Apply the Albert Ellis ’12 irrational beliefs and disputing statements’ to your thinking…

This post introduces you to Dr Albert Ellis and his basic ‘guide to living’. It just may be the key to real change for you… Dr Ellis is one of the principle founding fathers of ‘CBT’ – he is the pioneering maverick who created Rational Emotive Behavioural Therapy (REBT).

In a 1982 survey, American and Canadian psychologists rated Albert Ellis as having more influence on psychology than Freud or Jung. Psychology Today called him The Prince of Reason…

Freud had a gene for inefficiency, and I think I have a gene for efficiency” ~ Albert Ellis, 1913 to 2007

This photo is Ellis with a patient circa 1940’s – (or I like to imagine it could be his receptionist hamming it up for the shoot).

After 6 years as a psychoanalyst, without any evidence of his patients ‘getting better’, Dr Albert Ellis instead began to put in practice strategies based on his own philosophical theory that, no matter what the situation or event, it is largely how we think about and interpret our problems – (now, today) – that causes our levels of negative emotional responses and corresponding choice of self-sabotaging behavioural responses. Ellis believed events and situations influence our feelings and behaviours (otherwise the same thing could happen to 10 people and they would all feel and behave the same about it), and that rather it is our ‘thinking’ that ultimately causes them. Thus he believed that anxious and depressed people have developed disordered irrational styles of thinking and beliefs, which directly cause inappropriate negative upset and self sabotaging behaviours – but that we can learn to identify and challenge such thinking, and apply new rational ‘self talk’ and strategies that will help to change it to healthy evidence based thinking. Why? in order to have less emotional upset (to feel good!) and more constructive behaviours (living the life we want). And… patients started getting better. It worked.

Epictetus (stoic philosopher, & a major influence on Ellis): “What disturbs men’s minds is not events but their judgments on events.”

Cognitive Behavioural Therapy (CBT) today is an amalgamation of a range of best practice cognitive and behavioural therapies and strategies that have been developed over the last 60 years – beginning with the pioneering work of the maverick Ellis.

Interested in knowing more? Check out the Ellis table below, and start thinking about your own thinking, and about how to make changes if needed for a happy and fulfilling life. * open/ download a PDF version of this AlbertEllisTable or view in your browser if the table doesn’t fit your mobile view

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The Albert Ellis 12 typical irrational beliefs and disputing statements

review and think about these…

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 had 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 had 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 ourself 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 prefer to do well 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 improbability 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.

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Summary: In order to challenge and overcome these 12 irrational beliefs, it is important to follow the philosophy of Albert Ellis and utilize disputing statements. This process involves actively questioning and challenging negative or irrational thoughts in order to develop a healthier, more rational mindset.

For example, if you find yourself thinking that you are worthless or incapable, stop and ask yourself if there is evidence to support this belief. Instead of automatically accepting this negative thought, focus on realistic and positive counterarguments. Remind yourself of past successes or accomplishments, or consider seeking support from friends, family, or a mental health professional.

Similarly, if you find yourself catastrophizing or assuming the worst about a situation, challenge those thoughts by considering alternative outcomes or potential solutions. Focus on the present rather than dwelling on past mistakes or worrying about future uncertainties. Remember that setbacks and challenges are a natural part of life, and that resilience and adaptability are key to overcoming them.

By applying the principles of Albert Ellis’ 12 irrational beliefs and disputing statements to your thinking, you can develop a more positive and rational mindset, better equipped to face the challenges and opportunities that life presents. With practice and persistence, you can overcome negative thought patterns and start living a more fulfilling, satisfying life.