Three Main Headings for Irrational Beliefs, and Ten Related Qualifiers
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On the collaborative album The Darkest Hour (2017), by rapper Madchild and music producer Evidence, is the song “Club 33”, with contribution by music producer the Alchemist, on which Madchild states, “Words keep bouncin’ ‘round my head, just like a pinball.”
For context, one source states, “Pinball games are a family of games in which a ball is propelled into a specially designed table where it bounces off various obstacles, scoring points either en-route or when it comes to rest.” I enjoyed pinball in my youth, and I like Madchild’s reference.
Specifically, I liken this matter to belief, which the American Psychological Association defines as “acceptance of the truth, reality, or validity of something (e.g., a phenomenon, a person’s veracity), particularly in the absence of substantiation.” Noteworthy, beliefs are subjective.
Because they’re often comprised of words, beliefs about petty annoyances and obstacles can figuratively bounce around in one’s mind, “just like a pinball,” as stated by Madchild. Nevertheless, the beliefs I maintain aren’t necessarily shared by other people.
For example, I believe (i.e., accept as true) that The Darkest Hour is an enjoyable album. However, you may disagree. In particular, you may believe (i.e., accept as valid) that hip hop music in general is an unenjoyable form of entertainment. Thus, our beliefs are subjective.
Now, 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.
When contemplating the subjectivity of beliefs, as I’ve yet to meet a single person who doesn’t maintain varying beliefs about an assortment of topics, it’s worth noting that there’s a difference between descriptive and prescriptive beliefs. It’s predominately the latter that results in hardship.
Now, 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 event 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, I listen to “Club 33” as “words keep bouncin’ ‘round my head, just like a pinball” (Action), and I descriptively conclude that The Darkest Hour is an enjoyable album (Consequence). Yet, from a B-C outlook, you prescriptively disagree and become enraged.
For example, I express favor for hip hop music (Action), you Believe, “Deric is garbage [G], and I can’t abide his enjoyment of rap [L], because it’s terrible [A], and no one should listen to hip hop music or anyone who likes it [D],” and you then make yourself enraged (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.
When words keep bouncin’ ‘round your mind, just like a pinball, then you’re likely to experience self-distress when your Effective beliefs are rational (e.g., annoyance) or self-disturbance when your Beliefs are irrational (e.g., rage). About Beliefs, Ellis stated (pages 23 and 24):
Just about all of these beliefs […] can be put under three main headings:
1. I absolutely must perform important functions well and be approved by significant people for doing so. If not, I am a pretty worthless individual.
3. The conditions under which I live absolutely should be nice, easy, and enjoyable. Else I cannot enjoy life at all.
In my best-selling book, A Guide to Rational Living, I describe ten related irrational beliefs and show how to make them more rational and functional. These are:
1. The idea that you must – yes, must – have love or approval from all the significant people in your life.
2. The idea that you absolutely must be thoroughly competent, adequate, and achieving.
3. The idea that people absolutely must not act obnoxiously and unfairly, and that when they do, you should blame and damn them, and see them as bad, wicked, or rotten individuals.
4. The idea that you have to see things as being awful, terrible, horrible, and catastrophic when you are seriously frustrated or treated unfairly.
5. The idea you must be miserable when you have pressures and difficult experiences; and that you have little ability to control, and cannot change, your disturbed feelings.
6. The idea that if something is dangerous or fearsome, you must obsess about it and frantically try to escape from it.
7. The idea that you can easily avoid facing many difficulties and self-responsibilities and still lead a highly fulfilling existence.
8. The idea that your past remains all-important and that because something once strongly influenced your life, it has to keep determining your behaviors and feelings today.
9. The idea that people and things absolutely must be better than they are and that it is awful and horrible if you cannot change life’s grim facts to suit you.
10. The idea that you can achieve maximum human happiness by inertia and inaction or by passively and uncommittedly “enjoying yourself.”
The three main headings for irrational beliefs, and ten related qualifiers (those which satisfy requirements or meet a specified standard) addressed by Ellis may keep bouncin’ ‘round your head, just like a pinball, though you can play to win by Disputing your unhelpful Beliefs!
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 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:
AEI. (n.d.). About Albert Ellis, Ph.D. Albert Ellis Institute. Retrieved from https://albertellis.org/about-albert-ellis-phd/
APA Dictionary of Psychology. (2018, April 19). Belief. American Psychological Association. Retrieved from https://dictionary.apa.org/belief
Apple Music. (n.d.). The Darkest Hour. Apple Inc. Retrieved from https://music.apple.com/us/album/the-darkest-hour/1840722584
Dryden, W. and Neenan, M. (2006). Rational emotive behaviour therapy: 100 key points and techniques. Routledge. Retrieved from https://img1.wsimg.com/blobby/go/4b0e2552-2a18-4998-b44f-3a993148f7ac/downloads/REBT%202.pdf?ver=1627365797554
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