USA UOA ULA

若い頃自分が悩んでいたのか、わりにセラビー関連の本が好きだったんだよね。友人がおかしくなって障害１級もらって読み返したり、新たに読んだりしている。

日本で論理療法と言われていた・・・あるいはいまでもあるかもしれないがーーセラピーがある。

これは、おれにはわりにあってたんだよね。 

・・・ググると日本でもまだあるみたいだね。

ABC理論とは

 Irrational belief no. 1

I must do well and win approval or else I am an inadequate, rotten person.

Rational alternative

USA (Unconditional Self-Acceptance): Accepting yourself, essence,　totality whether or not you act (and perform) well and whether or not　you are approved by significant others. Under all conditions!20

Irrational belief no. 2

Others must treat me considerately and kindly in precisely the way I want them to　treat me; if they don’t, society and the universe should severely blame, damn and　punish them for their　 inconsiderateness.

Rational alternative

UOA (Unconditional Other-Acceptance): Accepting, respecting, honoring, and loving (your partner) and others even with their shortcomings　and failings. Strongly seeing and feeling the Christian idea of accepting the　sinner but not the sin. Despite all!

Irrational belief no. 3

Conditions under which I live must be arranged so that I get practically everything　I want comfortably, quickly, and easily and get virtually nothing that I don’t want.

Rational alternative

ULA (Unconditional Life Acceptance or High Frustration Tolerance):

Accepting life with its hassles, problems, and difficulties, and creating　enjoyment　in　it for yourself and others.　Not always, but fairly consistently.

Rationality and the Pursuit of Happiness　Michael E. Bernard

　ｐ２５

例えば、死の恐怖についての対処法

But you had better face the real fear and “Yes, I could die, because any　damn thing I have, even pain, I could die from. There is little chance that I　will, but I could. And I am going to take care of myself as best I can and go　to the doctor when something seems wrong. But beyond that, I cannot do　anything more. Tough shit, if I die!” So you had better accept that fact if　you die, you die. Too bad. Really convince yourself that if you die, you die.　Too damned bad! Not awful not horrible! Highly unpleasant! (Ellis public　lecture)

ｐ２４１

Better,Deeper,and More Enduring　Brief　Therapy

ｐ１９２

なるほどなああ、と思ったものである。

要するに、「ねばならない」ことはない、大変なことはいろいろあっても、なんとかその人なりに凌いでいける力があるんだ、ということ。

おれには合ってたんだけど、おれの友人には合わないだろうな、と思うな・・・「わかるけど、だめ、できない」で終わりになるんじゃなかな？