Albert Ellis Theory

Albert Ellis identified the A-B-C concept of stress. A=Activating Event (Stressor), B=Belief, and C=Consequence (Stress). Most of us tend to think that our stress is directly the result of the individual stressors we experience. Ellis believed that our beliefs impact the degree to which stressors impact us. Unfortunately, since many of our beliefs our irrational, we tend to experience more unnecessary stress from those activating events. This was not to infer that stressors are not real but rather to help people better understand the role in which their beliefs amplify the impact of stressors in their lives.

Ellis’s list of ten Irrational Beliefs that he saw as doorways to distress. The page numbers are from his book, A Guide to Rational Living.

  1. The idea that you must have love or approval from all the significant people in your life (101).
  2. The idea that you absolutely must be thoroughly competent, adequate, and achieving or The idea that you must be competent or talented in some important area (115).
  3. The idea that other people absolutely must not act obnoxiously and unfairly, and, that when they do, you should blame and damn them, and see them as bad, wicked, or rotten individuals (127).
  4. The idea that you must see things as being awful, terrible, and catastrophic when you are seriously frustrated or treated unfairly (139).
  5. The idea that you must be miserable when you have pressures and difficult experiences; and that you have little ability to control, and cannot change, your disturbed feelings (155).
  6. The idea that if something is dangerous or fearsome, you must obsess about it and frantically try to escape from it (163).
  7. The idea that you can easily avoid facing many difficulties and self-responsibilities and still lead a highly fulfilling existence (177).
  8. The idea that your past remains all-important and because something once strongly influenced your life, it must keep determining your feelings and behavior today (187).
  9. The idea that people and things absolutely must be better than they are and that it is awful and horrible if you cannot change life’s grim facts to suit you (197).
  10. The idea that you can achieve maximum happiness by inertia and inaction or by passively and uncommittedly enjoying yourself (207).

What are your thoughts on Elli’s theory?

What irrational beliefs do you see yourself defaulting to in real life?