W11 - Rational and irrational beliefs

Question 1

What does REBT stand for?

Answer 1

Rational-emotional behaviour therapy

• people are aware of irrational beliefs but hold onto them
• our cognitions can reinforce our own distress
• Cognitions->emotions-> behaviour

Question 2

Basics of REBT:

Answer 2

Adversity -> Beliefs -> Consequences
OR
Adversity -> Irrational Beliefs -> Unhealthy Negative consequences
- very few of us will try to understand and make sense of our beliefs about the world around us

Question 3

Irrational beliefs are…

Answer 3

• Inconsistent with reality
• non-pragmatic - unhelpful
• Lead to unhealthy negative emotions
• lead to maladaptive behaviours

Question 4

Rational beliefs are…

Answer 4

• consistent with reality
• pragmatic - helpful
• lead to healthy negative emotions
• lead to adaptive behaviours e.g. preparation

Question 5

Are irrational beliefs a problem?

Answer 5

yes

• they are consistently associated with heightened anxiety, feelings of anger, shame ad psychopathological conditions including depression and suicide thoughts
• maladaptive behaviours

Question 6

What does Ellis define as thinking errors 1987

Answer 6

• ignoring the positive
  exaggerating the negative
• overgeneralisation
• the MUSTS - “mustabatory’ thinking

Question 7

Musts thinking in sport examples

Answer 7

• Injury -> I can’t stand being injured, I’m useless -> depression
• Deselected -> I must be treated fairly by the coach -> anger
• failure -> I must always succeed and its terrible to fail -> anxiety

Question 8

Applying REBT: smart thinking process steps

Answer 8

1. recognise
2. evidence
3. logic
4. pragmatism
5. replace
6. commit

Question 9

1. Recognise

Answer 9

• understand the abc process
• what am I telling myself about the situation that is causing unhelpful feelings and behaviours.
• helps to identify irrational thoughts and feelings

Question 10

2. Evidence

Answer 10

start to dispute the thoughts people are having

Question 11

3. Logic

Answer 11

• use self regulation stately - rate things from 0-100: put things into perspective
  e. g. Mackleroy - lost tournament - realised it was not that bad after he had done charity work in a country that had been hit by a natural disaster

Question 12

4. Pragmatism

Answer 12

• how helpful are these thoughts?

- emotions are healthier after a try to win or a want to win mindset the that of a must win

Question 13

5. Replace

Answer 13

• get people to write down their new cues about better thinking and beliefs
• be aware of disputing them and replacing them with something more helpful

Question 14

6. Commit

Answer 14

• rational thinking statements daily to reinforce rational thinking
• need to maintain these new thoughts and beliefs

Question 15

Importance of homework?

Answer 15

• fundamental part of REBT

- between sessions they are given tasks to try out their new thinking strategies

Question 16

What is rational-emotive imagery?

Answer 16

• tool used to visual things and talking to themselves healthily

Question 17

What is flooding?

Answer 17

• sticking with an experience even though it feels uncomfortable until it feels okay
• encourages resilience

Question 18

What is paradoxical behaviour?

Answer 18

• Doing things you want to avoid - making you see them as not as bad as you think they will be

Question 19

REBT workshops

Answer 19

• a single workshop works in the short term as behaviour averted bad soon after
• a several months long workshop worked better in the long run for maintenance of new beliefs

Question 20

What is the Wimbledon example of a good mindset?

Answer 20

in 2013 rafa lost to a guy ranked 135 in the first round of the tournament

• his statement after was this “I tried my best and congratulate the opponent. it is not tragedy it is sport”