Why You Need to Start Practicing The Shame-Attacking Exercise (With The Help Of REBT)

 

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What one of the issues of that Rational Emotive Behavior Therapy or REBT can help with is social anxiety. Social anxiety is pervasive among people with an AD or an Anxiety Disorder. It is characterized by extreme shyness, with anxious feelings and inability to interact with other people. An effective intervention method to this condition is shame-attacking through the Rational Emotive Behavior Therapy process.

 

What is Shame-Attacking?

Shame-attacking is an exercise which focuses on having a public spectacle that aims to draw disapproval from the witnesses. This display of shame need not have to be that big. People can start with small crowds and in places where there are fewer passers-by when doing this exercise.

The exercise may sound severe, and I do mean, why find a way to shame yourself, right? It is even a little weird for many but, the purpose of it is to overcome social anxiety or the phobia of talking or being with to people. One must look into the broader objective of this exercise. It is created and recommended not for trivial reasons, but to help people suffering from the disorder. They have to be able to overcome, surpass and completely get away from the said condition and of course, live the life to the fullest.

 

How Does It Work?

By nature, a human has this “sense” bound. The human mind has limitations in handling certain situations. Usually, these restrictions keep people from responding positively to the circumstance in its fullest effect.  As Licensed clinical psychologist John Mayer, Ph.D. explains, “Negative thoughts are just a part of life, but they don’t have to consume you. Instead of trying to ignore those thoughts altogether, try countering them with positive statements.”

Rational Emotive Behavior Therapy believes in the idea that it is a person’s attitude and thoughts that has control on human responses. It is not the events or the situations that the person is currently experiencing. People listen to their opinions and feel their emotions accordingly. With that, they react in a snap and without thinking, rather than assess the situation and respond for that reason.

With shame-attacking exercise, a person will get to weigh and assess himself on which factor dominates him – his emotion or his thoughts. As for that, shame-attacking exercise videos are available on the internet. People have convenient and easy access to these videos, and they can even do the exercise themselves, at their own expense.

 

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How To Exercise REBT Techniques Concerning Shame-Attacking Exercise

Bottom line, Rational Emotive Behavior Therapy believes that changing the beliefs and attitude of the person will be a big help in overcoming mental health issues like social anxiety. Doing so and repeatedly instilling in REBT techniques, the person can overcome social anxiety and his other mental health problems. Lesser adverse outcomes will surface, and the person’s perception of shameful things will eventually change.

“People with social anxiety disorder experience anxiety when faced with social situations. They do not believe their anxiety is related to an illness or disease, yet have little control over their fear of social interactions.” –Charmaine J. Simmons, LPC

With REBT, you will learn to be less sensitive and even detach your thoughts and feelings on some things that may put you on a downward spiral.  The learning process will focus on rewards and punishments. Practicing the shame-attacking exercise will help a person interpret undesirable consequences negatively to overcome their social anxiety. Does that make sense? If it doesn’t, then, you can ask an REBT expert for clarifications.

This exercise may sound scary and even unrealistic but once done over and over; the person will finally understand its essence. As stated before, this practice is for people with social anxiety. As explained by Robert Allison, MA, LPC, “When anxiety is at it’s worst and reaches the level of panic it can be debilitating and feel paralyzing. Your mind gets a little too suspicious. Suspicious of what might happen, what could happen, suspicious of other people.” Through this, it will help change their perspective on things which they consider nerve-wracking, and then eventually lead them to feel good about themselves. In time, they will gain their self-confidence which will help them face their most profound fear – interacting with others.

 

Rational Emotive Behavior Therapy

 

Rational Emotive Behavior Therapy or REBT is a psychotherapeutic treatment designed to help people with problems concerning their mental health. Mental health issues that are caused by irrational and dysfunctional thinking patterns is one of the many focused programs of experts dealing with Rational Emotive Behavior Therapy.

“In cognitive behavioral therapy, we pay attention to how thoughts and behaviors impact emotions. This means our emotions do not just appear in response to a situation. Rather, emotions are the result of how we think and how we act.” –Sarah Rumpf, MA, LPCC

Rational Emotive Behavior Therapy is known for its particular techniques that center on the acceptance of these irrational thinking and behavioral problems.

It is conducted with the help of a trained specialist with various qualifications from college to post-graduate degrees. The role of this therapy expert is to induce positive changes in the individual.

Not everyone can be a Rational Emotive Behavior Therapy counselor. Specialized training and certified examinations will determine before one becomes eligible for the said job. Also, the expert must first undergo some phases. These phases will equip and put the individual in a ready state before he gets into the real world of Rational Emotive Behavior Therapy.

