People are helpless and have no control over what happens to them. People are fragile and need to be protected from the truth. Good relationships are built on sacrifice. There is one perfect love and one perfect relationship. A person's worth is dependent on achievement.
Anger is bad and destructive.
Refuting irrational ideas is a skill that also requires practice. Leave out judgments and analysis. Write down your self-talk about the event. Here's the place for your judgments, assumptions, beliefs, predictions and worries. Check off the statements that are irrational.