by Brianna Cheney, M.A.
As an REBT therapist, I make a consistent effort to apply REBT to my own life. When I experience any type of unhealthy negative emotion (UNE), I try to identify and replace the self-defeating thoughts and beliefs with healthier, rational alternatives. Admittedly, I have noticed that this process of thought-monitoring can be much more challenging at certain times than at others depending on specific physiological factors!
We likely all have noticed the susceptibility of our moods to bodily changes, like becoming angry when hungry (“hangry”) or extra irritable when we are sick or in pain. Identifying the bodily conditions that we are most sensitive to can help us to recognize the irrational beliefs exacerbating our emotional states in these moments.
Personally, when I am extremely tired, I am more liable to engage in thinking marked by frustration intolerance and awfulizing. In response to the same minor inconvenience that I can calmly tolerate in the morning, I might think “I can’t stand this!” and “This is awful!” when I encounter it at the end of an exhausting day. When I think these extreme thoughts, I tend to become overwhelmed by frustration and anxiety and, thus, less able to effectively handle the situation. Becoming aware of my tendency to think irrationally when tired has helped me to catch myself thinking this way in the moment. Sometimes, I make the decision–in light of my fatigue – to wait to handle the situation until I have more energy. When waiting is not a feasible option, I remind myself that the situation may be frustrating and unpleasant, but it is temporary and I can live through it! (Or, in the words of Dr. Ellis, “It’s a hassle, not a horror!”)
After reflecting on these statements, I typically continue to feel somewhat frustrated, but the frustration ceases to overwhelm me and I usually am able to handle the situation in a calm and effective manner. I encourage you to ask yourself about your bodily barriers to rational thought. You may find that simply becoming aware of your irrational beliefs in these moments can help to minimize the unhealthy, all-consuming negative emotional experiences that follow them!
