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Introducción a la TREC: Un Enfoque de Autoayuda y a Corto Plazo para Lograr Cambios Duradero
La Terapia Racional Emotiva Conductual (TREC) es un tratamiento de autoayuda y a corto plazo desarrollado por el psicólogo Dr. Albert Ellis en la década de 1950. Desde su presentación en la convención de la Asociación Americana de Psicología en 1956, la TREC ha sido ampliamente investigada y ha demostrado ser eficaz en el tratamiento de una amplia gama de trastornos psicológicos, incluidos la depresión y la ansiedad. Hoy en día, miles de terapeutas en todo el mundo practican la TREC.
Cuando decimos que la TREC es una terapia a corto plazo, nos referimos a que está diseñada para ser breve y enfocada, y que típicamente dura desde unas pocas sesiones hasta unos pocos meses, dependiendo de las necesidades del individuo. A diferencia de otros enfoques terapéuticos que pueden requerir años de exploración, la TREC está orientada a lograr objetivos y busca lograr un cambio significativo en un período relativamente corto. La autoayuda en la TREC se refiere a la importancia de empoderar a las personas para que se conviertan en sus propios terapeutas. A través del aprendizaje y la práctica de las técnicas de la TREC, las personas pueden continuar aplicando los principios por su cuenta, fuera de las sesiones de terapia, fomentando el bienestar emocional a largo plazo.
La salud mental ha sido explorada a través de diversas teorías a lo largo de los años, cada una contribuyendo a una comprensión más profunda de este complejo tema. Se han identificado factores biológicos, eventos traumáticos y experiencias de desarrollo como contribuyentes significativos al funcionamiento psicológico. Sin embargo, la TREC sostiene que los trastornos psicológicos no son solo el resultado de estos factores. La TREC enfatiza que nuestras actitudes fundamentales hacia nosotros mismos, los demás y la vida en general, desempeñan un papel primario—y a menudo decisivo—en el funcionamiento psicológico disfuncional.
Considera esto: Imagina enfrentarte a un evento importante en tu vida con una alta probabilidad de fracaso. Ahora, compara el impacto de mantener una actitud rígida como, “No debo fallar en nada. Si lo hago, soy un fracaso,” con una alternativa más flexible y realista como, “No quiero fallar, pero si lo hago, significa que soy humano.” La diferencia en estas actitudes puede influir drásticamente en tus respuestas emocionales y conductuales hacia al evento.
Otro ejemplo podría ser la ansiedad ante la posibilidad de desempleo. Si alguien sostiene la creencia, “Absolutamente no debo perder mi trabajo; si lo pierdo, mi vida estará arruinada,” esta actitud rígida probablemente simplificará la ansiedad. En contraste, adoptar una perspectiva más equilibrada, como, “Realmente quiero conservar mi trabajo. Si lo pierdo, sería difícil y doloroso pero definitivamente no sería el fin del mundo”, puede ayudar a reducir la ansiedad y promover acciones más constructivas.
En cuanto a los eventos pasados, la TREC reconoce que, aunque estos no pueden ser cambiados, la actitud que se mantiene hacia ellos está abierta a examen y cambio. Por ejemplo, identificar una conclusión irracional y extrema hacia su persona sobre su papel en un evento pasado y reemplazarlo por una alternativa más equilibrada puede llevar a reacciones más funcionales.
Dado que nuestras emociones y comportamientos están moldeados por nuestras actitudes fundamentales, el adoptar perspectivas racionales, prácticas y flexibles hacia nosotros mismos, los demás y la vida nos conduce a respuestas más equilibradas y funcionales hacia las tormentas que forman parte de nuestras experiencias. Es importante destacar que el objetivo de la TREC no es eliminar las emociones incómodas como la tristeza, la culpa o la ira saludable que forman parte de la experiencia de la vida. Por ejemplo, la tristeza y la necesidad de duelo son respuestas naturales a la pérdida de un ser querido. En cambio, la TREC tiene como objetivo mejorar nuestra experiencia emocional al permitirnos conectar con toda la gama de emociones en sus formas saludables y funcionales.
How Does REBT Work?
