Rational Emotive Therapy and irrational beliefs

Rational Emotive Therapy (RET) It is a form of therapy that is framed within cognitive-condcutual therapies and its main author is Albert Ellis, who proposed the model during the second half of the 20th century.

The early start of this approach began with the development of a whole philosophical system and a set of self-instructions that the The same author, curiously, would end up applying himself in order to solve his own emotional problems, highlighting his anxiety Social.

But this contribution to the history of psychology is more than just a therapeutic tool. It also tells us a lot about how that part of us that is based on irrational beliefs works.

• Related article: "Types of psychological therapies"

Basic operation of Rational Emotive Therapy

The irrational term used in the RET can easily be confused. From this model, we act rationally when we feel appropriately and we act in a functional way according to our goals.

Irrational beliefs, therefore, refer to those cognitive phenomena that mediate our emotions and our behavior and that take us away from our goals.

Explained very succinctly, the rational-emotional therapist would be in charge of detecting the irrational beliefs of the patient that are causing you emotional suffering and take you away from well-being. Through skill training, dialogue, and task prescribing, the therapist tries to reformulate these irrational beliefs and replace them with rational beliefs.

These rational beliefs are defined in the RET as those that help the person:

1. To present or choose for herself certain values, purposes, goals and ideals that contribute to happiness.
2. To use effective, flexible, scientific and logical-empirical ways to achieve these values ​​and goals and to avoid contradictory or counterproductive results.

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Convenient and inconvenient feelings

From the RET, a difference is made between convenient feelings and inconvenient feelings

A convenient feeling can be positive (love, happiness, pleasure, curiosity) or it can be negative (pain, regret, discomfort, frustration, displeasure). Regardless of whether they are positive or negative, convenient feelings help us to minimize or eliminate the blockages or frustrations that occur when for some reason we do not see our wishes fulfilled and preferences.

On the other hand, inconvenient feelings, in addition to not helping us to see these wishes and preferences fulfilled, generate additional suffering. Negative inconvenient feelings (depression, anxiety, inadequacy, despair, worthlessness) tend to make circumstances worse. Positive inconvenient feelings (bombast, hostility, and paranoia) produce a ephemeral feeling of well-being that soon produces unfortunate and greater results frustrations.

Convenient feelings tend to lead to desirable behaviors, and inconvenient feelings tend to lead to inconvenient behaviors. Some intensify their own development and coexistence, others are counterproductive and socially harmful.

Irrational beliefs, inconvenient feelings, and inconvenient behaviors they are three interactive elements that generate a dangerous vicious circle.

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The ABCs of irrational thinking

To understand the role of irrational beliefs, it is helpful to become familiar with the ABC scheme. In this scheme there are three elements:

TO. Events

B. Beliefs

C. Consequences

The A stands for Triggering Events. These are nothing other than the circumstances that we encounter in life when we pursue our goals. They are the things that happen to us.

These events, these things that happen to us, give rise to a series of consequences.

In the ABC scheme, the C is the Consequences. These consequences are of three types:

• Behavioral
• Emotional
• Cognitive

According to this scheme we could deduce that A (what happens to us in life) explains our reactions C (Consequences), or what is the same: events explain why we act the way we do, why we feel this way and why we think this way. However, this is not exact, as there is an element missing in the scheme, this element is B: Beliefs. This element is what mediates between what happens to us and how we react. In other words: "There is nothing good or nothing bad, but thoughts that make it that way." Shakespeare.

If in the B of the scheme we have Rational Beliefs, the Consequences derived from the Events will be adjusted, adapted, in other words: healthy. If, on the contrary, we have Irrational Beliefs, the Consequences derived from the Events will be misadjusted, misfit, they will cause us unproductive suffering and will contribute to the creation and maintenance of psychological symptoms.

An example of irrationality

Juan loses his job. Juan believes that he needs his job to be happy. Juan falls into a deep depression.

