What does REBT stand for?
Rational Emotive Behavioral Therapy
What does the A stand for? Provide an example.
Activating event
Dispute the following: "I did so bad on my exam. I'm a complete failure"
I may not have done well on the exam but the exam doesn't define who I am
"If I can't be perfect, I am worthless to others"
All or nothing thinking
Who is the founder of REBT?
Albert Ellis
What does the B stand for? Provide an example.
Beliefs
Identify the ABCs: "I got angry when they were late. They don't care about me"
A: They were late
B: They don't care about me
C: Anger
Overgeneralization
In REBT, it is believed that ____ influence ____ which therefore influence ____.
Thoughts influence emotions, which therefore influence behaviors
What does the C stand for? Provide an example.
Consequences
Reframe this belief: There's something wrong with me. I shouldn't be this anxious about this situation
My anxiety actually helps protect me from danger and just because I am struggling to manage it at this moment does not mean something is inherently wrong with me.
Catastrophizing
What is the main goal of REBT?
To help us recognize and alter irrational beliefs to overcome distress
What does the D stand for? Provide an example.
Disputing to challenge the irrational belief
Identify the ABCs: My significant other and I got in a fight after he said I am too "clingy". This led to me withdrawing completely since he clearly does not care about me.
A: Fight with significant other, significant other saying I am too clingy
B: He doesn't care about me
C: Withdrawing from the relationship
"That person at the store gave me a dirty look. She must think she's better than me or something"
Jumping to conclusions/mindreading
How can REBT help with anxiety/stress?
It helps you recognize the thoughts that contribute to stress and can help reduce stress by replacing irrational beliefs with rational ones
What does the E stand for? Provide an example?
Effective new belief/new Effect
Create your own situation and identify ABCs
"I got an A on my exam but it's probably just because the professor was being lazy when grading or just gave everyone As. It could even be because of an error with the grading system"
Minimization