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PSYCH 16: Theories and Techniques in Guidance > RATIONAL EMOTIVE BEHAVIOR THERAPY > Flashcards

RATIONAL EMOTIVE BEHAVIOR THERAPY Flashcards

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1
Q

a type of psychotherapy introduced by Albert Ellis in the 1950s. It is an action-oriented approach focused on helping people deal with their irrational beliefs and learning how to manage their emotions, thoughts, and behaviors in a healthier and more realistic way.

A

Rational emotive behavior therapy (REBT)

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2
Q

REBT can be particularly helpful for people living with a variety of issues, including:

A

● depression
● anxiety
● addictive behaviors
● phobias
● overwhelming feelings of anger, guilt, or rage
● procrastination
● disordered eating habits
● aggression
● sleep problems

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3
Q

irrational beliefs

A

Demandingness
Awfulizing and catastrophizing
Low frustration tolerance
Global ratings of self and others

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4
Q

Believing events “must”
or “should” be a certain way. Eg. “My partner absolutely must love me all the time or it’s intolerable.”

A

Demandingness

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5
Q

Exaggerating the negativity of an event (when things go wrong it is awful and terrible). Eg. “Failing this test means I’ll never get a good job and my life is ruined.”

A

Awfulizing and catastrophizing

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6
Q

Believing you can’t stand or cope with discomfort. Eg. “I can’t bear feeling sad or anxious.”

A

Low frustration tolerance

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7
Q

Judging your people’s worth including one’s own based on a single event. Eg. “Getting rejected means I’m a total loser.

A

Global ratings of self and others

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8
Q

irrational demands

A

demands on oneself
demands on others
demands on conditions of your life

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9
Q

These are ego demands in the form of, “I absolutely must do well and get approval or else I’m no good.”

A

Demands on Oneself

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10
Q

These are grandiose demands in the form of, “You absolutely must treat me well or else you’re no good.”

A

Demands on Others

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11
Q

These are discomfort demands and
frustration tolerance demands in the form of, “My life absolutely must be fair, easy, and hassle-free or else it’s no good.”

A

Demands on the Conditions of Your Life.

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12
Q

MAIN BELIEFS OF REBT

A

● Humans are inherently rational, meaning they have an innate capacity to think logically and solve problems. However, they also have a tendency towards irrational thinking.
● Dysfunctional emotions and behaviors often result from irrational beliefs.
● People can learn to identify and dispute irrational beliefs on their own. This enables them to develop more rational thinking processes and healthier emotions/behaviors.

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13
Q

ABCs of REBT

A

Activating Event/Adversity
Belief
Consequences

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14
Q

The event or situation that triggers
a negative reaction or response

A

Activating Event/Adversity

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15
Q

The irrational thought that you
might have about an event or
situation

A

Belief

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16
Q

Often distressing emotions that
result from the irrational thoughts or beliefs

A

Consequences

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17
Q

DEFs of REBT

A

dispute
effect
feeling

18
Q

This involves actively challenging
the irrational beliefs identified in the previous step.

A

Dispute

19
Q

This refers to developing a more
rational and adaptive belief system.
It involves replacing irrational
beliefs with more realistic and
helpful thoughts.

A

Effect

20
Q

By disputing irrational beliefs and
adopting a more effective
philosophy, individuals can
experience healthier emotions and
behaviors.

A

feeling

21
Q

COGNITIVE DISTORTIONS

A

all or nothing thinking
overgeneralization
catastrophizing
should statements
emotional reasoning
labeling
mental filter

22
Q

Viewing outcomes or traits as absolute rather than on a spectrum. Eg. “If I’m not perfect, I’m a total failure.

A

All-or-nothing thinking

23
Q

Broadly applying beliefs beyond the specific situation. Eg. “All men are selfish jerks.”

A

Overgeneralization

24
Q

Exaggerating or imagining the worst case scenario. Eg. “Getting a bad grade means I’ll flunk out and have a terrible life.”

A

Catastrophizing

25
Q

Unreasonable rules about how you or others “should” behave. Eg. “People should always be kind to me.”

A

Should statements

26
Q

Mistaking feelings for facts. Eg. “I feel stupid in math class, so I must be bad at math.”

A

Emotional reasoning

27
Q

Assigning rigid judgments of
self or others. Eg. “I made a mistake – I’m an idiot.”

A

Labeling

28
Q

Dwelling on the negatives
while ignoring the positives. Eg. “My date said I looked nice but didn’t seem interested. He must have hated me.”

A

Mental filter

29
Q

Techniques of REBT

A

Cognitive Restructuring
Disputing Irrational Belief
Reframing
Mindfulness Practices
Behavioral Activation

30
Q

This technique involves identifying and challenging irrational or unhelpful thoughts, and replacing them with more rational and constructive ones.

A

Cognitive Restructuring

31
Q

This method teaches people to recognize and challenge irrational thoughts by examining evidence that contradicts these beliefs.

A

Disputing Irrational Beliefs

32
Q

involves looking at situations
from different viewpoints to foster a more balanced and intelligent understanding

A

Reframing

33
Q

Through mindfulness, individuals learn to become aware of their thoughts and emotions, helping them to think more clearly in challenging situations.

A

Mindfulness Practices

34
Q

This technique involves engaging in
activities that align with rational thoughts, improving mood and motivation.

A

Behavioral Activation

35
Q

ACTIVITIES AND EFFECTIVENESS

A

Shame attacking exercises
Imagery
Mindfulness
Journaling
Bibliography
Meditation
Role Playing

36
Q

Doing embarrassing activities intentionally to challenge beliefs that we “must” avoid sham

A

Shame attacking exercises

37
Q

Visualizing feared outcomes
coming true but coping well to challenge beliefs about catastrophe

A

Imagery

38
Q

Observing thoughts
non-judgmentally to gain distance from irrational beliefs.

A

Mindfulness

39
Q

Writing about irrational beliefs
and more rational alternatives.

A

Journaling

40
Q

Reading books with REBT
principles to reinforce learning.

A

Bibliotherapy

41
Q

Practicing ___ to
reduce reactivity to thoughts

A

meditation

42
Q

Practicing healthy
responses to situations through imaginary roleplay

A

Role Playing

PSYCH 16: Theories and Techniques in Guidance (15 decks)

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