Rational Emotive Behaviour Therapy - What’s it all about?
So first things first, you’ve probably heard of Cognitive Behavioural Therapy (CBT), perhaps you’ve even had it yourself, so let me start by saying that REBT is a type of CBT.
What that means in its most simple form, is that it is both a Cognitive and Behavioural Therapy model - Eg. It is concerned with working on both your thoughts (Cognitions) and what you do (Behaviours).
What separates this type of CBT from the most commonly used model of CBT, is that it incorporates a focus on emotions and beliefs, rather than a sole focus on thought challenging and behavioural exercises.
Now I won’t go deeply into my learnings, but I thought I’d share a few useful pieces that can get you thinking….
One of the most simple and effective things that REBT does, is that it clearly states that certain negative emotions are healthy, important and part of being human. This model of therapy focuses on helping clients move from Unhealthy Negative Emotions, to Healthy Negative Emotions. The model divides negative emotions into two counter parts:
Healthy Negative Emotions
Unhealthy Negative Emotions
And you might be wondering what the difference is, so here’s a little more detail below:
Healthy Negative Emotions:
Are transient, temporary and moving
Produce self-helping behaviours either immediately or after a short time period
Are considered an appropriate response to the adversity faced
Unhealthy Negative Emotions:
Are unmoving, stuck, more permanent
Produce self-sabotaging behaviours
Are considered an inappropriate response to the adversity faced
It can be helpful to remind ourselves that when we face adversity it is often appropriate to feel some negative emotions about those things. And if we have the courage to welcome Healthy Negative Emotions into our experience, for some, it can be a relief to let go of the resistance towards them.
It’s only when those negative feelings fall into the category of Unhealthy Negative Emotions (inappropriate and unhelpful responses) to the adversity, that begin to deep route and hold us back from moving forward, that we need to take action and seek help.
Although this idea of healthy and unhealthy negative emotions isn’t a new concept to me, I like that I can share it with clients in this way. Sharing tools that help my clients improve their psychological wellbeing will always be a part of my mission.
How might thinking of some negative emotions as being healthy and normal change things for you? What if you were to go a step further and even welcome them? What would the acceptance of healthy negative emotions allow you to let go of? Perhaps it’s the constant pursuit of positive emotions, or worries that you ‘shouldn’t’ ever feel negatively, whatever it is, I hope reading this is in some way helpful.