From the South: You Better Run

[DISCLAIMER]

When providing psychoeducational lessons on Rational Emotive Behavior Therapy (REBT), I teach people about the ABC model of self-disturbance (how people upset themselves through use of irrational beliefs). Now, I’ll address a finer point of this psychotherapeutic model of wellness.

For context, REBT uses the ABC model to illustrate how when an undesirable Action occurs and you Believe an unhelpful narrative about the event, it’s your unfavorable assumption, not the occurrence itself, that causes an unpleasant Consequence. That negative outcome is disturbance.

In particular, there are four predominate irrational beliefs which people often use to disturb themselves: global evaluations, low frustration tolerance, awfulizing, and demandingness. When contemplating these unproductive Beliefs, think of the acronym GLAD.

It’s worth noting that the two forms of should, must, and ought-type demands with which people most often self-disturb are associated with use of absolutistic and conditional should beliefs. Generally speaking, these serve as rigid commands used toward oneself, others, and life.

An absolute must narrative is, “You absolutely must do as I say!” A conditional should narrative is, “Either you should do as I say, or you should be punished!” Noteworthy, in REBT literature, demandingness of this sort is said to function as a primary appraisal mechanism of disturbance.

Global evaluations (i.e., self-downing, other-downing, and life-downing), low frustration tolerance (also known as frustration intolerance), and awfulizing (e.g., terrible, horrible, etc.) function as secondary appraisal mechanisms. Together, GLAD will make you sad or mad, etc.

While still serving as prescriptive rather than descriptive, flexible use of recommendatory, preferential, ideal, empirical, moral and ethical, and legal ought beliefs won’t inevitably cause disturbance, as they may align with distress. Rigidity versus flexibility makes a difference.

Addressing how people upset themselves with unhelpful attitudes, the ABC model incorporates Disputation of unproductive philosophies of life in order to explore Effective new beliefs. Whereas rigid beliefs cause self-disturbance, flexible beliefs result in an un-disturbed condition.

Noteworthy, natural forms of distress are tolerable (i.e., mild anxiousness, sorrow, frustration, annoyance, disappointment, etc.). Even though unnatural forms of disturbance are also tolerable (e.g., enragement), my approach to REBT seeks the outcome which is more likely to be endured.

Now, I offer a finer point of understanding in regard to the ABC model. There are a number of flexible and inflexible terms related to demandingness which serve as derivatives to “should,” “must,” and “ought” types of self-disturbing philosophies regarding life.

For instance, “In order to understand what I’m saying, you have to pay attention,” “You better not allow your mind to wander,” “You need to listen,” and, “If you want to stop self-disturbing, then you gotta practice REBT.” Perhaps a real-world example may enrich your comprehension.

Years ago, when serving in the United States (U.S.) Marine Corps, a Marine from Mississippi argued with me about whether or not Texas was considered part of the South. For context, one source states:

The Confederate States of America (CSA), also known as the Confederate States (C.S.), the Confederacy, or the South, was an unrecognized breakaway republic in the Southern United States from 1861 to 1865.

It comprised eleven U.S. states that declared secession: South Carolina, Mississippi, Florida, Alabama, Georgia, Louisiana, Texas, Virginia, Arkansas, Tennessee, and North Carolina. These states fought against the United States during the American Civil War.

“Booooy, stop,” my fellow Marine stated, “Texas ain’t part of the South! I’m from Mississippi. We South! You from the West!” At the time, I knew nothing about REBT. Admittedly, I self-disturbed with GLAD beliefs regarding her assertion.

I believed something along the lines of, “She’s worthless [G] and I can’t stand that she’s suggesting Texas isn’t part of the South [L]. It’s horrible, because people shed blood for recognition as part of the Confederacy [A], so she ought to respect my state [D]!”

The woman with whom I argued was black. I’m biracial (black and white). Neither of us was making a case in support of the CSA! Rather, we bickered about who was and wasn’t worthy of consideration regarding in- versus out-group distinction. Thus, it was a matter of southern pride.

Recently, I was reminded of how I self-disturbed into an angry disposition when historically arguing about this arbitrary matter with my fellow Marine. When looking on Reddit for daily practice of REBT, I discovered a post that featured a map regarding southern states.

