When discussing the ABC model of rational emotive behavior therapy (REBT), I don’t typically highlight positive outcomes of the assumptions which people use. This is because I mainly focus on self-disturbing beliefs which result in a negative experience. Allow me to explain.
REBT uses the ABC model to illustrate how when Activating events (“Actions”) occur and people maintain irrational Beliefs about the events, these unhelpful assumptions – and not the actual occurrences – are what cause unpleasant cognitive, emotive, bodily sensation, and behavioral Consequences.
In particular, there are four predominate irrational beliefs which people often use: demandingness, awfulizing, low frustration tolerance, and global evaluations. In REBT, the process of upsetting oneself with these unfavorable beliefs is referred to as self-disturbance.
Addressing how people upset themselves with unhelpful attitudes, the ABC model incorporates Disputation of these unproductive assumptions in order to explore Effective new beliefs. Noteworthy, Actions and Consequences aren’t Disputed, only unproductive Beliefs.
From a psychological standpoint, people disturb themselves using a Belief-Consequence (B-C) connection. Of course, this isn’t to suggest that in the context of the naturalistic or physical world there is no Action-Consequence (A-C) connection.
As an example, dehydration, overheating, and illicit substance abuse at a rave (Action) may cause organ failure (Consequence). From an A-C perspective, unhealthy actions may cause unenjoyable consequences.
Alternatively, if you experience organ failure while raving (Action) and you unhelpfully Believe, “Even though I’ve neglected my health, I shouldn’t die,” you’ll likely self-upset into a fearful disposition (Consequence). Thus, self-disturbance is caused by a B-C connection.
Helpfully, REBT uses the technique of unconditional acceptance to relieve suffering. This is accomplished through use of unconditional self-acceptance, unconditional other-acceptance, and unconditional life-acceptance.
When using REBT, I try to help people to stop upsetting themselves through use of B-C connections, though I can’t fully resolve their A-C experiences. After all, if you rave irresponsibly, you may die. I can’t do much about that.
In any case, I don’t usually focus on positive outcomes of the beliefs which people use. Therefore, I’ll devote the current blogpost to highlighting enjoyable consequences. To do this, I invite you to forgive me a personal anecdote.
When serving in the Marine Corps, I was assigned to the Marine Security Guard detachment in Rio de Janeiro, Brasil from 1999 to 2000. At that time, I was already dedicated to honing my skills as an electronic dance music (EDM) DJ.
It didn’t take long to discover that bootleg compact discs (CDs) were being sold at Bon Marché, a store at which I also purchased groceries. One such CD was Adrenalina Volume 4 which was an anthology comprised of various artists.
The album contained the track “Dance 2 the House (Don’t Go)” by Lisa Lashes, an English EDM DJ. It was a popular song that was played in the various clubs I frequented at the time.
While currently listening to the song (Action) and Believing, “Damn, I miss Rio! I loved the time spent dancing the night away. What a wonderful experience,” the enjoyable Consequences of my favorable attitude are well understood.
I’m currently experiencing joy, my heartrate is slightly elevated, my breathing is shallow, I’m swaying side to side in my seated position, my head is nodding to the beat, and I’ve stopped to allow both hands the ability to move to the beat a number of time while writing this sentence.
The difference between a self-disturbed, unenjoyable reaction and that of a self-composed, enjoyable consequence – albeit somewhat excitable in relation to the fast-paced track – relies on what type of attitude I maintain. Here, there are two B-C connection possibilities.
I could either (a) disturb myself about how awful I believe it is that my time in Rio came to an end and I’ll likely never be able to recreate that exact same experience or (b) compose a desired outcome by believing I had a wonderful time in Brasil and remaining grateful for the experience.
As indicated by the described enjoyable consequence, I chose option (b). This is precisely how REBT functions. The helpful B-C connection I experienced was caused by an effective belief and through use of unconditional life-acceptance.
Instead of a negative attitude, I used positive gratitude. This was done while accepting – without unhelpful conditions – that the past is unalterable. Kind of like a choose your own adventure option in a book, I’m able to script an enjoyable consequence stemming from my beliefs.
Although this may seem like a silly matter to some people, I’m the one who just enjoyed a wonderful experience by self-composing by beliefs in a favorable manner. What’s silly about that?
During a time when many people are likely self-disturbing about the 2024 United States presidential election that will take place this week, I’ve accessed gratitude, joy, and a delightful bodily sensation along with a preferred behavioral response. Nothing is absurd about that.
Would you also like to know how to choose the manner by which you respond to events – whether undesirable or desirable? I practice REBT in my personal and professional life, and would be pleased to try to help you improve the quality of your life, as I have mine.
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, I invite you to reach out today by using the contact widget on my website.
As the world’s foremost EDM-influenced REBT psychotherapist—promoting content related to EDM, I’m pleased to help people with an assortment of issues 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:
Discogs. (n.d.). Various – Adrenalina Volume 4. Retrieved from https://www.discogs.com/release/5035326-Various-Adrenalina-Volume-4
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Hollings, D. (2023, February 25). Unconditional other-acceptance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unconditional-other-acceptance
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Lisa Lashes – Topic. (2018, August 10). Dance 2 the House (Don’t Go) (Original mix) [Video]. YouTube. Retrieved from https://youtu.be/eCrcGaGoAvI?si=O9MD4l9iXppd9hjU
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Maicon Nights DJ. (2022, November 19). Adrenalina Volume 4 - Rede Transamérica (2000) [Paradoxx Music - CD, compilation] (Maicon Nights DJ) [Video]. YouTube. Retrieved from https://youtu.be/_miDOpaFlwI?si=qV1YwL3XORH4cs5A
Tidy Trax. (n.d.). Lisa Lashes – Dance 2 the House (Don’t Go) (Original mix) [Image]. Retrieved from https://www.tidytrax.co.uk/product/lisa-lashes-dance-2-the-house-dont-go-original-mix/
Wikipedia. (n.d.). Lisa Lashes. Retrieved from https://en.wikipedia.org/wiki/Lisa_Lashes
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