Rational Emotive Behavior Therapy
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This document provides an overview of Rational Emotive Behavior Therapy (REBT) developed by Albert Ellis. It discusses how REBT posits that activating events lead to beliefs which then lead to emotional and behavioral consequences. It notes people can control their reactions by changing their thoughts. Ellis identified 12 typical irrational beliefs that cause distress and provided disputing statements for each. REBT aims to help people suffering unnecessarily by changing irrational thoughts about events that happen to them. It focuses on discovering and breaking down irrational beliefs that hold people back from living rationally.
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Rational Emotive Behavior Therapy
- 1. RATIONAL EMOTIVE BEHAVIOR THERAPY Albert Ellis Rachelle Rona
- 2. Hello! I am Rachelle Rona _The Presenter 2
- 3. “ What is Rational Emotive Behavior Therapy (REBT)? Why should we care? ... 3
- 5. “ Arguing and fighting a lot? 5
- 7. “ Why does this happen? 7
- 8. Can we control Our reactions and feelings? ... 8
- 10. Thoughts lead to feeling & action!!! CHANGE THOUGHT, CHANGE REACTION! ... 10
- 11. Dr. Albert Ellis The founder of Rational Emotive Therapy ... The forerunner to Cognitive Emotional Therapy 11
- 12. ““Men are disturbed, not by things, but by the principles and notions which they form concerning things.” Epictetus 12
- 13. “ Ellis says, aggression & feelings of being hurt operating according to an... 13
- 14. Pattern A B C 14
- 16. Example I You waved to a friend when they passed by But they did not waved back.
- 17. Example I Now, you can either think that: A. They have a lot on their mind B. They are mean
- 18. Example I Now, you can either think that: A. They have a lot on their mind (Feeling): You feel sympathetic towards the friend (Action): You shrug it off & get on with things B. They are mean (Feeling): You may be annoyed, angry or hurt (Action): You may not greet the friend again, andstay irritated the whole day
- 19. Example II 19 First time presentations by two boys Same audience Both well prepared Boy 1 Boy 2
- 20. Example 20 Boy 1 Boy 2 Activating Events (Audience)
- 21. Example 21
- 22. Example 22
- 23. “So, if I’m the one that has upset myself; then I can be the one that cures myself. All I have to do is change my THOUGTHS. 23
- 24. “ Helping people who needlessly suffer as victims to no longer suffer by changing their thoughts about what happen to them. 24
- 25. REBT Is focused on living a rational life while discovering and breaking down the irrational beliefs that hold us back and keep us trapped. 25
- 26. VIEW OF HUMAN NATURE ▧ We have the biological & cultural tendency to think crookedly. ▧ We also have the capacity to change our cognitive, emotive and behavioral processes ▧ We are born with a potential for both rational and irrational thinking. 26
- 27. The Albert Ellis 12 typical irrational beliefs and disputing statements 27 ▧ 1. The idea that it is a dire necessity for adults to be loved by significant others for almost everything they do… ▧ 2. The idea that certain acts are awful or wicked, and that people who perform such acts should be severely damned… ▧ … instead of their concentrating on their own self-respect, on winning approval for practical purposes, and on loving rather than on being loved. ▧ … instead of the idea that certain acts are self- defeating or antisocial, and that people who perform such acts are behaving stupidly, ignorantly, or neurotically, and would be better helped to change. People’s poor behaviors do not make them rotten individuals.
- 28. The Albert Ellis 12 typical irrational beliefs and disputing statements 28 ▧ … instead of the idea that it is too bad, that we had better try to change or control bad conditions so that they become more satisfactory, and, if that is not possible, we had better temporarily accept and gracefully lump their existence. ▧ … instead of the idea that neurosis is largely caused by the view that we take of unfortunate conditions. ▧ 3. The idea that it is horrible when things are not the way we like them to be… ▧ 4. The idea that human misery is invariably externally caused and is forced on us by outside people and events…
- 29. The Albert Ellis 12 typical irrational beliefs and disputing statements 29 ▧ … instead of the idea that one had better frankly face it and render it non-dangerous, and, when that is not possible, accept the inevitable. ▧ … instead of the idea that the so-called easy way is usually much harder in the long run. ▧ … instead of the idea that it is better to take the risks of thinking and acting less dependently. ▧ 5. The idea that if something is or may be dangerous or fearsome we should be terribly upset and endlessly obsess about it… ▧ 6. The idea that it is easier to avoid than to face life difficulties and self-responsibilities… ▧ 7. The idea that we absolutely need something other or stronger or greater than ourself on which to rely…
- 30. The Albert Ellis 12 typical irrational beliefs and disputing statements 30 ▧ … instead of the idea that we would prefer to do well rather than always need to do well, and accept ourself as a quite imperfect creature, who has general human limitations and specific fallibilities. ▧ … instead of the idea that we can learn from our past experiences but not be overly-attached to or prejudiced by them. ▧ 8. The idea that we should be thoroughly competent, intelligent, and achieving in all possible respects… ▧ 9. The idea that because something once strongly affected our life, it should indefinitely affect it…
- 31. The Albert Ellis 12 typical irrational beliefs and disputing statements 31 ▧ … instead of the idea that the world is full of improbability and chance and that we can still enjoy life despite this. ▧ … instead of the idea that we tend to be happiest when we are vitally absorbed in creative pursuits, or when we are devoting ourselves to people or projects outside ourselves. ▧ 10. The idea that we must have certain and perfect control over things… ▧ 11. The idea that human happiness can be achieved by inertia and inaction…
- 32. The Albert Ellis 12 typical irrational beliefs and disputing statements 32 ▧ … instead of the idea that we have real control over our destructive emotions – if we choose to work at changing the “musturbatory” hypotheses which we often employ to create them. ▧ 12. The idea that we have virtually no control over our emotions and that we cannot help feeling disturbed about things…
- 33. Pattern A B C 33 D E DISPUTING IRRATIONAL BELIEF EFFECTIVE NEW BELIEF ACTIVATING EVENTS BELIEF SYSTEM CONSEQU- ENCES
- 34. EXAMPLE 34
- 35. Do you suffer from musterbation? 35
- 36. “Is it always ‘must‘ and ‘should‘ and ‘ought‘ with you? 36
- 37. Musty thinking a classic recipe for general anxiety and unhappiness 37
- 38. The Ellis idea is that we have distorted thinking about: ▧ How *I* am: e.g. I MUST do well and be treated with respect, or it is AWFUL and I can’t bear it. ▧ How *you* are: e.g. You MUST be kind and respectful and considerate toward me, or you are an AWFUL person and I can’t stand it and I have to give out to you and punish you. ▧ How *the world* is: e.g. Things MUST be comfortable and as I want them to be, or else it’s AWFUL and it’s not fair and I can’t cope. 38
Editor's Notes
- So, the questions here.... ... First, let us have a survery... Who among you, ...
