ABC comes from the first letter of three English words. In ABC theory, a refers to the activation event; B refers to the corresponding belief of an individual after encountering an induced event, that is, his view, explanation and evaluation of this event; C refers to the consequences of individual emotions and behaviors in a specific situation. ABC theory points out that induced event A is only an indirect cause of emotional and behavioral reactions; And B- people's beliefs, opinions and explanations about induced events are the more direct reasons for emotional and behavioral reactions. If the corresponding belief (b) after the induced event is irrational or wrong and unreasonable, it will lead to emotional depression and abnormal behavior. People's negative emotions such as depression and pain and their corresponding behaviors are all caused by irrational thinking dominated by irrational beliefs. The three elements of Alice's ABC theory, A, B and C, represent induced events, subjective cognition and reaction results respectively, which constitute a simple and smooth logical chain. The traditional analysis directly establishes the relationship between A and C, but ignores the role of B, and the role of B is precisely the fundamental difference between human beings and ordinary animals, that is, human beings have subjective initiative.
The long-term neglect of B is a philosophical loophole. Matter and consciousness are a pair of contradictions. Matter determines consciousness, which is the basic proposition of ontology. Material is in the main position and consciousness is in the secondary position. Under certain conditions, the primary and secondary status of both sides of the contradiction can be transformed, that is, under certain circumstances, consciousness can determine matter. The process from wood to dining table can be divided into two stages. In the first stage, the icon (consciousness) of the table is triggered by wood (material), and the material determines consciousness at this stage; The second stage is the construction of the table (material) triggered by the icon (consciousness) of the table. At this stage, consciousness determines matter.
It can be said that ABC theory focuses on the second stage of things. As far as human cognition is concerned, there are two levels: objective facts and subjective cognition. Objective fact is A in ABC theory, and subjective cognition is B in ABC theory. Subjective cognition must come from objective facts, but it may not conform to objective facts. But it's important, because people's next move depends on subjective cognition.
This is particularly prominent in the philosophy of history: people think that the history that happened is more important than the history that really happened. This is probably the essence of ABC theory. Bodhi trees have no trees, and the mirror platform is not a platform. There is nothing in the world, so there is no dust. Everything is much ado about nothing. This Zen poem may be exactly what ABC theory tries to achieve to comfort the human mind. It is difficult to learn from the world, it is easy to learn from the world, and it is difficult to learn from the world. It is also the advice of ABC theory to people in the field of learning.
ABC is mainly a logical description of the problem, coupled with the means of emotional adjustment, which constitutes the ABCDE theory. D is a rebuttal, and E is a new effect. A mature person holds the key to his happiness. He doesn't expect others to make him happy, but he can bring happiness and happiness to others. Everyone has a "key to happiness" in his heart, but we often give it to others unconsciously. ABC theory of emotional regulation is an emotional regulation method put forward by American psychologist A. Ellis in 1950s, also known as ABC personality theory. According to this theory, the generation of human emotions is a process called ABC. A refers to the activation event, and B refers to the belief that an individual produces after encountering the induced event, that is, his view, explanation and evaluation of this event; C refers to the consideration of individual emotions and behaviors in specific situations. It is generally believed that A leads to C, while Alice thinks that A is the indirect cause of C, and the more direct cause is B. In other words, people's different views on things will lead to different behaviors and emotions. Therefore, when we are troubled by emotions, we can adjust our emotions by adjusting our understanding and changing our views on things, so as to achieve the effect of adjusting our emotions.
This theory holds that people's emotional problems are caused by people's irrational beliefs, and people's thoughts are often the root of people's emotions.
(1) irrational beliefs have three characteristics:
(1) Absolute requirement: It means that a person believes that something will happen or not based on his own will. This idea is usually associated with "must". Words like "should" and "must" are connected.
② Overgeneralization: This is a thinking mode of generalizing, which is caused by a person's unreasonable evaluation of himself. Evaluating yourself in this way of thinking often leads to anxiety or depression. If it is used to evaluate others, it will make unreasonable comments on others, leading to blind accusations and hostility, contempt and anger.
3 terrible. That is, I think what I don't want to happen will be very terrible, very bad, very unfortunate, and even catastrophic, which will lead me into a very bad emotional experience and I can't extricate myself. This belief will lead individuals into serious negative emotional experience, such as shame, self-blame, self-blame, anxiety, pessimism, depression and so on.
(2) Iris put forward 10 unreasonable beliefs, which are very common in people with emotional distress or maladjustment, as follows:
People deserve the love and praise of all the people who are important to them in their lives.
A valuable person should be better than others in all aspects.
Everything must develop according to your own wishes, otherwise it will be very bad.
One should worry about the disaster that may happen at any time.
⑤ Emotions are controlled by the outside world, and there is nothing you can do.
The past history is the master of the present, and the influence of the past cannot be eliminated.
⑦ Any question should have a correct and satisfactory answer, and it is intolerable not to find a correct answer.
People who make mistakes should be severely blamed and punished.
It is much easier to avoid difficulties, challenges and responsibilities than to face them directly.
Attending to have a stronger backing than them.
