How to use Rational Emotion Therapy to regulate your emotions

Rational-Emotive Therapy** (RET) is also known as:"Rational emotion is a psychological method to help the help-seeker solve the emotional distress caused by unreasonable beliefs. It was founded in the 50s of the 20th century by Albert Ellis (USA. Rational emotions are a type of cognitive psychology because they also employ behaviors.

Some of these methods are therefore referred to as a cognitive-behavioral approach.

Reasonable emotions**.

Also known as the rational complex**, its basic theory is mainly the ABC theory.

In the ABC theoretical model, A refers to the precipitating event; b refers to the beliefs that arise from an individual's encounter with a precipitating event, i.e., his perception, interpretation and evaluation of the event; c refers to the emotional and behavioral outcomes of an individual in a specific situation. It is generally believed that the behavioral response to human emotions is directly caused by the triggering event A, that is, the theory of A causes points out that the triggering event A is only the indirect cause of the emotional and behavioral responses, and the beliefs, perceptions, and understandings of the triggering event B are the more direct causes of the emotional and behavioral reactions of the person. People's emotional and behavioral reactions are related to people's thoughts and perceptions of things.

Reasonable beliefs elicit appropriate, moderate emotional responses to things; Irrational beliefs, on the other hand, can lead to inappropriate emotional and behavioral responses. When people adhere to certain irrational beliefs and stay in a bad emotional state for a long time, it will eventually lead to mood disorders.

Because emotions are caused by people's thoughts and beliefs, Ellis believes that everyone is responsible for their own emotions. He believes that when people fall into emotional disorders, it is they who make themselves unhappy, and it is they who choose this emotional orientation. However, it is important to emphasize that rational emotions** are not generally opposed to negative emotions.

For example, feeling frustrated that something has failed, and having a sense of frustration is an appropriate emotional response. Depression and depression are so-called inappropriate emotional reactions.

If you don't have the five senses and the sense of touch, the same problem that happens to you won't have any emotional impact on you. Some people smell durian very fragrant, some smell very bad, but the same thing has different reactions. At the end of the day, it's your mind that determines your ultimate character.

Broaden your knowledge, look at problems and focus on the long-term, and always put health first for yourself. That's it

1. When you look at anything and only look at the good and not the bad, the problem of bad mood does not exist 2, if you look at the problem and it is your own problem, then you will not get angry and angry and have a bad mood. Everything is actually your own fault, you just need to find your own problems, you will definitely be able to find it, just like dung attracts flies, the smell of dung is equal to problems, flies are equal to troubles, does dung let flies come? Right, it's the smell of feces that attracts flies, so it's your own problems that attract other people's troubles about you.

So all the problems are your fault, you are the one responsible, and you should take care of this point and not get angry in the future. 3. Anger, anger, and bad mood will distort the body cells, and the blood will become toxic, which will hurt the body, and over time, you will get various diseases. 4, you read more of the lessons taught by Mr. Wang Hongqi, there are many on the Internet, and there is also the wisdom of life**, about 13 episodes.

Friday Reading Notes.

2) Rational emotional imagination techniques.

The emotional distress of the help-seeker is sometimes the disturbance that he himself spreads to himself. For example, he often instills irrational beliefs in himself, and exaggerates in his mind to imagine various failure situations, resulting in inappropriate emotional experiences and behavioral reactions. The rational emotional imagination technique is a three-step method to help the help-seeker stop spreading irrational beliefs.

First of all, let the person who asks for help imagine that he has had an inappropriate emotional reaction or feels that he is most unbearable, so that he can experience a strong negative emotional reaction.

Then, help the help-seeker to change this inappropriate emotional experience and enable him to experience a moderate emotional response.

Finally, stop imagining. Ask the help-seeker to tell him what he thinks, how his emotions have changed, how he has changed, what concepts he has changed, and what concepts he has learned. Positive changes in the mood and outlook of the client should be reinforced in time to consolidate the new emotional responses he has acquired.

There is another, more positive way to ask the person asking for help to imagine a scenario. In this scenario, the help-seeker can feel and act as he or she wishes. Help him have a positive mood and purpose.

3) Homework. Cognitive homework is also a common method of emotional rationalization, and it is actually an extension of the one-time counseling debate between the counselor and the client. That is, there are two main forms of argument between the help-seeker and his or her own unreasonable beliefs, and there are two main forms: RET self-help form and reasonable self-analysis report.

4) Other methods. self-management procedures; "Stop here"; relaxation training; System desensitization.

4. Re-education stage. Self-confidence training, relaxation training, problem-solving training, social skills training.

Rational emotion** was founded by the famous American psychologist Ellis in the 50s of the 20th century, and its theory believes that it is not the events that occur in the outside world that cause people's emotional distress, but people's attitudes, views, evaluations and other cognitive content of events, so to change emotional distress is not to change external events, but to change cognition, through changing cognition, and then changing emotions. He believes that external events are A, people's cognitions are B, and emotional and behavioral reactions are C, so his core theory is also called ABC theory.

For example, two colleagues in a company go to the street together and meet their leader, but the other party does not greet them and goes straight over. Colleague A thinks:

The leader may be thinking about something else and not noticing us. Even if you see us and ignore us, there may be some special reason. But colleague B may have a different idea:

Did he deliberately ignore me last time he contradicted the leader, and the next step may be to deliberately find my fault. "Two different thoughts lead to two different emotional and behavioral responses. A may think it doesn't matter; B may be so worried that he can't calm down and do his job.

From this simple example, it can be seen that people's emotions and behavioral reactions are directly related to people's thoughts and perceptions of things. Behind these thoughts and perceptions, there is a common perception of a class of things, which is beliefs, the former is called a reasonable belief in a reasonable emotion**, and the latter is called an irrational belief. Reasonable beliefs elicit appropriate, moderate emotional and behavioral responses to things; Irrational beliefs, on the other hand, tend to lead to inappropriate emotional and behavioral responses.

People adhere to certain irrational beliefs and stay in a bad emotional state for a long time, which will eventually lead to emotional and behavioral disorders, that is, c.

Reasonable emotions are divided into three steps:

1. In the psychological diagnosis stage, clarify the ABC of the help-seeker. Among them, A and C are easier to find, while B is more difficult to find. The irrational beliefs of the help-seeker are characterized by absolutist demands, excessive over-profiling, and extremely bad.

2. Comprehension stage. The counselor should help the client realize that it is B that causes A, that C must change B, and that the client is responsible for his or her emotional and behavioral responses.

3. Repair stage. This is the most important stage, in which the counselor uses a variety of techniques to make the client modify or abandon the original irrational beliefs and replace them with reasonable beliefs, so that the emotional symptoms can be reduced or eliminated. Commonly used methods include Socratic discernment (obstetric technique) and ** rules.

4. Re-education stage. The main thing is to consolidate and strengthen the effects achieved in the previous stages**.

Ellis et al. argue that rational emotion** can help individuals achieve several goals:

1. Self-care;

2. Self-direction;

3. Tolerance; 4. Accept the uncertainty liquid blind inspection;

5. Flexibility;

6. Participation; 7. Dare to try;

8. Self-acceptance.

These characteristics are also important indicators of individual mental health.