Rational Emotional Therapy (RET) is a form of therapy that is framed within cognitive-conductual therapies and has as its main author Albert Ellis, who proposed the model during the second half of the twentieth century.

The early beginning of this approach began with the development of a whole philosophical system and a set of self-instructions that the same author, curiously, would end up applying himself in order to solve his own emotional problems, highlighting his social anxiety.

But this contribution to the history of psychology is more than just a therapeutic tool. It also tells us a lot about how that part of us that is based on irrational beliefs works .

Basic functioning of Rational Emotional Therapy

The irrational term used in RET can easily be confused. From this model, we act rationally when we feel appropriately and act functionally according to our goals .

Irrational beliefs, therefore, refer to those cognitive phenomena that mediate our emotions and our behavior and that take us away from our objectives.

Explained very succinctly, the rational-emotional therapist would be in charge of detecting the patient’s irrational beliefs that are generating emotional suffering and taking him away from well-being. Through training in certain skills, dialogue and the prescription of tasks, the therapist tries to reformulate these irrational beliefs and replace them with rational beliefs.

These rational beliefs are defined in the RET as those that help the person:

  1. To present or choose for herself certain values, purposes, goals and ideals that contribute to happiness.
  2. To use effective, flexible, scientific and logical-empirical ways to achieve these values and goals and to avoid contradictory or counterproductive results.

Convenient and inconvenient feelings

From the RET we differentiate between convenient and inconvenient feelings

A convenient feeling can be positive (love, happiness, pleasure, curiosity) or it can be negative (pain, sorrow, discomfort, frustration, displeasure).Regardless of whether they are positive or negative, convenient feelings help us to minimize or eliminate the blockages or frustrations that occur when for some reason we do not see our wishes and preferences fulfilled.

On the other hand, inconvenient feelings, besides not helping us to see these wishes and preferences fulfilled, generate additional suffering .Negative inconvenient feelings (depression, anxiety, inadequacy, despair, uselessness) tend to make the circumstances worse.Positive inconvenient feelings (grandiloquence, hostility and paranoia) produce a fleeting sensation of well-being that soon produces unfortunate results and greater frustrations.

Convenient feelings tend to generate convenient behaviors and inconvenient feelings tend to generate inconvenient behaviors. Some intensify one’s own development and coexistence, others are counterproductive and socially harmful.

Irrational beliefs, inconvenient feelings and inconvenient behaviours are three interactive elements that generate a dangerous vicious circle.

The ABCs of Irrational Thinking

To understand the role of irrational beliefs it is helpful to become familiar with the ABC scheme.In this scheme there are three elements:

A. Events

B. Beliefs

C. Consequences

A refers to Trigger events.These are nothing more than the circumstances we encounter in life when we pursue our goals. They are the things that happen to us.

These events, these things that happen to us, give rise to a series of consequences.

In the ABC scheme, the C is the Consequences. These consequences are of three types:

  • Behavioral
  • Emotional
  • Cognitive

According to this scheme we could deduce that A (what happens to us in life) explains our reactions C (Consequences), or what is the same: events explain why we act as we do , why we feel this way and why we think this way.However, this is not exact, because one element is missing from the scheme, this element is B: the Beliefs. This element is the one that mediates between what happens to us and how we react.In other words: “There is nothing good or bad, but thoughts that make it so”. Shakespeare.

If in B of the scheme we have Rational Beliefs, the Consequences that derive from the Events will be adjusted, adapted, in other words: healthy.If, on the contrary, we have Irrational Beliefs, the Consequences that derive from the Events will be maladjusted, unadapted, will produce unproductive suffering and will contribute to the creation and maintenance of psychological symptoms.

An example of irrationality

Juan loses his job. Juan thinks he needs his job to be happy. Juan falls into a deep depression.

Event: Loss of employment.Thought: “I need this job to be happy.Consequences:

  • Behavioral: locking oneself in, isolating oneself, not looking for work.
  • Emotional: deep sadness.
  • Cognitive: “I’m useless, I won’t achieve anything, I won’t get back up”

Peter loses his job. Peter wishes he hadn’t lost his job, but he assumes it’s better to be flexible and look for another option. Peter looks for other alternatives .