- Or...
- With their loved ones, partners, collegues, wife, family members or the authorities?
- Who among you are...
- So,...
- Well, the good news???
- Its basic premise is that... .... Okay, so, let’s quickly check about it’s proponent first.. Dr. Albert Ellis!
- He developed the framework back 1950’s and originally called it Rational Therapy, & over time he changed its name first to Rational Emotive Therapy & then in the 1980’s to Rational Emotive Behavior Therapy. Ellis was a philosopher at heart and studied many of the great Greek philosophers in order to gain an understanding of their teachings and he brought much of this into his work on REBT REBT’s basis can be summed up by the Greek stoic philosopher Epictetus, who said,..
- A- there’s Agression or Activating Event. It is the antecedent or something that happens to us. It could be situation, another person, our thoughts | C – The consequence. The emotion that we feel or behavior that we do. Most of the time, there’s a Negative Consequence, upsetness, feeling of being hurt or anger...
- But in between A & C is a B | We don’t think about the B | The B stands for a Belief System, a belief in what they say or what they do. & So, a counselor’s job when YOU come to them saying, “My feelings are hurt”; “I’m miserable”, “ I’ve got this enemy in my life, they’re really driving me crazy, hurting my feelings”, the counselor’s job is to help you identify your belief sytem about what their saying or doing. Because if you can identify your broken belief patterns, (that you are giving their words too much power, you’re looking for their approval, you’re living for their affection towards you. You insist that they respect you. When they don’t, your feelings are hurt.) If you can change your belief system, no matter what they say, they cannot hurt your feelings. Because those people say the same things to others and others don’t even care. Why? Because they don’t believe that their words have any power. But because you believe that person is important and you believe that their words or actions are scandalous, terrible and horrific, you have such a negative consequence that you’ve got disturbed. But it’s not them that disturbed you, It’s you and your belief system that has disturb yourself. Let‘s give an example:
- First time presentations by two boys Same audience Both well prepared
- First time presentations by two boys Same audience Both well prepared
- First time presentations by two boys Same audience Both well prepared
- First time presentations by two boys Same audience Both well prepared
- First time presentations by two boys Same audience Both well prepared
- There’s where social science has been for over 60 years....
- We have the biological & cultural tendency to think crookedly - - - - To needlessly disturb ourselves Humans are self-talking, self-evaluating & self-sustaining We develop emotional & behavioral problems when we mistake simple preferences (love, approval) for dire needs But our attitudes, our belief, our thougths – the way we think about events and the meanings we give to them --- will directly affect how we feel and behave.
- During his time as a therapist, he identified 12 irrational beliefs that many people have. Ellis’ definition of an irrational belief is that: It distorts reality It is illogical It prevents you from reaching your goals It leads to unhealthy emotions It leads to self-defeating behavior
- Musterbatory Hypothesis Ellis by the way, was a colorful character and he coined the term musterbate, awful-ising, terrible-ising, absolutistic and I-cant-stand-it-itis... These are some of his concept..
- In psychotherapy it is also known as inflexible ‘DEMAND THINKING’, and ‘RULES FOR LIVING
- Why all the absolute inflexible MUST demands of yourself and others and the world? Is that realistic? Are we a special being that unusual universal laws apply to? Are we somebody who has the supreme power to control people, situations and events? Is it written in stone or in the stars that things must be as you demand them to be? The solution is to quite build awareness of when we attempt to control our environments with our musterbation, and to consciously and deliberately thought stop and replace our inflexible demands with realistic ‘PREFERENCES’ instead – to restructure our negative automatic thoughts with healthy rational alternative thinking – over and over and over again, until we have new hardwired thinking that respects and has UNCONDITIONAL ACCEPTANCE of ourselves and others and the world.
- Big job, but it can be done, it’s been proven to alleviate stress and anxiety and to curb self-sabotaging behaviours (aggression, avoidance, procrastination etc). And the good news is that the brain (literally!) rewires when your new responses give better outcomes, and makes the healthier attitudes and thinking and behaviours your new automatic defaults. Apply apply apply… Change your life.