Rational Emotive Behavior Therapy (REBT) Albert Ellis -“People can be irrational and rational…” -Irrational= self-destructive, unaware, lazy, repeat mistakes, grandiose self-destructive, unaware, lazy, repeat mistakes, grandiose -Irrational people feel that they have no options; it’s all or nothing… -Irrational people feel that they have no options; it’s all or nothing… -“I must win the game or I’m a failure…” -“I must win the game or I’m a failure…” -Rational= -self-preserving, reflexive, creative, sensitive, social, actualizing -self-preserving, reflexive, creative, sensitive, social, actualizing -Rational people recognize that they have options… -Rational people recognize that they have options… -“If I win the game it’s wonderful; if I lose, I can learn and get better. -“If I win the game it’s wonderful; if I lose, I can learn and get better. It’s not the end of the world…” It’s not the end of the world…”

Here’s how it works: I. REBT in a nut shell 1. “We tend to live our lives in the following order:” 1. “We tend to live our lives in the following order:” -perceive, think, emote, behave... -perceive, think, emote, behave... Lets say the event is a break-up of a boyfriend or girlfriend Lets say the event is a break-up of a boyfriend or girlfriend 1. perceive-how you view the break-up 1. perceive-how you view the break-up “I really like Sally, so this break-up will be a tough on me…” “I really like Sally, so this break-up will be a tough on me…” 2. think- what you think about the break-up 2. think- what you think about the break-up “Since I want to be with Sally, this break-up is not good…” “Since I want to be with Sally, this break-up is not good…” 3. emote-how you feel about the break-up 3. emote-how you feel about the break-up “I want to be with Sally but I can’t so I feel depressed and angry…” “I want to be with Sally but I can’t so I feel depressed and angry…” 4. behave-How you react to the break-up 4. behave-How you react to the break-up “Since I feel depressed and angry I will act depressed and angry…” “Since I feel depressed and angry I will act depressed and angry…”

REBT A-B-C theory at work 1 Activating Event Break-up with Sally Belief Break-up = failure “I must be with Sally, or I’ll be miserable…” Consequence Anger, depression “Sally and I broke-up so I must be a failure…” “Life stinks…” Disputing Intervention Reframe the situation “I will not die…” “Break-up=learning experience…” “Break-up=freedom…” “Break-up=fresh start…” Effect “Break-up is not so bad…” “I’m just fine alone…” “I learned something…” “I’ll find someone else…” (new) Feeling “Freedom is good…” “I’m smarter from this experience…” “I’ll survive…” “I feel fine…” AB C D E F

REBT A-B-C theory worksheet 1 Activating Event Belief Consequence Disputing Intervention Reframe the situation Effect (new) Feeling AB C D E F

II. How can I take control of my feelings and emotions? 1. Use the A-B-C worksheet for any situation that disturbs you. disturbs you. 2. Review your responses on the worksheet. 3. Trust the process. “Society inflicts consequences on people whether we like it or not…”