Therapy Types: Emotive & Cognitive

Therapy by a licensed and accredited medical or mental health professional consists of two main models: emotive (how you manage and process your emotions) and cognitive (how you intake and react to things and people around you). For the purpose of this article, we will primarily focus on the emotive ABC model and an overview of cognitive-behavioral therapy (CBT).

1. Emotive – ABC Model

The ABC model in emotive therapy stands for Activating event, Belief system, and Consequent emotion or behavior. Created by Dr. Albert Ellis, it focuses on challenging and changing irrational beliefs that occur between the activating event and emotional or behavioral response. For example, maybe you grew up in a family that was focused on performance, and as a result, you avoid taking breaks because you are afraid of being seen as lazy. With the ABC model, each time you feel exhausted and experience feelings of shame or embarrassment, you can question those negative emotions and prioritize your self-care.

2. Cognitive – Disputing Irrational Beliefs

Your thoughts have power. Often, you carry beliefs that came from your family, culture or religious background. This is part of your life scripting. Scripting is everything that causes you to define how you want to receive or give love, experience joy or have confidence in your ability to succeed in all areas of your life. Unquestioned beliefs from your life script often lead to destructive and disruptive behavior that is harmful to your well-being. For instance, you may choose a career or a life partner based on overt or covert messages from your family members. Cognitive therapy involves actively disputing and challenging irrational beliefs through logical reasoning, problem-solving, and evidence-based arguments. For example, you may think that only people from privileged backgrounds can be successful. In therapy, you will learn to identify the source of that belief so that you can become more successful in your life. Regardless of the therapy type, you will receive homework assignments from your therapist. Now, let’s discuss the purpose of these assignments and how to maximize their benefits during your time in therapy.

3. Homework Assignments

Attending therapy sessions is not enough; you must continue to apply what you have learned during your session. Regardless of the therapy model, clients are often assigned homework to practice and apply new rational beliefs and behaviors in real-life situations. Note: To maximize your investment of time and money, make sure you and your therapist co-create a treatment plan which includes regular homework assignments.

Importance of a treatment plan

Going to therapy without a plan doesn’t work. The reason is because some therapists have no incentive to get you to heal. Why would you say that? Well, throughout a therapist’s career, he or she may have to accrue billable hours, haggle with insurance companies, and it can be hard to get paid. Consequently, crappy therapists don’t mind if you rot away mentally for years.  This is not to invalidate therapy. I have and do refer potential and existing clients to therapy for help. Please make sure your therapist specializes in trauma and co-create a treatment plan with homework and goals. Otherwise, you’re wasting your time and money. Next, let’s discuss the differences between cognitive and emotive therapy.

Therapy Similarities and Differences

1. Therapy Focus

Both cognitive therapy and emotive therapy address the interplay between thoughts, emotions, and behaviors. However, cognitive therapy focus on identifying and modifying thought patterns, while emotive therapy focuses on challenging irrational beliefs. This may sound a little complicated, so let’s say it another way. Through emotive therapy, you will learn tools to understand your emotions so that you can create new and accurate beliefs about yourself and your world. Meanwhile, cognitive therapy will empower you with tools to analyze how you think, so you can easily regulate your emotional reactions. It may be easier to begin with emotive theory. This will help you to accept and work with your emotions rather than ignore them. 2. Therapy Techniques Every therapist has a particular style of working with patients or clients. It is important to understand how they treat conditions. There is no wrong style; it is a matter of which treatment plan will work best for your needs. Cognitive therapy employs techniques like cognitive restructuring, problem-solving, and behavioral activation. In contrast, emotive therapy emphasizes the ABC model, disputing irrational beliefs, and the use of logical reasoning.

3. Emotional Expression

While cognitive therapy acknowledges emotions, emotive therapy places a greater emphasis on the expression and acceptance of emotions during therapy sessions. For those new to therapy, I highly recommend starting with emotive therapy and then transition into cognitive therapy. If your unresolved trauma is severe and/or you have a difficulty expressing your emotions, you have several therapy options. Eye Movement Desensitization and Reprocessing (EMDR) or Transcranial Magnetic Stimulation (TMS) are also great options for survivors of rape, war, abducting or horrific acts of violence. Therapy is a great start; however, to truly transform your life, you need accountability and goals. Coaching will provide you with the next level of support. In the next section, we will discuss the different components of coaching.