Adriana's Therapy Seminar

Since the start of rational emotive behavior therapy (REBT), millions have taught themselves to use REBT. These numbers are partially attributable to the ease and convenience and availability of the methods. The basic theory is simple: When confronted with adversity, we often experience unhelpful emotions because we subscribe to irrational beliefs. We can divest ourselves of unhealthy emotions by challenging and replacing our irrational beliefs with rational, beliefs that tie to appropriate emotions and responsible actions." — Will Ross

Will Ross is the author of A Guide to Shameless Happiness. He is the webmaster and co-founder of the self-help REBT Network website. He is a long-term self-help advocate and self-help teacher. Will manages the website that Dr. Albert Ellis sanctioned. Here is Will’s article:

When Albert Ellis launched REBT, he simultaneously published self-help books to show readers how they could help themselves. He and his colleagues have created hundreds of self-help books, DVDs, and other self-help materials. The topics range from controlling anxiety to solving sex and relationship problems.

I learned about REBT about 25 years ago while working as the manager of a transport company in Australia. It was a stressful job and I wanted to learn effective ways of reducing my stress. I experimented with a variety of methods. At a point of discouragement, I taught myself REBT. I was amazed by how effective it was. I decided to learn all I could about it and eventually began teaching it to others.

In the process of using REBT and teaching it to others, I've distilled the following 13 key points. Whether you are new to REBT, or have been using it for a while, you may find that you can effectively put them to work for you.

1. Start now and then practice every day.

• Think of a problem you'd like to work on.
• It can be a major problem or a trivial one.
• Think about what you'd like to achieve with REBT.

2. Study your problem.

• Split the problem into two parts: The practical part and the emotional/behavioral part.
• Focus on the feelings and actions you'd like to change.
• Don't try to solve the practical problem until you've fixed your emotions.
• Look for unhelpful feelings and actions.
• Don't try to change helpful feelings (even if they're unpleasant).

3. Study your feelings and actions.

• What is the name of your unhelpful emotion (e.g., anxiety, anger, depression, etc.)?
• Ask yourself how you feel about the practical problem.
• If your problem is behavioral (e.g., procrastination) look for the feeling that prompts the behavior.