What Is Rational Emotive Behavior Therapy?

It is generally believed that the response to emotional and behavioral consequences is directly caused by the stimulating event, that is, A causes C, while ABC theory holds that A is only an indirect cause of C, and B is the belief that the individual's perception and evaluation of A is directly the reason. Two people encountered the same stimulating eventa certain economic loss caused by work mistakes and great emotional fluctuations. When summarizing the lessons, A thought that eating a glutton and growing a wise one must be cautious and prevent future mistakes. Work hard to make up for the losses.

Rational emotional behavior therapy

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RET rational emotion therapy is a personality theory and psychotherapy developed by Ellis in the 1950s. RET emphasizes the obvious interaction and causality of cognition, emotion, and behavior, which can be regarded as a multi-mode and eclectic school.

Albert Ellis was born in 1913

(A) ~ 1955

Ellis focused on marriage counseling during this period, but was limited to providing information. When he found that providing information still could not solve the problem, he turned to psychoanalysis. I thought that psychoanalysis was the deepest, but found that in 1953 the psychoanalysis was superficial and unscientific, and was too passive and negative. RT).

(2) 1955 1961

Ellis quoted the Greek philosopher Epictetus as saying, "Man is not bothered by things, but by views of it." Emphasizing people's unreasonable beliefs, and he began to value people's emotions.

(Three) from 1961 to 1993

Because of his emphasis on emotions, he renamed his theory (RET). But Ellis is not satisfied, because she only understands the thoughts and emotions, it does not help the parties much, and the situation cannot be improved. So he started researching behavior change technologies.

(IV) 1993

Until 1993, Ellis finally joined the behavioral technology that perfected the theory, and renamed it the Rational Emotional Behavior Therapy (REBT). The development is still highly regarded today.

(I) Philosophy

Rational emotion therapy is based on a favorable philosophy. Ellis chose a passage from Epictetus (the ascetic philosopher in the first AD) as the starting point for RET: "People are not bothered by things, but by their views on these things." Therefore they emphasize philosophically:

(1) Epistemology

The philosophy of reason and emotion holds that scientific methods best enable us to acquire knowledge about ourselves, others, and the world. The scientific method is to first have a question, then to form a hypothesis based on the relationship between events, and then to observe and measure the hypothesis to prove whether this is the case and whether it is true. For every idea stated by the patient, the appropriate RET question is: "Do you believe it is true? The evidence is there?" The main hope is that the patient becomes a good scientist, so that he can obtain the correct data and evidence to establish the correct, Self-help idea.

(2) Dialectics

The art of logical thinking is not readily available. Most people seem to be good at illogical.

Example: I should be perfect

I made a terrible mistake just now

This proves that I am imperfect and therefore worthless

Clients rarely perceive their main premise in thinking and the process of deduction of their ideas. They only focus on conclusions. If the conclusion is illogical, it is likely to cause emotional problems. The rational way of thinking includes logical reasoning that is confirmed by experience or verifiable statements. If we can think reasonably, we will not be able to reach some conclusions that lead to extreme distress.

(3) Value system

People hold two broad values in the RET philosophy, namely survival and happiness. Therefore, RET believes that anything that improves human survival and happiness can be defined as reasonable; otherwise it is unreasonable.

(4) Ethics

The philosophy of reason and emotion holds that we must treat others fairly; it is wrong to take advantage of others or to do harm to others. The so-called ethics is that there is no absolute right or wrong. In fact, absolute right or wrong can lead to guilt, shyness, anxiety, depression, and hostility towards others. It emphasizes a socially responsible ethics.

(B) the view of human nature

Ellis advocates the following reasons for human nature and emotional distress and unhappiness:

1. Being born with both rational and irrational qualities.

2. People have the potential for rational thinking, but also the tendency to think irrationally.

3. People's distress comes from their irrational thinking, not an event in the external world.

4. When people use rational thinking, they will produce positive emotions; when people use irrational thinking, they will bring negative emotions.

5. People's bad emotions lead to bad behavior; people's good emotions lead to good behavior.

6. People can form ideas or beliefs only through thinking and imagination: rational thinking will form "rational beliefs"; irrational thinking will form "irrational ideas".

7. People have the talent to change cognitive, emotional, and behavioral processes.

In short, Ellis's view of human nature is neutral (both rational and irrational), optimistic (people's thinking, emotions and behaviors can be changed), and he also believes that people have self-talking, The characteristics of self-evaluating and self-sustaining.

(3) Personality Theory

1. Physiological level:

Ellis believes that human beings have the potential to think rationally and hurt themselves. Because he desires everything to be perfect, he can blame himself, others and the world if he cannot do it. Only when he faces great difficulties can his personality mature.

2. Social level:

Ellis believes that a person is too concerned or too concerned about others' emotional and emotional disturbances. A person can only accept himself when others praise him, otherwise he becomes anxious, dependent, and depressed. Emotional maturity means that the individual's concern for interpersonal relationships is just right and maintains a good balance.

