Rational Emotive Behavior Therapy - REBT

Stress and Counseling

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Albert Ellis

Three Basic MUSTS

Rational Emotive Behavior Therapy

ABC Model Model

What is REBT Self Talk Talk & Disputing Di sputing Principles of REBT Conclusion Reference

Kiran Sakroji (TP0604) Rational Emotive Behavior Therapy (REBT), Presented Presented by Kiran Sakroji as pa rt of LIBA EPGDBM Course, 2006-2008

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Albert Ellis Albert Ellis was born of Jewish parents on September 17, 1913 in Pittsburg. He completed his degree in Business Administration from city university of New York in 1934

Albert Ellis

Three Basic MUSTS ABC Model Model

What is REBT Self Talk Talk & Disputing Di sputing Principles of REBT

He joined clinical psychology program at Columbia in 1942, and in 1943 he started private practice in family and sex counseling He received his PhD degree in 1947, and started working on Freudian theories. He practiced classical psychoanalysis and taught at Rutgers and New York university. He became chief psychologist at New Jersey Diagnostic Centre in 1950. His growing recognition as sexologist, enabled him to become American editor of International Journal of Sexology, by 1951.

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Rational Emotive Behavior Therapy (REBT), Presented Presented by Kiran Sakroji as pa rt of LIBA EPGDBM Course, 2006-2008

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Albert Ellis He became the first prominent psychologist to advocate gay liberation. His penchant for efficiency combined with his observation of patients and readings of philosophers like Marcus Aurelius and Epictetus lead him to new theory of psychotherapy.

Albert Ellis


What is REBT Self Talk Talk & Disputing Di sputing

By 1955, he gave up passive psychoanalytic procedures and concentrated on his new theory called as Rational Emotive Therapy. He published his first book on REBT, ³How to live with a Neurotic´ in 1957. In 1959, he founded The Institute for Rational-Emotive Therapy and by 1968, it was chartered by the New York State Board of regents as a training institute and psychological clinic. July 24th 2007 saw the sad demise of this personality after a long illness.

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The Thr Three ee Bas Basic ic MUSTS MUST MU STS S The thoughts / ideas that upset us are all variations of three common irrational beliefs:  I must do well and win approval of others for my performances or else I am no good. This leads to anxiety, depression, shame and guilt.

Albert Ellis



 Other people must treat me considerately, fairly and kindly, and in exactly the way I

want them to treat me. If they don¶t, they are no good and they deserve to be condemned and punished. This leads to rage, passive-aggression and acts of violence.  I must get what I want, when I want it; and I must not get what I don¶t want. It¶s terrible

if I don¶t get what I want, and I can¶t stand it. procrastination This leads to self-pity and procrastination It is the demanding nature of the beliefs that cause the problem. Less demanding, more flexible beliefs lead to healthy emotions and helpful behaviors.


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ABC Model ABC Statements: 1.

2. 3.

Albert Ellis

He made me so angry. If th they ey do th that at th they ey wi will ll ma make ke me me ver very y dep depre ress ssed ed.. It really made me anxious.

Que: What do do we infer infer from from above above statem statements? ents?


What is REBT

Conclusi on:

Let ³A´ Stand for Activating Activating Event and ³C´ stand for consequence.

Self Talk Talk & Disputing Di sputing Causes

Principles of REBT

A Activating Event

C Consequence


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ABC Model ABC

Insert workgro workgroup up logo on slide master The Truth:

A Activating Event

B Beliefs

C Consequence

Albert Ellis



Events contribute to consequence, consequence, but they themselves themselves do not cause consequence. Events disturb disturb us, but whether to get devastated devastated by them depends on us. Not events, events, but their evaluation evaluation makes people either happy or sad. A (Activating (Activating Event) is beyond our control. But B (Belief system) is within our control. C (Consequence) can be changed / altered successfully if B is appropriate and rational.


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What is REBT?

Insert workgro workgroup up logo on slide master REBT is

a form of psychotherapy, which is sensible, action-oriented approach to coping with problems and enhancing or encouraging personal growth. It

Albert Ellis



is based on the premise that whenever we become upset, it is not the events taking place in our lives that upset us; but our beliefs about the events.

Our

beliefs beliefs about a particular event make us depressed, anxious, enraged etc.

Everyone Everyone

carries carr ies rational and irrational beliefs. But if irrational beliefs begin to affect our daily life and hurt our emotions, we need some way to get over it. REBT helps us in doing so by appealing to our intelligence to look at situations from realistic perspectives.

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Self Talk & Disputing


Continuous efforts need to be made on ³B´ to have appropriate ³C´. Advantages of

Albert Ellis


What is REBT

working on ³B´:

Helps

in understanding ³A´ and cope with it.

