GLAD Beliefs: Demonizing, Intolerance, Awfulizing, and Musturbating
As Rational Emotive Behavior Therapy (REBT) was formed by the late psychologist Albert Ellis, who reportedly developed the first cognitive behavior therapy (CBT) psychotherapeutic modality in 1955, this blog entry is part of an ongoing series regarding his book, Ask Albert Ellis?: Straight Answers and Sound Advice from America’s Best-Known Psychologist.
REBT uses the ABC model to illustrate that 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. This is known as distress or disturbance.
For context, the American Psychological Association (APA) defines belief as “acceptance of the truth, reality, or validity of something (e.g., a phenomenon, a person’s veracity), particularly in the absence of substantiation.” Whereas thoughts are descriptive, beliefs are often prescriptive.
Noteworthy, with virtually any undesirable Action that occurs, it’s your unfavorable Beliefs which cause unpleasant distress or disturbance (Consequence). Given this framing of self-distress and self-disturbance, it’s worth noting that one REBT source states (page 71):
REBT conceptualizes [distress] as healthy even though it is intense. Other approaches to therapy have as their goal the reduction of the intensity of negative emotions. They take this position because they do not keenly differentiate between healthy negative emotions (distress) and unhealthy negative emotions (disturbance).
Now, REBT keenly distinguishes between healthy distress and unhealthy disturbance. Healthy distress stems from your rational beliefs about a negative activating event [Action], whilst disturbance stems from your irrational beliefs about the same event.
Complete elimination of distress is highly unlikely in an impermanent and uncertain world, wherein people conceptually suffer, struggle, and battle with, or merely experience hardship. Still, individuals often make matters worse for themselves by disturbing about such instances.
In particular, there are four predominate irrational beliefs which people often use to distress or disturb themselves: global evaluations, low frustration tolerance (LFT), awfulizing, and demandingness. When contemplating these unproductive scripts, think of the acronym GLAD.
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.
Now, I’ll highlight each of these GLAD Beliefs. When contemplating global evaluation, I invite you to think of what it means to demonize (to portray someone or something as evil or as worthy of contempt or blame), as a demon represents the concept of an evil spirit—a supernatural being.
In a blogpost entitled Evil, I noted that “a growing number of Christian conservatives openly label matters with which they disagree as demonic (of or relating to a cosmic source or agent of evil, harm, distress, or ruin) [G].” Referring to fallible humans as demons globally rates them.
Not only are these people wholly evaluated or appraised, they’re considered far less than bad – they’re viewed as evil. In a blog entry entitled The Better Demons of Our Nature, I stated, “We can cast aside notions of gods, angels, and demons [G] when considering morals and ethics.”
For examples of demonizing, I now invite you to ponder a recent episode of podcaster and commentator Joe Rogan’s podcast during which he interviewed Calley Means, who was a special government employee for the United States (U.S.) Department of Health and Human Services.
During the episode, Means referred to fallible human beings and Washington D.C. as “demonic” or “demons” an astounding 12 times! For example, he stated, “I don’t think it’s in their brains fully and their hearts, but there’s a hatred in the system to voters. It’s crazy, it’s demonic [G].”
Globally appraising someone as demonic deprives an individual – who isn’t a malevolent spirit – the dignity of human worth. Additionally, Angela McArdle, chair of the Mises Caucus, recently spoke on behalf of the 51st attorney general of Texas, Ken Paxton, at a political rally by stating:
It is a spiritual battle between good and evil, and we can’t let this place fall. We cannot surrender this place, in the country, to the Left – not economically, not morally, not spiritually. We’ve got to [D] fight the demons [G], ‘cause that’s what they are, let’s just be real! It’s demonic influence [G], and we got to keep it far away from our children and our next generations.
Rather than viewing her left-wing opponents as fallible humans with whom she disagrees, McArdle globally evaluated them as demonic. Also, when listening to an episode of political commentator David Freheit’s podcast, he used “demonic” or “demons” 10 times. For example:
We don’t want to have anything to do with these demonic biaches [bitches; G]. And what do, you know, truly evil people [G] do? What do pathological narcissists, pathological sociopaths do? They turn themselves into the victims of the situation.
Apparently, Freheit’s political opponents are less than bad; they’re considered “demonic” and “truly evil people.” Thus far, I’ve provided three examples of GLAD Beliefs related to demonizing, which regards global evaluations. Now, I turn to LFT.
For clarity, the APA defines tolerance as “acceptance of others whose actions, beliefs, physical capabilities, religion, customs, ethnicity, nationality, and so on differ from one’s own.” Alternatively, intolerance is the quality or state of being intolerant—unwilling to endure.
When an individual expresses intolerance of oneself, others, or things, the person is often communicating the GLAD Belief of LFT. For instance, LFT narratives often communicate the view that one cannot be abided, others cannot be stood, or something cannot be withstood.
As an example, addressing U.S. labor law, one source states, “A toxic workplace [G] may not be illegal – but it still cannot be tolerated [L].” Even though the abstract concept of a globally evaluated “toxic workplace” is legal, the author expresses a self-disturbing LFT narrative.
As an antidote to LFT GLAD Beliefs, such as this, REBT encourages use of high frustration tolerance (HFT) narratives. While unhealthy disturbance stems from irrational GLAD Beliefs of an LFT variety, HFT scripts result in healthy distress, as they use rational Effective beliefs.