3. Psychological level:

ABC theory of personality is the core of RET (more details later)

(IV) Irrational beliefs

Ellis used clinical observations to find out some of the concepts that people with emotional distress or maladjustment often hold:

1. In their own living environment, everyone needs the love and praise of every significant other person.

2. A person must be capable and successful in all aspects in order to be valuable.

3. Some people are bad, despicable, and malicious. For their evil deeds, those people should be severely reprimanded and punished.

4. If what happens is not what you like or what you expect, it is terrible.

5. Human unhappiness is caused by external factors. A person has little (or no) ability to control sadness and worry.

6. A person should be very concerned about dangerous or terrible things, and should always be concerned about the possibility that it will happen.

7. Avoiding difficulties, challenges and responsibilities is easier than facing them.

8. A person should rely on others and rely on someone stronger than himself.

9. A person's past history is a very important determinant of his current behavior; because something has affected a person in the past, it should continue to (even forever) have the same effect.

10. All kinds of problems encountered by a person should have a correct, proper and perfect solution; if this perfect solution cannot be found, it is a through thing.

11. People can obtain the greatest happiness from inactivity and negative self-pleasure.

Starting from the "must" in unreasonable beliefs, Ellis identified three ways of thinking that he often causes emotional disorders:

1) Awfulizing

For example: "I didn't do it as well as I had to do it. This is really through!"

2) I can't stand it (I Can't Stand It!)

For example: "I can't stand this. I can't stand this kind of thing happening to me. This should never happen!"

3) Worthlessness

For example: "If I can't do as well as I have to do; if I don't win the praise I have to win, then I'm worthless!"

These three ways of thinking are all generated from people's absolute requirements for things? "Must" often make people fall into negative extreme emotions and it is difficult to extricate themselves.

(5) ABC Theory

ABC personality theory is the essence of Ellis's theory of rational emotional behavior therapy. This theory not only explains the causes of human emotions and distress, but also explains the psychotherapy of eliminating emotional and behavioral distress:

A: activating event

B: belief refers to people's beliefs or beliefs about the event

C: emotional and behavior consequence refers to the emotional and behavioral consequences caused by ideas or beliefs

D: disputing intervention

E: effect refers to the effect of treatment or consultation

F: new feeling refers to the new feeling after treatment or consultation

Ellis believes that the event (a) itself is not the cause of emotional response or behavioral consequences (c). Instead, people's irrational beliefs about the event (b) (thoughts or explanations) are the real reason. Therefore, to improve people's bad emotions and behaviors, it is necessary to persuade intervention (d) the occurrence and existence of irrational ideas, and wait for rational ideas. When persuasion interventions are effective (e) people will develop positive emotions and behaviors, and the psychological distress will be eliminated or weakened, and people will have a new and happy feeling (f).

(A) treatment goals

Many of the methods used in rational emotional behavior therapy are designed to achieve a major goal: "To cultivate a more realistic philosophy of life and reduce the emotional distress and self-defeating behavior of the parties." This is to reduce the blame for errors in life. Or the inclination of others (negative goals) and how to effectively deal with future difficulties (positive goals).

In addition, the following specific characteristics should be cultivated:

1. self-interest

2.Social interest

3. Self-direction

4. Tolerance

5. Flexibility

6.Acceptance of uncertainty

7. scientific thinking

8. Self-acceptance

9. risk taking

10. nonutopianism

11 Self-responsibility

(Two) treatment process

Rational emotional behavior therapy can be roughly divided into four stages in the process:

1. The first stage (explaining stage): explain to the parties that their problems are caused by irrational ideas.

2. The second stage (proof stage): prove to the parties that their emotional distress has always existed because they continue to have illogical thinking and find out this unreasonable idea.

3. The third stage (abandonment stage): make the parties amend or abandon irrational thoughts by refuting the challenge.

4. The fourth stage (reconstruction stage): encourage and teach the parties to establish a more reasonable philosophy of life.

(Three) treatment technology

The rational emotional behavior therapist uses a multi-modal integrated therapy, and uses a variety of cognitive emotional and behavioral techniques, depending on the situation of the individual.

1. Cognitive technology: the role of refuting irrational ideas, cognitive homework, changing self-information, and humor.

2. Emotional technology: rational imagery, role-playing, shame attack drills, use of power and momentum.

3. Behavioral technology: operational constraints, self-management principles, systematic desensitization, relaxation techniques, and demonstration.

(4) Functions and Roles of the Healer

Ellis has proposed seven basic conditions that can become more effective consultants: 1. Wisdom 2. Knowledge of treatment 3. Empathy 4. Perseverance 5. Helping people 6. Scientific insight 7. Accepting reasonable emotion treatment.

(V) Treatment characteristics

1. Emphasize cognition and advocate that rationality overcomes irrationality.

2. Emphasize guidance and direct and speedy guidance.

3. Emphasize the experience here and now.

4. Emphasize facing facts and establishing self-responsibility.

5. Emphasize practical operations, eliminate discomfort and establish adaptive behaviors.

6. Emphasize the initiative of the healer.

Warmth is not the most important in rational emotional behavior therapy. The function of the healer is to be a mentor and the client is a student.