Albert Ellis A Simple way to use this Theory Linda Zimmerman

1. REBT Rational Emotive Behavior Therapy Albert Ellis A Simple way to use this Theory Linda Zimmerman

2. 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

3. 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

4. Therapy: A-B-C-D-E A. Activating Event: B. Beliefs: C. Consequences: D. Disputing: E. Effect:

5. 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.

6. B. Irrational Beliefs John’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

7. “Musturbation” • 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!

8. Emotions Feel worthless Feel anxious Feel depressed Behaviors Won’t risk asking anyone else out Won’t try again C. Undesirable Consequences

9. Self-defeating, Irrational Cycle

10. 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? • Whyshould 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?

11. 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

12. E. Emotional EffectsAppropriate Feelings • Sorrow • Frustration • Disappointment • Self-acceptance • Hope

13. E. Behavioral EffectsDesired Behaviors • Improve myself • Keep pursuing • Ask someone else out

14. REBT CYCLE and the Brain B. Emotional reaction (purely limbic) Based on IB Start here Engage pre-frontal cortex End here E. Positive Effects of RB D. Dispute IB replace with RB (use cognition: pre-frontal cortex

15. REBT Practice Try it! • Think about a problem that you are dealing with in your life right now. (Life is full of problems.)

16. Step 1“A”Antecedent • Describe the situation that you believe has caused your negative feelings. • Write the problem on your worksheet.

17. Step 2 “B”IrrationalBelief • 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?”

18. 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.

19. Step 4 “D”Disputing the Irrational BeliefsUsing 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)?

20. 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?

21. Cognitive Therapy and Transactional Analysis Illogical and unhealthy messages Driver and Stopper Messages

22. Driver Messages • Be perfect • Hurry up • Try harder • Please others • Be strong • Unrealistic demands that interfere with natural preferences and inclinations.

23. 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.”

24. Stopper Messages • Self put-downs • “I’m so: • Dumb • Boring • Ugly • Weak • Selfish • Bossy”

25. 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.”

26. 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.”

27. 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.

28. 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.