Discovering the original map, one source states, “Southerners seem remarkably content to mess with Texas, giving it 57 percent support” for inclusion into the South. Whereas I once self-disturbed into anger, I recently laughed at the misguided opinions of others about my home state.

Thankfully, devoted REBT practice has served me well. In any event, the topic of debate reminded me of the 2005 album Let the Truth Be Told by legendary Houston rapper Z-Ro. Specifically, I thought of the song “From the South” which features Paul Wall and Lil’ Flip.

I imagine that all three Texas rappers participated on the track in response to people, like my former Marine friend, who maintain foolish estimations about which U.S. states are considered southern. On his final verse, Z-Ro states to those with whom he takes issue:

Blucka-blucka-blucka, that’s how my gun go

If I’m looking agitated, bitch, you better run, ho

I use to do the baguettes, but now I’m VS-1s though

Princess cuts, straight up and down, Johnny done those

I got loud ice, just like Paul Wall

Shining down South, brighter than all y’all

When it’s time to get your jewelry done, who do y’all call

‘Cause you fellas ain’t shining at all, check me out

On the first and fifteenth, I’m some’ing like a pimp

Even with a suspended license, still finna flip

Ain’t no limit to this cash, ain’t nothing I can’t get

5 deuce Hoova, cuz, ain’t nothing like a Crip

Ride with a revolve’, I don’t fuck with clips

These roach-ass niggas, trying to make me bust my chips

But I’m not a bank, I don’t even trust my bitch

I’m from the South, and I got diamonds in my mouth

Whereas “should,” “must,” and, “ought” serve as terms associated with demandingness, groovy-ass Z-Ro uses the inflexible belief that people with whom he takes issue “better run” when he’s agitated. His unaccommodating advisement is accompanied with verbal sounds of his gun.

Although I self-disturbed into an angry disposition when historically arguing with a Marine from Mississippi about whether or not Texas was part of the South, I never shot at her. Unfavorably, Z-Ro apparently endorses a violent outcome when he’s self-disturbed into a similar disposition.

With hope, you won’t mimic his approach to disturbance. If you understand how unhelpful GLAD beliefs cause unpleasant reactions, then you can opt for more adaptive new beliefs. In any case, I’m from the South (though without diamonds in my mouth). Still, there’s no need to run.

If you’re looking for a provider who tries to work to help you understand how thinking impacts physical, mental, emotional, and behavioral elements of your life, I invite you to reach out today by using the contact widget on my website.

As the world’s foremost hip hop-influenced REBT psychotherapist, I’m pleased to try to help people with an assortment of issues from anger (hostility, rage, and aggression) to relational issues, adjustment matters, trauma experience, justice involvement, attention-deficit hyperactivity disorder, anxiety and depression, and other mood or personality-related matters.

At Hollings Therapy, LLC, serving all of Texas, I aim to treat clients with dignity and respect while offering a multi-lensed approach to the practice of psychotherapy and life coaching. My mission includes: Prioritizing the cognitive and emotive needs of clients, an overall reduction in client suffering, and supporting sustainable growth for the clients I serve. Rather than simply trying to help you to feel better, I want to try to help you get better!

Deric Hollings, LPC, LCSW

Photo credit, fair use

References:

David, D. (2014, January). The empirical status of rational emotive behavior therapy (REBT) theory & practice. Albert Ellis Institute. Retrieved from https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=26813393d7370232253cf964c38a4a03d98b0b97

Hickey, W. (2014, April 30). Which states are in the South? FiveThirtyEight. Retrieved from https://fivethirtyeight.com/features/which-states-are-in-the-south/

Hip-Hop Database. (n.d.). 52 Hoover Gangster Crips. Fandom. Retrieved from https://hiphopdatabase.fandom.com/wiki/52_Hoover_Gangster_Crips

Hollings, D. (2024, August 23). A rational case against self-disturbance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/a-rational-case-against-self-disturbance

Hollings, D. (2024, July 9). Absolutistic should beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/absolutistic-should-beliefs

