Albert EllisA Simple way to use this Theory

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 them

Irrational Beliefs

• Irrational Beliefs are beliefs that are unrealistic, illogical, absolutist

• It is a person’s irrational beliefs that lead to great anxiety, depression, shame, anger, guilt, not the event which he/she is experiencing

Therapy: A-B-C-D-E A. Activating Event:

B. Beliefs:

C. Consequences:

D. Disputing:

E. Effect:

A. Activating Event

• John asks a Mary if she would go out with him, and she replies that she is busy every Saturday night this year.

B. Irrational BeliefsJohn’s emotional (limbic) system

reacts immediately with negative self-talk:

• It is awful that she rejected me• I am worthless because of this• No desirable woman will ever

accept me• I should have done a better job

of getting her to accept me• I am such a loser

“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!

C. Undesirable Consequences

• Emotions – Feel worthless– Feel anxious– Feel depressed

• Behaviors– Won’t risk asking

anyone else out– Won’t try again

Self-defeating, Irrational Cycle

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?

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 loser

E. Emotional EffectsAppropriate Feelings

• Sorrow• Frustration• Disappointment• Self-acceptance• Hope

E. Behavioral EffectsDesired Behaviors

• Improve myself

• Keep pursuing

• Ask someone else out

REBT CYCLE and the Brain

B. Emotional reaction(purely limbic)Based on IB

D. Dispute IBreplace withRB (use cognition:pre-frontal cortex

E. Positive Effectsof RB

Engage pre-frontalcortex

Starthere

End here

REBT Practice

Try it!• Think about a

problem that you are dealing with in your life right now. (Life is full of problems.)

Step 1“A”

Antecedent

• Describe the situation that you believe has caused your negative feelings.

• Write the problem on your worksheet.

Step 2 “B”

Irrational Belief

• 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?”

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.

Step 4 “D”Disputing 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)?

Step 5“E”

Effects

• 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?

Driver and Stopper Messages

Driver Messages

• Be perfect• Hurry up• Try harder• Please others• Be strong• Unrealistic demands that interfere with

natural preferences and inclinations.

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.”

Stopper Messages

• Self put-downs• “I’m so:

– Dumb– Boring– Ugly– Weak– Selfish– Bossy”

Stopper Messages

• Self-restricting statements:• “I’ll speak up if

– No one’s feelings will be hurt– I can think of something witty to say– I have all the facts.”

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.”

Exercise, Socialize, Realize• Exercise to bring serotonin and norepinephrine

to your body and mind.• Socialize to pull out of your negative mood• Realize that you can change your feelings by

changing your thinking.

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.