Even

if ³A´ changes for worst, you can exercise very different options with care, concern and grace.

The most effective way to work on ³B´ is through the concept of ³Self-Talk´.

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Insert workgro workgroup up logo on slide master Self-Talk:

It is a steady stream of on-going thoughts or internal dialogue that goes on in our minds constantly. It influences our moods, emotions, and ultimately our behavior. Thus, Self-talk deals with:

Albert Ellis

a) Thinking

Three Basic MUSTS

b) Emotion

ABC Model Model

What is REBT Self Talk Talk & Disputing Di sputing Principles of REBT Conclusion

c) Behavior The

guiding principle of self-talk:

a) For personal change to occur, there has to be change in self-talk. b) Concurrently there has to be emotional change. c) It has to be reflected in behavioral alternatives.

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Insert workgro workgroup up logo on slide master The

three characteristics

of

self-talk are:

a) Rationality: Trained minds tend to think more positively, logically and systematically. systematically.

Albert Ellis



b) Specificity: Self talk becomes conditioned to success and failure events, changing dramatically based on the mindset created in particular situation. c) Automaticity: Extensive repetition creates highly automatic thoughts called as Beliefs. Advantages of

Self-Talk:

a) Elevate motivation b) Enhance focus / concentration:- F ocus ocus on priorities and goals, rather than distractions c) Manage Stress:- Controlling negative thoughts reduces stress. d) Boost Self confidence:- Positive self-talk creates awareness of ability to compete and succeed. e) Maximize skill development and performance

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It is the process of learning to reduce our emotional disturbance by working on the irrational beliefs and replacing negative thinking with positive thinking. Disputing:

Albert Ellis


Self-talk leads us to harmful and helpful beliefs, either of which can be strong or weak. The emotional and behavioral consequences are based on the strength of beliefs. Thus to pursue adaptive behavior, one has to dispute the harmful beliefs, strengthen the helpful beliefs and continuously monitor them. Disputing essentially involves:


±

Detect: Detect

your self-talk self-talk at that time.

±

Discriminate Discriminate: Discriminate

±

Debate: Fight

between helpful and harmful beliefs.

with harmful beliefs to reduce their strength and surrender them to helpful b eliefs. eliefs.


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Insert workgro workgroup up logo on slide master Example:



³I shouldn¶t have eaten that pizza tonight! I¶m so stupid. I¶m just a hopeless case. My wife undermines my self-control. I¶ll never be able to reduce my tummy. I should just give it up!´



³I wish I hadn¶t eaten that pizza! It wasn¶t a good choice, and I¶m smart enough to make good choices. Looking back, I realize I wasn¶t hungry. I was stressed, and I was only wanting to calm down. So how can I calm down in a healthy, positive way? I¶m determined to pull down my tummy, and mistakes are just part of the learning process.´

Albert Ellis



Which is going to give more motivation« Negative or Positive self-talk?


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Negative self-talk can be disputed and changed with awareness and practice. Conscious efforts need to be made to replace Negative with Positive self-talk. self-talk. Negative self-talk is usually a mixture of half-truths, poor logic, and distortions of reality that perpetuates negative emotions, such as pessimism, guilt, fear, and anxiety.

Albert Ellis

It often occurs in times of emotional turmoil or stressful situations.

Three Basic MUSTS

Following are various µthinking errors¶ which lead to erroneous thinking which need to be disputed and negative thinking should be replaced with positive thinking:

ABC Model Model

What is REBT



Focusing only on problems: We dwell on problems, instead of solutions. Assume most problems have solutions and ask ³How do I want this situation to be different?´



Catastrophizing: Every bad thing that happens is a horrible disaster. Catastrophizing: Every Be realistic in your assessment and stop scaring yourself. Bad things do happen and many of them are due to mistakes or foul-ups, need not necessarily be traumas, tragedies.

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Insert workgro workgroup up logo on slide master 

Stereotyping: Categorizing others and ourselves with preconceived notion. ( F or or eg: ³I¶m the boss, so I know more than my sub-ordinates. They can¶t teach me´) This leads to strained relationships and undeserved sense of superiority or inferiority. It also deprives us to understand the uniqueness or giftedness of others. Instead remind yourself that each of us is unique with pros and cons.

Albert Ellis

Three Basic MUSTS



ABC Model Model

Shoulds: Words like, Should, ought, must, have to etc if used carelessly, presupposes rules and standards for behavior that do not exist in reality. ( F or or eg: ³I should be smarter than I am´, ³I ought to have kids by now´). Replace the words should, ought, must with ³C OULD´ and realize the gift of choices.