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Requirements For Rational Emotive Behavior Therapy Specialists

Education

Before one becomes a certified Rational Emotive Behavior Therapy expert, one must:

  • Have a degree related to Rational Emotive Behavior Therapy. If the person has a Doctorate in Psychology, the internship certificate will do.
  • Must have completed training in psychotherapy and counseling or have an internship in an institution that has to do with mental health counseling practice.
  • Membership in an associated professional organization is a must.

“Experience and credentials are important, but it’s usually the personality of a therapist and the therapeutic rapport that develops between teen and therapist that is the most important factor of all.” –Kathryn Rudlin, LCSW

Specific Training for REBT

If you are a graduate of a related degree, or if the person has completed an internship program, it will lead an aspiring Rational Emotive Behavior Therapy specialist to a pre-doctorate level. After that, they can apply for a clinical fellowship. It is in this clinical fellowship level wherein an individual will undergo specialized training of the chosen career. Clinical fellowship usually lasts for a maximum of two years. Such training will then lead to earning certification for the practice of the Rational Emotive Behavior Therapy profession.

Work Settings

Once an individual has obtained his Rational Emotive Behavior Therapy professional eligibility, he can now practice the said therapy program. He can have his private clinic, or connect with a mental health institution. A therapist can also belong in a group that specializes in the profession or become a supervisor in a training institute. Despite the differences in work settings, the professional aims to be of service to people who are depressed, stressed out, anxious, and other mental health disorders.

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Considerations

Rational Emotive Behavior Therapy specialist has a very different role compared to that of traditional psychotherapy therapist. Rational Emotive Behavior Therapy is more solution-focused, compared to other therapy programs, and its time span is significantly shorter regarding treatment. The primary objective of this program is to help people overcome their mental health problems by way of positive thinking to change their outlook.

These therapists help people in analyzing situations and sort out dysfunctional thinking patterns that can lead to self-destruction. At first, such task can be difficult despite all the therapy and counseling training. But with the guidance of colleagues and fellow Rational Emotive Behavior Therapy therapists, one can sort out these issues and overcome professional hurdles. Eventually, a newbie therapist can adjust to the nature of his job. “A good therapist should be open and willing to understand your concerns. If your counselor doesn’t take your concerns seriously or is unwilling to accept feedback, then it’s probably in your best interest to consult with another therapist about it.” Noah Rubinstein, LMFT, LMHC said.

Becoming a Rational Emotive Behavior Therapy counselor may be hard, but it can guarantee that fulfillment of helping others letting go of their hardships. Assisting others to surpass their “mind” problems, especially when the issue has to do with the well-being of the person, can be very gratifying.

Rational Emotive Behavior Therapy (rebt) for Depression

Depression can now be treated not only through medication but also therapy programs, such as the REBT or Rational Emotive Behavior Therapy.

The Therapy has its own meaning and purposes that everyone should know.
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Rational Emotive Behavior Therapy

Rational Emotive Behavior Therapy stresses out the idea that it is not the circumstances that get a person into depression, but instead, it is the views that are instilled in his mind. In support to that, REBT believes that the ultimate goal of a person is to be happy and successful in life, but these beliefs prevent an individual from being contented and a positive thinker. “The most helpful definition of being positive is having hope and confidence in one’s ability to handle what’s tough, along with remembering that nothing is all negative all the time,” explains Jo Eckler, PsyD, a therapist in Austin, Texas.

How Can Rational Emotive Behavior Therapy Help People With Depression?

Rational Emotive Behavior Therapy takes in three irrational beliefs and transforms them into sound principles.

    1. One has to be successful to gain the approval of many, and this will define the person’s worth in the society. “Our society tells us that if you talk about your issues, express your feelings, or even verbalize you have a mental health disorder, you must be “weak.”,” says Ryan Parks, M.Ed, LPCC.
    1. People have high expectations of themselves. They suppose others to treat them the way they have precisely expected it in their minds. If they don’t get that kind of treatment, they would feel utterly worthless.
    1. People desire to get everything that their hearts yearn. If they didn’t have it, it would lead to something horrible.
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The ideas as mentioned earlier if unmet can create shame, anger, depression, anxiety, fear, aggression and even guilt. As a result, a change in behavior will take place. This difference is often negative and self-destructive.

But with the intervention of Rational Emotive Behavior Therapy, people are encouraged to turn these irrational ideas into sensible ideas.

In doing so, it is believed that people can react to adverse circumstances and turn it into a positive note. They will exude a better behavior and healthier emotions despite the conditions because, in their subconscious mind, logical ideas are already within the person’s mind. Thus, they would not react to situations negatively. “If your intention is to live a meaningful and healthy life, you will make decisions that support this intention, and feel good about yourself when you succeed in this purpose.” Deborah Khoshaba Psy.D. explains.

