Rational emotive behavior therapy (REBT) is a psychotherapeutic modality that aligns with cognitive behavior therapy (CBT). Although not a specific technique of the former, one helpful tool known as the cognitive continuum is at times used in the latter.
Before explaining the technique, it may be useful to highlight one source that states, “Irrational beliefs tend to be rigid, extreme, and illogical. Instead of allowing for the complexities of life, irrational beliefs rely on black-and-white thinking that traps the believer into extreme, unhealthy outcomes.”
Black-and-white (i.e., dichotomous or binary) thinking is associated with this-or-that, either-or, good-or-bad, if-then, or positive-or-negative cognitive patterns. What better time to identify these unproductive ways of thinking than during a United States presidential election season?
For instance, person X may express the self-disturbed belief, “You’re either on the right side of history or you support fascist extremists!” This false binary excludes other viable options.
Also, person Y may demonstrate an unhelpful attitude by saying, “If you vote for political party X, then you’re bad. If you vote for political party Y, then you’re good.” Similar to person X, person Y uses a false dichotomy that doesn’t represent a more balanced perspective.
Through an REBT lens, I observe a significant amount of global evaluations regarding self-, other-, and life-downing during election time. One of four in a category of irrational beliefs, negative rating of this variety heavily relies upon black-and-white thinking.
As an example, person Z may unfavorably believe, “I’m a bad person, because I voted for political candidate X,” someone unaccepted by person Z’s friends. Here, the individual disregards other qualitative options and limits oneself to qualities of either good or bad.
Addressing this matter, one CBT source suggests use of the cognitive continuum. This is accomplished when drawing or imagining a straight line with positive at one end and negative at the other.
Because this tool challenges black-and-white thinking, a person may rate oneself as either good or bad, others as either righteous or evil, life as either worthwhile or worthless, and so forth and so on. Therefore, this technique utilizes one’s subjective rating.
In the case of person Z, a psychotherapist asks at point on the continuum is person Z’s portrayal of self accurately represented due to binary thinking. For this example, person Z identifies with the negative end of the spectrum.
Once this dichotomous point along the continuum is identified, the psychotherapist then asks a series of questions regarding other people who are believed to perform worse than person Z on this dimension. Is it plausible that there are other people who behave worse than person Z?
Noteworthy, assessment questions of this sort aren’t intended to reinforce the irrational belief of a global evaluation. From an REBT perspective, there are no good or bad people. Rather, there are plenty of people who perform poorly or behave badly.
Suppose that person Z identifies someone who punches dolphins in the face. In person Z’s opinion, there are few acts of unkindness worse than that. Whoever person Z identifies becomes the new negative point at the end of the continuum, as person Z’s position is then reappraised.
Presumably, person Z’s action when voting for political candidate X is negative, though it’s slightly higher than whoever it is that punches dolphins in the face. The psychotherapist then continues the search for additional examples of people who perform poorly.
This sequence repeats itself until person Z is able to attain a more balance position on the assessed spectrum. Notably, the psychotherapist doesn’t attempt to persuade person Z that this individual is perfect as is or that there’s absolutely nothing unpleasant about one’s behavior.
Instead, the useful tool regarding the cognitive continuum is employed so that an individual can achieve a more balanced perspective. One thing I appreciate about this technique is that it doesn’t actually require the participation of a psychotherapist.
For instance, REBT uses a humanistic approach to mental, emotional, and behavioral health. This means that through use of psychoeducational tools such as the cognitive continuum, people are taught methods to become their own therapists (of sorts).
Presuming that you read through and understand this post, you now have a new tool for your proverbial toolbox of wellness. If you’d like to discover other helpful techniques, I invite you to explore the Tools category of my blog. As well, I’m here to help, so reach out if you’d like to.
If you’re looking for a provider who works to help you understand how thinking impacts physical, mental, emotional, and behavioral elements of your life—helping you to sharpen your critical thinking skills, I invite you to reach out today by using the contact widget on my website.
As a psychotherapist, I’m pleased to help people with an assortment of issues ranging from anger (hostility, rage, and aggression) to relational issues, adjustment matters, trauma experience, justice involvement, attention-deficit hyperactivity disorder, anxiety and depression, and other mood or personality-related matters.
At Hollings Therapy, LLC, serving all of Texas, I aim to treat clients with dignity and respect while offering a multi-lensed approach to the practice of psychotherapy and life coaching. My mission includes: Prioritizing the cognitive and emotive needs of clients, an overall reduction in client suffering, and supporting sustainable growth for the clients I serve. Rather than simply helping you to feel better, I want to help you get better!
Deric Hollings, LPC, LCSW
References:
Hollings, D. (2024, May 23). A humanistic approach to mental health. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/a-humanistic-approach-to-mental-health
Hollings, D. (n.d.). Blog – Categories: Tools. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/blog/categories/tools
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Hollings, D. (2022, March 15). Disclaimer. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/disclaimer
Hollings, D. (2024, April 2). Four major irrational beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/four-major-irrational-beliefs
Hollings, D. (2023, October 12). Get better. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/get-better
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Hollings, D. (2023, September 19). Life coaching. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/life-coaching
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Hollings, D. (2022, March 24). Rational emotive behavior therapy (REBT). Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/rational-emotive-behavior-therapy-rebt
Hollings, D. (2024, January 4). Rigid vs. rigorous. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/rigid-vs-rigorous
Hollings, D. (2022, November 1). Self-disturbance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/self-disturbance
Hollings, D. (2022, November 14). Touching a false dichotomy. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/touching-a-false-dichotomy
Hollings, D. (2024, April 10). Welcome to complex systems. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/welcome-to-complex-systems
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Therapist.com. (n.d.). Rational emotive behavioral therapy (REBT). Retrieved from https://therapist.com/types-of-therapy/rational-emotive-behavioral-therapy-rebt/
Vernon, A. and Doyle, K. A. (2018). Cognitive behavior therapies: A guidebook for practitioners. American Counseling Association. Retrieved from http://ndl.ethernet.edu.et/bitstream/123456789/7719/1/872.pdf
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