Principles of REBT

Replace exaggeration with words that more accurately reflect reality. (For eg: ³I often eat more than I need, but I can change that.´)


Thinking in Absolutes: We exaggerate reality with words like ³always´, ³never´ etc. ( F or or eg: I always eat too much-I will never be slim´)

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Insert workgro workgroup up logo on slide master 

Albert Ellis



Negative Labels: N egative egative labels lower self-esteem in ourselves and others. ( F or or eg: ³I¶m fat´) Change the negative ³I-am´ into a statement about behavior. (For eg: I make unhealthy choices when it comes to food.´) The negative statements often form a part of our identity and we dislike ourselves. A person can engage in stupid behavior occasionally, but that doesn¶t make him a stupid person. Its easier to change a behavior, than to change the identity.

 Overgeneralizing:

Similar to stereotyping and thinking in absolutes. It means that we consider one occurrence of an event and generalize it to numerous other situations. situations. ( F or or eg: He is a nice man, but he won¶t help me. Therefore no nice man will ever help me) When misused, this kind of generalizing can lead to illogical conclusions. Instead ask yourself whether there could be exceptions to your generalization. Does a single occurrence mean it will happen every time?


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Insert workgro workgroup up logo on slide master Tips f or

replacing Negative with Positive:

 Take a deep breath, relax, and remove yourself from the situation.

Albert Ellis



 Get up and stretch or take a walk to interrupt the train of negative thoughts.  Write down the negative thoughts on paper.  Ask yourself ³Are the things I¶m saying true? Are there other possibilities

and meanings that I could get from these circumstances.?´ your negative thoughts with realistic, realistic, positive thoughts ----- write  Replace your them down on paper.  Repeat positive affirmations until you begin to get good sense of positive

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Insert workgro workgroup up logo on slide master To

Albert Ellis

maintain positive self-talk:



Fill your mind with uplifting ideas.



Recognize your strength.



Comfort yourself when things go wrong.



Make self-talk soothing and supportive like a counselor of friend.



Commit to changing your actions according to improved self-talk.



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Principles of REBT

Insert workgro workgroup up logo on slide master 

You are responsible for your own emotions and actions. Only you can upset yourself about events. The events themselves, no matter how undesirable can never upset you.



Your harmful emotions and dysfunctional behaviors are the product of your irrational thinking.



There are two types of problems problems in everyone¶s life: practical and emotional.

Albert Ellis

Three Basic MUSTS



ABC Model Model



What is REBT

Practical problems are difficulties difficulties and inconveniences caused by situations. Emotional problems are caused by our perceptions of the practical problems, self and other¶s behavior.

Self Talk Talk & Disputing Di sputing



You can learn more rational view by training yourself.

Principles of REBT



You¶ll experience a deeper acceptance of yourself and greater satisfaction in life by developing a rational perspective.



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Conclusion


It is unlikely to completely eliminate our tendency to think irrationally, however its frequency, duration and intensity can be reduced.

Albert Ellis


What is REBT

In order to be happy (Goal of REBT), REBT thrives to help us develop three types of acceptance: Unconditional Self -acceptance: -acceptance: ±

I am a fal falli lible ble human human being; being; I have have my my good good and and bad poin points. ts.

±

There There is no no reason reason why I must must not not have have fla flaws. ws.

±

Despite Despite my good good and bad bad points, points, I am no no more worthy worthy or no less less worthy than other other human human being. being.

Unconditional Other-acceptance:

Self Talk Talk & Disputing Di sputing

±

Other

±

There There is is no reason reason why they they must must trea treatt me fai fairly rly..

Principles of REBT

±

The people people who who treat treat me unfairl unfairly y are no more worthy worthy or no no less worthy worthy than than other other human human being. being.


people will treat me unfairly from time to time.

Unconditional Life-acceptance: ±

Life Life does doesn¶t n¶t work work out out the the way way that that I lik likee to.

±

There There is is no reason why life life must go the the way way I want want itit to.

±

Life Life is not necessa necessaril rily y pleasant pleasant but it is never never awful awful and and it is is nearly nearly always always bearable. bearable.


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Albert Ellis

Three Basic MUSTS

Reference 1.

Notes Notes of REB REBT T work worksho shop p conducte conducted d by Dr. Dr. Anan Anand d Nadkarn Nadkarni, i, Dr. Dr. Shubh Shubhaa Thatte Thatte..

2.

www.healthymind.org

3.

www.healthyhabits.com

4.

www.rebt.org

5.

www.rebtnetwork.org

ABC Model Model


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Albert Ellis


What is REBT Self Talk Talk & Disputing Di sputing Principles of REBT Conclusion Reference Rational Emotive Behavior Therapy (REBT), Presented Presented by Kiran Sakroji as pa rt of LIBA EPGDBM Course, 2006-2008

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Rational Emotive Behavior Therapy - REBT

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