REBT has a simple exercise to help us make this adjustment, called "the ABCs". It is used to analyze the situation and change our thinking about it so that without trying to change external reality, we can feel better about it. This doesn't mean that we should never try to change external reality- sometimes it is appropriate- it's when it isn't an appropriate or effective response that we can choose to have a different response instead in order to feel better. To use this ABC exercise for yourself, just pick any situation where someone's behavior is "making you angry" and take a look and see what it is you are thinking about it that is DEMAND-ing and irrational, and change it into something more rational- a PREFERENCE. It is irrational to demand that people behave in the way we want them to! Here is an example using drunken people making a lot of noise late at night as they pass by outside where I live.
English exercises: the alphabet
After playing dress-ups and swinging from the downstairs rings, we used this set of ABC Exercise Cards to keep us busy, make us laugh a lot, and get little brains moving–and reading–along the way.