REBT (Rational Emotive Behavior Therapy) is a form of psychotherapy developed by

psychologist Albert Ellis. The REBT modal is an action-oriented approach that focused on

helping people deal with irrational beliefs and learn how to manage their emotions, thoughts

and behaviors in a healthier and more realistic way. REBT helps client identify and change

their irrational beliefs to rational beliefs and self-defeating thought patterns that cause

emotional and behavioral distress. In addition, REBT recognizes and alter those beliefs and

negative thinking patterns in order to overcome psychological problems and mental distress.

The modal consists of three components which are A (Activating event), B (Beliefs) and C

(Consequences).

Based on Amanda’s issue, it can be summarized based on the REBT modal for example in A

(Activating event), some events that initiate the client’s issues during the counselling session

has been identified. Those including stress due to the deadline of assignments,

procrastination, bad time management, messed-up timetable, performance pressure and

insomnia. After helping the client identify the specific activating events that caused stress and

problems, such as which assignments are due when and what the performance expectations

are. Moving on, we can assist the client in breaking down the tasks into smaller and

manageable pieces, then prioritizing them according to urgency, importance and difficulty.

To give an instance, in order to reduce the symptoms of stress, we can guide client to break

each assignment down into smaller and more specific task. For example, Amanda can firstly

research resources on related topic, then outline the whole tasks of assignments to ensure a

clearer image to prevent getting off-topic which may cause more stress if she needs to redo

the assignments. Later on, she can start writing on the introduction, followed by body

paragraphs and conclusion. By this, she will be more motivated to start off the assignments.

Besides, we can encourage her to create a realistic schedule and plan that takes into account
the time needed for rest and leisure activities. For example, consider the available time to

work on each assignment so that she can complete the tasks as planned realistically on time.

The B (Beliefs) are the Amanda's irrational beliefs. Irrational beliefs are beliefs or thoughts

that are not based on facts or evidence and can lead to negative emotions, behaviours or even

outcomes. These beliefs often involve rigid, extreme, or unrealistic thinking patterns that can

interfere with a person's ability to cope with challenging situations. Throughout the

counselling session with Amanda, we have identified some examples of irrational beliefs, for

example "I must do well on all assignments". This statement reflects perfectionistic thinking

because it assumes that anything less than a perfect performance is unacceptable. It sets an

unrealistically high standard for oneself and does not allow for any mistakes or imperfections.

In the case of academic assignments, her belief to do well on all assignments can lead to

excessive pressure and stress, which may negatively impact performance. This type of

thinking can also prevent Amanda from taking risks and trying new things which can hinder

their learning and growth. Next,"I can't manage my time effectively" is an example of an

irrational belief known as learned helplessness. Learned helplessness is a type of thinking

pattern where an individual believes that they are helpless and unable to change their

situation, even when that is not necessarily true. In this case, the belief assumes that she is

completely incapable of managing their time effectively. This type of thinking can create

feelings of helplessness, low self-esteem, and resignation, and can lead to a lack of

motivation to try to improve time management skills. Moving on, she also stated that "I must

always practice for my performance" which is an example of an irrational belief known as

overgeneralization. Overgeneralization is a cognitive distortion where individuals draw

sweeping and extreme conclusions based on limited or isolated incidents. In this case, she

assumes that one's performance is solely dependent on the amount of practice they do without

considering other factors such as natural ability, experience, and skill level. For example,
while practice can certainly improve performance in many cases, there are situations where

individuals are able to perform well without excessive practice such as individuals with

natural talent may be able to perform well without extensive practice, or in some cases, the

task may be relatively simple or familiar and may not require as much practice. In this case,

by overgeneralizing and assuming that practice is always necessary for good performance,

individuals may create unnecessary pressure and stress for themselves, which can be

counterproductive. Not only that, the statement "I should have enough time to do everything"

is known as “should” statements in irrational belief. “Should” statements involves setting

rigid and unrealistic expectations for oneself and others by believing that things should

always be a certain way. If it fails to account for the variability and unpredictability of life, it

can lead to feelings of frustration and disappointment. This type of thinking can create

feelings of guilt, stress, and frustration when she failed to meet her own expectations. While

it is certainly important to manage time effectively and prioritize tasks, the belief that one

"should" have enough time to do everything is unrealistic and does not account for

unexpected events or other factors that may impact one's ability to complete tasks within a

given timeframe. Lastly, she voiced out that "I can't function without enough sleep" where it

is known as catastrophizing in irrational belief. Catastrophizing involves imagining the worst

possible outcomes of a situation and assuming that these outcomes are certain to occur. It is

considered as an irrational belief because it exaggerates the likelihood and severity of

negative event that may lead to anxiety and panic. In this case, she assumes that she is

completely incapable of functioning without a certain amount of sleep. The way of thinking

indirectly create feelings of helplessness, anxiety, and fear and can lead to excessive worry

about getting enough sleep. In fact, it is certainly true that sleep is crucial for overall health

and well-being, the belief that one cannot function without a certain amount of sleep is an

exaggeration of the consequences of not getting enough sleep.