Event: Loss of employment. Thought: "I need this job to be happy." Consequences:

• Behavioral: shutting yourself up at home, isolating yourself, not looking for work.
• Emotional: deep sadness.
• Cognitive: "I am useless, I will not achieve anything, I will not go back"

Pedro loses his job. Pedro wishes he hadn't lost his job, but he assumes it is better to be flexible and look for another option. Peter he looks for other alternatives.

Event: Loss of employment. Thought: "I liked my job, I'd rather keep it but it's not essential." Consequences:

• Behavioral: looking for work, moving on with his life adjusting to the new situation.
• Emotional: some moments of decline and others of mood improvement.
• Cognitive: "Too bad they fired me, I'll look for something else, what if I set up a company?"

The same thing has happened to Juan and Pedro, but their interpretation of the situation is very different and this interpretation leads to very different results.

Main Irrational Beliefs

In his first formulation, Albert Ellis synthesized in 11 Irrational Beliefs the main thoughts that induce us to discomfort:

1. Irrational search for affection

It is an extreme need, for the adult human being, to be loved and approved by each significant person in your environment.

We all want to be loved and approved, but this is not always possible, sometimes even with regard to our own family.

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2. Radical self-reliance

To consider myself as a valid person, I must be very competent, self-reliant, and able to achieve anything I set my mind to.

Having virtues and competencies that we pride ourselves on is healthy, but supporting something as important as self-worth on these foundations is dangerous.

3. Resentment

People who don't act like they "should" are vile, evil and infamous and they should be punished for their wickedness.

People do things the best they know or can, those who commit acts that we consider unjust. They do out of ignorance, because they are mired in emotional states that they cannot control, because they are confused, etc. Everyone can correct themselves.

4. Dramatization of problems

It's terrible and catastrophic that things do not work as one would like.

Sometimes things don't go the way you want, "If life gives you lemons, make yourself lemonade."

5. We can't control our lives

Human misery and discomfort are caused by external circumstances, and people have no ability to control their emotions.

It is not the events that make us suffer but the interpretation we make of them. We can learn to identify and control our emotions.

6. Obsessions

If something is or could be dangerous, I must feel terribly uneasy about it and I must constantly think about the possibility of it happening.

Constantly preventing danger is not only unsustainable for the body and mind, but it is also useless, as there are things that are beyond our control. You have to learn to tolerate uncertainty.

7. Avoiding problems is the best

It is easier to avoid the responsibilities and difficulties of life than to face them.

Denying or hiding the problems does not make them go away, this can relieve us for a while but then the problem will continue to be present and may have worsened.

8. You have to be under someone's protection

I must depend on others and I need someone stronger to trust.

Asking for help when one is not able to do something for oneself is legitimate and wise, human beings are social animals and we help each other. However, one must not fall into constant and absolute dependence, one must learn to develop their capacities and their autonomy.

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9. Wounds don't heal

What happened to me in the past will always affect me.

Analyzing the past helps us understand the present and avoid repeating problems in the future. Living constantly trapped in the past makes us lose the only moment in which we can really exist: the present moment.

10. Others' problems are ours

We should feel very concerned about the problems and disturbances of others.

Empathy, compassion, caring for our fellow man... is something commendable and human, however we don't help if we get carried away for the miseries of others. We do not help those who are suffering nor do we help ourselves.

11. Extreme perfectionism

There is a perfect solution for every problem and if we don't find it it would be catastrophic.

Sometimes there are many ways to solve a problem: 3 + 3 = 6, the same as 5 + 1 = 6 or the same as 8-2 = 6. Often there is no perfect solution because when solving a problem other new problems appear.

The good thing about being more rational

In summary, the central idea of ​​the RET is that thought plays a crucial role in human sufferingregardless of the circumstances. Adopting a more rational thinking style prevents us from discomfort and helps us achieve our vital goals.

Irrational Beliefs can be summarized in demands that one has towards oneself, towards others or towards the world. Let's learn to change our demands for preferences for a healthier life.

Bibliographic references:

• Ellis, A & Grieger, R.. (1990). Manual of rational emotive therapy. Bilbao: Editorial Descalrée de Brouwer, S.A.