THEORETICAL RATIONALE FOR
THE PROGRAM
While the Phoenix Self-Help Life Plan, as set out in Part Two, does not specifically address the psychological and theoretical rationale which underpins it, it is, nonetheless, built on the firm foundation of cognitive therapy. In particular, it takes note of the views of rational-emotive therapy. This modern and popular theory emphasises the causative links between thoughts, feelings and behaviours.
What follows below is a very brief summary of the theory behind rational-emotive therapy. Hopefully, it will prove a worthwhile introduction for the reader. Do note that there are many books, web sites, and counselling centres which provide a much more thorough exposition of it.
In basic terms, rational-emotive theory stresses that our feelings and behaviours, at any particular time, are directly linked to our mode of thinking at that time. Thus, in facing an important project that we are required to complete, if we believe [ that is, think ] that we are going to struggle or fail to meet its demands or objectives, we are much more likely to feel inadequate, despondent, fearful and our resulting behaviours [ in tackling the project ] are likely to lead to failure or problems.
In short, by virtue of our thinking, we have set ourselves up for failure.
On the other hand, if our thoughts about our possible success in the project are positive and reflect a belief in our ability to meet its demands, we are very likely to feel confident, competent and relatively relaxed as we approach the demands of the task. Likewise, our behaviour will be forceful, appropriate and will achieve success in the project.
Again, our thinking has, to a large extent, determined the outcome of the project. This time, our efforts have brought about success rather than failure.
The important deduction from rational-emotive theory is that our thinking has a direct influence on how we feel and how we behave. Another idea that emerges from this is that happiness [ however we might define this at a personal level ] is always within our grasp. In other words, by disciplining our thinking, we can choose to be happy, whatever our circumstances. This is borne out by the fact that many individuals, though experiencing very painful and destructive events in their lives, manage to cope well emotionally and retain a sense of personal peace and acceptance in spite of the distressful external events.
A vital point that rational-emotive therapy makes is that our thoughts are under our own command. As such, we can change them when we choose to do so. Of course, changing our thought patterns is not always easy. But, with practice and dedication, we can train ourselves to push away negative and unwanted thoughts and replace them with more positive and inspiring ones. In turn, as already explained, our feelings and behaviours will change to become more positive and success based.
Traditionally, rational-emotive therapy postulates its basic theory in an A-B-C framework where A is the stressful occurrence [or activating event], B is our personal sets of beliefs and values [or belief system] and C is the behavioural consequences [or consequences] of A and B combined. Thus, as an example, when a friend appears to ignore you as you pass her on the street [A–activating event], you feel offended, rejected and angry that she should do so [C–consequences]. According to the theory, our behaviour or feelings at C derive from our belief system at B. Sometimes we don't recognise or accept the link between B and C. However, what B [our belief system] does is to lead us to evaluate and interpret A [the activating event] in a way consistent with our distinctive belief system [B]. Often, this belief system persuades us to evaluate and interpret event A in an irrational or inappropriate fashion. So, in our example, you jump to the conclusion that your friend has deliberately ignored and scorned you. But, REBT points out, this is only one possible explanation for your friend's behaviour. Other possible explanations might be:
Clearly, if you were to accept any one of these alternative explanations for your friend's behaviour, your consequential behaviour [C] would be different. You would not be feeling ignored, rejected and scorned. This is because your belief system [B] is now different.
In jumping to the first conclusion that your friend has deliberately ignored and scorned you [your belief system B has inclined you to make this evaluation] you are most likely engaging in irrational or faulty thinking. Rational thinking would incline you to consider all the possible alternative explanations for your friend's behaviour.
According to rational-emotive therapy, individuals are advised to employ a process when stressful or unpleasant life events occur.
Thus, in summary, rational-emotive therapy holds that, though distressful events do occur in one's life, the resulting behaviours and emotional reactions that occur, that is [C-consequences ], do so because of the limiting beliefs and values [B–belief system ] which we use to interpret and evaluate them. A corollary of this, as already stated, is that we are largely in charge of our own misery or happiness. This is so because, regardless of the event that troubles us, we can influence our consequential behavioural responses [C] by ensuring that our beliefs and values [B] are rational, realistic and not exaggerated. As an illustration, if I say He is making me angry I am guilty of irrational thinking [B] and I will feel angry [C]. In truth, no one has the ability to make me do or feel in any particular way. What really happens is that I choose to act or react [by feeling angry] because of my faulty thinking. If, instead of saying He is making me feel angry I say I am choosing to react to his behaviour by becoming angry then I have control over my resulting feelings: that is, I can choose to be angry or not. In this way, according to REBT, any individual is able to largely secure control over distressing emotions.
In line with the philosophy of rational-emotive theory the Phoenix Self-Help Life Plan is set up to encourage you to adopt an I can do it or I can cope way of thinking as you begin your Personal Plan. It is for this reason that you need to ensure that the goals and targets you set up are modest, realistic and within your capability. The success you achieve, from week to week, by completing your targets satisfactorily, will help to further establish in you a positive and confident way of thinking about your own self-development. The I can do it approach and conviction will be reinforced.
In practical terms, when you discover that you are thinking negatively or irrationally or with exaggeration [ as in the examples below ] :
you need to consciously push aside the negative thoughts and replace them with more rational, positive and realistic ones [ as in the examples below ] :
If we follow the advice of rational-emotive theory, we are moving from a lifestyle which can be characterised mainly by negative and faulty thinking to one where you are generally positive and rational in outlook. This is, in itself, a great step forward in personal development. This is why, within the Phoenix Self-Help Life Plan, it is so important to congratulate and reward yourself when you successfully meet your weekly targets. The effect of even a simple reward will convince you that you are competent and that you can succeed in the goals you have selected within your Personal Plan. The only condition for this eventual success is that you keep working according to the Program schedule you have set yourself. If you fail from time to time, as most of us do in working to achieve our goals, you need to be willing to pick yourself up again, and again and again.
The rational-emotive therapy approach, which supports the Phoenix Self-Help Life Plan, will bring about successive achievements and rewarding experiences in your life. These help to increase your self-esteem, your self-confidence and your determination to make a worthwhile difference to your lifestyle. In short, your thinking becomes positive and is likely to remain so. With such a frame of mind, you will be able consistently to make great strides in your efforts for the self-improvement you seek.