To feel or not to feel seems like an appropriate question, yet emotions are typically not that voluntary. My understanding of emotions follows the holistic interpretation of emotions being feedback from our internal and external worlds. If only we could say… “F*ck this, no thanks, toodeloo,” but most deem this to be inappropriate behavior. While science and technology have progressed, it seems our Amygdalas are not impressed. Fear- and anger-based emotions are what I see most. My attempt to understand these expressions starts with understanding the ability to self-regulate.
As a former athlete and current artist, my intention is to showcase how Rational Emotive Behavior Therapy can help people better understand their perception. A few of my grounding questions are listed below.
- When numbness no longer feels like an option, when does thrill become problematic?
- Deprivation can be helpful, but to what extent?
- When we think about emotions, can you ever feel muted?
- When thinking about extreme expressions, are these statements true?
- Grief is the loudest
- Loneliness is the hollowest
- Love is insurmountable
My method of attempting to answer these questions is to conduct a literary review of research articles which have utilized the REBT Model. These research articles focus on athletes as the population, while attempting to identify contributing factors influencing performance, and observed results.
[Image featured in research article] Bowman, A. W. & Turner, M. J. (2022). When Time is of the Essence: The use of rational emotive behavior therapy (REBT) informed single-session therapy (SST) to alleviate social and golf-specific anxiety, and improve wellbeing and performance, in amateur golfers. Psychology of Sport and Exercise, 60, p. 3. https://doi.org/10.1016/j.psychsport.2022.102167
In an effort to understand the many ways the REBT framework has been used, I focused on a population which exceeds the execution of performance and expectations. Athletes are typically the people who have to identify, adjust, and adapt in moments of intense pressure with little to no margin of error. The first article, in my literary review, highlights the Theory of Power and how this is applied in Taekwon-do. Wąsik (2009) identifies the following components of this theory, which are mass, acceleration, equilibrium, concentration, and breath control. The components of this theory makes me think of motivations for engaging in self-regulation, acknowledging locus of control, and assessing for appropriate behavior.
While athletes have the ability to fine-tune their behavior and capability of problem-solving and decision-making, most humans have to think about the various components of their allotted effort. How much effort is needed (makes me think of mass)? For how long should I engage with this amount of effort (acceleration)? Can I maintain balance and how will I do so (equilibrium)? Do I have the ability to maintain focus and sustained effort (concentration)? What do I do in moments of stress, overwhelm, or heightened emotions (breath control)? These concepts may not be applicable in every situation but when we consider our fear and stress responses, we can identify threats (real, imagined, and anticipated) and discover methods of interpreting our experiences before solidifying our beliefs about ourselves, others, and the world.
Okay, you know the population I am focusing on and some of the theoretical aspects I will highlight. But, what about the actual framework of Rational Emotive Behavioral Therapy (REBT). What is it? Wood, A., Mack, R. & Turner, M. (2020) identified the framework as being the following, firstly identifying one’s goals (G), then noticing what adversity (A) the individual experiences, next identifying the individual’s beliefs (B), and emotional and behavioral responses (C) as consequences of experiencing the adversity, next attempting to dispute any irrational beliefs and replace with alternative beliefs (D), and lastly encouraging healthy negative emotions and adaptive behavior when experiencing adversity or incongruence. (My understanding is this framework is implemented continuously due to the many adversities we may experience in our lives.) As we go through life, we decide what needs to change and how we can influence the change. Sometimes, this can happen from our own wants and other times we are adapting to an external request to change. This puts us in an action-orientation, which shows an embodiment of our beliefs and emotions. These behavioral expressions can challenge avoidance, identify regrettable experiences, highlight our relationship to consequences, and demonstrate our ability to implement critical and strategic thinking.
