Albert Ellis Cognitive Behavior Therapy -It is a type of psychotherapeutic treatment that helps patients understand the thoughts

and feelings that influence their behaviors. In most cases, it is a gradual process that a person takes toward a change in behavior. -The underlying concept: our thoughts and feelings play a fundamental role in our behavior. -Goal: To teach patients that they cannot control every aspect of the world around them. But they can take control of how they interpret and deal with things in their environment. -Components 1. Problematic belief -Functional analysis: how thoughts, feelings, situations can contribute to maladaptive behaviors. 2. Actual behaviors that contribute to the problem. Rational Emotive Behavior Therapy (REBT) Premise: Whenever we become upset, it is not the events but our OWN beliefs that have upset us. The idea that our beliefs upset us was first articulated by Epictetus (2000 years ago): Men are disturbed not by events, but by the views which they take of them. The Goal of Happiness - The vast majority of us want to be happy. - Our goal of being happy is often thwarted by the slings and arrows of outrageous fortune. - We either respond through healthy and helpful ways or through unhealthy and unhelpful ways The ABC MODEL - An illustration developed by Dr. Ellis to teach people how their beliefs cause their emotional and behavioral responses: -Activating event(Something happens); Belief (Your belief about the situation); Consequence (Emotional reaction to the belief) -Ex. A: You are falsely accused by your employer of stealing her money from her purse and has

threatened to fire you. B: (She has no right to accuse me! Shes a bi@#$*!); C: You feel angry. -A does not cause C. It is B that causes C. The Three Basic Musts -The beliefs that upset us are all variations of the three common irrational beliefs. -Each contains a demand about ourselves, other people, or the world in general. It is the demanding nature of the beliefs that causes the problem. 1. I must do well and win the approval of others for my performances or else I am no good. 2. Other people must treat me considerately, fairly and kindly, and in exactly the way I want them to treat me. If they don't, they are no good and they deserve to be condemned and punished. 3. I must get what I want, when I want it; and I must not get what I don't want. It's terrible if I don't get what I want, and I can't stand it. Anxiety, depression, shame, guilt

Rage, passiveaggression, acts of violence

Self-pity, procrastination

-Less demanding and more flexible beliefs lead to healthy emotions and helpful behaviors. Completing the ABCD -The goal of REBT is to help people change their irrational beliefs into rational beliefs. Changing beliefs is the real work of therapy and is achieved by the therapist disputing the clients irrational beliefs.

Insight -We all think irrationally from time to time. We can reduce the frequency, the duration, and the intensity of our irrational beliefs by developing these three insights: 1. We dont merely get upset but mainly upset ourselves by holding inflexible beliefs. 2. No matter when and how we start upsetting ourselves, we continue to feel upset because we cling to our irrational beliefs. 3. The only way to get better is to work hard at changing our beliefs. It takes practice, practice, practice. Acceptance -Emotionally health human beings develop an acceptance of reality even if the reality is highly unfortunate and unpleasant. -Three types of acceptance: 1. Unconditional self-acceptance Beliefs: a. I am a fallible human being; I have my good points and my bad points b. There is no reason why I must not have flaws. c. Despite my good points and my bad points, I am no more worthy and no less worthy than any other human being. 2. Unconditional other-acceptance Beliefs: a. Other people will treat me unfairly from time to time. b. There is no reason why they must treat me fairly. c. The people who treat me unfairly are no more worthy and no less worthy than any other human being. 3. Unconditional life-acceptance Beliefs: a. Life does not always work out the way Id like it to. b. There is no reason why life must go the way I want it to. c. Life is not necessarily pleasant but it is never awful and it is nearly always bearable.