With Rational Emotive Behavior Therapy or REBT, the therapists will help depressed persons to accept themselves unconditionally.

It is also essential that the people around them or those close to them will provide the same support and acknowledgment. Because of this, Rational Emotive Behavior Therapy or REBT is very useful in minimizing the pain and other stressors in life that can contribute to a person’s depression.

 

Any depression can be cured by using Rational Emotive Behavior Therapy. He is thinking about something.
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Learning More About Rational Emotive Behavior Therapy

Since depression is common these days, it is not a surprise for people who suffer from it to find ways in avoiding or overcoming this mental health issue. Rational Emotive Behavior Therapy or REBT is one of the many therapy programs that people can rely on when it comes to this problem and information is all over the internet.

There are also toll-free hotlines facilitated by professionals or therapy websites with skilled and qualified counselors. These are available 24 hours a day. They can help people with answering some inquiries, concerns and even provide information regarding depression and how to combat it. Recommendations are also available on such platforms.

Rational Emotive Behavior Therapy (REBT): An Overview

Curious about Rational Emotive Behavior Therapy (REBT)? Want to know how this form of behavioral therapy helps with anxiety? Read on for more info on Rational Emotive Behavior Therapy (REBT).

Rational Emotive Behaviour Therapy (REBT) can cure anxiety or depression and it is has a lot of benefits.
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Wouldn’t you know – Rational Emotive Behavior Therapy (REBT) specialists use their techniques to overcome their petty issues! Even as professionals,  Rational Emotive Behavioral Therapy (REBT) counselors practice what they preach. The reason for that is because Rational Emotive Behavioral Therapy (REBT) is a beneficial method of turning negative thoughts (and actions) into a positive outlook. So instead of self-destructing, a person can be successful and accomplished.

What Is Rational Emotive Behavior Therapy?

Rational Emotive Behavior Therapy (REBT) is a type of therapy treatment program that attempts to find solutions to produce positive results. Why? The belief Rational Emotive Behavior Therapy (REBT) is simple – people think and feel so much because of their particular beliefs. So, if they feel wrong, they will also react badly. How they manage their feelings and thoughts is innate and not from than external conditions.

Sometimes a person will think irrationally and have beliefs that are illogical. We put ourselves out there and undergo more emotional conflicts like rage, disgrace, and anxiety. In Rational Emotive Behavior Therapy (REBT), the therapist helps the client recognize his irrational views. After that, the person will realize that it is unworthy of his values and will do ways to substitute his negative beliefs into positive and fruitful ones.

“Anxiety can direct you to see that something about a situation is too important to ignore. A therapist can help you learn how to give a situation attention without it needing to be anxious attention.” –Kristine Tye, MA, LMFT

A logo of REBT with a Lightbulb structure human head with brain.
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The ABC Model Of REBT

A doctor by the name of Albert Ellis formulated Rational Emotive Behavior Therapy (REBT) in the 1950s. He also designed this therapy program with ABC Model in mind.

A stands for Activating Situation; the event wherein a person feels self-destructive or when he feels and acts negatively.

B stands for Beliefs; when a person thinks about the Activating Situation and has formulated his own Beliefs about it.

C stands for Consequences; it is the result of such emotional or behavioral “outburst” or the outcome of such negative feelings.

In the ordinary sense, many believe that A can lead to C directly. For example:

“Singing in front of a large crowd makes me feel anxious.”

(“Singing in front of a large crowd” is A and “makes me feel anxious” is C.)

Now, if Rational Emotive Behavior Therapy is about the ABC Model, then, in the example above – where is B? Why is the example only exhibiting A and C? That’s because people attribute a particular event (activating situation) directly to how they feel or act (consequences). The skip on B which is the “pushing factor” for everything.

Going back, why is the person anxious? The typical answer is because of him singing in front of a large crowd. But why? What made him think or feel that he is anxious when singing in front of a large group? Karin Draper, LMFT explains, “In the lives of those experiencing anxiety, anxiety has almost always served a purpose as a survival function at some point. ”

The person is anxious because he thinks that he will choke while singing in front of a large crowd. That’s the real truth behind it. The person BELIEVES that he will fail that’s why he is anxious.

He has not done it yet and still; he BELIEVES that he will fail in front of a large crowd while singing. His belief of failing makes him anxious, and not the act of singing in front of a large group.

Is it an irrational belief? Yes, of course! An idea or a belief is something that a person thinks and feels – it is compelling. How can one believe that he will fail if he hasn’t tried it yet?

