Imagination: Rational Emotive Imagery

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.
To adequately address the subject matter of this blogpost, I thank you for granting my use of a personal anecdote. When I was a child, my mom would often fill our home with the melodies of Motown—a record label that popularized the Motown sound, a unique brand of soul music.
With little doubt, my favorite soul music song was “Just My Imagination (Running Away with Me)” by the Temptations, from their album Sky’s the Limit (1971). Even among the most challenging times of residing with my mom, that track somehow helped me to tolerate hardship.
Now, the American Psychological Association (APA) defines imagination as “the faculty that produces ideas and images in the absence of direct sensory data, often by combining fragments of previous sensory experiences into new syntheses.” As well, the APA thusly defines imagery:
1. the use of figurative or descriptive language to evoke emotional or sensory experiences, such as in literature and art.
2. any internal, multimodal, sensory-like experience or representation of objects, emotions, and events in the mind, in the physical absence of the corresponding stimuli. Mental imagery includes visual, auditory, tactile, olfactory, gustatory, kinesthetic, and even emotional imagery, and plays an important role in creativity, problem solving, and academic success. Imagery can refer both to mental images collectively and to an individual’s characteristic mode of representation, such as visual imagery.
The imagery of “Just My Imagination (Running Away with Me)” evoked emotional and sensory experiences (e.g., joy and pleasure) when listening to the sounds of Motown played throughout my home in childhood. For context, one source states of the song:
A full orchestral arrangement with strings and French horns adorning a bluesy rhythm track and bass line provides the instrumentals. Music critic Stephen Thomas Erlewine of AllMusic notes that the song is narrated by a man who imagines a relationship with the woman he loves, is canny enough to realize that his daydreams are fiction, yet is overwhelmed by them.
The lyrics capture his resignation to his fantasies. The song as a whole captures their full emotional effect on him. The first two verses establish the theme and explore the narrator’s daydreams, in which he and the object of his affections are lovers preparing to be married, to “raise a family” and build “a cozy little home / out in the country / with two children, maybe three”. In the bridge, the narrator prays that he will never lose her love to another, or he will “surely die”.
By introducing this doubt, the musical bridge simultaneously connects the movement from dream to reality, completed when the final lines shift from imagery to bald statement: “But in reality / she doesn’t even know me”. For Erlewine, “the Temptations’ performance has a dream-like quality, quietly drifting through the singer’s hopes and desires.”
“Just My Imagination (Running Away with Me)” was a foundational song regarding my concept of romantic relationships. Nevertheless, admittedly unfavorably, I was too young to fully comprehend the invaluable lesson of the track. For clarity, allow me to introduce an REBT tool.
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.
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, awfulizing, and demandingness. When contemplating these unproductive scripts, think of the acronym GLAD.
Additionally, from a psychological standpoint, people distress or disturb themselves using a Belief-Consequence (B-C) connection. Of course, this isn’t to suggest that in the context of the naturalistic or physical world there is no Action-Consequence (A-C) connection.
From an A-C view, my mom often played “Just My Imagination (Running Away with Me)” (Action), as I subsequently learned that I would “surely die” without returned affection (Consequence). However, what I didn’t take into account was the B-C connection.
Thus, in high school, when experiencing unrequited love (Action) and Believing, “Rejection is bad [G], and I can’t bear it [L], because it’s wretched [A], so I must ‘surely die’ when affection isn’t returned [D],” I then experienced negative, but unhealthy sadness (Consequence).
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.
What I failed to comprehend regarding “Just My Imagination (Running Away with Me)” was that the narrator of the song acknowledged the imagery he used was merely part of his imagination. He was self-deceived! Therefore, my miscomprehension caused self-deception.
Failing to understand a lesson of the Temptations’ track contributed to my relational setbacks. At some point, even the mere thought of entering into a romantic relationship was unhelpfully perceived as intolerable. Regarding a tool used to address this matter, Ellis stated (page 11):
[Y]ou can do Rational Emotive Imagery [REI] – invented by Maxie Maultsby, Jr. – where you think of the worst thing happening, such as losing a very good job and not being able to get as good a one. You imagine that has really occurred; you let yourself feel exceptionally horrified or anxious or depressed about it. And then you work on changing your feelings so that you feel very sorry and disappointed about it, but you don’t put yourself down about you for having failed.
Had I known of REI when in high school and self-disturbing into negative, but unhealthy sadness, I may’ve been able to consider the points of view regarding the girls to whom I was attracted. Specifically, they, too, had imaginations of their own which didn’t include me.
Using REI, I could’ve drawn upon imagery of these girls and how self-distressed or self-disturbed they may’ve been regarding my insistence upon romantic relationships. I then could’ve practiced responding to the matter through use of rational beliefs. Noteworthy, one source states:
There is a gap in self-change that everyone who has ever tried it knows intimately: the gap between agreeing with a rational belief and actually feeling it. A person can nod along with “my worth isn’t on the line,” recite it, even defend it in an argument, and then walk into the meeting and feel their worth go straight onto the line anyway.
Rational emotive imagery, REI, is REBT’s flagship technique for closing that gap. It is a deliberate imagination exercise, a few minutes long, that trains the feelings rather than the thoughts, by having a person summon a difficult scene, let the unhealthy emotion genuinely arrive, and then change it, from the inside, while the scene holds.
Ellis’s colleague Maxie Maultsby Jr. developed the original technique, Ellis adapted it into the version REBT is known for, and it has been the system’s signature emotive tool ever since: the place where all the arguing stops and the retraining begins.
Although I once misunderstood “Just My Imagination (Running Away with Me)”, I now recall it when practicing REI in my personal and professional capacities while using REBT. If one can imagine an undesirable circumstance, then one can use imagery to deal with its unpleasantry.
For further information on REI, I highly encourage you to read: Module 14 — Rational Emotive Imagery | REBT Course. This resource is readily available online, at no cost to you, and it very well may assist in changing your irrational beliefs which cause self-disturbance.
Also, if you’re looking for a provider who tries to work to help 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 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

Photo credit, Designed by Magnific, fair use
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