A Simple way to use this Theory REBT Rational Emotive Behavior Therapy CognitiveAffectiveBehavioral Theory It is not the past or present event that cause Emotional disturbances It is the individuals ID: 169782
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Slide1
Albert Ellis
A Simple way to use this
Theory
REBT
Rational Emotive Behavior TherapySlide2
Cognitive-Affective-Behavioral Theory
It is not the past or present event that “cause” Emotional disturbances
It is the individual’s belief system about the event, self, others and the world that cause such disturbances
One can overcome such disturbances by vigorously disputing themSlide3
Irrational Beliefs
Irrational Beliefs are beliefs that are unrealistic, illogical, absolutistIt is a person’s irrational beliefs that lead to great anxiety, depression, shame, anger, guilt,
not the event which he/she is experiencingSlide4
Therapy: A-B-C-D-E
A. Activating Event:
B. Beliefs: C. Consequences: D. Disputing:
E. Effect:Slide5
A.
Activating EventJohn asks a Mary if she would go out with him, and she replies that she is busy every Saturday night this year.Slide6
B. Irrational Beliefs
John’s emotional (limbic) system reacts immediately with negative self-talk:
It is awful that she rejected meI am worthless because of thisNo desirable woman will ever accept me
I
should
have done a better job of getting her to accept me
I am such a loserSlide7
“
Musts”
I must perform well and win the approval of important people, or else I am an inadequate person!
Others
must
treat me fairly and considerately!
My life
must
be easy and pleasant. I need and
must
have the things I want, or life is unbearable!Slide8
C. Undesirable Consequences
Emotions
Feel worthlessFeel anxiousFeel depressed
Behaviors
Won’t risk asking anyone else out
Won’t try againSlide9
Self-defeating, Irrational Cycle Slide10
D. Disputing Irrational Beliefs
Why is awful that she rejected me?
How am I worthless because she refused me?Where is the evidence that no desirable woman will ever accept me?
Why
should I have done a better job of getting her to accept me?
Why
am I a loser because she didn’t want to go out with me?Slide11
E
. Cognitive Effects of Disputing (Rational Beliefs)
It is disappointing that she rejected me
Being rejected doesn’t mean I am worthless
There is no evidence that no girl would ever accept me
I probably
could
have done a better job of getting her to accept me, but there is no reason that I
should
have done a better job of getting her to accept me
Rejection never makes me a loserSlide12
E. Emotional Effects
Appropriate Feelings
Sorrow Frustration Disappointment Self-acceptance HopeSlide13
E. Behavioral Effects
Desired Behaviors
Improve myselfKeep pursuing
Ask someone else outSlide14
REBT CYCLE and the Brain
B. Emotional reaction
(purely limbic)Based on IB
D. Dispute IB
replace with
RB (use cognition:pre-frontal cortex
E. Positive Effects
of RB
Engage pre-frontal
cortex
Start
here
End
hereSlide15
REBT Practice
Try it!Think about a problem that you are dealing with in your life right now. (Life is full of problems.)Slide16
Step 1
“A”
A
ntecedent
Describe the situation that you believe has caused your negative feelings.
Write the problem on your worksheet.Slide17
Step 2
“B”
Irrational
B
elief
Review the handout of irrational beliefs
Identify any of your own irrational belief(s).
Ask yourself, “What am I telling myself to make myself feel this way?”Slide18
Step 3
“C”
Consequences
Identify the unpleasant emotional consequences of your irrational belief.
A major clue for uncovering irrational consequences is unusual intensity and or duration of the negative feeling.Slide19
Step 4
“D”
D
isputing the Irrational Beliefs
Using the List of Irrational Beliefs
1. Which irrational belief(s) do you want to dispute?
2. What have you told yourself about the situation?
3. Can you rationally support this belief?
4. What evidence exists of the falseness of this/these belief(s)?
5. Does any evidence exist of the truth of this/these belief(s)?
6. What awful things could actually happen to you if you don’t get what you think you must (or mustn’t).
7. What good things could you make happen if you don’t get what you must (or mustn’t)?Slide20
Step 5
“E”
E
ffects
Write a rational thought that can replace the irrational thought.
Specify any behavioral changes.
Take a moment to reflect on the change.
How does changing your basic thought process alter your emotional reactions?Slide21
Cognitive Therapy and Transactional Analysis
Illogical and unhealthy messages
Driver and Stopper MessagesSlide22
Driver Messages
Be perfectHurry upTry harderPlease othersBe strong
Unrealistic demands that interfere with natural preferences and inclinations.Slide23
Stopper Messages
Ideas that stop us in our tracks or shoot us down and keep us from trying.Catastrophizing “If I say some thing stupid, it will be terrible.” “If he/she rejects me it would be awful.”Slide24
Stopper Messages
Self put-downs“I’m so:DumbBoring
UglyWeakSelfishBossy”Slide25
Stopper Messages
Self-restricting statements:“I’ll speak up ifNo one’s feelings will be hurtI can think of something witty to say
I have all the facts.”Slide26
Stopper Messages
Witch messages “Don’t be yourself, they won’t like you.” “Don’t think you’re so smart.”
“Don’t be like your father.” “Don’t be so weak.” “Don’t be so pushy.”Slide27
Exercise, Socialize, Realize
Exercise to bring serotonin and norepinephrine to your body and mind.
Socialize to pull out of your negative moodRealize that you can change your feelings by changing your thinking.Slide28
Relax and Reflect
Take a moment to enjoy the promise of relief from the problem.Relax your body and mind as you savor the possibilities of the new way of thinking.Let yourself imagine transferring the negative into the possible.