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Cognitive theory
Albert Ellis’ Theory
A - Activating event
B - Belief formation
C - Consequences
D - Dispute of irrational belief
E - Effectiveness of new belief
F - Feeling after new belief
development of irrational beliefs
Albert Ellis
Irrational Beliefs by —
Pleasers
it is an absolute necessity to have love and approval from others almost all the time.
e.g “I have to please everyone. I can’t say ‘no’!” I am Superman!
perfectionist
You must be unfailingly competent and perfect in all you undertake.
“I am flawless! I am accurate! I am not allowed to commit mistakes!”
avengers
People who harm you or commit misdeeds are evil, wicked, and villainous individuals, and you should severely blame, damn, and punish them.
“An eye for an eye, a tooth for a tooth
feelers
it is horrible, terrible, or catastrophic when things do not go the way you want them to go.
“There’s no other way but my way.”
blamers
External events cause most human misery, and you have little ability to control your feelings or to rid yourself of depression, hostility, and similar feelings.
“Shit happens! And you couldn’t do anything about it.
escape artist
You will find it easier to avoid facing many of life’s difficulties and self responsibilities than to undertake some rewarding form of self-discipline.
“Running and hiding are the easiest solutions to problem.”
gullible
If something seems dangerous or fearsome, you must become preoccupied with and upset about it.
“If it is scary, then you must feel scared.
sentimentals
Your past remains all- important, and just because something once strongly influenced your life, it has to keep determining your feelings and behavior today.
“What is good yesterday is also good today. What is good for me is good for you”
intolerants
turn out better than they do, and you have to view it as awful and horrible if you do not quickly find good solutions to life’s problems.
“All of my problems must be solved now, or else it will get worse”
passive
You can achieve happiness by inertia and inacting or by passively and uncommitedly “enjoying yourself”.
“Leave your happiness to destiny.”
organizers
You must have a high degree of order or certainty to feel comfortable.
“I should live in a box!”
grade conscious
You can give yourself a global rating as a human, and your general worth and
self-acceptance depend upon the goodness of your performance and the degree that people approve of you.
“Life is graded and everyone should know that I am a dean’s lister”
Aaron Beck
Irrational thinking by —
dichotomous thinking
Black & White/All or none thinking
overgeneralization
one sample is representative of the population
magnification
the problem is 10 times bigger than it really is
arbitrary inference
one evidence is enough to prove a person guilty
selective abstraction
if it happens to you it is nothing. If it happens to me that is a big thing
excessive responsibility
i am responsible for all the bad things that is happening
self reference
i am at the center of everyone’s attention