible.
5. I often feel ashamed of myself and that’s awful.

 

 

 

 

 

 

 

What did you feel during the situation?

(sad, anxiety, anger)

 

Afraid (panic), sadness and frustration

 

 

 

Behaviour:

Withdrawal, fatique

Did you observe objectively what happened?

Describe your situation from the point of view of an outsider

 

 

 

 

How true are your beliefs?

Is it true? Am I awful?

– Do I reach the effect of self-acceptance/ relaxation    if I believe I’m worthless?

– Do I come unnecessarily in conflict with others or myself?

1. I don’t know what people think, I can ask them.
2. That’s a thing of the past, it’s over now. I can take my own decisions
3. That’s my mind telling me to be perfect. Good enough is enough.
4. I’m okay, just the way I am.Sita
5. That is another thing from the past. See 2 and 4.

 

 

 

How would you like to behave?

(relaxation, happiness, self-acceptance)

 

calm, self-assured,

Behaviour:

In control, playing well