It is commonly thought that emotions are caused by events. This is only partially true. Emotions are ultimately caused by our understanding of events and our evaluations of them. This applies to positive as well as adverse events. You do not experience extreme joy because you win the lotto. You experience joy because you win the lotto and you have a particular understanding and opinion about what that means. You understand that you have won a large amount of money which will solve many problems and you evaluate the event as beyond wonderful. Likewise, you do not get depressed because you lose your job. You get depressed because you interpret this to mean that this will cause many other losses and you evaluate this as awful and unbearable. The severity of the emotional response will depend ultimately on the severity of the evaluation. An extreme evaluation will produce an extreme emotion and a less extreme evaluation will likely produce a less extreme emotional reaction. If you believe that winning the lotto will solve some but not all of your problems you will have a less extreme reaction than if you believe it will solve all your problems. Likewise, the idea that the loss of your job is awful and that it will produce extreme and permanent losses will be likely to cause a much more severe emotional response than If you believe that the losses are bad, but bearable.
This idea that emotions and behaviors have more to do with the way in which we interpret events than with the events themselves led to the creation of Rational Emotive Behavioral Therapy by a psychologist, Dr. Albert Ellis, in the late 50s and early 60s. REBT, as it is known, helps the client identify rigid and extreme beliefs and replace them with more flexible, functional alternatives. As the client adopts more functional and realistic attitudes the emotional reactions to adverse events are less extreme and more in sync with the reactions needed to cope as well as possible with the adverse event.
What is an REBT session like?
A Rational Emotive Behavior Therapy (REBT) session typically follows a structured and goal-oriented format. Here's what you can generally expect from an REBT session:
Setting and Introduction:
The session takes place in a therapist's office or a virtual setting (teletherapy).
The therapist and client greet each other, and any necessary paperwork or administrative matters are addressed. Changes since the last session and assignments are discussed.
Agenda Setting:
The therapist and client collaboratively set the agenda for the session. The client may discuss specific issues or concerns they want to address during the session.
Identifying the Activating Event (A):
The client describes a specific situation or event that triggered emotional distress or negative thoughts. This event is known as the "activating event."
Exploring Beliefs (B):
The therapist assists the client in identifying the irrational beliefs (often called "B" beliefs) associated with the activating event. These beliefs are usually unrealistic or rigid and contribute to emotional distress.
Examining Consequences (C):
The client and therapist explore the emotional and behavioral consequences (C) of holding these irrational beliefs. This includes discussing the client's emotional reactions, actions, and their impact on relationships and well-being.
Challenging and Disputing Beliefs:
The therapist helps the client challenge and dispute their irrational beliefs. This is a key component of REBT and involves questioning the validity and evidence for these beliefs.
Various disputing techniques are used, such as logical disputing (Is this belief logically sound?), empirical disputing (What's the evidence for this belief?), and pragmatic disputing (Is this belief helpful or productive?).
Developing New Beliefs (D and E):
The client is encouraged to develop new, more rational beliefs (D) to replace the irrational ones. These new beliefs should be based on evidence, reason, and adaptability.
The therapist assists the client in formulating these rational beliefs and explores the emotional and behavioral consequences (E) of adopting them.
Assigning Homework:
Homework assignments are often given to reinforce the work done in therapy. These assignments may involve practicing disputing irrational beliefs, monitoring thoughts and emotions, or implementing new behaviors.
Review and Feedback:
The therapist and client review the progress made during the session and discuss any insights gained.
The therapist provides feedback, support, and guidance to help the client continue working on their irrational beliefs between sessions.
Scheduling the Next Session:
The therapist and client schedule the next therapy session and discuss any other administrative matters.
REBT sessions are typically short-term and goal-focused. The therapist's role is to facilitate the client's self-help and self-awareness, providing tools and techniques to challenge irrational beliefs and promote rational thinking and emotional resilience. Over the course of several sessions, clients often learn to apply REBT principles independently to manage their emotions and make more adaptive choices in their lives.
