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When you find yourself awfulizing about crummy reality, make a detailed plan about how you could in fact deal with it and stand it. Write out your plan. Brainstorm alternatives. Have you coped with similar or worse situations in the past? What if you were awfulizing and whining about some obnoxious…

If you are a dedicated heavy drinker, you have trained yourself to believe that alcohol has special benefits and that it is necessary for various purposes, such as celebration, relaxation, courage, and coping abilities. These are ideas in your head, not facts, but you devoutly believe them. The tru…

The main and most direct “cause” of your disturbed, problem drinking is your Belief System (B). It is your Belief System about the early, present, and possible future Activating Events or Adversities (A’s) of your life. It is your Belief System about the negative emotions you create with your Belie…

Like many people, you may enjoy thinking about the past and probing it in great detail. You may believe that you have to understand it to be able to escape its hold. Fortunately, the past does not exist except in your head and in your present habits. You can escape its hold by focusing on the prese…

If you have begun to accept yourself unconditionally despite your poor behavior (but dislike the poor behavior) you are ahead of the game. You are better off than (but not a better person than) most people. What else helps you change? Next, learn and practice the three insights of Rational-Emotive …