According to Wikipedia:
A heuristic ‘method of discovery’, or heuristic technique (problem solving, mental shortcut, rule of thumb) is any approach to problem solving that employs a pragmatic method that is not fully optimized, perfected, or rationalized, but is nevertheless “good enough” as an approximation or attribute substitution.
Where finding an optimal solution is impossible or impractical, heuristic methods can be used to speed up the process of finding a satisfactory solution. Heuristics can be mental shortcuts that ease the cognitive load of making a decision.
An example of a heuristic within Rational Emotive Behavior Therapy (REBT) is the practice of unconditional acceptance (UA). In specific, this psychotherapeutic modality uses heuristic tools related to unconditional self-acceptance, unconditional other-acceptance, and unconditional life-acceptance.
For instance, suppose that when framing a problem through the construct of the ABC model I acknowledge that an undesirable activating event isn’t what causes an unpleasant response such as irritability. Rather, when an action occurs and I maintain an irrational belief about it, my assumption and not the event itself is what causes an unfavorable consequence.
Thus, the problem isn’t the activating event, though my attitude about the action is how I disturb myself. Therefore, I can un-disturb myself by rigorously engaging in the process of disputation of irrational assumptions in order to form a more effective new belief about the event.
Noteworthy, rigorous disputation of unhelpful beliefs requires significant effort and serves as an uncomfortable process in which an individual critically examines predetermined morals and ethics, principles, and other notions which comprise a core belief structure.
Not everyone is willing to undergo the discomforting process of exertion or contribute the necessary time it takes to effectively utilize the ABC model. Therefore, UA can serve as a shortcut or heuristic to efficiently resolving self-disturbance without using disputation.
Demonstrating how the UA heuristic tool functions, consider the following example:
Action – A longtime friend suddenly ghosts you (falls out of touch while not responding to attempts to establish contact). You’re aware that this person isn’t dead or in a coma and hasn’t been abducted, because you observe your friend’s current activity on social media.
Belief – Unhelpfully, you assume, “This is awful and things shouldn’t be this way, because I can’t stand when shitty people treat me like this – especially those who call themselves ‘friends.”
Consequence – With your four distinct self-disturbing beliefs (italicized above), you experience irritability.
The ABC model requires diligent disputing of irrational beliefs, which cause unpleasant consequences, so that you may adapt a more effective new belief about the undesirable action. If I were to illustrate how this process works herein, this blogpost would be much lengthier than I suspect you care to read.
Therefore, rather than engaging in productive disputation, you can use a helpful UA heuristic. Suppose you rationally conclude, “Although I’d prefer for friends to maintain contact and not ghost me, people are free to behave as they see fit. Thus, while I don’t like this situation with my friend, I can tolerate and accept it.”
Regarding heuristics, Wikipedia adds:
Heuristic reasoning is often based on induction, or on analogy[.] [...] Induction is the process of discovering general laws [...] Induction tries to find regularity and coherence [...] Its most conspicuous instruments are generalization, specialization, analogy. [...] Heuristic discusses human behavior in the face of problems [...that have been] preserved in the wisdom of proverbs. — George Pólya, How to Solve It
Concerning REBT, a good enough UA heuristic tool addresses fallible human behavior while affording people an opportunity to reduce unnecessary self-disturbance. If this approach to rational living outlined herein appeals to you, I’m here to assist with your further understanding about helpful tools such as heuristics.
If you’re looking for a provider who works to help you understand how thinking impacts physical, mental, emotional, and behavioral elements of your life—helping you to sharpen your critical thinking skills, I invite you to reach out today by using the contact widget on my website.
As a psychotherapist, I’m pleased 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 helping you to feel better, I want to help you get better!
Deric Hollings, LPC, LCSW
References:
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