Specifically, HFT narratives often communicate the view that one can be abided, others can be stood, or something can be withstood. For example, even if you don’t approve of people demonizing one another, you can tolerate their unhelpful behavior. Now, I turn to awfulizing.
Unfavorably, fallible human beings often regard supposed awful, very bad, horrible, terrible, no good, unacceptable [A] elements of life. Of these unproductive awfulizing views, I stated in a blog entry entitled Domestic Violence (DV) vs. Intimate Partner Violence (IPV): Anti-Awfulizing:
[T]o exaggerate the negative consequences of events or decisions. People are said to be catastrophizing when they think that the worst possible outcome will occur from a particular action or in a particular situation or when they feel as if they are in the midst of a catastrophe in situations that may be serious and upsetting but are not necessarily disastrous.
The tendency to catastrophize can unnecessarily increase levels of anxiety and lead to maladaptive behavior. The verb, as well as its synonym awfulize, was coined by Albert Ellis.
One source succinctly states that to awfulize is to “react dramatically or catastrophically to distressing events.”
Now, I thank you for granting me a personal anecdote about awfulizing. I rely on Google (the largest provider of search engines in the world) for exploring various topics which I’ve addressed in my 2,500+ blog entries. Unhelpfully, Google has recently adopted artificial intelligence (AI).
For years prior to this adoption, Google search results rendered fairly reliable answers to queries. Since implementing AI technology, my workflow has been significantly disrupted. Searches take longer to achieve past results, responses are over-curated, and I simply don’t like the AI features.
According to one recent source, “It’s awful [A] that Google won’t just let users turn off AI overviews.” If I knew nothing about REBT, then I’d likely maintain a similar GLAD Belief. However, I recognize that Google’s adoption of AI is inconvenient to me, though not awful.
Moreover, although I’d prefer for Google to allow users to deactivate AI overviews, it isn’t as though the company absolutely must do so! This brings me to musturbation – a form of demandingness – which the APA thusly defines:
[T]he belief by some individuals that they must absolutely meet often perfectionist goals in order to achieve success, approval, or comfort. Cognitive and behavioral therapies may be useful in bringing awareness and perspective to such maladaptive cognitions.
For context, masturbation is erotic stimulation, especially of one’s own genital organs, commonly resulting in orgasm and achieved by manual or other bodily contact exclusive of sexual intercourse, by instrumental manipulation, occasionally by sexual fantasies, or by various combinations of these agencies.
Subjectively humorous, musterbation—to which I’ve erroneously referred as “musterbating,” as I’m little more than a fallible human being— is wordplay related to masturbation. Alas, I thereafter addressed my mistake by expressing in a blogpost entitled M-M-M-Musterbation:
Albert Ellis, the psychologist who developed REBT, humorously referred to use of “must” beliefs as “musturbation,” though sometimes spelled “musterbation.” Regarding this matter, Ellis is credited with having stated, “There are three musts that hold us back: I must do well. You must treat me well. And the world must be easy.”
Whereas masturbation is said to be a joyously pleasurable activity, musturbation occurs when people work themselves into a frenzied condition through use of self-disturbing beliefs. The unpleasant release with this sort of activity isn’t necessarily desirable.
If I unproductively maintained that I absolutely mustn’t make mistakes within my blog, then I would’ve stopped posting blog entries long ago. Yet, I find that musterbating of that sort would deprive me of an opportunity to try to help as many people as I can before I die.
This point of view regards the REBT technique of unconditional acceptance (UA) to relieve self-induced suffering. This is accomplished through use of unconditional self-acceptance (USA), unconditional other-acceptance (UOA), and unconditional life-acceptance (ULA).
Whereas the ABC model is a scientific approach to wellness, UA serves as a philosophical method for un-disturbing yourself. I view the former as an abortive approach to disturbance and the latter as a preventative method. Of course, not all REBT practitioners use the same style as I.
With my approach to REBT, I incorporate author Stephen Covey’s concepts regarding the circles of control, influence, and concern, as well as an area of no concern. UA maps onto the circle of control (USA), circle of influence (UOA), and circle of concern and area of no concern (ULA).
The circle of control encompasses only oneself, the circle of influence encapsulates elements which may be subject to one’s sway, the circle of concern engrosses most matters one can imagine, and the area of no concern relates to all content which isn’t yet imagined.
Regarding my circle of control and USA, I recognize that GLAD Beliefs – such as demonizing, intolerance, awfulizing, and musturbating – are within my control to effect change. Concerning my circle of influence and UOA, I’m now attempting to persuade you to practice REBT daily.
Relating to my circle of concern and ULA, I acknowledge that in this imperfect world, not everyone will be convinced to use the ABC model and UA. Pertaining to my area of no concern, an imaginary realm in which demons do exist, I don’t waste time pondering unfalsifiable claims.
Of this matter, Ellis stated, “If we train ourselves to fairly consistently acquire USA, UOA, ULA, and HFT, we will still not completely eliminate our strong tendencies to musturbate and awfulize. But, with much cognitive, emotive, and behavioral hard work and practice, we can significantly and appreciably reduce them. Let us accept this challenge!” (page 38).
Given this exploration of GLAD Beliefs – demonizing, intolerance, awfulizing, and musturbating – how will you incorporate the ABC model and UA into your daily practice of REBT? Or, will you instead musturbate, rubbing yourself into disturbance, without the payoff of masturbation?
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As a psychotherapist, I’m pleased to try to help people with an assortment of issues ranging 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
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