Facilitative emotions contribute to effective functioning, while debilitative emotions hinder or prevent effective performance.
- Debilitative emotions are more intense than facilitative emotions.
- Debilitative feelings also have an extended duration.
- Rumination is recurrent thoughts not demanded by the immediate environment.
- Thoughts cause feelings; a rational emotive approach to changing feelings is to change unproductive interpretations. The key to understanding and changing feelings lies in reappraising event through self-talk, the nonvocal, internal monologue that is our process of thinking.
- Irrational thinking and debilitative emotions come from accepting irrational thoughts or fallacies.
- The fallacy of perfection is the thought that a competent communicator should be able to handle any situation with complete confidence and skill.
- The fallacy of approval is the mistaken belief that it is vital to obtain everyone’s approval.
- The fallacy of should is the inability to distinguish between what is and what should be.
- The fallacy of overgeneralization occurs when a person bases a belief on a limited amount of evidence.
- The fallacy of causation is the belief that one should not do anything that will cause harm or inconvenience to others because it will cause undesirable feelings.
- The fallacy of helplessness suggests that forces beyond our control determine life satisfaction.
- The fallacy of catastrophic expectations occurs when one assumes that if something bad can happen then it will.
Minimizing debilitative emotions can be achieved to defeat the self-defeating thinking that leads to debilitative emotions.
- Monitoring emotional reactions. The first step is to recognize when you’re having debilitating emotions.
- Note the activating event so that you are aware of the trigger, which may be specific people, types of individuals, settings, or topics of conversation.
- Record your self-talk so that you are able to analyze the thoughts that link the trigger and your feelings.
- Dispute your irrational beliefs by choosing an alternate belief that is more sensible.
Maximizing facilitative emotions.
- Leave room to enjoy and savor positive emotional experiences.
- Regard challenging situations as opportunities for growth.
- Choose compassion over contempt.