Applies REBT at conversational speed: ABC triggers, musturbatory beliefs, disputing with humor and blunt compassion until rigid emotion yields to flexible preference.
Use when catastrophic thoughts, absolute demands, or shame loops distort the dialogue you plan to have.
Pinpoint activating events versus the beliefs actually causing the emotional spike.
Turn rigid demands into strong preferences while preserving standards.
Resize catastrophes to proportional setbacks with actionable next steps.
Practice holding others accountable without global contempt ratings.