I Can't Take It: It's More Than I Can Handle

[DISCLAIMER]

Have you ever been exposed to a CS gas chamber? I have. In a blogpost entitled Resilience, I described my experience from Marine Corps training during which exposure to this tear gas agent was a requirement for graduation. Understating the matter, it wasn’t a pleasant experience.

Still, I was able to tolerate the event. Back then, I knew nothing about Rational Emotive Behavior Therapy (REBT) and its two techniques regarding the ABC model and unconditional acceptance (UA). Now, I can retrospectively evaluate how it was that I self-disturbed at the time.

REBT uses the ABC model to illustrate that when an undesirable Action occurs and one Believes an unhelpful narrative about the event, it’s one’s unfavorable assumption and not the occurrence itself that causes an unpleasant Consequence. Perhaps an example would be helpful herein.

I was exposed to CS gas without a respirator (Action) and I unhelpfully Believed something like, “I can’t take it, because it’s more than I can handle!” With this unproductive assumption, I experienced fear, a rapid heart rate, thoughts of fleeing, and sweating (Consequence).

The self-narrative “I can’t take it, because it’s more than I can handle” represents one of four major irrational Beliefs recognized in REBT, as it relates to low frustration tolerance (LFT). It was this narrative that caused an emotive, sensational, cognitive, and behavioral outcome.

Addressing how people upset themselves with unhelpful attitudes, the ABC model incorporates Disputation of these unproductive assumptions in order to explore Effective new beliefs. For instance, rather than an LFT narrative, I could’ve used one of high frustration tolerance (HFT).

As an example, I could’ve productively told myself, “Although I’d prefer not to experience this gas chamber, I can take it, because it isn’t more than I can handle.” As a matter of truth, I actually tolerated the unpleasant event. I didn’t die, nor was I in any real danger.

Aside from the ABC model, REBT uses the technique of UA to relieve suffering. This is accomplished through use of unconditional self-acceptance, unconditional other-acceptance, and unconditional life-acceptance.

Whereas the ABC scientifically affords one an opportunity to discover effective new self-narratives to be used in place of unaccommodating assumptions, UA uses a philosophical approach to tolerance. Helpfully, both techniques are designed to target self-disturbance.

When contemplating LFT narratives of the sort I once used, I’m reminded of the song “Gas Mask” from hip hop collective The Left, comprised of members Apollo Brown, Journalist 103, and DJ Soko. This track is on the group’s 2010 album Gas Mask, as I enjoy the anthology.

Photo credit, fair use

Noteworthy, the track features samples from soul singer Otis Clay’s 1977 song “I Can’t Take It.” As such, the chorus of “Gas Mask” states:

(I can’t take it)

All the wack gimmicks

(I can’t take it)

All the fake lyrics

(I can’t take it)

All the sex scandals

(I can’t take it)

It’s more than I can handle

(I can’t take it)

All the people hatin’

(I can’t take it)

It gets frustratin’

(I can’t take it)

This is the last straw

(I can’t take it)

Here comes that real raw

Italicized for your consideration are LFT narratives. Appropriately stated in the chorus is that these sorts of unhelpful beliefs cause frustration and other unpleasant consequences. Perhaps disputation or use of UA is in order for The Left so that members may instead use HFT beliefs.

You, too, may find the techniques of REBT helpful during moments of self-disturbance. In the interest of HFT, I invite you to ask yourself if you can tolerate and accept undesirable events even when something as unpleasant as CS gas is deployed. Can you take or handle it?

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

References:

Fat Possum Records. (2023, September 20). Otis Clay - I Can’t Take It (Official audio) [Video]. YouTube. Retrieved from https://youtu.be/e1H7Nmn54sg?si=s49X_CsSitrr4_6j

Hollings, D. (2024, May 22). A philosophical approach to mental health. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/a-philosophical-approach-to-mental-health

Hollings, D. (2024, May 24). A scientific approach to mental health. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/a-scientific-approach-to-mental-health

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

Hollings, D. (2024, October 29). Cognitive continuum. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/cognitive-continuum

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

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. (2024, February 24). High frustration tolerance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/high-frustration-tolerance

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

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

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

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

Hollings, D. (2024, June 2). Nonadaptive behavior. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/nonadaptive-behavior

Hollings, D. (2024, April 22). On disputing. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/on-disputing

Hollings, D. (2023, April 24). On truth. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/on-truth

Hollings, D. (2025, April 25). Preferences vs. expectations. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/preferences-vs-expectations

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, March 14). REBT and emotions. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/rebt-and-emotions

Hollings, D. (2024, May 8). Resilience. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/resilience

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

Hollings, D. (2024, April 21). Sensation. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/sensation

Hollings, D. (2023, September 6). The absence of suffering. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/the-absence-of-suffering

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. (2024, June 14). Tolerance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/tolerance

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

Hollings, D. (2024, October 20). Unconditional acceptance redux. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unconditional-acceptance-redux

Hollings, D. (2023, March 11). Unconditional life-acceptance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unconditional-life-acceptance

Hollings, D. (2023, February 25). Unconditional other-acceptance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unconditional-other-acceptance

Hollings, D. (2023, March 1). Unconditional self-acceptance. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unconditional-self-acceptance

Ketchum III, W. (2010, October 27). The Left (Apollo Brown, Journalist 103, & DJ Soko) – Gas Mask. HipHopDX. Retrieved from https://hiphopdx.com/reviews/id.1552/title.the-left-apollo-brown-journalist-103-dj-soko-gas-mask

Mello Music Group. (n.d.). The Left - Gas Mask (LP) [Image]. Retrieved from https://www.mellomusicgroup.com/products/the-left-gas-mask-lp-1

Paul. (2004, October 13). Wack. Urban Dictionary. Retrieved from https://www.urbandictionary.com/define.php?term=wack

Spotify. (n.d.). DJ Soko. Retrieved from https://open.spotify.com/artist/5s0tL5m2wSyMBcwmHJ11JE

The Left – Topic. (2024, July 4). Gas Mask [Video]. YouTube. Retrieved from https://youtu.be/6vzZIrmK-8w?si=dpiv-K11aTquKfAY

Wikipedia. (n.d.). Apollo Brown. Retrieved from https://en.wikipedia.org/wiki/Apollo_Brown

Wikipedia. (n.d.). CS gas. Retrieved from https://en.wikipedia.org/wiki/CS_gas

Wikipedia. (n.d.). Journalist 103. Retrieved from https://en.wikipedia.org/wiki/Journalist_103

Wikipedia. (n.d.). Otis Clay. Retrieved from https://en.wikipedia.org/wiki/Otis_Clay

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