Overgeneralization: “I Am a Good Person” – A Safe Solution
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.
I invite you to consider the pessimistic perspective of person X. After a number of alterations to her work obligations were imposed on person X, she thereafter frequently missed inflexible deadlines. Aware that she was falling behind on her performance, she experienced stress.
“I’m not only performing poorly,” person X concluded, “I am a bad [failing to reach an acceptable standard] person for not being able to keep up with my obligations,” as person X uses an overgeneralization, which the American Psychological Association (APA) thusly defines:
1. a cognitive distortion in which an individual views a single event as an invariable rule, so that, for example, failure at accomplishing one task will predict an endless pattern of defeat in all tasks.
2. the process of extending something beyond the circumstances to which it actually applies.
Noteworthy, an overgeneralization is similar to a generalization, which the APA defines as “the process of deriving a concept, judgment, principle, or theory from a limited number of specific cases and applying it more widely, often to an entire class of objects, events, or people.”
For clarity, a generalization is often (though not always) a logical process of identifying shared traits across multiple instances to form a broad rule, whereas an overgeneralization is a cognitive error or fallacy that falsely claims absolute universality from limited or single data points.
In the case of person X, she broadly believes that she’s underperforming at work. This generalization is logically consistent, given that the number of alterations to her work obligations has resulted in her underperformance.
Nevertheless, person X unfavorably uses an overgeneralization when maintaining, “I am a bad person for not being able to keep up with my obligations.” This absolute claim is derived from a limited focus on her work-related duties, as she fails to consider other aspects of her life.
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.
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, a number of alterations to person X’s work obligations were imposed on her (Action), as she thereafter frequently missed inflexible deadlines (Consequence). Yet, from a B-C view, her use of an overgeneralization (mainly a global evaluation) causes disturbance.
For instance, person X underperforms at work (Action), Believes, “I am a bad person [G], and I can’t bear falling behind [L], because it’s terrible to underperform [A], as I mustn’t be seen as an incompetent employee [D],” and she then experiences significant stress (Consequences).
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, when providing psychoeducational lessons on REBT, I stress the fact that people aren’t their behavior (the way in which someone conducts oneself or behaves—to manage the actions of oneself in a particular way). Regarding this matter, Ellis stated (pages 15 and 16):
REBT considers it fairly illegitimate to label a person as “good” [of a favorable character or tendency]; that would be, as [Alfred] Korzybski pointed out, an overgeneralization. REBT joins Korzybski and the International Society of General Semantics (which he founded), in opposing that kind of inaccurate labeling of people [as opposed to behavior].
But the existential philosophy of Martin Heidigger, Jean Paul Sartre, and Paul Tillich, allows you to cautiously – very cautiously! – say to yourself and believe, “I am a good person because I exist (am alive), I am human, and I am a unique individual.” REBT allows you to take this “inelegant” solution [an act or means of solving a problem] to the problem of giving yourself worth as a person, because it is a safe [free from harm or risk] solution.
Given the influence of existentialism on my approach to REBT, I maintain that people have worth as fallible human beings. However, I don’t view individuals (including myself) as good, bad, and so forth. Thus, regarding person X, I’d introduce another helpful REBT technique.
In particular, REBT uses 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).
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 her circle of control and USA, person X could do away with labels such as “good” or “bad,” and acknowledge that she’s merely a changeable person, who sometimes acts well and sometimes behaves badly. Nonetheless, she isn’t (and never was) her underperforming behavior.
Concerning her circle of influence and UOA, person X would do well to understand that that her unhelpful overgeneralization could also apply to other fallible coworkers. If she’s falling behind in her work, then it’s possible that others are also experiencing challenges in the workplace.
Relating to her circle of concern and ULA, person X may admit that, given the impermanence and uncertainty of life, she’s one day going to die. Thus, her use of unproductive generalizations or overgeneralizations may be little more than a waste of what little life she has left.
As for her area of no concern, an imaginary realm in which no one works, because the government has everyone on universal basic income or universal high income, that’s little more than a pipe dream! Unfortunately, that’s not the dimension in which person X lives.
Ultimately, overgeneralizations such as “I am a bad person” or “I am a good person” aren’t all that helpful—even if REBT considers the latter conclusion “a safe solution.” Rather, we are all simply fallible humans who sometimes don’t perform, underperform, perform, or overperform.
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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