Emotions in REBT
In Rational Emotive Behavior Therapy (REBT), the distinction between healthy and unhealthy negative emotions lies in how individuals respond to and deal with these emotions. REBT does not view negative emotions themselves as inherently "unhealthy" or "bad"; instead, it focuses on the thoughts, beliefs, and behaviors that accompany these emotions. Here's the difference between healthy and unhealthy responses to negative emotions within the framework of REBT:
Healthy negative emotions:
Healthy negative emotions are a natural and normal part of the human experience. Everyone experiences sadness, anger, anxiety, and other negative emotions at various points in their lives.
These emotions are considered healthy when they are proportionate and appropriate responses to specific events or situations. For example, feeling sad after the loss of a loved one or feeling anxious before a job interview are typical and healthy emotional responses.
Healthy negative emotions can serve as important signals and motivators. They can prompt individuals to address problems, make necessary changes, or seek help and support.
Unhealthy negative emotions:
Unhealthy negative emotions, as viewed in REBT, occur when individuals react to situations with excessive, irrational, or dysfunctional emotional responses. These emotions are often the result of irrational beliefs or thought patterns.
Unhealthy negative emotions can be intense and prolonged, leading to psychological distress and impaired functioning. Examples include extreme and irrational fears, chronic anger, or persistent feelings of worthlessness.
These emotions are typically driven by irrational beliefs such as "I must be perfect," "I can't stand it when things don't go my way," or "I am worthless if I fail."
In REBT, the goal is not to eliminate negative emotions altogether, as that is unrealistic and often undesirable. Instead, the focus is on helping individuals change their irrational beliefs and thought patterns that contribute to unhealthy emotional responses. By disputing and replacing these irrational beliefs with more rational and adaptive ones, individuals can experience negative emotions in a healthier and more manageable way.
REBT therapists work with clients to identify the underlying irrational beliefs that lead to unhealthy negative emotions and help them develop more rational beliefs and coping strategies. The aim is to reduce emotional distress, improve emotional resilience, and promote overall psychological well-being.
Online Resources for REBT
There are several online resources where you can learn more about Rational Emotive Behavior Therapy (REBT) and its principles. Here are a few to get you started:
Walter J. Matweychuk, PhD
Website: rebtdoctor.com
Dr. Matweychuk's site is one the more complete resources on the web specifically aimed at educating both the general public and professionals on all things REBT. Dr. Matweychuk holds a public educational session on ZOOM every Saturday morning at 9:00 AM EST. A volunteer brings up an issue and Dr. Matweychuk processes it demonstrating the strategies and principles of REBT. Afterwards, the floor is opened for questions from the audience. There is no charge for attendance.
Albert Ellis Institute (AEI) Website:
Website: Albert Ellis Institute
The official website of the Albert Ellis Institute provides a wealth of information on REBT, including articles, videos, and resources for both professionals and individuals interested in learning about REBT.
REBT Network:
Website: REBT Network
REBT Network offers a range of articles, videos, and self-help resources related to REBT. It's a valuable source for learning about REBT principles and techniques. It has an excellent collection of articles and materials for those practicing REBT
SMART Recovery:
Website: SMART Recovery
SMART Recovery is a self-help program that incorporates elements of REBT. While its primary focus is on addiction recovery, the website offers useful resources and tools related to REBT principles, especially in managing addictive behaviors.
YouTube:
YouTube is a valuable resource for finding video lectures and presentations by REBT experts. Search for channels or videos featuring Albert Ellis, Albert Ellis Institute, or other REBT therapists to access informative content.
Coursera and Udemy:
Platforms like Coursera and Udemy offer online courses on cognitive-behavioral therapies, including REBT. Look for courses taught by qualified instructors to gain a structured understanding of REBT.
Books and E-Books:
Many reputable books on REBT are available in both print and electronic formats. Look for titles by Albert Ellis, Windy Dryden, and other respected authors in the field. Many of the sources mentioned above have books and other media available exclusively on their sites.
When exploring online resources, remember to critically evaluate the credibility of the sources and seek information from reputable organizations, institutes, and professionals with expertise in REBT. Additionally, consider supplementing your online learning with practical application and, if needed, seek guidance from a trained REBT therapist for a more personalized understanding of the therapy.