Davis, H & Turner, M. J. (2020) elaborate on the components of behavioral change which are often the most difficult. Irrational beliefs are conceptualized as the driving force behind our emotional and behavioral responses (labeled as consequences in the REBT framework). These beliefs take the form of demandingness, awfulizing, low frustration tolerance, and depreciation. Think expectations (self and/or external), activation of cognitive distortions, emotion regulation, and value associated with outcome, self, and situation. Davis, H & Turner, M. J. (2020) illustrate the end-goal hope of increasing an individual’s ability to conceptualize and verbalize preferences, recognize limits of cognitive distortions, increase ability to engage in distress tolerance, and utilize radical acceptance. The recognition of the transition from irrational beliefs to rational beliefs is a primary objective of REBT. In essence, how can we reduce irrational beliefs while augmenting rational beliefs, as needed. (Davis, H & Turner, M. J., 2020, p.4)
We have an idea of the reasoning behind utilization of this framework however what does it actually mean to dispute irrational beliefs and responses. I think about an ailment which impacts me almost on a daily basis. Anxiety! While relatively tamed now, there were moments when my evaluation and critiques became overwhelming and harmful. Bowman, A. W. & Turner, M. J. (2022) utilizes the diagnosis of social anxiety to illustrate how our perception of social evaluation impacts us irregardless of the presence or absence of spectators. This makes me think of cognitive biases and its encouragement of engagement in avoidant strategies. Avoidant tendencies can be conceptualized as a self-protective behavior used when cognition becomes overwhelmed with information. A concept which seems fitting is “cognitively mediated,” which is a perception of potential ongoing negative social evaluation that drives social anxiety, not necessarily the actual presence of social evaluation. (Bowman, A. W. & Turner, M. J., 2022, p. 2) The mind can be a mischievous organ with deceitful ways of functioning! Thus, the helpful technique, offered by REBT, of challenging irrational performance beliefs and developing rational beliefs is more than needed!
REBT can be seen as “… a positive approach to helping people apply rationality to life.” (Jordana, A., Turner, M., Ramis, Y., & Torregrossa, M., 2020, p. 32) It can be helpful to briefly discuss how this process happens. “… irrational beliefs are related to increased burnout, choking under pressure, psychological distress, and anger.” (Jordana, A., Turner, M., Ramis, Y., & Torregrossa, M., 2020, p. 20) When was the last time you experienced any of these things? (I’m sure fairly recently.) The hope of noticing these symptoms and experiences, is we will have an increased ability to begin the redirection. When you’re experiencing burn-out, what thoughts do you have? For some, I would imagine, wanting to take the short-cut, stopping what you are doing, or beginning to do something more fun. While all of these are options, they can often take us away from our long-term goals. (The complete opposite intention of the utilization of REBT.)
REBT can be seen as “… a positive approach to helping people apply rationality to life.” (Jordana, A., Turner, M., Ramis, Y., & Torregrossa, M., 2020, p. 32) When seeking external support, how do you express emotions and how does that influence perception of situations? I ask you this… what are your goals and how can others help you get closer to achievement, accomplishment, and reward?
References
Bowman, A. W. & Turner, M. J. (2022). When Time is of the Essence: The use of rational emotive behavior therapy (REBT) informed single-session therapy (SST) to alleviate social and golf-specific anxiety, and improve wellbeing and performance, in amateur golfers. Psychology of Sport and Exercise, 60, 1-10. https://doi.org/10.1016/j.psychsport.2022.102167
Davis, H & Turner, M. J. (2020). The Use of Rational Emotive Behavior Therapy (REBT) to Increase the Self-Determined Motivation and Psychological Well-Being of Triathletes. Sport, Exercise, and Performance Psychology, 9(4), 489-505.
Jordana, A., Turner, M., Ramis, Y., & Torregrossa, M. (2020). A Systematic Mapping Review on the Use of Rational Emotive Behavior Therapy (REBT) with Athletes. International Review of Sport and Exercise Psychology.
Wąsik, J. (2009). Chosen Aspects of Physics in Martial Arts. Archives of Budo, 5, 11-14.
Wood, A., Mack, R. & Turner, M. (2020). Developing Self-Determined Motivation and Performance with an Elite Athlete: Integrating motivational interviewing with rational emotive behavior therapy introduction. Journal of Rational-Emotive and Cognitive-Behavior Therapy, 38(4), 540-567.
