REBT Basics  Outside events or people do not cause our emotional and behavioral disturbance only by themselves.  Our beliefs (interpretation/evaluations) about events or people largely cause the disturbance  By modifying our beliefs we can modify and considerably reduce our emotional and behavioral disturbances  REBT teaches that even though people are determined to some extent by their genetic givens, upbringing, family background, etc, they can change  REBT helps them better manage their thoughts feelings and behaviors and focuses on techniques that teaches people how to change

View of Human Nature  We are born with a potential for both rational and irrational thinking  We have the biological and cultural tendency to think crookedly and needlessly disturb ourselves  Humans are self-talking and self-evaluating  We develop emotional & behavioral problems when we mistake simple preferences (love, approval, success) for dire needs  We learn and invent disturbing beliefs and keep ourselves disturbed through our self-talk  We have the capacity to change our cognitive, emotive, and behavioral processes

REBT’s ABC(DE) Technique A = Activating Event B = Beliefs (both rational and irrational (IB’s) C = Consequences D = Disputing E = More Effective ways to think, feel and behave

The A-B-C theory

ABC A (Activating) – He yelled at me. B (Beliefs) – I can’t believe he dared to yell at me. That’s totally unprofessional. He should never have acted that way. I can’t stand it. I want a drink (and I have to get what I want when I want it). C (Consequences) – Anger, drinking, etc. REBT argues Beliefs…between the A and the C largely determine how they feel.

ABC Many people are A – C people. They believe: “You made me angry.” They believe the A – your remark or action – caused the C, their anger. Your behavior caused their anger.

ABC Doing an ABC helps people feel empowered and hopeful that they can understand and ultimately, control their own thoughts, feelings and behavior more effectively. A → B → C

Rational/Irrational Thinking  Rational thinking are beliefs that will increase the chances of you reaching your goal and keeping yourself relatively disturbance free while doing so  Irrational thinking will interfere with your intellectual functioning and create a sustained emotional disturbance. Irrational thinking does not work for us. It does not help us reach our goals

Irrational Ideas Irrational ideas lead to self-defeating behavior Some examples: I must have love or approval from all the significant people in my life I must perform important tasks competently and perfectly. I must do very well almost all the time If I don’t get what I want, it’s terrible, and I can’t stand it.  People should be different.  I should be different.  The world should be different

Three Core Demands (Musts) That Contribute to Making People Miserable  Self-Demands- I must do well and/or be approved of by significant others.  Other Demands- I must be treated fairly by others…Others are damnable if they don’t treat me fairly.  Demands of the World/Life Conditions- Life conditions must be absolutely the way I want them to be. Irrational Beliefs → Irrational Conclusions

THE VICIOUS CYCLE OF IRRATIONAL THINKING Demandi ng- ness Awfulizing Low frustration tolerance Self-pity or Self-downing Life shouldn’t be so hard Life should be fair I should be different Negative exaggeration Negative evaluation We “crank it up” on our scale I can’t stand it It’s terrible, awful, unfair I’m worthless! I’m such a failure I deserve better poor me! Four Irrational Conclusions

Appropriate and Inappropriate Negative Emotions Unhealthy Negative Emotions Anxiety/panic/ nervous Anger/Resentment Shame Depression/worthlessness Guilt/Regret Self criticism Healthy Negative Emotions Concern/caution Irritation/Annoyance Mild Embarrassment Sadness/discouragement Remorse Criticism of ones behavior

ABCDE In order to feel and act differently, someone doing an ABC moves on to the D and the E. D (Disputes) – in this step, you dispute or question or challenge your irrational beliefs: Where does it say that no one should ever yell at me? Where is it written that a boss must always behave professionally? Why is it so awful? Why isn’t just a “hassle not a horror?”

ABCDE E – then they move on to figure out more EFFECTIVE thoughts, feelings and behaviors I don’t like it, but I can stand it. Because I really do not like people yelling at me, I will talk to him later when he calms down. But I will remember that I don’t always get what I want. I will try to feel annoyed and determined (to keep my job) rather than angry/enraged.

Therapeutic Techniques  Shame-attacking exercises  Reverse Role Playing  Cost benefit analysis  Forceful self dialogue/ worse case scenario Probably the most important REBT strategy is homework. This can include such activities as: like ABC sheets, thought stopping, etc

Therapeutic Process The basic aim of REBT is to leave clients at the completion of therapy with  To identify and dispute irrational beliefs that are maintained  The freedom to choose their emotions, behaviours and lifestyle (within physical, social and economic restraints)  To stop blaming, and repeating false beliefs  Realistic thoughts, emotions, and behaviours that are in proportion to the events and circumstances an individual experiences. Finally, REBT teaches us that if you fully accept your humanity and fallibility you will find it almost impossible to make yourself seriously upset about anything.

Clinical Applications of REBT  Depression  Anxiety disorders  Anger/ stress management  Child/ adolescent behaviour disorders  Relationship/marital and family problems  Personal growth  Workplace effectiveness

Rational Emotive Behavior Therapy “It’s All in your Head” Thanks for listening, and remember...With REBT, Your thoughts become You.

HOW TO BREAK THE VICIOUS CYCLE Demanding- ness Awfulizing Low frustration tolerance Self-pity or Self-downing Life shouldn’t be so hard You should be different I should be different Negative exaggeration Negative evaluation We “crank it up” on our scale I can’t stand it It’s terrible, awful, unfair I’m such a failure – I’m worthless! I deserve better – poor me! Try “Preferential Thinking” Try “combat your rating” Try an ABC reality check Self-Pity: Practice unconditional self- acceptance

Summarize  This requires consistent hard work and practice and a commitment toward proactively keeping oneself relatively happy

 Observed that people are not directly affected by things but by the view we take of them  Disturbed human emotions do not exist in their own right. Humans consciously and unconsciously train themselves to be to some degree emotionally disturbed REBT: The Basics