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:: Health Conditions - Depression
- Rational Emotive Therapy RET
Cognitive Therapy: Rational Emotive Therapy - RET
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Rational Emotive Therapy tells us about the ABC's of emotional
life. It is practical and easy to apply.
- "A" stands for "Actual Event" and
represents what happens to you in life.
- "B" stands for a "Belief" about what
happened.
- "C" stand for the "Consequence" of
the event on mood and behavior.
In life it appears to us that events happen and that the
events cause our moods and behavior. It appears that A (an
event) causes C (a consequence). So, if a friend breaks your
trust you may be hurt and depressed. You may later tell someone
that your friend has ruined your life and has made you miserable.
However, in order to be hurt and depressed
you have to have a belief about what happened. You must be
thinking in a certain way. It is your belief or thinking that
is creating your reaction. You might be thinking, "It
is horrible. It is terrible. I have been betrayed. I'll never
trust again."
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A
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B
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C
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Actual Event
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Belief
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Consequence
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Broken Trust
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It is horrible and terrible
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Hurt and Depressed
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It is your belief that is creating the consequence. Change the
belief and the result will change. What else could you be telling
yourself? What might be a more realistic assessment of the event?
You could be thinking, "This is tough and I don't like
it but I am glad that I found out now rather than later. I made
a mistake, but I can learn from it. I can get through it."
You reaction might be one of hurt and disappointment which is
a more realistic response. You would not fall into a state of
depression and misery.
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A
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B
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C
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Actual Event
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Belief
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Consequence
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Broken Trust
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It is tough but at least I found out
now. I can get through it
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Hurt and disappointed
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Changing your belief changes the result.
Your belief will show up in the inner dialogue that you have
with yourself. It is in the "Voice of Conscience"
that talks to you about life.
This is the "Voice" that often speaks up when you
look in the mirror or get on the scales. It can talk you into
a lot of trouble. Learn to pay attention to this inner voice
and be sure that it is realistic. Don't fall into a negative
pattern of worry or self-criticism which can only make matters
worse. Realistic thinking will lead to realistic consequences
over which you have a sense of control.
When you do find a negative belief then you must challenge it.
You do this with steps D and E of the ABC model.
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A
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B
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C
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D
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E
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Event
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Belief
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Consequence
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Dispute
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New Effect
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Broken Trust
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It is horrible and terrible. I will
never get over it.
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Hurt and depressed, and feeling helpless.
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It is tough but I found out now. I
can get through it.
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Hurt and disappointed, but still in
control
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"D" stand for dispute. Dispute means that once you
have identified a negative or irrational belief you challenge
it. You dispute it. You create a more realistic view and a
more supportive inner dialogue.
A new dialogue leads to "E" which stands for "Effect"
- a new effect. The result of a different belief is a different
response. The same event now leads to different emotions and
behaviors. With a new dialogue you regain control of your
life.
Remember the ABC's of emotional life. Always evaluate your
"self-talk" and don't talk yourself into more trouble
than you need. Remembering your ABC's will help you to make
life go better.
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