REBTPhase 1 of ABCsHomeworkTable of ABCsQuotations on MustsRelated Pages6 Groups of Topics9 Skills & Topics
REBT’s Theory of Emotions (A+B=C)
- Rational Emotive Behavior Therapy = REBT
- Garden will teach you an easy and effective Cognitive Behavioral Therapy (CBT & REBT) system.
- REBT practitioners can update their practice for greater effectiveness and efficiency with Not.
“Resolve to dismiss thy judgment about an act as if it were something grievous and thy anger is gone.” —Marcus Aurelius
- Read and discover how CBT, REBT, & Stoicism evolved into one system: STPHFR.
Rational Emotive Behavior Therapy (REBT)
- Click for pages of information on REBT.
PHASE I: A + B = C
LEARNING TO IDENTIFY As, Bs, Cs, & THEIR INTERRELATIONS
A = Activating Event
- That is, what happened, the trigger, the incident, the start, the stimulus, the salient part of the experience, the pushing of your button(s), what you reacted to, what got you going, what got you started.
B = Belief
- How you interpreted the situation, your shoulds, and musts about it, your self-talk, what you told yourself it meant.
- How you judged the behavior, or what you judged it as.
- Your reactive thoughts about A.
- The area or part of the experience that we are responsible for, and so can control or change.
C = Consequence
- That is, what feeling(s) and behavior(s) result because of your B’s about A.
- What do you do and what do you feel as a result of A + B?
4 PHASE I PURPOSES
- Learn to identify simply and clearly the event, A, that you reacted to.
- Learn to identify what you thought about A, in the forms of shoulds and musts, which is B.
- Learn to identify what you felt as a result of A + B, which is the first part of C, and also what you did as a result of A + B, which is the second part of C.
- Learn that A is not = to C, but only A + B = C.
- Read and discover how CBT, REBT, & Stoicism evolved into one system: STPHFR.
HELPS FOR DOING THE HOMEWORK
“Practice is the only magic in counseling.” —Kevin Everett FitzMaurice
A of the ABCs
- The A needs to be stated simply and cleanly.
- Examples: he or she pushed me, they called me a name, they looked at me disapprovingly, they were late, they were early, I didn’t get what I wanted (name it), I didn’t get what I deserved (name it), when they do such and such, whenever such and such happens, this or that happened, etc. Keep it to a behavior or action and don’t use feelings for now.
B of the ABCs
- The B needs to be stated in a must or should sentence.
- You need at least one B for each part of your C, for each emotion and behavior.
- There can be more than one B for each part, and one B can be about more than one part.
- Examples: I must be perfect, I must do better, You shouldn’t be that way, You should be nicer to me, They should treat me fairly, That shouldn’t have happened. Be specific.
C of the ABCs
- The C needs to be stated in feeling words such as: glad, sad, mad, afraid, ashamed, lonely, hurt, guilty, distressed, contemptuous, surprised, disgusted, interested, joyous.
- You can have more than one feeling, but, for Phase 1, give no more than three.
- The C also needs to be given in a behavioral format, that is, what you did.
- Examples: I hit her or him, I shouted at them, I walked away, my body went limp, I withdrew, my stomach turned over, I began to sweat, I just sat there and did nothing. Keep to the immediate behaviors, not what you did later.
GENERAL OBJECTIVES FOR DOING REBT HOMEWORK
- Stop rating the self.
- Stop judging yourself as your behavior. Accept yourself and judge your behavior.
- Rate your behavior but not your person. Stop accepting yourself as thought.
- Work to eliminate irrational beliefs.
- Become less reactive.
- Become freer.
- Become more tolerant.
- Become more accepting.
- Have fewer buttons that people can push and manipulate you with.
- Have less violent emotions.
- Have less extreme feelings and thoughts.
- Regain power over your emotions.
- Read and discover how CBT, REBT, & Stoicism evolved into one system: STPHFR.
Rational Emotive Behavior Therapy (REBT)
- A condensed-table version of the ABCs of REBT.
- Click for a list of pages on CBT & REBT.
Extra Information
- Compare the ABCs of REBT to STPHFR.
- Read and discover how CBT, REBT, & Stoicism evolved into one system: STPHFR.
Quotations about Demandingness (Musturbation)
Listed Alphabetically
“A mature person is one who does not think only in absolutes, who is able to be objective even when deeply stirred emotionally, who has learned that there is both good and bad in all people and in all things.” —Eleanor Roosevelt
“Each of us does, in effect, strike a series of ‘deals,’ or compromises, between the wants and longings of the inner self, and an outer environment that offers certain possibilities and sets certain limitations.” —Maggie Scarf
“Happy is the man who early learns the wide chasm that lies between his wishes and his powers.” —Johann Wolfgang von Goethe
“Hell, there are no rules here—we’re trying to accomplish something.” —Thomas Edison
“In all things have no preferences.” —Miyamoto Musashi
“Life is under no obligation to give us what we expect.” —Margaret Mitchell
“The truth is what is. And what should be is a fantasy—a terrible fantasy.” —Lenny Bruce
“There are three musts that hold us back: I must do well. You must treat me well. And the world must be easy.” ―Albert Ellis
“To understand the actual world as it is, not as we should wish it to be, is the beginning of wisdom.” —Bertrand Russell
“What has always made a hell on earth is that man has tried to make it his heaven.” —Friedrich Holderlin
- Read and discover how CBT, REBT, & Stoicism evolved into one system: STPHFR.
Related Pages of Free Information
- 7 Thinking Errors of CT
- 9 Fundamental Thinking Errors
- Albert Ellis: “New Yorker” Article
- CBT, CT, & REBT Cognitive Psychotherapies: List Pages
- Coping Skills: Free Help
- Counseling Issues: Free Help
- Ego & Self-Esteem Fast-Facts
- Emotional Responsibility: List Pages
- Exercises & Techniques: List Pages
- Feeling & Coping: Fast-Facts
- Musts: Friend & Foe
- REBT (Rational Emotive Behavior Therapy): List Pages
- REBT Is Deeper than CBT, CT, & Other Counseling Theories
- REBT Video Demonstrations Online
- REBT Website (www.albertellisinstitute.org)
- REBT’s 4 Issues As a System
- REBT’s 10 Must Scripts for Life
- REBT’s ABCs of Emotions
- Self-Esteem Issues: List Pages
- Unconditional Self-Esteem (USE): Defined
- Read and discover the best diagrams and maps of how people play games with your mind and heart.
- Read and master the life skill of acceptance using the best combination of CBT, REBT, & Stoicism.
6 Groups of Topics Menu
- 1. Pages by Topic
- 2. Fast-Facts by Topic
- 3. Quotations by Topic
- 4. Poems by Topic
- 5. Scripture by Topic
- 6. Websites by Topic
- Read and discover how CBT, REBT, & Stoicism evolved into one system: STPHFR.
- Read and discover the world’s best breathing exercise for your feelings and stress.
9 Skills & Topics Menu
- 1. Anger Skills & Topics
- 2. Blame Skills & Topics
- 3. Communication Skills & Topics
- 4. Coping Skills & Topics
- 5. Counseling Skills & Topics
- 6. Praying Skills & Topics
- 7. Recovery Skills & Topics
- 8. Responsibility Skills & Topics
- 9. Thinking Skills & Topics
- Read and discover how CBT, REBT, & Stoicism evolved into one system: STPHFR.
- Read and discover the world’s best breathing exercise for your feelings and stress.
