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Module 1.1: Rational Emotive Therapy (RET) - A Method to Address Distorted Thinking

Rational Emotive Therapy is based upon a cognitive behavioral approach developed by Albert Ellis.

The goal of this module is to foster a better understanding of how our thoughts influence our emotions and how modifications in our thoughts can lead to a positive change in our emotional state.

Three components are:

1) Event - for example; divorce, marriage, new job

2) Thoughts - this involves our beliefs, attitudes, and interpretations

3) Feelings - this involves an emotional reaction and may be experience both physically and behaviorally

[Diagram]
EVENT -> (do not cause) -> FEELINGS
EVENT -> THOUGHTS --> FEELINGS

According to RET, events do not cause feelings. It is not the event but how we interpret the event (thoughts) that lead to feelings.

Problems in RET

1. RET is not a communication skill (Module 3: Communication and Assertiveness soon). It is intended to decrease intensity and duration of feelings, but not to eliminate them.

2. It is not the only way to deal with problems but it may be a useful tool.

3. It does take much practice but may help fairly immediately to take the edge off feelings

In RET thoughts are divided into two types: rational and irrational. Irrational thoughts are divided into three types; catastrophizing, judgmental, and not assuming responsibility for your feelings.

1. Catastrophizing is making a mountain out of a molehill. It can be identified by such cue words as "always", "never", "need" (it always happens to me, I'll never be able to do it, I need that job, I'll die, I'll fall asleep, I can't stand it). The result of catastrophizing is fear, anxiety, and panic. Rational alternatives would be "sometimes", "I want", "I like", or "I'll be upset".

2. Judgmental thinking involves a devaluation of the entire worth of someone else or yourself. It is irrational because one doesn't know the full story. It can be identified by such cue words as "right", "wrong", "should", "must", name calling (stupid, etc), and blaming ("it's your fault"). The result of judgmental thinking is anger. Rational alternatives would be to clarify what is helpful and what is not helpful, identifying behaviors that are upsetting, and reminding one self that every body makes mistakes, rather than judging or name calling.

3. Not Assuming Responsibility thinking involves giving others control over our feelings. It is irrational because we are responsible for ourselves. It can be recognized by such cue words as "you make me feel", "I have no control", or "I can't change things". The result of not assuming responsibility is to feel helpless, hopeless, and out of control. Rational alternatives might be "I create the way I feel by my irrational thinking", "I can change even the strongest habits by regular work and practice".

*Note: it is important to challenge the belief rather than simply change one's words.*
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