When using rational emotive behavior therapy (REBT), I listen closely for beliefs which are rational—in accordance with both logic and reason—or irrational. One such belief that represents the latter is a counterfactual belief.
According to one source, “Counterfactual conditionals (also contrafactual, subjunctive or X-marked) are conditional sentences which discuss what would have been true under different circumstances, e.g. ‘If Peter believed in ghosts, he would be afraid to be here.”
One reason I monitor for this form of belief is that if falls into the category of a major self-disturbing belief, of which REBT recognizes four: demandingness, awfulizing, low frustration tolerance, and global evaluations. Arguably, counterfactuals align with demandingness.
Prescriptive demands are typically expressed through use of should, must, or ought-type statements. When they occur as beliefs, I refer to them as self-narratives.
Altering an example from the aforementioned source a person could maintain the self-narrative, “If Peter believed in ghosts, then he should be afraid to be here.” This is a conditional should belief that uses an if-then frame while also proposing a counterfactual position.
Per one source, “Modal discourse concerns alternative ways things can be, e.g., what might be true, what isn’t true but could have been, what should be done. This entry focuses on counterfactual modality which concerns what is not, but could or would have been.”
Noteworthy, the linguistic category pertaining to modal discourse expresses the possibility or necessity of a proposal. Thus, counterfactual arguments assess what would’ve occurred under a given set of circumstances and counterfactual beliefs propose what should’ve happened.
As is stated in the term, a counterfactual is a narrative that is counter to the facts. Interestingly, one source states:
Counterfactual thoughts have been shown to produce negative emotions; however they may also produce functional or beneficial effects. There are two types of counterfactual thoughts: downward and upward.
Downward counterfactuals are thoughts about how the situation could have been worse; and people tend to have a more positive view of the actual outcome. Upward counterfactuals are thoughts about how the situation could have been better.
These kinds of thoughts tend to make people feel dissatisfied and unhappy; however, upward counterfactuals are the kind of thoughts that allow people to think about how they can do better in the future.
These counterfactual thoughts, or thoughts of what could have happened, can affect people’s emotions, such as causing them to experience regret, guilt, relief, or satisfaction. They can also affect how they view social situations, such as who deserves blame and responsibility.
This perspective aligns with the REBT concept of the ABC model which maintains that when an undesirable Activating event occurs and an irrational Belief about the situation is used, it’s a person’s unhelpful attitude and not the event that causes an unpleasant Consequence.
Understanding of how people disturb themselves with unhelpful counterfactual beliefs, how may you apply this psychoeducational lesson in your own life? I suspect that if you would’ve known about this topic in the past, you could’ve made healthier choices.
Now, in regard to whether or not you should’ve used more productive decisions, that’s a separate self-disturbing matter altogether. (See how counterfactuals work?)
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
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