Hollings, D. (2024, November 15). Assumptions. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/assumptions

Hollings, D. (2024, August 7). Awfulizing. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/awfulizing

Hollings, D. (2023, July 2). Can’t go out sad. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/can-t-go-out-sad

Hollings, D. (2024, July 9). Conditional should beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/conditional-should-beliefs

Hollings, D. (2024, October 27). Correlation does not imply causation. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/correlation-does-not-imply-causation

Hollings, D. (2025, June 17). Daily practice. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/daily-practice

Hollings, D. (2022, October 31). Demandingness. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/demandingness

Hollings, D. (2022, October 5). Description vs. prescription. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/description-vs-prescription

Hollings, D. (2022, March 15). Disclaimer. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/disclaimer

Hollings, D. (2025, March 12). Distress vs. disturbance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/distress-vs-disturbance

Hollings, D. (2024, July 10). Empirical should beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/empirical-should-beliefs

Hollings, D. (2025, September 7). Everybody’s gotta learn sometime. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/everybody-s-gotta-learn-sometime

Hollings, D. (2023, September 8). Fair use. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/fair-use

Hollings, D. (2024, May 17). Feeling better vs. getting better. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/feeling-better-vs-getting-better-1

Hollings, D. (2025, March 5). Five major characteristics of four major irrational beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/five-major-characteristics-of-four-major-irrational-beliefs

Hollings, D. (2023, October 12). Get better. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/get-better

Hollings, D. (2023, September 13). Global evaluations. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/global-evaluations

Hollings, D. (2025, September 7). Have to. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/have-to

Hollings, D. (n.d.). Hollings Therapy, LLC [Official website]. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/

Hollings, D. (2024, July 10). Ideal should beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/ideal-should-beliefs

Hollings, D. (2024, April 27). Ideal-world vs. real-world. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/ideal-world-vs-real-world

Hollings, D. (2024, August 21). In-group and out-group distinction. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/in-group-and-out-group-distinction

Hollings, D. (2025, June 13). It isn’t manly to be enraged. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/it-isn-t-manly-to-be-enraged

Hollings, D. (2025, October 13). Knowledge, wisdom, understanding. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/knowledge-wisdom-understanding

Hollings, D. (2024, July 10). Legal should beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/legal-should-beliefs

Hollings, D. (2023, September 19). Life coaching. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/life-coaching

Hollings, D. (2025, January 8). Life-downing. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/life-downing

Hollings, D. (2022, December 2). Low frustration tolerance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/low-frustration-tolerance

Hollings, D. (2024, July 10). Moral and ethical should beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/moral-and-ethical-should-beliefs

Hollings, D. (2024, September 27). My attitude. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/my-attitude

Hollings, D. (2025, August 2). My philosophy. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/my-philosophy

Hollings, D. (2025, September 8). Need to know. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/need-to-know

Hollings, D. (2024, November 3). Neurotic anxiety and fear. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/neurotic-anxiety-and-fear

Hollings, D. (2024, November 18). Opinions. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/opinions

Hollings, D. (2025, January 7). Other-downing. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/other-downing

Hollings, D. (2024, July 10). Preferential should beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/preferential-should-beliefs

Hollings, D. (2025, November 13). Problem solving in regard to anger: How to eat an elephant. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/problem-solving-in-regard-to-anger-how-to-eat-an-elephant

Hollings, D. (2024, January 1). Psychoeducation. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/psychoeducation

Hollings, D. (2023, September 15). Psychotherapeutic modalities. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/psychotherapeutic-modalities

Hollings, D. (2024, May 5). Psychotherapist. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/psychotherapist

Hollings, D. (2022, March 24). Rational emotive behavior therapy (REBT). Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/rational-emotive-behavior-therapy-rebt

Hollings, D. (2024, July 18). REBT flexibility. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/rebt-flexibility

Hollings, D. (2024, July 10). Recommendatory should beliefs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/recommendatory-should-beliefs

Hollings, D. (2024, January 4). Rigid vs. rigorous. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/rigid-vs-rigorous

Hollings, D. (2022, November 1). Self-disturbance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/self-disturbance

