The client develops, together with the therapist, concrete rational statements they can use "in the field" — at the moment of distress or before an anxiety-provoking situation. Unlike positive affirmations, rational statements honestly acknowledge the difficulty of the situation but reinforce the capacity to live through it. Ellis stressed the necessity of saying them with force and conviction.
Step-by-step guide
- Identify a concrete situation where support is needed
- Identify the IB that arises in this situation
- Together formulate a rational alternative (not a positive lie, but an honest stance)
- Check: the statement honestly acknowledges the difficulty ("this is unpleasant") and affirms the capacity to cope ("but I will cope")
- The client memorizes or writes the statement on a card
- Practice: say the statement aloud with energy, especially before and during difficult situations
- Practice in session through forceful repetition
When to use
- As a "pocket tool" for working with anxiety in real situations
- During exposure — as preparation for carrying out behavioral tasks
- When cognitive work is complete but the client needs support "in the moment"
Key phrases
Let us come up with something you will say to yourself right before this situation.
This is not "everything is fine" — it is honest truth: "this is hard, but I will cope with it".
Write it on a card. Say it to me now, aloud — with confidence, not a whisper.
Follow-up questions
Did you use your statement? What happened?
How much did you believe in it when you said it? 30%? 80%? What do we need to work on?
You said it quietly and uncertainly — try again, as if you believe it.
Alternative phrasings
Honest, short, said with force — those are the three tests for a usable statement.
Carry it on a card or in your phone. Read it before you need it, not only during.
If the words feel fake in your mouth, we need to rewrite them — not louder, truer.
Warnings
- ⚠️ Rational statements ≠ positive thinking. "Everything will be fine" is not REBT
- ⚠️ The client must believe the statement — otherwise it is mechanical repetition without effect
- ⚠️ The force and energy of delivery are critical (Ellis: "whisper doesn't work")
- ⚠️ Not too long — must be easy to recall under stress
Source: Ellis, A. & MacLaren, C. (2005). Ch. 10; Ellis (1994). Reason and Emotion (rev. ed.)
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.