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12 Irrational Ideas
Rational therapy holds that certain core irrational ideas, which have been
clinically observed, are at the root of most emotional disturbance. They are:
1. The idea that it is a dire necessity for adults to be loved by significant
others for almost everything they do -- instead of their concentrating on their
own self-respect, on winning approval for practical purposes, and on loving
rather than on being loved.
2. The idea that certain acts are awful or wicked, and that people who perform
such acts should be severely damned -- instead of the idea that certain acts
are self-defeating or antisocial, and that people who perform such acts are
behaving stupidly, ignorantly, or neurotically, and would be better helped to
change. People's poor behaviors do not make them rotten individuals.
3. The idea that it is horrible when things are not the way we like them to be
-- instead of the idea that it is too bad, that we would better try to change
or control bad conditions so that they become more satisfactory, and, if that
is not possible, we had better temporarily accept and gracefully lump their
existence.
4. The idea that human misery is invariably externally caused and is forced on
us by outside people and events -- instead of the idea that neurosis is largely
caused by the view that we take of unfortunate conditions.
5. The idea that if something is or may be dangerous or fearsome we should be
terribly upset and endlessly obsess about it -- instead of the idea that one
would better frankly face it and render it non-dangerous and, when that is not
possible, accept the inevitable.
6. The idea that it is easier to avoid than to face life difficulties and
self-responsibilities -- instead of the idea that the so-called easy way is
usually much harder in the long run.
7. The idea that we absolutely need something other or stronger or greater than
yourself on which to rely -- instead of the idea that it is better to take the
risks of thinking and acting less dependently .
8. The idea that we should be thoroughly competent, intelligent, and achieving
in all possible respects -- instead of the idea that we would better do rather
than always need to do well and accept ourself as a quite imperfect creature,
who has general human limitations and specific fallibilities.
9. The idea that because something once strongly affected our life, it should
indefinitely affect it -- instead of the idea that we can learn from our past
experiences but not be overly-attached to or prejudiced by them.
10. The idea that we must have certain and perfect control over things --
instead of the idea that the world is full of probability and chance and that
we can still enjoy life despite this.
11. The idea that human happiness can be achieved by inertia and inaction --
instead of the idea that we tend to be happiest when we are vitally absorbed in
creative pursuits, or when we are devoting ourselves to people or projects
outside ourselves.
12. The idea that we have virtually no control over our emotions and that we
cannot help feeling disturbed about things -- instead of the idea that we have
real control over our destructive emotions if we choose to work at changing the
musturbatory hypotheses which we often employ to create them.
| CORE BELIEFS |
| Helpless core beliefs |
Unlovable core beliefs |
I am helpless.
I am powerless.
I am out of control.
I am weak.
I am vulnerable.
I am needy.
I am trapped.
I am inadequate.
I am ineffective.
I am incompetent.
I am a failure.
I am disrespected.
I am defective (i.e., I do not measure
up to others).
I am not good enough (in terms of
achievement). |
I am unlovable.
I am unlikable.
I am undesirable.
I am unattractive.
I am unwanted.
I am uncared for.
lam bad.
I am unworthy.
I am different.
I am defective (i.e., so others will not
love me).
I am not good enough (to be loved
by others).
I am bound to be rejected.
I am bound to be abandoned.
I am bound to be alone.
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Facts About Core Beliefs
* That it is an idea, not necessarily a truth
* That it can be believed quite strongly, even "feel"
like it is true, and yet be mostly if not entirely
untrue
* That, as an idea, it can be tested
* That it is usually rooted in childhood events,
that may or may not have been true at the time it
came to be believed
* That it continues to be maintained through regularly
recognizing any data that supports the belief while
ignoring or discounting data to the contrary
* That through work and using various strategies,
over time, this idea can be changed and a more realistic
view be established
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| Modifying Core Beliefs through Disputation |
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Old Core Belief
I'm ( completely) unlovable.
I'm bad.
I'm powerless.
I'm defective
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New Core Belief
I'm generally a likable person
I'm a worthwhile person with positive and negative
features
I have control over many things
I'm normal, with both strengths and weaknesses
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Cognitive Therapy: Basics and
Beyond, Beck
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