An emotive technique developed by Maxie Maultsby and adapted by Ellis. The client vividly imagines the distressing situation, lets themselves feel the dysfunctional emotion, and then actively works to change that emotion into a healthy negative one (concern, sadness, embarrassment) — without changing the situation itself. It trains emotional muscles from the inside.
Step-by-step guide
- Ask the client to close their eyes and vividly imagine the most distressing version of the problem situation
- Give the client time to feel the dysfunctional emotion — do not avoid it
- Ask the client to actively work at changing the emotion: not the situation, not the thoughts — only the feeling
- The client changes the emotion from a dysfunctional one (panic → concern, despair → sadness, shame → embarrassment)
- Once the emotion has changed, ask: "What did you do inside to change the feeling?"
- Help the client realize which belief they changed (a move from must to preference)
- Prescribe as a daily homework — 20–30 minutes a day for several weeks
When to use
- When the client has understood disputing cognitively but cannot change the emotional reaction
- In chronic anxiety, depression, or shame — to train healthier emotions
- As a transitional bridge between in-session work and real-life change
Key phrases
Close your eyes. Imagine the worst version of this situation — as vividly as you can.
Let yourself feel what you usually feel in this situation — do not run from it.
Now try to change that feeling. Not the situation — only the feeling. What did you change?
Follow-up questions
You changed the feeling — what happened to your belief about this situation?
Practice this every day — it is like exercise for the muscles of emotional flexibility.
What helped you: did you tell yourself something different about the situation?
Alternative phrasings
Stay inside the scene — do not jump to solving it. Feel first, then shift.
Twenty minutes a day, eyes closed, inside the worst case — that is the dose.
What you moved inside is what you can move outside later — the muscle is the same.
Warnings
- ⚠️ The client often tries to change the situation in imagination, not the emotion — redirect
- ⚠️ The aim is a healthy negative emotion (sadness, not apathy; concern, not panic), not a positive feeling
- ⚠️ Some clients block emotion during imagery — preparatory work with body awareness may be needed
- ⚠️ Requires regular practice at home — a single in-session application is not enough
Source: Maultsby, M.C. & Ellis, A. (1974). Technique for Using Rational-Emotive Imagery; Ellis & MacLaren (2005)
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.