Rational Emotive Behavior Therapy

Rational Emotive Behavior Therapy REBT - (Albert Ellis) Based on the premise that whenever we become upset, it is not the events taking place in our lives that upset us; it is the beliefs that we hold that cause us to become depressed, anxious, enraged, etc. Constructivist...our reality determines our behavior Basic Philosophy - Posits that the vast majority of us want to be happy. Neutral view on human nature. Don't equate the behavior with the person. Ellis believed that our value as human beings is immeasurable because our being includes our becoming. Judge the behavior, not the person The ABCD Model (active & direct) - Focus on the C first because that's what got the person to counseling. Prioritize. Core IBs can be hard to find—typically see ABs first. Downward Arrow = Inference Chaining The ABCD model It's meant to be a teaching aid for clients in understanding their thoughts, feelings and behaviors. Activating event Belief Consequence Disputing ABCD Example - (something happens) = A (you have a belief about the situation; perception) = B (you have an emotional reaction to the belief; feelings) = C (Dispute information with more rational/realistic beliefs; reframing) = D B causes C! Not A - The ABC model shows that A does not cause C. It is B that causes C Beliefs (B) - Two kinds of beliefs: rational and irrational Rational beliefs - logical and or have evidence to support them (lead to mild or moderate emotions) Irrational beliefs - rigid, demanding musts or shoulds. Illogical and unrealistic (not always) 3 Categories of Irrational Beliefs - 1) Self-demandingness, 2) Other-demandingness 3) world-demandingness Self-demandingness - I must do well and win the approval of others for my performances or else I am no good. I must get what I want, when I want it; and I must not get what I don't want. It's terrible if I don't get what I want, and I can't stand it. Other-demandingness - Other people must treat me considerately, fairly and kindly, and in exactly the way I want them to treat me. If they don't, they are no good and they deserve to be condemned and punished. World-demandingness - My environment (political, social, economic, etc.) absolutely must, at all times be favorable, safe, hassle-free, and enjoyable. If they are not that way it's awful and horrible and I can't stand it. I can't ever enjoy myself at all. Unconditional self-acceptance: - I am a fallible human being; I have my good points and my bad points. There is no reason why I must not have flaws. Despite my good points and my bad points, I am no more worthy and no less worthy than any other human being. Unconditional other-acceptance: - Other people will treat me unfairly from time to time. There is no reason why they must treat me fairly. The people who treat me unfairly are no more worthy and no less worthy than any other human being. Unconditional life-acceptance: - Life doesn't always work out the way that I'd like it to. There is no reason why life must go the way I want it to Life is not necessarily pleasant but it is never awful and it is nearly always bearable. Irrational Conclusions - Awfulizing = seeing things as much more than bad I -can't-stand-it-it is (LFT)= the belief that bad things should never happen and I can't stand it if they do Damnation = rating ourselves, others, or the world as absolutely totally and completely horrible Allness = overgeneralization Goals in REBT - How do we get it? Don't evaluate the self at all—look at your behaviors, thoughts, and feelings as good or bad One common goal is to be loved When we feel that someone important is mad at us, the goal of love is being blocked and it typically results in an A event ("they got mad at me") Another common goal is to be comfortable One more is to be successful Elegant - aimed at the shoulds, musts, and I-can't-stand-its. Work to help the client develop a more balanced personal philosophy. ---Teach ct.'s about differences between shoulds and musts. ---Hoping that over time, people will stick with preferences instead of big-time demands. ---If this happens, people are less upsettable. Clients become their own REBT therapists. Inelegant - focuses on CBT interventions to help Ct. learn new healthy, rational behaviors. Focuses on the inferences that result from irrational beliefs (i.e. counselor may confront the validity of irrational statements—"everyone hates me!") Goals of REBT Work - The goal of REBT is to help people change their irrational beliefs into rational beliefs. Changing beliefs is the real work of therapy and is achieved by the therapist disputing the client's irrational beliefs. How to Dispute (technique) - Be empathetic Help client understand that you must join together to reduce disturbance without robbing them of their healthy upset "Let's assume the A is true" 1. Realistic disputing - focuses on the truth or factual reality of the beliefs. "What evidence is there that because Sharon doesn't want to be friends with you anymore that you're awful, a loser, and overall an outcast?" 2. Logical disputing - "Does it follow logically that, if you lose one friend, that you'll never have any friends ever again?" 3. Pragmatic disputing - When the therapist and client examine the outcomes of holding that belief. Look at what will happen if this belief sticks around. "If you consider yourself a loser when one person doesn't want to spend time with you anymore, what feelings are you likely to have? How often? Because it's likley to happen again at some point." Insight - We can reduce the frequency, the duration, and the intensity of our irrational beliefs by developing 3 insights: 1. We don't merely get upset but mainly upset ourselves by holding inflexible beliefs. 2. No matter when and how we start upsetting ourselves, we continue to feel upset because we cling to our irrational beliefs. 3. The only way to get better is to work hard at changing our beliefs. It takes practice, practice, practice. No-No's in REBT - Global Human Ratings Equating the person with the behavior Letting Secondary Disturbances go unchecked This is when the Cs become As We get worked up about getting worked up Resistance & REBT - Change is hard (look at this one irrationally) Clients may be embarrassed Unwilling to give up secondary gain Transference & Countertransference (not just the client— "I can't stand it when...) Other techniques - Bibliotherapy = often used Proselytizing = spread the word and help others work on their IBs (easier as an outsider) Recordings = yup...he's talking tape reviews just like CPL Reframing = opting for a different perspective Stop & Monitor = rubber band, red bracelet...a reminder to check into your thoughts Role Playing Humor = focused on faulty thinking and behaviors