9) Cognitive Behavioural Approach 2 Flashcards
Who developed REBT?
Albert Ellis in 1955
What does REBT stand for?
Rational Emotive Behavioural Therapy
What is the central view of the REBT approach?
That the cause of a response is not due to external events that happen and influence us, it’s the way the events are thought about and perceived.
What are the three fundamental goals that Ellis believed we had?
- to survive
- to be free from pain
- to be satisfied with our lives, content
What are the two opposing biological tendencies that Ellis believes we are pulled between?
Self-preservation and Self-destruction
What does it mean to be acting in line with self-preservation?
Rational Living
Give examples of what rational living looks like
achieving goals
becoming actualised (full potential)
being happy
acting in a way that allows you to reach your goals
What does self-destruction refer to in terms of living?
Irrational Living
Give examples of what irrational living involves
irrational thinking
perfectionism
superstition
intolerance of things
How are thoughts and feelings linked?
It is believed by Ellis that what you think is what you will feel i.e.: thinking negative will more likely lead to negative emotions
How are thoughts and feelings represented?
Represented by self-talk or internalised sentences
How does an individuals thoughts and feelings impact behaviour?
We act based on our thoughts which influence our feelings which then influence our behaviour
Can behaviour influence our thoughts and feelings
Yes, depending on how we have behaved and what we have done
What does the ABC Theory of Personality illustrate?
This theory is central to REBT
Illustrates ways events impact us, how we think and perceive them, how we create our own emotional disturbances
Outline ABC Theory of Personality
A - Activating event or Adversity
This is something that happens that leads to some kind of emotional response or may block you from achieving one of your goals
B - Belief
This is the key part, this is the pre-existing belief that you have about the situation, the beliefs you have about life and the world in general. This influences the consequences
C - Consequences
These occur as a result of activating event. They can be emotional or behavioural, healthy or unhealthy
Give examples of emotional consequences
angry, sad, embarrassed, relief, happy
Give examples of behavioural consequences
looking for a new job, reflect on activating event
What are rational beliefs?
Healthy, productive beliefs that are consistent with social reality (they can be backed up by what you can see)
What are irrational beliefs?
Rigid, unhealthy and maladaptive beliefs that don’t change
Explain rational beliefs with regards to the ABC model
Activating event occurs, sabotaging a goal
(rational) BELIEF: I prefer to have my goals unblocked
Consequence:
- may feel frustrated (negative but not unhealthy consequence)
- then individual would adjust their behaviour in a way that addresses challenge
Explain irrational beliefs with regards to the ABC model
Activating event occurs, sabotaging a goal
(irrational) BELIEF: I must have my goals unblocked
Consequence:
- may also feel frustrated
- however more likely to be an extreme emotional consequence.
- May extend to more severe anxiety, self-loathing, more of a self-defeating reaction to activating event.
What are primary beliefs also referred to as?
Musturbations
What does musturbation mean?
This is the irrational belief that things must be a certain way.
These can be split into 3 categories
What are the 3 categories that primary demanding beliefs can be split into?
- beliefs about the self: I have to do well, I must do well
- beliefs about the others: you must treat me well
- broad beliefs of the world: the world must be easy for me, I must find things easy
What are the 3 derivative ways that primary demanding beliefs can be expressed as?
- Awfulizing
- I-can’t-stand-it-itis
- Damning self/others
What does awfulizing mean?
the idea that if things do not go a certain way, it is going to be awful
What does I-can’t-stand-it-itis mean?
the concept of having a low frustration tolerance, the belief that it is going to be unbearable if I fail
What does damning self/others mean?
also known as self or other depreciation and is the belief that if I fail it means I am a complete failure as a person
What is the secondary demanding beliefs?
Where consequences becomes the activating event, triggering a negative spiral
What are the derivatives that secondary demanding beliefs can be expressed as?
awfulizing, I-can’t-stand-it-itis, damning self/other
What are the two categories of neurosis or psychological disturbances outlines by Ellis?
- Ego disturbance
- Low frustration tolerance
What is ego disturbance?
This relates to how individual views themselves
For example:
- I must be perfect
- I must be outstanding
This can lead to personal inadequacy, anxiety, sadness should individual not live up to these high standards of themselves
What is low frustration tolerance?
This refers to the expectations individual has about the external world rather than expectations they have about themselves
For example:
- I am so special that things must be easy and satisfying
- Others must treat me well
- Conditions must allow me to get what I want quickly, easily and comfortably
If individual holds this belief and is faced with struggle, they may feel angry, anxious and upset when expectations are not met
How is irrational, dysfunctional thinking acquired?
- biological tendencies between the two drives (innate)
- social learning (from parents or peers, we look to their beliefs and how they react)
- element of choice (individual chooses to believe irrationally)
How is irrational, dysfunctional thinking maintained?
- biological tendencies
- insufficient scientific thinking
- emphasising one’s ‘Godawful’ past
- reinforcing consequences
In terms of maintenance of dysfunctional thinking, what is biological tendencies?