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Overcoming Irrational Beliefs With Rational Emotive Behavior Therapy

Dr. Albert Ellis mentions that a person has set up demands upon himself, other people, and everything around him. For some:

    1. I have to perform at my best and get the approval of people, or else I am nothing. I am insignificant.
    1. People within my space have to act a certain way and treat me like how I want to be treated or else – if they don’t do that, I will despise them, and expect punishment for them.
    1. I have to get what I want when I want it, and the world owes me that.

How do people overcome these irrational beliefs with the rational emotive behavioral therapy (REBT)?

The ABCDE Model Of Rational Emotive Behavior Therapy

So, yes! There is a D and an E after ABC for REBT, and it focuses on helping people turn their irrational beliefs into positive viewpoints.

A – What Activating Situation prompted this response?

C – What are the Consequences?

B – Why are you doing this to yourself? What are your Beliefs? Demands?

D – If your belief is correct, then, what is your evidence of such? Is there proof of the matter? Moreover, is it true?

E – How will you feel better again? What is your preference, and not a need, just to be OK?

With this, a person will learn to cope and manage his anxiety. And so, with the assistance of a Rational Emotive Behavior Therapy specialist, a person can overcome his anxiety with the ABCDE Model of Rational Emotive Behavior Therapy. “Believing otherwise is simply a mental trap aimed at avoidance that fails every time. Knowing you can handle your anxiety is the key to taking back control. Taking control of how we think about anxiety provides the ballast we need to weather the storm of anxiety.” Alicia H. Clark, PsyD said.

Rational Emotive Behavior Therapy

 

What Is Rational Emotive Behavior Therapy?

 

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Rational Emotive Behavior Therapy is a counseling treatment program initiated by Dr. Albert Ellis in the 1950’s. It is a form of psychotherapy which deals with a person’s negative thoughts and feelings. , and he is to recognize his feelings and thoughts that make him an unsuccessful person. After that, the work of Rational Emotive Behavior Therapy or REBT begins.

 

After ascertaining these bad thoughts and feelings that make the person self-defeating, the logic of such opinions and ideas will be questioned. The point of this is for rational thinking to go into play for a more positive and productive outlook on things and life, in general. As  Alicia H. Clark, Psy.D. said, “The best progress happens when you apply what you’ve learned outside that setting, in your real life.”

 

The REBT Approach

 

When you entertain such undesirable thoughts and feelings, your actions and words will follow naturally. You will be in emotional turmoil and will behave according to how you feel and think. If your behavior is too toxic in a sense, your road to life goals will be affected. You won’t be able to achieve what you long for just because of such sentiments and beliefs.

People are not perfect, and there are times when you are down and not feeling good. It’s ok to have that moment, but like any other reasonable person, you have to get back up and inspire yourself to move on. You have to manage it yourself and cope for the better. “You’ll love yourself more when you set limits or say no to work, love, or activities that deplete or harm you physically, emotionally and spiritually, or express poorly who you are.” Deborah Khoshaba Psy.D. advises. But there are others who can’t do that quickly, and they need all the help they can get. Rational emotive behavior therapy is one approach to do that because who wants to live in a rut and continuously spiral down, right?

 

Negative Emotions In Which REBT Can Help

If you are depressed or extremely sad and feeling hopeless for more than two weeks at a time, then, you can benefit from REBT. When a person feels very down, they don’t want to do anything else, and this is damaging because you’re stumped. You need to get out of that dark place and turn your negative emotions into positive ones. REBT is your therapy choice.

It will also work so well with other issues like anxiety, extreme stress, tremendous guilt, and intense anger. If you have these problems, you can always opt for REBT. It will condition your mind and get you back right on track. You don’t even have to spend a long time with this therapy approach because REBT is often a short-term program.

 

 

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What You Can Expect From REBT

Experience difficulties every day, but most people get over it in a snap and go about their day without these obstacles hindering their way of thinking. For those who cannot do just that and is going around circles, there is always REBT.

What are these thoughts and feelings that keep you from moving on and be a better version of you? REBT will help you realize these questionable things in your head and heart. Once you understand these issues, REBT will help you know that it’s petty or irrational for you to think or feel this way. You will realize that these bad “vibes” will harm and destroy you, and you don’t want that to happen. Remember, “People with a healthy self-esteem tend to view failure as an event. People with low self-esteem often view failure as fatal. This thought process pummels one’s self-esteem and overtime being a failure becomes their identity.” counselor Monte Drenner says.

 

 

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There will be some brain exercises using the REBT approach which will significantly better your mood and diminish those negative vibes. Aside from that, you will be able to change your attitude and make it more positive until you don’t let the negative emotions bring you down anymore. With that, REBT has done its purpose.

REBT can only be performed by professionals who have the training and skill for such approach. If this is what you want and need, then, ask for credentials before booking an appointment.