by Rachel Waxman, M.A.
In the basic A-B-C model of REBT, “A” refers to the event that triggers an emotional response, “B” to the belief that largely drives which emotion will be experienced, and “C” to the actual emotion (or behavior) that is experienced. As a general rule in therapy, replacing irrational “B”s with more helpful ones is considered the best way of helping clients achieve healthy emotions and increase resilience to life’s challenges. Therefore, except in cases where the client or someone else is in danger, we usually first focus on disputing, or challenging, irrational beliefs rather than first trying to change the external “A” that the client is facing.
But I’ve noticed that there is at least one fairly common instance in which changing the “A” and disputing the “B” can be the same thing. When people are seriously depressed or feel trapped or overwhelmed by a particular adversity, they may begin to feel hopeless or helpless. These feelings, in turn, can increase depression and anxiety, and can lead to behavioral freezing and apparent inability to accomplish even once-simple tasks. They also come with characteristic beliefs like “Nothing in my life will ever change” and “I absolutely cannot deal with this situation.”
These beliefs need to change if the person is to get out of the rut. In session, therapists can help their clients try to think more flexibly, to imagine a future in which things do change and plan how to promote such a future, to recognize that they have more internal coping resources than they might have imagined, to identify a social support system that can help them cope or just give them a change of scene. Ultimately, though, following through with practical steps to change something is what will help the client fully believe that “Some negative aspects of my life really can change” and “I strongly dislike this situation, but I can deal with it.” For instance, if you helplessly think that you can never get a decently paying job but you enroll in some classes that improve your skills and pay grade, you’re much more likely to feel hopeful and energized to continue working towards your goal.
Does this count as “changing the A”? Probably. But people are most likely to start believing (“B”) in their ability to make changes if they prove it by actually working towards practical change. And after all, helping clients take control of their beliefs, feelings, and behavior is at the core of REBT.
