Albert Ellis created the theory of emotional “ABC”, a cryptic name that serves to facilitate the didactic and educational work that Ellis also displays. He tried to establish the main “Irrational Beliefs” that people in Western societies mostly share, either due to education, biological tendencies, social influences, etc., and that it is convenient to combat to achieve greater personal and social development.
In this Psychology-Online article, we will expose Albert Ellis’s Emotional ABCs, the cornerstone in his theory of rational emotive therapy and we will give you examples.
Triggering event
He activating event It is the fact that happens to us or we cause it to happen to us, because it can come from both the external world and our internal world; It can be something that can be seen with the naked eye or something that does not have a specific specificity (it could be a road accident or a worry about a sick family member or about something that could happen; an argument with another person or a relationship problem with someone you know). want to avoid…)
It is advisable at this point to try to adhere to the facts in the most faithful and objective way possible, without making excessive subjective evaluations. The video camera checking technique can be used. Suppose that what happens to us happens through a movie that we watch. Let’s try to appreciate the details of the Triggering Event from a distance, as raw data. Are we being objective with our previous assessment? Are we exaggerating things?
EXAMPLE
- A. Triggering event: “My lover has left me for another love.”
Thoughts and beliefs
For the emotional ABC of Albert Ellis, the beliefs and cognitions They refer to what we think or the ideas we have about the activating event, of what happens to us in reality. We all maintain certain thoughts or beliefs regarding what happens to us; Although, sometimes, thoughts are “automatic”, they cross the mind like a “lightning bolt”, without us being sufficiently aware of them. Therefore, many times, we tend to consider that facts (activating events) “cause” certain feelings or behaviors in us.
Beliefs can be rational or irrational. The former help us feel good or satisfied with ourselves, even if they are negative emotions (such as sadness over a loss). Irrational beliefs are usually illogical, not based on evidence and have extremist tendencies, exaggerated or excessively demanding of ourselves or others, which can cause inappropriate feelings (depression, excessive guilt, anxiety, anger, etc.). ) as self-destructive behaviors (addictions, violence, suicide, etc.)
EXAMPLE
- A. Triggering event: “My lover has left me for another love“.
- B. Thoughts and Beliefs: “I can’t continue without him/her. I’m a loser because she left me. It’s terrible that she/he left me“.”I will never find another love“.
Emotional and behavioral consequences
Already considered, in some way, previously, are the answers that we give to the activating Events. Normally we tend to think that these directly cause emotions and behaviors. If this were the case, we would all have the same behavior when faced with similar events, which is not true. This is because it is mediated by B, beliefs and cognitions.
He emotional and behavioral changeTherefore, it is largely determined by the change in our way of thinking or how we interpret the activating Events or facts. Faced with the same event (failing an exam) you can respond differently: sadness, guilt, disappointment, frustration, indifference. anger etc. according to rational or irrational thoughts that we maintain when interpreting it.
EXAMPLE:
- A. Triggering event: “My lover has left me for another love.“
- B. Thoughts and Beliefs: “I can’t be without him. I’m a loser because she left me. It’s really terrible that she left me. I will never find another love.“
- C. Emotional Consequences: “I feel sad. I feel furious. I feel unworthy. Y: I don’t eat. I do not sleep. I drink too much alcohol. I miss work“
Irrational Beliefs Debate
At this point we give a qualitative leap, from the descriptive aspect (A,B,C) to therapeutic practice. He debate We do it to overcome problems created as a result of the irrational interpretation of activating events that have led us to inappropriate and self-destructive behaviors and emotions.
To debate irrational beliefs We must first try to become aware of our irrational beliefs. Identifying them is sometimes more difficult than refuting them. When an inappropriate feeling occurs to us or we behave inappropriately in our interests, it is advisable to “rewind” back and consider what irrational thoughts or beliefs we hold regarding the facts. Subsequently, irrational beliefs are discussed with questions such as:
- Where is the evidence that….?
- Where is it written or where is the law that says…?
- Why does this have to be like this…?
- How does this way of thinking affect me..?
All types of questions should be used that contribute to questioning or revealing irrational beliefs.
EXAMPLE:
- A. Triggering event: “My love has left me for another.”
- B. Thoughts and beliefs: “I can’t be without him/her. I’m a loser because he/she left me. It’s really terrible. I will never find another love.”
- C: Emotional consequences: “I feel sad. I FEEL furious. I FEEL unworthy. I can’t eat, sleep, I don’t go to work. I drink too much alcohol“
- D: DISPUTE! CHALLENGE! DEBATE!: Challenge irrational self-talk, ask “BECAUSE?. . .WHERE IS THE EVIDENCE? WHERE IS THAT WRITTEN?“
Rational emotive therapy: debate of beliefs
This point also falls within what we consider the strategy for change or therapeutic practice. Is the final step in the emotional ABC of Albert Ellisin order to correctly carry out rational emotive therapy, the beliefs that we have and that arise in us every day must be placed under an analytical focus.
If we have correctly carried out the cognitive restructuring or change of beliefs towards more rational thinking, the new emotional and behavioral effects They have to be less self-destructive, they will help us more in our interests and make us feel better about ourselves. We do not necessarily have to feel happier, since we have considered that there may be negative emotions, but yes, we have contributed to not entering a vicious circle of problems that create new problems, such as severe depression or difficulties adapting to the environment. feel strong anxiety in social situations.
In the illustrative example that we have considered, the effectiveness of the debate leads us to feel stronger to restart another relationship, perhaps more positive, or to consider the possibility of living happily without needing a partner, or to learn from the mistakes made to correct them in the future, .
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to The Emotional ABCs of Albert Elliswe recommend that you enter our category.