Yes, I realise that’s quite a few initials, but it could have been worse.... if I’d gone with Albert Ellis’ founding concept, it would have been “The ABCDE of REBT”...
Both Cognitive Behaviour Therapy (CBT) and Rational Emotive Behaviour Therapy (REBT) have their basis in the concept that it’s not the event which determines the outcome, but what we think, feel and believe about it that determines how we respond, react, and ultimately the consequence for us as an individual.
Ellis’ process of ABCDE more accurately defines the process, and students on the online Certificate in Counselling will find exercises exploring these concepts and processes. Here goes then.
A = Activating Event. This is usually a specific personal event that we may find stressful, limiting, uncomfortable or even paralysing, emotionally, cognitively or physically.
Make that “Driving in London” then.....
B = Belief. This is an irrational belief that we hold about the event. So for me it’s “I can’t do it. I’ll get lost. It’s too stressful. I’ve never done it and I’m too old to start now. I don’t know where I’m going. What if I have an accident? I won’t cope. It’s just way too busy....” You get the picture!
C= Consequence. The outcome for me, based on my belief is that I take the train, or the coach, and then the Tube and/or the bus. And it’s time-consuming, tiring and tedious. It makes visiting family difficult and a military-style operation in planning and timetables. And I avoid it as much as I can.
Both CBT and REBT work on finding a different belief about the event in order to achieve a different outcome, challenging the negative self-talk of our own process.
D = Disputing the irrational belief. Changing my belief about driving in London is not easy. If my negative self-talk turned more positive, it would be along the lines of, “It will be a great sense of freedom and achievement. It will be so good to see the family more often. I can do it – everyone else does!”
E = the Effects of changing the belief i.e the consequences, cognitively, emotionally and physically. Ditch the timetables and days of planning. Be spontaneous! Enjoy the sights – and the driving......
Watch this space!