Finding an REBT Therapist
Finding a Rational Emotive Behavior Therapy (REBT) may not be as easy as finding a therapist in general. However, here is a step-by-step guide to help you find a qualified and suitable REBT therapist:
Understand REBT: Before searching for a therapist, make sure you have a good understanding of what REBT is and what it entails. This will help you communicate your needs and expectations more effectively. The: What is REBT? section of this site is a good start.
Online Directories
The Ellis Institute has an online therapist directory. It is populated with therapists who have had significant amounts of training in REBT
Psychology Today: This website has an extensive directory of therapists, including those who specialize in REBT.
Therapist Directories: There are other therapist directories, like GoodTherapy, that allow you to search by location and specialization.
Credentials and Licensing: Ensure that the therapist is licensed to practice in your state or country.and check to see if they have received any formal training in the practice of REBT. Some therapists claim to practice REBT but have never received training in it. Here are some of the more well known REBT training facilities:
Albert Ellis Institute: This is perhaps the most renowned institution for REBT training in the US. Located in New York City, the Albert Ellis Institute offers various training programs, workshops, and certifications related to REBT.
IAREBT This organization, based in the UK, provides resources and information related to REBT. They also offer training and certification opportunities for therapists.
Cognitive Behavioral Therapy (CBT)
REBT has many similarities to CBT which is also a very effective and well researched treatment modality but it is not the same as REBT. Many therapists are trained in CBT but have never received training in REBT.
Criticisms of REBT
One of the purposes of this site is to help individuals decide whether REBT makes sense for them. To this end it may help to be familiar with some of the criticisms and concerns voiced about REBT over the years. It's important to note that these criticisms do not negate the effectiveness of REBT for many individuals but rather highlight areas of debate and potential limitations. The criticisms may also help you understand what makes REBT different. Here are some common criticisms of REBT:
Philosophical and Didactic Approach: REBT is known for its philosophical stance and direct, confrontational style. Some critics argue that this approach may not be suitable for all clients, as it can come across as overly confrontational or dogmatic, potentially alienating individuals who are not receptive to this style.
Simplicity and Reductionism: Critics have suggested that REBT's focus on irrational beliefs and the ABCDE model (Activating event, Beliefs, Consequences, Disputation, and new Effect) may oversimplify complex emotional and psychological issues. They argue that human behavior and emotions are influenced by numerous factors beyond beliefs.
Lack of Emphasis on Emotional Expression: REBT is often criticized for its limited focus on the expression and exploration of emotions. Some argue that it may not provide enough space for clients to process and understand their emotions fully.
Overemphasis on Rationality: Critics contend that REBT places excessive emphasis on rational thinking and may inadvertently invalidate or dismiss clients' emotions or subjective experiences. This can lead some clients to feel unheard or misunderstood.
Incompatibility with Some Disorders: REBT's confrontational and directive approach may not be suitable for individuals with certain mental health conditions, such as severe personality disorders or trauma-related disorders, where a gentler, more empathetic approach may be more effective.
Lack of Empirical Evidence for Distinctions Between ABCDE and Other CBT Models: Some critics argue that the distinctions made between the ABCDE model in REBT and similar models used in other forms of cognitive-behavioral therapy (CBT) lack sufficient empirical support. They suggest that the effectiveness of REBT may not be significantly different from other CBT approaches.
Cultural and Diversity Considerations: Critics have raised concerns about the cultural and diversity sensitivity of REBT, suggesting that its philosophy and techniques may not adequately consider the unique experiences and belief systems of diverse populations.
Limited Research on REBT's Long-Term Effects: While there is evidence supporting the short-term effectiveness of REBT, there is less research on its long-term effects and whether changes achieved during therapy are maintained over time.
It's essential to recognize that many of these criticisms have led to ongoing refinements and adaptations of the REBT approach. Additionally, the suitability of REBT, like any therapy, varies from person to person. Some individuals may find REBT's philosophical and directive style highly effective, while others may prefer or benefit more from other therapeutic approaches. As with any form of therapy, it's crucial for individuals to work with a skilled and compassionate therapist who can tailor the approach to their unique needs and preferences.