Origin
Rational Emotive Behavior Therapy (REBT) is a form of psychotherapy created by American psychologist Albert Ellis in 1955. REBT is a type of cognitive-behavioral therapy that posits that a person's emotions and behaviors are determined by their beliefs, rather than by external events. REBT asserts that irrational beliefs are the root cause of emotional and behavioral problems, and that only by changing these irrational beliefs can one resolve emotional and behavioral issues.
Core Concepts of REBT
REBT holds that events do not directly cause a person's emotions and behaviors; rather, it is the person's perception of the events that leads to their emotions and behaviors. REBT believes that irrational beliefs are the root cause of emotional and behavioral problems.
The essence of irrational beliefs is a form of demanding, extreme requirements, which can be categorized into three types based on the object:
- Must beliefs about oneself
- Must beliefs about others
- Must beliefs about the world and environmental conditions
Corresponding examples:
- I must perform well unconditionally, otherwise, I am a worthless person.
- Others must treat me well unconditionally and fairly, otherwise, they deserve to be condemned.
- My living conditions must be orderly so that I can get everything I want and avoid everything I don't want, otherwise, the world will be a terrible place.
REBT believes that only by changing these irrational beliefs can one resolve emotional and behavioral problems.
ABCDE Model
Even without a professional background, ordinary people can self-treat by learning the core concepts of REBT and using the ABCDE model.
- A (Adversity): The event. What happens to you.
- B (Belief): The belief. How you perceive the event.
- C (Consequence): The consequence. The emotions and behaviors resulting from your perception of the event.
- D (Dispute): The dispute. Questioning your irrational beliefs.
- E (Effect): The effect. The new emotions and behaviors resulting from questioning your irrational beliefs.
After identifying irrational beliefs, you can question these beliefs to generate new rational beliefs, thereby changing your emotions and behaviors.
Practical Example
For instance, if you feel dejected after a failed interview and believe you are a complete failure with no future prospects, you can use the ABCDE model for self-treatment:
- A (Adversity): The failed interview.
- B (Belief): I am a complete failure, and there is no future for me.
- C (Consequence): Dejection, affecting subsequent interviews, feeling very bad.
- D (Dispute): A single failed interview does not prove I am a complete failure. I still have many opportunities. The interviewer's judgment that I am not suitable is beyond my control. Every interviewer has subjective preferences, and I can learn a lot from the questions I didn't answer well to avoid making the same mistakes again. Even if I continue to fail in the future, there are always other paths to take.
- E (Effect): I feel much more relaxed. I know I am not a complete failure. I can learn a lot from failures and will continue to work hard for the next interview.
Some Doubts
Some people believe that REBT is about deceiving oneself and solving problems through self-comfort. However, I think there are two key points here: distinguishing between what you can control and what you cannot control. If what makes you feel bad is indeed something you cannot control, then there is no need to waste energy on it. Moreover, REBT does not mean you do not need to work hard or change; it means you need to change your perspective to change your emotions and behaviors, which is a more positive mindset. Subjectively, I believe that if believing in something truly brings you happiness and benefits, then why judge that belief harshly?
Some Anxiety Control Methods
From Albert Ellis's works, summarized by ssshooter.com:
- Positive visualization and imitation: Imagine successful scenarios, imitate people who are not anxious in those situations.
- Cost-benefit analysis: For example, avoiding flying due to fear of a plane crash is a low-benefit behavior. Similarly, self-blame is also a low-benefit behavior.
- Psychoeducation: Read books, find a counselor, psychological massage.
- Relaxation and distraction methods: It is well known that people cannot focus on two things at once, which can be used to alleviate anxiety.
- Restrain overthinking: Restrain exaggerating A and IB.
- Problem-solving methods: Actively seek solutions, but do not expect to solve everything perfectly from the start.
- Unconditional self-acceptance (USA): Individuals should accept their whole selves, including their weaknesses and mistakes, rather than denying, rejecting, or avoiding them.
- Unconditional acceptance of others (UOA): Individuals should respect and accept others' personalities and behaviors, not try to change or judge them, but choose to tolerate them.
- Rational emotive imagery: Similar to positive visualization, imagine the best and worst scenarios.
- Shame-attacking exercises: Deliberately do embarrassing things to "reject" the feeling of shame, as shame leads to self-deprecation.
- Role-playing, a variant of debate.
- Thought-stamping: Newly acquired rational beliefs are often weak and need to be intentionally remembered, emphasized, and practiced to better overcome anxiety.
- Sense of humor: Humor can help you maintain an open-minded attitude and relieve stress.
- Exposure therapy and systematic desensitization: Actively expose yourself to anxiety-inducing situations or even deliberately fail, and form rational beliefs after failure.
- Tolerate and adapt to anxiety-inducing situations.
- Set rewards and punishments for yourself.
- George Kelly's fixed-role therapy: Fake it till you make it.
- Biological and pharmacological treatments.