Emotional – Activity: Understand Emotions
Rational Emotive Behavior Therapy (REBT) is a form of cognitive behavior therapy developed by Albert Ellis. With this method we gain an understanding of how our beliefs about events lead to our emotions.
Activating Event ▪→ Beliefs → Consequences +→
- Activating Event
If our beliefs are based on irrational thoughts, consequences may be negative. But we can insert a mental pause with the SOS method to ask questions and choose more effective rational thoughts for a more positive outcome.
Ask ▪→ Begin to dispute irrational thoughts → Choose effective rational thoughts +→
- What are my feelings?
- Am I seeing this clearly?
- Is this a rational thought? Is it logical and reasonable?
- Is it true? Is it accurate?
- What are the facts? Is there evidence?
- Am I exaggerating or over-reacting?
- Am I mistaken to take this personally?
- Is this an overly pessimistic view?
Begin to dispute irrational thoughts. Some common cognitive distortions:
- All-or-Nothing Thinking
- Discounting the Positive
- Jumping to Conclusions
- Mind Reading
- Fortune Telling
- Magnifying (Catastrophising) or Minimizing
- Emotional Reasoning
- Should Statements
- Labeling and Mislabeling
Choose to substitute effective rational thoughts:
- feelings are caused by beliefs and thoughts, not by events
- not everyone will love me
- nobody is perfect
- there are reasons for behavior
- the universe wasn’t created for me
- worry is not helpful (but planning can be)
- facing problems is better than avoidance and denial
- learn from the past while moving forward
- change is possible
This week, I will notice how my feelings, beliefs and thoughts are connected. I will print an REBT self help form and use it each day. I will replace irrational beliefs and thoughts with rational ones.
more tools for understanding emotions:
- The ABCs of REBT at stressgroup.com
- Printable REBT self help form (pdf)
- Practical Lesson: ABCDEF worksheet from jayuhdinger