Event: Loss of employment.Thought: “I liked my job, I’d rather keep it but it’s not indispensable.Consequences:

  • Behavioral: look for a job, get on with your life by adjusting to the new situation.
  • Emotional: some moments of decay and others of improvement in mood.
  • Cognitive: “Too bad I got fired, I’ll find something else, what if I start a company?”

The same thing has happened to John and Peter but their interpretation of the situation is very different and this interpretation gives rise to very different results.

Major Irrational Beliefs

In his first formulation Albert Ellis synthesized in 11 Irrational Beliefs the main thoughts that induce us to be unwell:

1. Irrational search for affection

It is an extreme need, for the adult human being, to be loved and approved by every significant person in his or her environment.

We all want to be loved and approved, but this is not always possible, sometimes even with respect to our own family.

2. Radical self-sufficiency

To consider myself a valid person, I must be very competent, self-sufficient and capable of achieving anything I set out to do .

Having virtues and skills that we pride ourselves on is healthy, but to build something as important as self-esteem on these foundations is dangerous.

3. Grudge

People who do not act as “they should” are vile, evil and infamous and should be punished for their evil .

People do things the best they know or can, those who commit acts that we consider unjust do so out of ignorance, because they are immersed in emotional states that they cannot control, because they are confused, etc. Everyone can correct themselves.

4. Dramatization of the problems

It is terrible and catastrophic that things do not work out the way you would like them to .

Sometimes things don’t go your way, “If life gives you lemons, make lemonade.”

5. We cannot control our lives

Human misfortune and unrest are caused by external circumstances, and people do not have the capacity to control their emotions.

It is not the events that make us suffer but the interpretation we make of them. We can learn to identify and control our emotions.

6. Obsessions

If something is or may be dangerous, I must feel terribly uneasy about it and I must constantly think about the possibility of it happening.

Constantly preventing danger is not only untenable for the body and mind, but it is also useless, for there are things that are beyond our control. We must learn to tolerate uncertainty.

7. Avoiding problems is best

It is easier to avoid life’s responsibilities and difficulties than to face them.

Denying or hiding the problems does not make them go away, this may relieve us for a while but then the problem will still be present and may have worsened.

8. You have to be under someone’s protection

I must depend on others and I need someone stronger to trust .

Asking for help when one is not able to do something on one’s own is legitimate and wise; human beings are social animals and we help each other. However, one must not fall into constant and absolute dependence, one must learn to develop one’s abilities and autonomy.

9. Wounds do not close

What happened to me in the past will always affect me .

Analyzing the past helps us to understand the present and to avoid repeating problems in the future. Living constantly trapped in the past makes us lose the only moment we can really exist: the present moment.

10. The problems of others are our problems

We should be very concerned about the problems and disturbances of others.

Empathy, compassion, care for our fellow human beings … is something praiseworthy and human, yet we do not help if we allow ourselves to be dragged by the miseries of others. We don’t help the one who is suffering nor do we help ourselves.

11. Extreme perfectionism

There is a perfect solution to every problem, and if we don’t find it, it will be catastrophic.

Sometimes there are many ways to solve a problem: 3+3=6, the same as 5+1=6 or the same as 8-2=6. Often there is no perfect solution because in solving one problem other new problems arise.

The good thing about being more rational

In summary, the central idea of RET is that thought plays a crucial role in human suffering , regardless of the circumstances. Adopting a more rational style of thinking prevents us from feeling unwell and helps us to achieve our vital objectives.

Irrational Beliefs can be summarized in demands that one has on oneself, on others, or on the world.Let us learn to change our demands into preferences for a healthier life.

Bibliographic references:

  • Ellis, A & Grieger, R. (1990). Manual of rational emotional therapy. Bilbao: Editorial Descalrée de Brouwer, S.A.