This is the idea of short-term hedonism
The argument that people only focus on short-term pleasure without thinking of long-term thinking/long-term consequences of an action.
In terms of maintenance of dysfunctional thinking, what is insufficient scientific thinking?
This is the idea that people do not think scientifically.
People do not prove irrational beliefs to be wrong as they are not testing them.
In terms of maintenance of dysfunctional thinking, what is emphasising one’s ‘Godawful’ past?
Refers to an individual primarily focusing on their past rather than the present thus maintaining irrational thought.
By focusing only on the past, it reinforces and maintains irrational thoughts. By not focusing on the present, you are unable to change your present state.
In terms of maintenance of dysfunctional thinking, what is reinforcing consequences?
Avoiding the irrational belief, it reinforces the belief as it To not being challenged.
What is the main goal of REBT?
To change irrational beliefs that leads to consequences
How does the ABC model change to fit the therapeutic approach for dealing with dysfunctional thinking?
Two letters are added: D and E
What does the D stand for as part of the modified ABC model?
Disputing
What does the E stand for as part of the modified ABC model?
Effective new philosophy
What are the two types of change goals that Ellis proposed?
Inelegant change goals and Elegant change goals
Define inelegant change goals
goals that focus on one specific issue
Define elegant change goals
goals that look to change overall outlook and thinking.
Employing anti-musturbatory thinking
Describe features of the therapeutic process
- active-directive structured therapy
- therapist has active role
- therapist leads process and guides sessions
- therapist issues homework
Why is the homework issued by therapist important in therapeutic process?
Homework gives opportunity for client to practise techniques learnt in therapy in real-world between sessions
How long do sessions go on for?
usually every week, 5-50 sessions depending on change goal
Describe the relationship between therapist and client with regards to this therapeutic approach
- empathetic
- genuine
- unconditional acceptance
- appropriately humorous
- client has an active role
What does the therapist teach initially teach client to do?
Detecting irrational thoughts
What does it mean to detect irrational thoughts?
Therapist detects clients irrational thoughts and teaches client how to do with on their own.
Give examples of detecting cognitive irrational beliefs
Language that may indicate irrational beliefs include:
- must
- should
- ought
Give examples of detecting emotional irrational beliefs
individual may express extreme emotions of:
- depression
- guilt
- anxiety
Give examples of detecting emotional irrational beliefs
individual may express:
- depression
- guilt
- anxiety
Give examples of detecting behavioural irrational beliefs
individual may display:
- self-defeating actions
What happens after detecting irrational beliefs?
Detecting alone is not enough, you must dispute the irrational belief
How does a therapist go about disputing the irrational belief?
Through challenging and questioning, showing the client that the belief cannot be supported by evidence
Identify the 3 techniques to used to dispute irrational beliefs
- cognitive
- emotional
- behavioural modalities
Explain the cognitive techniques used to dispute irrational beliefs
scientific questioning
involves asking different types of questions
- functional
- logical
- empirical
- philosophical
Give an example of a functional question
is this belief helping you?
Give an example of a logical question
Does the belief make logical sense?
Give an example of an empirical question
Where is the evidence/the proof of the belief?
Give an example of a philosophical question
Without this belief, could you still get some enjoyment in life?
Name another cognitive technique used in disputing
Rational coping statement
What are rational coping statements?
These are statements you say to yourself that are more rational.
Give examples of emotive techniques
- rational emotive imagery
- role playing
- humour
What is rational emotive therapy?
- This is where client is asked to imagine worst possible activating event they can
- Think about how this would make them feel
- Then client is asked to feel those feelings and hold onto negative emotions for couple minutes
- Goal is to change these feelings into more positive, healthy consequences
- This is done through repeating coping statements and rational beliefs
What is role playing with regards to emotive techniques used to dispute irrational beliefs?
- Client is encouraged to engage in role play of situation that they would find scary in real life
- When client displays signs of anxiety, therapist steps in and says ‘stop, what are you thinking?’
- Aim is to try and catch the irrational beliefs as they are happening
What is humour with regards to emotive techniques used to dispute irrational beliefs?
Using humour to breakdown irrational beliefs by laughing at them
Give examples of behavioural techniques
- shame-attacking
- assignments that challenge demandingness
- Reinforcement
What does shame-attacking mean with regards to disputing irrational beliefs?
- Idea that client would go and so something they would find embarrassing
- Aim is to do this and refuse to feel shame
- Leads to realisation and self-acceptance as looking foolish is not a catastrophe
What does assignments that challenge demandingness mean with regards to disputing irrational beliefs?
- Therapist asks client to do feared behaviour
- Client would learn that consequences of feared behaviour is not so bad
- similar to flooding
What does reinforcement mean with regards to disputing irrational beliefs?
- Using operant conditioning and reinforcement to encourage clients to complete assignments and homework
- using rewards and penalties, this can help with motivation