(3) Metzby's five criteria for distinguishing reasonable beliefs from unreasonable beliefs:
① Most reasonable beliefs are based on some known objective facts; Unreasonable beliefs contain more elements of subjective speculation.
Reasonable belief can make people protect themselves and live happily; Unreasonable beliefs can cause emotional distress.
(3) Reasonable beliefs can make people achieve their goals faster; Unreasonable beliefs are the opposite.
(4) Reasonable belief can keep people away from other people's troubles; Unreasonable beliefs can hardly do this.
⑤ Reasonable beliefs make people prevent or quickly eliminate emotional conflicts; Unreasonable beliefs will make emotional distress last for a long time, resulting in adverse consequences. 1) Basic viewpoints of Alice's ABC theory
According to ABC theory, people's emotions are not caused by an induced event itself, but by people who have experienced this event's explanation and evaluation of this event [3]. In ABC theoretical model, A refers to the triggering event (activation
Event); B refers to the corresponding belief of an individual after encountering an induced event, that is, his view, explanation and evaluation of this event; C refers to the consideration of individual emotions and behaviors in specific situations. People usually think that people's emotional behavior response is directly caused by induced event A, that is, cause A and cause C. ABC theory points out that induced event A is only an indirect cause of emotional behavior response, and people's beliefs and views on induced events are the more direct causes of emotional behavior response. In other words, people's emotions are mainly rooted in their own beliefs and the evaluation and explanation of life situations.
Therefore, in the application of this theory, the core content is that people must argue with unreasonable information, find unreasonable emotion B, and question and analyze unreasonable information. In general, people often think that A leads to C, that is, A→C, while ignoring the process of B. In fact, according to Alice's point of view, it should be A→B→C, because emotions are accompanied by thinking, and emotional or psychological troubles are caused by unreasonable and illogical thinking in link B.
(B) A new understanding of Alice's ABC theory
First of all, it should be noted that the use of language is a human characteristic, and people's thinking is often carried out by using internalized language. We believe that emotional disorder is the result of using internalized language to repeat unreasonable beliefs. However, people's own internalized language is obtained through externalization. Therefore, when bad emotions occur, we should try our best to avoid contact with literary and film works with the same emotional color at that time, such as sad music and negative language descriptions. Because these languages will strengthen negative emotions, not only will they not be eliminated, but will be consolidated in the mind. It can be seen that the persistence of bad emotions is actually the result of language internalization, and even the consolidation and deepening of irrational thinking.
Secondly, on the one hand, because people's memory will be influenced by time and other factors, the reasonable emotional cognitive process A→B→C that people have formed will be forgotten with the passage of time and the interference of other things; On the other hand, the same nature
Other "A" events can happen at any time and anywhere, or even bad situations are repeated, such as seeing photos of the deceased and walking past places where people used to date their ex-lovers. Many things are unexpected, so in this case, in order to consolidate the original reasonable cognition, we must repeat the B process in A→B→C to achieve the effect.
Therefore, using Alice ABC theory to deal with bad emotions, what people need to do is to debate, challenge and analyze unreasonable beliefs in their minds, replace unreasonable thinking with reasonable thinking, replace unreasonable internal language with reasonable internal language, and help themselves by changing their cognition, which also finds a breakthrough point for us to build an individual emotional regulation system for college students.
Fourthly, the construction process of college students' individual regulation system.
The first step: individuals should understand that the current way of thinking and beliefs are unreasonable, find out the source of these unreasonable events, and realize the relationship between unreasonable beliefs and emotional distress.
Step 2: Individuals should understand that they are responsible for unreasonable emotions that cause emotional confusion, and at the same time have the ability to change unreasonable beliefs.
The third step: list unreasonable beliefs, analyze and refute them one by one, find out the root of unreasonable emotions, replace unreasonable beliefs with reasonable beliefs, and finally realize cognitive changes. This is the most important part of the individual emotional regulation system, which needs more time and energy to think. Even bad emotions will recur, unreasonable beliefs will come back at any time, and new unreasonable beliefs may also arise. Therefore, individuals should be psychologically prepared and can usually rely on the help of others at this stage.
Step 4: Based on the multi-factor analysis of irrational beliefs, change irrational beliefs.
Step 5: Think about problems with new reasonable beliefs, form automation and formulation of thinking, and form conditioned reflex to adjust emotions. Once irrational emotions rise, they can be eliminated in the shortest time, so that they will no longer affect one's study, life and work until they are fully recovered.
Looking at these five steps, it is not difficult for college students who have received higher education to master the principle and operation method of Iris ABC theory through training or self-study, which also provides the possibility for the construction of individual regulation system for college students.
Five, the factors that affect the formation of reasonable belief in link B.
