Hank Robb - Disputing Your B's Not Your T's.
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Transcript of Hank Robb - Disputing Your B's Not Your T's.
Annual ConferenceWelcome!
Disputing Your “B’s” Not Your “T’s”
Hank Robb, Ph.D., ABPPAnnual SMART Recovery Conference
2015Cincinnati, Ohio
A-B-C’s of REBTA is the “Activating Event” (often “Adversity”)
B is what you are “Believing” ABOUT your A
C is the Emotional, Behavioral or Cognitive “Consequence” you experience about A BECAUSE of
your B about A.
Did you see a “T” in that A-B-C?
Maybe, but it would have been at “C.” It might have been one of those “Cognitive
Consequences.” However, in REBT we focus on the importance of what people are BELIEVING (that’s “B”) rather than what
they thinking (that’s “T”)
Believing verses ThinkingThink this thought: “I am a banana.”
Do you BELIEVE that thought?
Believing verses Thinking
There seems to be a difference between what we think
And what we BELIEVE
And, when it comes to THOUGHTS, the important REBT question is not what thought you are thinking but
what thought you are BELIEVING
A-B-C’s of REBT(A Thought Experiment)
Suppose:A = You get something you don’t want or don’t get something you do want.B = You BELIEVE BOTH “this is something I don’t like” and “this MUST NOT” happen.How would you likely feel, act and think?
All or None verses More or Less
When analyzing what we are believing, it is more useful to
ask if we are believing it strongly or lightly rather than asking if we are believing it
totally or not at all.
All or None verses More or Less
Believing something strongly simply means you are taking it
VERY SERIOUSLY while believing something lightly means not
taking it VERY SERIOUSLY even if you are still experiencing it.
A-B-C’s of REBT(A Thought Experiment)
Suppose:A = You get something you don’t want or don’t get something do you want.B = You BELIEVE BOTH “this is something I don’t like” and “this MUST NOT” happen.BUT you believe one lightly and the other strongly. How would you likely feel, act and think?
A-B-C’s of REBTDisputing what you are believing can mean working hard not to take certain thoughts,
images, feelings and urges (i.e. action tendencies) VERY SERIOUSLY rather than trying
get rid of them. That is what it can mean to “dispute your B’s” rather than “dispute your
T’s” or any other experience that shows up at “C.”
A-B-C’s of REBTAnd when would we not take certain feeling
“C’s”, thought “C’s,” image “C’s” or urge “C’s” VERY SERIOUSLY?
When doing so interferes with living the life we are most deeply interested in living.
EYES ON THE PRIZE
Would you rather be “right” in your life
Or would you rather be effective in your life?
If you want to be EFFECTIVEfocus on believing (i.e. taking seriously)
thoughts, images, feelings and urges that increase effectiveness rather than believing thoughts, images, feelings and urges that
reduce effectiveness.EYES ON THE PRIZE!
Do this and you won’t be disputing your thoughts, images,
feelings or urges to behave. You’ll be disputing your
BELIEFS!
Text here, end slideText here
2015 SponsorsThank you!