Albert Ellis and the ABCDEs of Adversity

Some years ago, shortly after my father and brother passed away, I hit a low point and saw a therapist at Kaiser Permanente.  He recommended a YouTube video of Albert Ellis, an influential American Psychologist who died in 2007. Ellis is best known for developing Rational Emotive Behavior Therapy (REBT).  When I applied REBT to my situation, I felt much better.  Now, when I have negative thoughts, I use REBT  – because it works.

I’ve found Ellis’ approach to be highly effective for coaching clients. Men and women quickly see how their thoughts have blocked them from success. For example, one client had a problem with his foot. He blamed himself and said that perhaps he deserved to suffer. When he examined his belief, he saw that it was irrational. He “de-catastrophized” the situation, found the energy to look for new options by talking to people who could help, and tried a therapy that eventually healed his foot.

Here’s the approach:

Albert Ellis’ ABCDEs of Adversity

 A – Adversity happens

 B – What is your belief or thought about it?  Is the belief logical? Rational?  What would be a more helpful belief?

 C – Consequences – What did you feel or do?

 D – Dispute the feeling. De-catastrophize it:  What is the evidence? It’s not a big deal in the scheme of things  Look at alternatives   Look for greater meaning – nation, God, family, a cause, volunteering, charity

 E – Energy – feel energized. Take action

How can you apply this is in your life?  If you are working on an issue, let’s meet for a private coaching session. It’s time to move forward.

Timing is Everything

Reinvent Yourself After 50 Workshop with Coach and Consultant, Lynn Ryder

I recently read the book WHEN: The Scientific Secrets of Perfect Timing by Daniel H. Pink. If you want to know the best time of day to get results and the benefits of napping, this is a must read. He has a chapter on endings, including what he calls “Act Three” of life – where we “sharpen our red pencils and scratch out anyone or anything non-essential.” Research shows that as we age, we edit out people who are less emotionally meaningful.

Here’s something to try when you’re in a slump. Mr. Pink shares a technique he learned from four social psychologists. This process is inspired by the movie “It’s a Wonderful Life.”

  1. Think about something positive in your life – your relationship, your child, a career achievement, your home
  2. List all the circumstances that made it possible – a friend’s suggestion, a class you took, a party you attended
  3. Write down all the events and decisions that might never have happened – you didn’t go to the party or take the class
  4. Now remind yourself that life did go your way. Think about the happy random events that did happen. Be grateful for your good fortune.  Life is pretty wonderful.

Try this technique and post a comment on how it worked for you.  I did feel wonderful when I tried it.

Top 10 Tips for People Over 50

My list contains no surprises.  There are studies galore that support these recommendations.  These are all topics that we discuss in the Reinvent Yourself after 50 workshops.  See how many of these tips you can incorporate into your life.  Let me know which ones are helping you feel greater joy and fulfillment.

Learn

Explore subjects that interest you and see where it leads.  Read, use Google, take workshops, attend lectures.

Have a Supportive Community

We all need community.  Studies show you’ll live longer and feel better if you have a good social life.  Meet people who lift you up and spend time with them.  I’ve found that Meetup.com is a good way to meet who enjoy the activities that you enjoy.

Live a Balanced Life

You will be happier if you find the right balance of work (paid or volunteer), relationships, leisure, creativity, learning, and spiritual pursuits.  What do you need more of?  What do you need less of in life?

Relax

Leisure is a vital part of living a balanced life.  Take time to relax and recharge.  Your brain requires this.

Enjoy Nature

Get outside as often as possible.  The sun, greenery and water are all nurturing.  My yellow, green and blue logo symbolizes these essential elements of nature.

Be Healthy – stay active and eat well

Exercise releases endorphins which make you feel good.  You’ll feel better and be healthier if you keep moving and eat healthy foods (and never smoke).

Be Grateful

Each day write down a few of the things you’re grateful for.  When you see the good in the world, you feel happier.  It’s that simple.

Keep a Bucket List

Pay attention to your ideas about things you’d like to do.  (Sometimes feeling jealous of others is an indication of something we need or want to do.)  People who write down and follow-up on their bucket lists are more likely to fulfill their dreams.  Create a life you’ll love.

Travel

New places and cultures (even if they are close to home) introduce us to new ideas and perspectives.  Travel beyond your usual stomping ground to feel inspired and energized.

Feel Passion and Purpose

Find time for activities that make a difference to others.  This work will add meaning and purpose to your own life.

Predictors of How Long You’ll Live

My friend Harry was laid off from his job at the age of 64. He took some time to think about his future….and then took some more time. His savings were slim, so he said he would look for another job. I’m not sure if he looked. I do know that he spent a lot of time on his computer, going to movies by himself, and watching TV. Mostly he was alone. Then he got sick. Then his cognitive thinking declined. He was depressed and isolated. He is one of the reasons I created the “Reinvent Yourself after 50” workshop. I want to help people feel fulfilled, joyful, and passionate, whether they are working or not.

For many people the most difficult aspect of leaving the workforce is losing daily interaction with work colleagues and the people you meet when you’re at work – the coffee barista, the bus driver, the cashier at the deli. In the workshop we discuss the many benefits of social integration and how to ensure we don’t lose it. This video demonstrates why our relationships are paramount to our longevity and to having fulfilling lives.

What does it take to live for 100 years? These are the surprising predictors of a long, healthy life.

Susan Pinker at TED2017 – The secret to living longer may be your social life

Did you know….?

  • AARP reports that 40 percent of people working at age 62 had changed careers since they turned 55.
  • Half of employees who left the workforce went back to work between the ages of 65 and 69.  Most of them enjoyed their new jobs.