1. Rate your feelings in this situation on a scale of 0-10 points. Feelings may be excessive if you rate them 7-10 points. Have you noticed that you are overreacting to something? What situations mainly? Often these are the same situations that are painful for you. You may experience feelings of anger, irritation, guilt, resentment and others. These excessive feelings do not make it possible to react adequately, since they make it difficult to really assess the situation. 2. We use Rational Therapy of Emotional Behavior (RTEB). We fill out the ABC table, where: A - activating events that cause excessive feelings (they can be positive and negative) S - your feelings and behavior in this situation. For example, you are late for a meeting, driving a car, traffic jams - this is a situation (A) You may experience anger, irritation, fear and try to drive the car quickly, violating the rules of the road, or, on the contrary, say sbe, everything equally late and not in a hurry - this is (C). B - this is what you think about the situation. Conclusion: 1. feelings are the cause of behavior. Your behavior depends on what feelings you experience and how strongly. And behavior also affects feelings.2. In most cases, B is cause C. It is what we think and how we feel about a given situation that will not only influence our behavior and feelings (C), but also whether A will get on our nerves. That is, we it is possible to manage your emotions by simply changing your attitude to the situation, changing your thoughts, beliefs. Task 1: a) within a week, make a list of ABC situations, emotions and behavior in situations to which you reacted excessively. b) analyze your behavior, for each unjustified behavior and emotion, write an alternative justified behavior, how you would like and could act adequately in that situation. Task 2: Do not avoid situations and people that cause negative reactions in you. Only with practice will you learn not to get angry, not upset, not to overreact. Make a list of people and situations that make you angry and write alternative options for your behavior in these situations and with these people.