Albert Ellis’ irrational beliefs

Albert Ellis’ irrational beliefs

 

Albert Ellis (1913-2007) was an American psychologist who was originally trained as a psychoanalyst.  He became disenchanted with psychoanalysis and, strongly influenced by the Stoic philosophers of ancient Greece, formed his own school of psychotherapy (originally called Rational Therapy and now known as Rational Emotive Behavioral Therapy).  Ellis believed that many emotional and behavioral problems were largely the result of faulty assumptions and rules about life (or irrational beliefs).  His therapeutic approach emphasizes helping people to become more aware of their guiding philosophy and to recognize when it is irrational.   

Ellis held that beliefs are irrational if they:  (1) Distort reality (are not supported by the evidence), (2) contain illogical ways of evaluating oneself, others, and the world, and/or (3) create extreme emotions and block a person from achieving their goals.  Ellis identified a number of common irrational beliefs, and these are grouped by theme below:

Demandingness:  This involves having a precise, fixed idea of how oneself or others should behave, and overestimating how bad it is when these expectations are not met.  These ideas are often phrased as "should" or “must” statements.  Ellis sometimes colorfully referred to this as “musterbation.”  Demandingness drives perfectionism (unrealistically high standards).  Assumptions or rules characterized by demandingness include: 

It is awful and terrible when things are not the way one would very much like them to be.

There is invariably a right, precise and perfect solution to human problems and it is awful if this perfect solution is not found.

One absolutely must be competent, adequate and achieving in all important respects or else one is an inadequate, worthless person.

People absolutely must act considerately and fairly and they are damnable villains if they do not.

If something bad could happen, then one should be constantly concerned about it and should keep dwelling on the possibility of it occurring.

Discomfort intolerance:  This is based on the idea that one cannot or should not have to bear some circumstance or event.  It often follows “catastrophizing” in which one tells oneself that an undesirable situation is unbearable, when it is really just uncomfortable or inconvenient.  Examples include:     

It is easier to avoid rather than face responsibilities.

One shouldn’t have to feel discomfort and pain.

Life’s responsibilities and difficulties are too much to bear, and it is best to avoid them whenever possible.

Helplessness:  This involves false beliefs that one has no ability to influence what happens.  Examples of irrational helplessness beliefs include: 

Emotional disturbance is mainly externally caused and people have little or no ability to increase or decrease their dysfunctional feelings and behaviors.

One's past history is an all-important determiner of one's present behavior and because something once strongly affected one's life, it should indefinitely have a similar effect.

Dependency and enmeshment:  These beliefs are marked by the idea that adult humans must be excessively dependent or overly concerned about others.

  It is a dire necessity for adult humans to be loved or approved by virtually every significant other person in their community.

One must depended on others stronger than oneself and one cannot or should not take independent action.

When other people have problems or feel bad, one must become upset by this and preoccupied with helping them.