Irrational beliefs

What is rational emotive behaviour therapy, REBT

• Developed by Dr. Albert Ellis in 1955

• Action orientated therapeutic approach, working and talking to clients

• Aims to replace self defeating (irrational) thoughts, feelings and behaviours with more effective alternatives

What is the irrational beliefs theory and traditional outcomes of it

• Based on Ellis work, irrational beliefs are thoughts that lack logic or evidence

• The traditional view is that irrational beliefs are linked to negative outcomes

• However to challenge this assumption it is thought that not all irrational beliefs result in negative outcomes, some may have positive outcomes such as:

• Stress reduction in uncertain situations (superstitions)

• Optimistic cognitive bias (belief in good luck)

• Motivational (facilitating conditions)

• Meta-cognition (double think)

Core principles of REBT

• Rational vs irrational thought

• Rational thought supports fundamental goals, purposes and values for happiness and satisfaction

• Whereas irrational thought sabotages these goals leading to self defeating behaviours

• Eg, choosing self-helpful actions to enhance life goals is rational, whereas undermining these goals is irrational (Ellis, 1957).

• Emotional growth is achieved by challenging and transforming irrational beliefs into rational ones

What is the role of irrational beliefs

• People disturb themselves through unreasonable or irrational ideas

• These beliefs cause feelings such as anxiety, depression, anger or self pity

• Eg a single failure may lead to irrational thoughts like ‘im a complete disaster’ creating unnecessary distress

ABC of irrational beliefs (Ellis)

• A- activating experiences eg losing job

• B- beliefs, our beliefs, values and purposes about what happened in A

• C- consequences, eg depression or anxiety

Understanding irrational beliefs

• ‘Crooked thinking’ or ‘cognitive slippage’:

• REBT identifies irrational beliefs rooted in absolutistic evaluations such as: shoulds, musts, commands and demands

• These beliefs create self defeating consequences by distorting our goals and expectations

Natural vs absolutistic desires

• Natural, natural healthy desires, these are flexible and allow for disappointment without emotional collapse

• eg ‘i want to do well’

• Absolutistic, When desires turn into rigid demands, the problem is insisting they must happen

• eg ‘ i must do well’

Example of core must and a rational alternative

• Irrational belief- ‘I must be thoroughly competent, intelligent and achieving in all respects’

• Rational alternative- accept imperfection as part of being human, focus on doing well rather than needing to be perfect. Embrace limitations and fallibility as natural traits

Core irrational beliefs identified in REBT

• The need for approval- the belief that it is absolutely necessary for adults to be loved and approved by significant others for nearly everything they do

• Overgeneralized moral judgement- the belief that certain acts are inherently awful or wicked, and that individuals who perform such acts should be severely condemned

• Catastrophising preferences, The belief that it is terrible or horrible when things do not go as we would like them to

• Fear and obsession over danger, The belief that if something is or may be dangerous or frightening, we must become terribly upset and obsess over it endlessly

• Dependency on external support, The belief that we absolutely require something or someone stronger, greater or external to ourselves to rely on

Impact of irrational beliefs

• High levels of anxiety, irrational beliefs often involve catastrophising outcomes creating undue stress and worry

• Relationship problems, Unrealistic expectations can cause conflict and disappointment in interpersonal relationships

• Anger, guilt and jealousy, Absolutistic thinking fosters negative emotions and resentment

• Isolation and withdrawal, Beliefs such as ‘i cant handle rejection’ may lead individuals to avoid social interactions, contributing to loneliness

REBT’s goal

• Replace absolutistic demands with flexible, rational beliefs

• Promote emotional health by addressing their irrational beliefs that often cause distress

• Encourage individuals to embrace their imperfections and take responsibility for their emotional wellbeing

Why can superstitious and beliefs in luck be described as irrational beliefs

• Superstitious beliefs and beliefs in luck are often irrational because they rely on must, should and ought statements which:

• Create rigid unrealistic expectations

• Promote all or nothing thinking that ignores the complexity of life

• Shift responsibility to external factors, undermining personal agency

• Lead to emotional disturbance when expectations are unmet

• Reduce adaptability, making it harder to cope with uncertainty or change

Adaptive potential of superstitious beliefs

• Traditional view, seen as irrational and harmful (Roig et al, 1998)

• Linked to anxiety and poor psychological adjustment

• Alternative view, superstitions helps manage uncontrollable situations (Langer, 1975)

• Provides psychological comfort during uncertainty (Subbotsky, 2004)

The role of superstition in sports

• Superstitious rituals have been thought to enhance perfomance

• Common rituals include wearing the same clothes, pre-game meals (Schippers and Lange, 2006)

• Has been proved to reduce tension, create a placebo effect for optimal perfomance and increases with uncertainty and importance of events

Psychological benefits of irrational beliefs

• Provide psychological comfort during uncertainty

• Foster a sense of control in uncontrollable situations

• Reduce stress and anxiety through structured behaviour such as believing in luck

Luck as an optimistic cognitive bias

• Believing in good luck creates a positive cognitive bias

• Individuals perceive events and outcomes as more favourable than they may objectively be

• Eg someone who believes they are lucky may view setbacks as temporary and opportunities as abundant which motivates them to persist in their efforts

The case of luck, a double edged phenomenon

• Good luck vs bad luck (Darke and Freedman, 1997)

• Belief in bad luck, can reinforce negative outcomes but also provide a cognitive framework for attributing failures

• Belief in good luck, promotes optimism and confidence, supports emotional wellbeing (Day and Maltby, 2003, 2008)

Luck and opportunity (Wiseman, 2001)

• Perception of luck influences behaviour

• ‘Lucky’ people create opportunities by being proactive

• ‘Unlucky’ people miss opportunities by avoiding risk

• eg attending a social event increases chance encounters, reinforcing belief in good luck