ABC of REBT

The ABC of REBT

Dr. Ellis designed the ABC model of Rational Emotive Behavior Therapy as a way to help people identify and analyze their self-defeating beliefs, feelings, and actions.

A - Stands for the Activating Event or the Adversity. The A can be an actual event, an internal event such as a thought a memory or bodily sensation or an inference about an event.

Examples of potential "A’s":

A driver cuts you off in traffic. An actual external event in the present.

You see a rose and began thinking about a past romance. A memory, an internal event.

You suddenly experience shortness of breath. A body sensation, an internal event in the present.

You say 'hello' to a coworker on the street; she walks by without acknowledging you. You infer (assume) that she is angry with you. An inference about an external event in the present.

You begin thinking about that important meeting with your boss next week. A thought, an internal event referring to the future.

B - Stands for the Belief. These are evaluations about the A.

These beliefs may be on the surface (what Freud called the 'conscious'), in our immediate awareness, or slightly below the surface (in what Freud called the 'subconscious') slightly below our level of awareness.

These beliefs fall into one of two categories: Rational Beliefs (Self Helping) or Irrational Beliefs (Self Defeating).

People often have both rational and irrational beliefs simultaneously.

For example, a driver cuts me off in traffic. (A)
I may have the rational belief that "I would prefer that he not cut me off, that was inconsiderate of him".

However, at the same time I may also have the irrational belief that "He MUST not cut me off like that. It is AWFUL that he treated me that way. He is ROTTEN individual who should suffer for his lack of consideration".

Although, a person may have both rational and irrational beliefs, usually one type of belief is stronger than the other. Generally, rational beliefs contribute to self-helping behaviors and "healthy" feelings and irrational beliefs contribute to "unhealthy" feelings and self-defeating behaviors.

C- Stands for the Emotional and Behavioral Consequence.

Rational beliefs contribute to healthy feelings such as sadness, annoyance, and concern.

Although these feelings may not be desirable, they are considered healthy and natural (For example, if a person lost a close relative, he may have the belief of "I wish that she had not died, but I enjoyed the time I had with her, I will sure miss her" which would contribute to him feeling the healthy feeling of sadness and loss.)

On the contrary, Irrational beliefs contribute to unhealthy feelings such as depression, rage, and or excessive anxiety.

How does one tell if his or her feelings are healthy or unhealthy?

One clue is to look at the intensity of the feeling. Unhealthy feelings are usually more intense. Another clue is to look at the belief, which accompanies the feeling. Is the belief irrational or rational? Probably the best way, however, is to look at the behaviors, which accompany the feeling. Are the behaviors self-helping or self defeating?

For example, if a person lost a close relative, he may have the belief of: "I wish that she had not died, but I enjoyed the time I had with her, I will sure miss her.” This will contribute to him feeling the healthy feeling of sadness and loss. But, he may also have irrational beliefs such as "She MUST not be dead, it is AWFUL- THE WORST THING EVER- that she has died. I CANT LIVE without her." Consequently he would not only feel sad, but also
VERY DEPRESSED, choosing to spend weeks in bed rather than going to work- ultimately losing his job. He is irritable and argumentative with all of his friends and relatives, resulting in them withdrawing from him.

REBT teaches that A does not directly cause C (our feelings and behaviors). But that B greatly influences C.

Once the person has identified the ABC’s he moves on to:

D - Stands for Disputing the Irrational Belief.

Disputing consists of asking questions, challenging the belief, putting the belief "on trial" to determine if it is realistic, logical, and to ultimately determine if it is helping one to achieve his or her goals or if it is only leading to more misery.

and

E - Enacting an Effective new philosophy (establishing a new rational belief to replace the previous irrational belief) a new feeling (a healthy rather than an unhealthy feeling) and more effective new behaviors (self helping rather than self defeating)

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Let me help!
Let me help you to implement the theory of the ABC’s in your unique circumstances. I can effectively help you to identify core irrational believes, and help to dispute them so that it could be replaced by effective coping statements. This will help you to live a much happier and control life. It is a therapy and philosophy which empower you to be your own best therapist. The goal of REBT is USA (Unconditional al Self Acceptance) - UOA (unconditional Other Acceptance) - ULA (Unconditional Life Acceptance).

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