One strategy for mitigating the effects of our “automatic” negative thinking is to go beyond identifying a cognitive distortion and actively dispute or discredit the distortion. Ellis’ research into the irrational beliefs underlying many of our strongest emotional responses provides some direction for people seeking to change their cognitive habits. Rational emotive behavioral therapy (REBT), a precursor to cognitive behavior therapy (CBT), developed out of Ellis’ work and provides us with a number of useful tools for disputing such distortions.
One of the most powerful tools in REBT is the concept of self-compassion. It is not always easy to exercise self-compassion in the busy, stressful world of health care. Caregivers are trained to show compassion toward patients; however, the mindsets we adopt can make it challenging to show compassion to ourselves. When we are learning in such an environment, it can be especially hard to forgo being critical of ourselves for making mistakes and stop focusing on our shortcomings.
How much compassion do you routinely show yourself? Take the Self-Compassion Quiz, developed by educational psychologist Dr. Kristin Neff. Learn more about Dr. Kristin Neff’s research on self-compassion.
Ellis developed the “ABC” question-and-answer framework for understanding the etiology of irrational thinking in order to help people cultivate a more rational approach to negative events. The process begins with the identification of an Activating event and the irrational Belief underlying it, then moves to examine the Consequences of imposing those beliefs on the person experiencing them. Some practicing psychologists have added a “D” and “E” as well: Disputing the irrational belief involves you asking yourself a series of questions (e.g. Why should that belief necessarily be thought of as true or accurate?)–then answering those questions. Finally, more Effective and rational thoughts are developed and substituted for the irrational belief.
- “Rational Emotive and Cognitive Behavior Therapy.” The Albert Ellis Institute. Retrieved October 31, 2019. https://albertellis.org/rebt-cbt-therapy/
- Beck, Judith S. “Evaluating Automatic Thoughts.” In Cognitive Behavior Therapy: Basics and Beyond. Second Edition. New York: Guilford Press, 2011.
- “Cognitive Therapy for Controlling Distorted Thinking and Automatic Negative Thoughts.” Kaiser Permanente. Retrieved February 13, 2019. https://mydoctor.kaiserpermanente.org/ncal/Images/Done-Distorted%20Thinking_tcm75-461044_tcm75-461044.pdf
- Ellis, Albert. Reason and Emotion in Psychotherapy. New York: Birch Lane Press, 1994.
- Froggatt, Wayne. “A Brief Introduction to Cognitive Behaviour Therapy.” The New Zealand Center for Cognitive Behaviour Therapy. Created July 2009. http://www.rational.org.nz/prof-docs/Intro-CBT.pdf
- Grohol, John. “Ten Proven Methods for Fixing Cognitive Distortions.” Psych Central. Updated October 29, 2018. https://psychcentral.com/lib/fixing-cognitive-distortions/