In 1991, when attending Valleyview Junior High School in Amarillo, Texas, I was required to participate in a speech class. At the time, I tried to avoid social settings, because during such times my thoughts raced, I experienced anxiousness, my stomach ached, and I found it difficult to speak.
Unlike the popular kids with whom I attended Valleyview, I didn’t express excitement about a duo presentation that accounted for the majority of my grade that semester. Students were given a small book of plays from which we would perform dialogue rather than merely reading lines.
Another boy and I decided on a short theatrical performance entitled “No Holds Barred,” presumably based on the 1989 film No Holds Barred. I’d play the character “Bulk Brogan,” based on the ring name of professional wrestler Hulk Hogan, and I was extremely anxious.
Although I enjoyed the persona of the Hulkster, I made myself ill when it came time to present to the class. Yet, the mere thought of the performance wasn’t what generated my unpleasant reaction. Instead, Rational Emotive Behavior Therapy (REBT) better explains what occurred.
REBT theory maintains that when an unexpected Action occurs and a person uses an irrational Belief about the situation, it’s one’s unhelpful attitude and not the undesirable circumstance that causes unpleasant cognitive, emotive, sensational, and behavioral effects as Consequences.
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.
For instance, in the natural world and when considering the A-C connection, a person who’s inundated with stress (Action) may stutter through lines of a play when experiencing interrupted memory function (Consequence). Yet, performing “No Holds Barred” didn’t cause this effect.
Instead, while performing the play (Action) I unproductively Believed something like, “I shouldn’t make a fool of myself, because it’ll be awful if I do. In fact, I can’t stand that I have to participate in this play, because I’m worthless as an actor.”
The Consequence of my unhelpful beliefs was that my thoughts raced (cognitive), I experienced anxiousness (emotive), my stomach ached (sensational), and I found it difficult to speak (behavioral). This self-disturbance wasn’t caused by “No Holds Barred” or the audience.
To be exceedingly clear, merely thinking about the play or performing “No Holds Barred” in front of the class wasn’t the main influential factor in my unpleasant outcome. Rather, my prescriptive beliefs are what caused my social or performance-related anxious reaction.
Rather than upsetting oneself with a B-C connection, REBT uses Disputation that may lead to an Effective new belief which replaces unproductive self-narratives. With the ABC model, a person learns to stop needless suffering which is caused by unhelpful assumptions.
In the photo above, taken in 1991 when I clumsily performed “No Holds Barred” and received a displeasing grade for my poor performance during the play, I’ve left the speckles untouched by photo editing software. This was done on purpose.
Usually, I retouch photos to make them presentable. However, my B-C self-disturbed performance of “No Holds Barred” was something like the specks present in the picture for this blogpost. Thus, my appearance represents that of a fallible human being.
In this way, I’m practicing unconditional acceptance (UA) which is the secondary tool of REBT, aside from the ABC model. This is accomplished through unconditional self-, other-, and life-acceptance.
Without unhelpful conditions, I accept that the manner in which I behave or appear isn’t put together nicely at all times. I’m a fallible human being and unfavorable use of a condition to the contrary doesn’t serve my interests and goals in life.
Furthermore, I accept without condition that other flawed individuals may not like the way I behave or look – nor should, must, or ought they to. I can achieve a subjectively desirable state of well-being by tolerating and accepting others as they are instead of using rigid conditions.
Additionally, using acceptance absent of conditions, I accept life as an imperfect experience. Sometimes stipples appear on photos and theatrical performances don’t go according to plan. Because the past is unalterable, I improve my behavioral health by accepting reality as is.
Ultimately, Bulk Brogan was performed in a less than desirable fashion. I didn’t do very well in my Valleyview play. Nevertheless, I’m not currently self-disturbed about “No Holds Barred,” because I practice REBT. Besides, that event was 34 years ago! “The past is passed!”
Now, I offer this psychoeducational lesson about social or performance anxiety to illustrate how you can also reduce self-disturbance through use of the ABC model and UA. What do you think? Are you willing to give REBT a chance?
Next time you’re in a ladder match of self-distress, perhaps you could perform a suplex from atop the ladder of rational living rather than falling prey to your unhelpful beliefs. No holds barred!
If you’re looking for a provider who tries to work to help 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 try 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 trying to help you to feel better, I want to try to help you get better!
