Albert Ellis, created the theory of the emotional "ABC", a cryptic name that serves to facilitate the didactic and educational work that Ellis also boasts. He tried to establish the main "Irrational Beliefs" that we mostly share the people of western societies, either by education, trends biological, social influences etc, and that it is convenient to combat to achieve greater personal development and Social.
In this Psychology-Online article, we will expose the Emotional ABC of Albert Ellis, the cornerstone in his theory of rational emotive therapy and we will give you examples.
Index
- Trigger event
- Thoughts and beliefs
- Emotional and behavioral consequences
- Irrational beliefs debate
- Rational Emotional Therapy: Beliefs Debate
Triggering event.
The trigger event It is the fact that happens to us or we encourage it to happen to us, because it can come from both the outer world and our inner world; it can be something visible to the naked eye or something that does not have a certain specificity (it can be a road accident or a concern for a sick relative or something that may happen; an argument with another person or a relationship problem with someone you want to avoid ...)
It is convenient at this point to try to adhere to the facts in the most faithful and objective way possible, without making excessive subjective evaluations. The video camera checking technique can be used. Suppose that what happens to us happens through a movie that we watch. Let's try to appreciate the details of the Triggering Event from a distance, as raw data. Are we being objective with our previous assessment? Are we exaggerating things?
EXAMPLE
- TO. Triggering event: "My lover has left me for another love."
Thoughts and beliefs.
For Albert Ellis's emotional ABCs, beliefs and cognitions they refer to what we think or the ideas we make about the trigger event, of what happens to us in reality. We all have certain thoughts or beliefs about what happens to us; Though sometimes thoughts are "automatic," they cross the mind like "lightning", without our being sufficiently aware of them. For this reason, many times, we tend to consider that the facts (triggering events) "provoke" us certain feelings or behaviors.
Beliefs can be rational or irrational. The former help us to feel good or satisfied with ourselves, even if they are negative emotions (such as sadness for a loss). Irrational beliefs are often not very logical, not based on evidence and extremist tendencies, exaggerated or excessively demanding of ourselves or of others. others, which can cause us both inappropriate feelings (depression, excessive guilt, anxiety, anger etc.) and self-destructive behaviors (addictions, violence, suicide etc.)
EXAMPLE
- TO. Triggering event: "My lover has left me for another love".
- B. Thoughts and Beliefs: "I can't go on without him / her. I am a loser because she has left me. It's terrible that she / he left me". "I will never find another love".
Emotional and behavioral consequences.
Already considered, in some way, previously, are the answers that we give to activating Events. Normally we tend to think that they directly provoke emotions and behaviors. If so, we would all have the same behavior when faced with similar events, which is not true. This is because it is mediated by B, beliefs and cognitions.
The emotional and behavioral changeThus, it is largely determined by the change in our way of thinking or how we interpret the Triggering Events or events. Faced with the same event (failing an exam), you can answer differently: Depression, sadness, guilt, disappointment, frustration, indifference. anger etc. according to rational or irrational thoughts that we keep when interpreting it.
EXAMPLE:
- TO. Triggering event: "My lover has left me for another love."
- B. Thoughts and Beliefs: "I can't be without him / her. I am a loser because she has left me. It's really terrible that he left me. I will never find another love."
- C. Emotional Consequences: "I feel sad. I feel furious. I feel unworthy. Y: I don't eat. I do not sleep. I drink too much alcohol. Miss work."
Irrational beliefs debate.
At this point we give a qualitative leap, from the descriptive aspect (A, B, C) to the therapeutic practice. The debate We do it to overcome problems created as a result of the irrational interpretation of activating events that has led us to inappropriate and self-destructive behaviors and emotions.
To debate irrational beliefs We must first try to become aware of our irrational beliefs. Identifying them is sometimes more difficult than refuting them. When an inappropriate feeling occurs to us or we behave inappropriately in our interests, it is It is convenient to "rewind" backwards and consider what irrational thoughts or beliefs we hold about the facts. Subsequently, irrational beliefs are discussed with questions such as:
- Where is the evidence that ???
- Where is it written or where is the law that says ???
- Why does this have to be like this ???
- How does this way of thinking affect me ???
All kinds of questions should be used that help to challenge or expose irrational beliefs.
EXAMPLE:
- TO. Triggering event: "My love has left me for another."
- B. Thoughts and beliefs: "I can't be without him / her. I am a loser because she has left me. It really is terrible. I will never find another love. "
- C: Emotional consequences: "I feel sad. I FEEL furious. I FEEL unworthy. I can't eat, sleep, I don't go to work. I drink too much alcohol."
- D: DISPUTE! CHALLENGE! DEBATE!: Challenge irrational self-talk, ask "WHY... WHERE IS THE EVIDENCE? WHERE IS THAT WRITTEN?"
Rational emotive therapy: belief debate.
This point also falls within what we consider the strategy for change or therapeutic practice. It is the final step in the emotional ABC of Albert EllisIn order to correctly perform rational emotional therapy, the beliefs that we have and that arise from day to day must be placed under an analytical focus.
If we have correctly carried out the cognitive restructuring or change of beliefs towards a more rational thought, the new emotional and behavioral effects They must be less self-destructive, they will help us more in our interests and make us feel better about ourselves. We do not necessarily have to feel happier, since we have considered that negative emotions may exist, but yes, we have contributed not to enter a circle vicious of problems that create new problems, such as severe depression or difficulties in adapting when feeling strong anxiety in situations social.
In the illustrative example that we have considered, the effectiveness of the debate leads us to feel more strongly to restart another relationship, perhaps more positive, or to consider the possibility of living happily without the need of a partner, or to learn from the mistakes made to correct them in the future, forgetting the past and living the present.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to The Emotional ABC of Albert Ellis, we recommend that you enter our category of Emotions.
