(This exercise was taken from the book Create Your Own Happiness (1988) by Nancy Ashley)

After reading each situation listed below, think about whether it feels pleasant, unpleasant, or neutral to you. Then for each item that feels unpleasant, ask yourself what beliefs underlie the emotion. Ask yourself if you want to keep these beliefs and, if so, why. If you don't want to keep these beliefs, think of other more positive habits of mind. Imagine the feelings you would have if you acted according to these new habits.

1. asking for help


2. helping


3. taking care of


4. being taking care of


5. announcing something that's important to you


6. comparing


7. being challenged


8. telling off someone


9. being unable to choose between possibilities


10. having someone try to lay a guilt trip on you


11. tidying up


12. showing off


13. seeing someone do something well


14. seeing someone get laughed at


15. being publicly honored


16. keeping a secret


17. trying to be diplomatic


18. looking for housing


19. coming into a new group


20. trying to convince somebody of something


21. being puzzled


22. being alone


23. having to meet a deadline


24. reprimanding of worker


25. being on welfare


26. applying for a job