Deric Hollings, LPC, LCSW
References:
Freed, K. (2024, February 2). I thought on “Once it happened, it had to happen – the logic of acceptance.” REBTDoctor. Retrieved from https://rebtdoctor.com/once-it-happened-it-had-to-happen-the-logic-of-acceptance/
Hollings, D. (2024, November 15). Assumptions. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/assumptions
Hollings, D. (2024, August 7). Awfulizing. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/awfulizing
Hollings, D. (2024, May 30). Behavioral health care. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/behavioral-health-care
Hollings, D. (2024, October 29). Cognitive continuum. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/cognitive-continuum
Hollings, D. (2024, July 9). Conditional should beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/conditional-should-beliefs
Hollings, D. (2024, March 19). Consequences. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/consequences
Hollings, D. (2024, October 27). Correlation does not imply causation. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/correlation-does-not-imply-causation
Hollings, D. (2022, October 31). Demandingness. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/demandingness
Hollings, D. (2022, October 5). Description vs. prescription. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/description-vs-prescription
Hollings, D. (2022, March 15). Disclaimer. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/disclaimer
Hollings, D. (2024, May 11). Fallible human being. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/fallible-human-being
Hollings, D. (2023, October 12). Get better. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/get-better
Hollings, D. (2023, September 13). Global evaluations. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/global-evaluations
Hollings, D. (2025, January 23). Gotta have it. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/gotta-have-it
Hollings, D. (n.d.). Hollings Therapy, LLC [Official website]. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/
Hollings, D. (2024, January 2). Interests and goals. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/interests-and-goals
Hollings, D. (2023, May 18). Irrational beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/irrational-beliefs
Hollings, D. (2023, September 19). Life coaching. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/life-coaching
Hollings, D. (2022, December 2). Low frustration tolerance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/low-frustration-tolerance
Hollings, D. (2024, September 27). My attitude. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/my-attitude
Hollings, D. (2024, June 2). Nonadaptive behavior. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/nonadaptive-behavior
Hollings, D. (2024, April 22). On disputing. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/on-disputing
Hollings, D. (2023, September 3). On feelings. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/on-feelings
Hollings, D. (2023, April 24). On truth. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/on-truth
Hollings, D. (2024, January 1). Psychoeducation. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/psychoeducation
Hollings, D. (2024, May 5). Psychotherapist. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/psychotherapist
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, May 15). Rational living. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/rational-living
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. (2024, April 21). Sensation. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/sensation
Hollings, D. (2022, October 7). Should, must, and ought. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/should-must-and-ought
Hollings, D. (2024, February 27). Suffering, struggling, and battling vs. experiencing. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/suffering-struggling-and-battling-vs-experiencing
Hollings, D. (2022, December 23). The A-C connection. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/the-a-c-connection
Hollings, D. (2022, December 25). The B-C connection. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/the-b-c-connection
Hollings, D. (2022, November 2). The critical A. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/the-critical-a
Hollings, D. (2024, September 17). The E-C connection. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/the-e-c-connection
Hollings, D. (2023, February 16). Tna. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/tna
Hollings, D. (2025, January 9). Traditional ABC model. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/traditional-abc-model
Hollings, D. (2024, October 20). Unconditional acceptance redux. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unconditional-acceptance-redux
Hollings, D. (2023, March 11). Unconditional life-acceptance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unconditional-life-acceptance
Hollings, D. (2023, February 25). Unconditional other-acceptance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unconditional-other-acceptance
Hollings, D. (2023, March 1). Unconditional self-acceptance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unconditional-self-acceptance
Hollings, D. (2024, March 18). Unhealthy vs. healthy negative emotions. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unhealthy-vs-healthy-negative-emotions
Hollings, D. (2024, September 29). Well, well, well. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/well-well-well
Wikipedia. (n.d.). Hulk Hogan. Retrieved from https://en.wikipedia.org/wiki/Hulk_Hogan
Wikipedia. (n.d.). Ladder match. Retrieved from https://en.wikipedia.org/wiki/Ladder_match
Wikipedia. (n.d.). No Holds Barred (1989 film). Retrieved from https://en.wikipedia.org/wiki/No_Holds_Barred_(1989_film)
Wikipedia. (n.d.). Suplex. Retrieved from https://en.wikipedia.org/wiki/Suplex
Comments