Hollings, D. (2025, January 6). Self-downing. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/self-downing

Hollings, D. (2022, October 7). Should, must, and ought. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/should-must-and-ought

Hollings, D. (2025, June 11). Stop the violence. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/stop-the-violence

Hollings, D. (2023, February 16). Tna. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/__tna

Hollings, D. (2025, February 28). To try is my goal. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/to-try-is-my-goal

Hollings, D. (2025, April 18). Tolerable FADs. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/tolerable-fads

Hollings, D. (2025, January 9). Traditional ABC model. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/traditional-abc-model

Hollings, D. (2025, July 3). Trust the process. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/trust-the-process

Hollings, D. (2024, September 29). Well, well, well. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/well-well-well

Hollings, D. (2025, September 7). You better! Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/you-better

Isabel. (2003, April 11). Ice. Urban Dictionary. Retrieved from https://www.urbandictionary.com/define.php?term=ice

JGuzmannn. (2007, April 28). Flip. Urban Dictionary. Retrieved from https://www.urbandictionary.com/define.php?term=flip

Loc- O. (2004, June 21). Cuz. Urban Dictionary. Retrieved from https://www.urbandictionary.com/define.php?term=cuz

Light Joker. (2005, February 21). Chips. Urban Dictionary. Retrieved from https://www.urbandictionary.com/define.php?term=chips

R Dogg. (2004, January 17). Clip. Urban Dictionary. Retrieved from https://www.urbandictionary.com/define.php?term=clip

Reis, J. (2007, February 24). Map of the United States in 1864, showing the division during [Image]. Wikimedia Commons. Retrieved from https://commons.wikimedia.org/wiki/File:US_map_1864_Civil_War_divisions.svg

Roberts, B. (2004, September 16). Roach. Urban Dictionary. Retrieved from https://www.urbandictionary.com/define.php?term=roach&page=3

Stud22. (2009, October 13). Loud. Urban Dictionary. Retrieved from https://www.urbandictionary.com/define.php?term=loud

TexasBroski. (2008, October 30). Z-Ro – From the South [Video]. YouTube. Retrieved from https://youtu.be/b-NevefSZzE?si=Hr9yhvHrOxQ86L19

TimmyT. (2003, June 9). Finna. Urban Dictionary. Retrieved from https://www.urbandictionary.com/define.php?term=finna

Vladgrinch. (2025, November 12). Which states make up the US South? Reddit. Retrieved from https://www.reddit.com/r/MapPorn/comments/1ovb2ve/which_states_make_up_the_us_south/

Wikipedia. (n.d.). American Civil War. Retrieved from https://en.wikipedia.org/wiki/American_Civil_War

Wikipedia. (n.d.). Confederate States of America. Retrieved from https://en.wikipedia.org/wiki/Confederate_States_of_America

Wikipedia. (n.d.). Crips. Retrieved from https://en.wikipedia.org/wiki/Crips

Wikipedia. (n.d.). Diamond clarity. Retrieved from https://en.wikipedia.org/wiki/Diamond_clarity#The_GIA_grading_system_today

Wikipedia. (n.d.). Diamond cut. Retrieved from https://en.wikipedia.org/wiki/Diamond_cut

Wikipedia. (n.d.). Johnny Dang. Retrieved from https://en.wikipedia.org/wiki/Johnny_Dang

Wikipedia. (n.d.). Let the Truth Be Told (Z-Ro album). Retrieved from https://en.wikipedia.org/wiki/Let_the_Truth_Be_Told_(Z-Ro_album)

Wikipedia. (n.d.). Lil’ Flip. Retrieved from https://en.wikipedia.org/wiki/Lil%27_Flip

Wikipedia. (n.d.). Paul Wall. Retrieved from https://en.wikipedia.org/wiki/Paul_Wall

Wikipedia. (n.d.). Princess cut. Retrieved from https://en.wikipedia.org/wiki/Princess_cut

Wikipedia. (n.d.). Southern United States. Retrieved from https://en.wikipedia.org/wiki/Southern_United_States

Wikipedia. (n.d.). Z-Ro. Retrieved from https://en.wikipedia.org/wiki/Z-Ro