Beyond Therapy: Embracing RECBT as a Guiding Life Philosophy
The Evolution of RECBT
Rational Emotive & Cognitive Behavioural Therapy (RECBT) is part of the larger spectrum of Cognitive Behavioural Therapy (CBT) approaches. Over the years, this approach has evolved through extensive empirical research. RECBT stands as a long-established, evidence-based psychotherapeutic approach with a robust philosophical foundation. Albert Ellis, the pioneer of RECBT, also described it as a philosophy of life. This article focuses on RECBT as a life philosophy, rather than its well-established academic principles, aiming to spark curiosity in readers about their personal life philosophies.
RECBT's View on Personal Philosophy
RECBT suggests that human disturbances are largely influenced by our perceptions, evaluations, and attitudes towards life. These elements collectively form our personal philosophy. It is crucial to first identify our core beliefs about ourselves, others, and the world. This process can be extensive, as many beliefs are formed over a lifetime. The next step involves assessing the utility of these beliefs in navigating life, determining whether they are rational or irrational, beneficial or detrimental.
Influence of Ancient Philosophy
The ancient philosopher Epictetus greatly inspired Albert Ellis. Epictetus famously stated, "People are not disturbed by things but by the view they take of them." RECBT uses this concept as a foundation for practical application. Ellis and his colleagues devised the ABCs system to apply these principles systematically and logically.
The ABCs of RECBT
The ABCs system consists of an Activating event (A), the emotional Consequence (C), and the resulting Behaviour. The system also includes the Disputation (D) of irrational beliefs, Formulation of new, more flexible beliefs (E), and the resulting new Feelings (F). This approach helps identify and dispute irrational beliefs, promoting more rational responses.
Personal Experience with RECBT
In my practice, embracing RECBT as a life philosophy has led to less disturbance from external events and a greater focus on controllable aspects of life. This philosophy has enhanced my psychological well-being, improving my relationships and giving my life more meaning and purpose. Acceptance, a key goal of RECBT, involves understanding that all individuals have the capacity for both rational and irrational thoughts and actions.
Practical Application: The Traffic Example
A common activating event, such as a traffic jam, can demonstrate how RECBT principles are applied in everyday life. Frustrations arising from unmet expectations in traffic can escalate into self-defeating behaviours. By recognising and disputing irrational beliefs, one can manage these emotions more effectively and avoid perpetuating negative patterns.
Conclusion and Further Learning
RECBT, while theoretically straightforward, requires practice and self-awareness. By continually applying the ABCs of RECBT, one can achieve a more balanced and rational perspective on life. To learn more about RECBT, visit the Albert Ellis Institute's website at albertellis.org.
