Ellis

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