Imagine that you sought my services for mental, emotional, and behavioral health (collectively “mental health”). Aside from a preliminary introduction, I’d inform you of my approach to Rational Emotive Behavior Therapy (REBT) which serves as a method to rational living.
Perhaps you’ve gone through life convinced that when undesirable events occur, then you reflexively experience unpleasant outcomes. Although an understandable outlook, as many people unhelpfully believe in a similar paradigm, I’d invite you to consider the ABC model.
This method illustrates that when an Activating event (A) occurs and you maintain an irrational Belief (iB) about the event, your unhelpful assumption – and not the actual occurrence – is what causes an unpleasant cognitive, emotive, bodily sensation, or behavioral Consequence (C).
In particular, there are four predominate irrational beliefs which people often use: global evaluations, low frustration tolerance, awfulizing, and demandingness. Noteworthy, unhelpful demands are said to function as primary appraisal mechanisms.
Global evaluations (i.e., self-downing, other-downing, and life-downing), low frustration tolerance (also known as frustration intolerance), and awfulizing (e.g., terrible, horrible, etc.) function as secondary appraisal mechanisms. Both the primary and secondary appraisals are iBs.
It’s worth noting that the two forms of should, must, and ought-type demands with which people most often self-disturb are associated with use of absolutistic and conditional should beliefs. Generally speaking, these serve as rigid commands used toward oneself, others, and life.
Addressing how people upset themselves with unhelpful attitudes, the ABC model incorporates Disputation of these unproductive assumptions in order to explore an Effective new belief (rational belief, rB). Generally speaking, the ABC model is the primary tool of REBT.
For the secondary tool, related to rB, REBT uses the technique of unconditional acceptance (UA) to relieve suffering. This is accomplished through use of unconditional self-acceptance, unconditional other-acceptance, and unconditional life-acceptance.
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 Activating event-Consequence (A-C) connection.
To provide an example, consider a time when I was involved in a motor vehicle accident. During that period, I practiced REBT and was undisturbed by the ordeal. However, for the sake of illustrating how the traditional ABC model functions, imagine that I didn’t practice rational living.
Hypothetically, I was involved in a motor vehicle accident (A) and I unhelpfully believed, “Other people should learn how to drive, because it’s awful having my car totaled as a result of the idiot who ran me off the road” (iB). As a result of this B-C chain, I experience rage (C).
In the interest of rational living, suppose that I used a more adaptive personal narrative. Imagine that I said to myself, “Although I’d prefer that people cared as much about my safety as I do, other drivers don’t have to share similar concerns; and although it’s inconvenient to be involved in a car wreck, it isn’t catastrophic in my case” (rB).
The iB would likely cause a dysfunctional negative emotion (rage), uncomfortable bodily sensation (rapid heartrate), and/or maladaptive behavior (physical assault of the other motorist). That wouldn’t serve my mental health interests and goals in the slightest.
Conversely, the rB would generate a functional negative emotion (disappointment), tolerable bodily sensation (slightly tense muscles), and/or adaptive behavior (assuring the safety of a motorist who largely neglected my safety during the event). Which outcome would you prefer?
One you learn how the traditional ABC model functions, while understanding how iBs and rBs impact you, then you’ve effectively addressed the first of three personal steps required for success with REBT: (1) understanding of, (2) belief in, and (3) frequent practice of the method.
The current blogpost is designed to address step one. In my personal and professional experience, somewhere in the neighborhood of three-quarters of the people to whom I’ve presented REBT believe in the model. For those who don’t, I wish them all the best.
However, a disappointingly low number of people with whom I’ve worked haven’t dedicated their efforts to frequently practicing this helpful psychotherapeutic modality. I say “disappointingly,” because I use REBT as a method of not self-disturbing about this matter.
Ultimately, not everyone will benefit from the traditional ABC model or UA—especially those individuals who stubbornly refuse to practice the model of rational living. Perhaps you are one who seeks to understand so that you may believe in this self-help model. Will you then practice?
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:
David, D. (2014, January). The empirical status of rational emotive behavior therapy (REBT) theory & practice. Albert Ellis Institute. Retrieved from https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=26813393d7370232253cf964c38a4a03d98b0b97
Hollings, D. (2024, October 18). ABC model. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/abc-model
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Hollings, D. (2024, January 4). Rigid vs. rigorous. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/rigid-vs-rigorous
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Hollings, D. (2023, September 6). The absence of suffering. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/the-absence-of-suffering
Hollings, D. (2022, December 23). The A-C connection. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/the-a-c-connection
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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
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