Rational-Emotive Behavior Therapy Discussion

Rational-Emotive Behavior Therapy Discussion

Rational-Emotive Behavior Therapy Discussion

Rational-emotive behavior therapy (REBT) attempts to change irrational beliefs that cause emotional problems. According to Albert Ellis (1913–2007), the basic idea of REBT is as easy as A-B-C (Ellis, 1995, Ellis & Ellis, 2011). Ellis assumes that people become unhappy and develop self-defeating habits because they have unrealistic or faulty beliefs.

How are beliefs important? Ellis analyzes problems in this way: The letter A stands for an activating experience, which the person assumes to be the cause of C, an emotional consequence. For instance, a person who is rejected (the activating experience) feels depressed, threatened, or hurt (the consequence). Rational-emotive behavior therapy shows the client that the real problem is what comes between A and C: In between is B, the client’s irrational and unrealistic beliefs. In this example, an unrealistic belief leading to unnecessary suffering is, “I must be loved and approved by every- one at all times.” REBT holds that events do not cause us to have feelings. We feel as we do because of our beliefs (Dryden, 2011; Kottler & Shepard, 2011). (For some examples, see “Ten Irrational Beliefs—Which Do You Hold?”)

The REBT explanation of emotional distress is related to the effects of emotional appraisals. See Chapter 10, pages 359–360.

BRIDGES

Ellis (1979, Ellis & Ellis, 2011) says that most irrational beliefs come from three core ideas, each of which is unrealistic:

1. I must perform well and be approved of by significant others. If I don’t, then it is awful, I cannot stand it, and I am a rotten person.

2. You must treat me fairly. When you don’t, it is horrible, and I cannot bear it.

3. Conditions must be the way I want them to be. It is terrible when they are not, and I cannot stand living in such an awful world.

9781285519517, Introduction to Psychology: Gateways to Mind and Behavior with Concept Maps and Reviews, Thirteenth Edition, Coon/Mitterer – © Cengage Learning. All rights reserved. No distribution allowed without express authorization. Therapies 519

Selective perception Perceiving only certain stimuli among a larger array of possibilities.

Rational-Emotive Behavior Therapy Discussion

Overgeneralization

Blowing a single event out of proportion by extending it to a large number of unrelated situations.

All-or-nothing thinking Classifying objects or events as absolutely right or wrong, good or bad, acceptable or unacceptable, and so forth.

Rational-emotive behavior therapy (REBT) An approach that states that irrational beliefs cause many emotional problems and that such beliefs must be changed or abandoned.

It’s easy to see that such beliefs can lead to much grief and needless suffering in a less than perfect world. Rational-emotive behavior therapists are very directive in their attempts to change a client’s irrational beliefs and “self-talk.” The therapist may directly attack clients’ logic, challenge their thinking, confront them with evidence contrary to their beliefs, and even assign “homework.” Here, for instance, are some examples of statements that dispute irrational beliefs (adapted from Dryden, 2011; Ellis & Ellis, 2011; Kottler & Shepard, 2011):

• “Where is the evidence that you are a loser just because you didn’t do well this one time?”

• “Who said the world should be fair? That’s your rule.” • “What are you telling yourself to make yourself feel so upset?” • “Is it really terrible that things aren’t working out as you would like? Or is it just inconvenient?”

Many of us would probably do well to give up our irrational beliefs. Improved self-acceptance and a better tolerance of daily annoyances are the benefits of doing so (see “Overcoming the Gambler’s Fallacy”).

Rational-Emotive Behavior Therapy Discussion

The value of cognitive approaches is further illustrated by three techniques (covert sensitization, thought stopping, and covert reinforcement) described in this chapter’s Psychology in Action section. A little later you can see what you think of them.

Ten Irrational Beliefs—Which Do You Hold?Discovering Psychology

Rational-emotive behavior therapists have identified numerous beliefs that commonly lead to emotional upsets and conflicts. See if you recognize any of the following irrational beliefs:

1. I must be loved and approved by almost every significant person in my life or it’s awful and I’m worthless.

Example: “One of my classmates doesn’t seem to like me. I must be a big loser.”

2. I should be completely competent and achieving in all ways to be a worthwhile person.

Example: “I don’t understand my physics class. I guess I really am just stupid.”

3. It’s terribly upsetting when things don’t go my way.

Example: “I should have gotten a B in that class. The teacher is a total creep.”

4. It’s not my fault I’m unhappy; I can’t control my emotional reactions.

Example: “You make me feel awful. I would be happy if it weren’t for you.”

5. I should never forget it if something unpleasant happens.

Example: “I’ll never forget the time my boss insulted me. I think about it every day at work.”

6. It is easier to avoid difficulties and responsibilities than to face them.

Example: “I don’t know why my girl- friend is angry. Maybe it will just pass if I ignore it.”

7. A lot of people I have to deal with are bad. I should severely punish them for it.

Example: “The students renting next door are such a pain. I’m going to play my stereo even louder the next time they complain.”

8. I should depend on others who are stronger than me.

Example: “I couldn’t survive if she left me.”

9. Because something once strongly affected me, it will do so forever.

Example: “My girlfriend dumped me during my junior year in college. I can never trust a woman again.”

10. There is always a perfectly obvious solution to human problems, and it is immoral if this solution is not put into practice.

Example: “I’m so depressed about politics in this country. It all seems hopeless.”*

If any of the listed beliefs sound familiar, you may be creating unnecessary emotional distress for yourself by holding on to unrealistic expectations.

*Adapted from Dryden, 2011; Ellis & Ellis, 2011; Teyber & McClure, 2011).