Rational-Emotive Behavior Therapy according to Albert Ellis – Flashcards
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Simple Framework Rationale-Emotive
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:A = Activating Event B = Beliefs C = Consequences (emotions and behaviors) D = Disputing (a.k.a. therapy) E = Effects of Disputing irrational beliefs
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Evaluate Negative Consequences
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: Negative Emotions Examine the Activating Event but emphasize that beliefs create emotions Avoid A → C language because in all cases, A → B → C -No matter how they developed initially, sx are maintained by irrational beliefs -Changing your beliefs can change your emotions
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Evaluate Negative Consequences healthy emotions negative emotions
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: healthy emotions: sad, concerned, annoyed negative emotions: depressed, anxious, angry
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Activating event
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: leads to consequence -examine the activating event -NO "How does that make you feel?"
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Irrational Beliefs
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: irrational beliefs leads to negative emotions
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Therapy Style in REBT
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: -active confrontation -expert teacher -humour and sarcasm
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Strategies for Disputing Irrational Beliefs
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: 1. Detecting Irrational Beliefs 2. Discriminating 3.Debating
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Irrational Belief #1
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: need, should , must
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Irrational Belief #2
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: awful, horrible, catastrophe
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Irrational Belief #4
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: condemnation of self and others
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Tactics for debating Irrational Beliefs
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:1. Logical (does this make sense? is it rational?) 2. Empirical (is there evidence?) 3. Pragmatic (does this belief help you or hurt you?)
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Effective Therapy involves Disputing Irrational Beliefs 1.Detecting Common Irrational Belief
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:If our beliefs create our emotional reactions, Then Irrational beliefs → Negative emotions
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2. Discriminating Rational from Irrational Beliefs
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:Demanding = "musturbation" need, should, ought, must Awfulizing: awful, horrible, terrible, catastrophe Low Frustration Tolerance = "I can't stand it-itus", intolerable Condemnation of Self or Others: deserve, demand USA = Unconditional Self-Acceptance
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3. Debating Irrational Beliefs
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:Logical: Does this belief make sense? Empirical: Where is the evidence to support this belief? Pragmatic: Does this belief help you or hurt you?
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Style of therapy
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: Therapist uses active confrontation, expert teacher, humor and satire Therapeutic change requires hard work and repeated practice Get better >Feel better; Long-Term Satisfaction > Short-Term Hedonism