In ABC theory, link B is the link to form a reasonable cognitive belief, so it is also the core link to successfully build an individual emotional regulation system for college students. The factors influencing the formation of reasonable belief in Link B mainly include:
(A) social and environmental factors
College students themselves are members of the social environment and the small campus society. Their world outlook, outlook on life and values are deeply influenced by the social environment. Such as "what is the purpose of reading? Should I take the score as 60 or do my best? Is respect for teachers based on treating guests and giving gifts, or should it be modest and serious? Can money have everything? Do you make friends by eating, drinking and having fun or based on sincerity? Whether college students fall in love is two of a kind's psychological pursuit of true love or conformity, or even just looking for a companion ",and so on. The attitude of society and campus to these problems directly affects the value orientation of college students.
(B) dormitory microenvironment factors
Since entering the campus, people who are closely related to college students are generally produced among classmates, fellow villagers and roommates. Roommates, due to the special environment of the dormitory, are the easiest objects for college students to express their emotions, pour out their feelings and seek help. What needs to be emphasized here is that the roommate's help-seeking style, positive attitude, attribution style and cognitive level will have an important impact on the help-seekers. For example, to enlighten emotional problems, there are positive things such as "there are plenty of fish in the sea", "contradiction is the driving force of things, and quarreling is not necessarily a bad thing, so that both sides can better understand each other" and so on. Negative enlightenment includes "spending more money, inviting people to dinner, sending flowers, kneeling for courtship" and "I won't believe that I can't catch up with you in any way" and so on. Some psychologists have said that "in fact, the environment around us is essentially neutral, but we add positive or negative value to them, and the key lies in which one you prefer." All these tell us that the foundation of college students' mental health education is to strengthen the macro-harmonious mental health environment.
(C) Cognitive factors
Emotion can be changed, and the key to change is to change the individual's cognitive angle of the problem. Thinking about the same problem from different angles will produce different emotional experiences. At present, many college students are confused about the unreasonable cognition of many things, which is mainly manifested in the confusion caused by their perception and thinking about real situations such as study, interpersonal relationship, emotional relationship and career choice [4].
The first is learning confusion. First, some college students are not interested in their major, or think that their major is of little use in society, but they should study bravely. Causing them to suffer passively, not knowing what to do, leading to cognitive confusion. Second, some college students are used to the "indoctrination" learning in senior high school, but they can't adapt to the autonomy and creative learning of the university. As a result, they worked hard, but their grades failed, resulting in a serious sense of self-frustration.
Secondly, interpersonal relationships are chaotic. Interpersonal relationship is one of the most puzzling problems for contemporary college students. They often feel distressed, confused or at a loss about interpersonal relationships that are difficult to communicate between classmates, friends and people. Once again, it is emotional confusion. It has long been common for college students to fall in love. However, with love, there is lovelorn, which means that the psychological balance of love is broken and the emotional unity between lovers is disintegrated. Young college students often fall into deep emotional confusion.
And the confusion of choosing a job. The competition in today's society is fierce, and most people are at a loss about where to go after graduation. What they have learned is theoretical knowledge, and they seldom set foot in society, lacking social experience and practical ability. In this situation, college students don't know how to determine their proper life orientation, and they are easy to fall into the cognitive confusion of career choice.
Attribution factor
Academic success or failure is a common problem for college students in their learning activities. Different attribution tendencies will lead to different expectations and emotional experiences, and of course, different learning behaviors. Therefore, it is necessary to attach importance to attribution, especially to establish a positive attribution model when constructing the individual emotional regulation system of college students. According to Weiner's three-dimensional attribution theory, we mainly want to guide college students to attribute their success to their own internal factors, so that they can experience the sense of success and ability, and further enhance the information of undertaking and completing tasks in the future; Attributing failure to unstable factors such as insufficient efforts will make college students believe that future failures are likely to change and their expectations of success will be enhanced. At the same time, it is necessary to prevent college students from attributing failure to stable and uncontrollable factors such as poor ability and difficult task, because this attribution will seriously dampen their enthusiasm and self-confidence; It is also necessary to prevent college students from attributing success to external factors such as good luck and low difficulty.
(5) Other important factors
The concept of her meaning was put forward by American sociologist C.W. on the basis of C.H.' s self-development theory, and it refers to a specific person who has an important influence on the process of individual socialization. The principle of "social support" of social psychologists can be used as a basis. If the relationship between people is good, a person's various social activities will get people's support, even if there is an unfavorable situation or crisis, they will get people's understanding and concern, give them enthusiastic help and tide over the difficulties. Without the support and help of other people in society, people can't survive in society. Especially in times of adversity, if classmates, colleagues, relatives, teachers and friends all show concern, sympathy, encouragement and support, they will feel warm and strong. Among these people, there will be important people who have a great influence on themselves. At the turning point of life, the advice of important people is particularly important. Encouragement is like a panacea, which gives us inspiration and a turn for the better and inspires us to meet new challenges. In the face of failure, the encouragement of important people is like a spring breeze, a spring rain, which moistens our frustrated hearts and makes us cheer up again; When we lack confidence and hesitate, mom's eyes, dad's big hands and teacher's smile will make us go forward without fear of failure.
The above factors will affect whether the B link in A→B→C can establish a reasonable concept, and then affect the success or failure of college students in building an individual emotional regulation system. Therefore, college students themselves and psychological counselors should attach great importance to it and find out the problems from the perspective of factor analysis.