Topic 1: Social Learning & Cognitive Theories {by 1/30}
There were multiple readings due last week (Bandura) and this week (Ellis & Harper; Meichenbaum; Lazarus & Folkman). For this discussion, share at least three thoughts: (1) In your own words, explain your understanding of Bandura’s thoughts on reciprocal determinism and self-efficacy? How are these constructs related to CBT? (2) What are a couple examples of how Ellis’ Rational Emotive Behavior Therapy (REBT) is both similar to CBT and different from CBT? Explain each thought. (I realize you are still learning the basics of CBT – give it your best shot based on what you do know.) (3) Share your understanding of Meichenbaum’s “internal dialogue” and its relevance to modern CBT.
Your original post should be posted by the beginning of class 1/30. Have your two replies posted no later than 2/1. *Please remember to click the “reply” button when posting a reply. This makes it easier for the reader to follow the blog postings.
Dr. Adam M Volungis 
Jan 28, 2025 @ 16:56:02
My understanding of Bandura’s thoughts around “reciprocal determinism” is that the individual’s cognition, behaviors, and environment all influence and shape one another in a continuous loop. This idea is closely associated with the social learning theory which explains “reciprocal determinism” because it involves the learning of certain thoughts, feelings, or behaviors from the individual’s environment or vice versa. Bandura also developed the idea “self-efficacy” which relates to an individual’s confidence in their skills and abilities, and the achievement of those tasks and goals that they set for themselves. The related concepts of “self-efficacy” also include locus of control which is when the individual believes they have control over their life, and then outcome expectancy which the individual estimates the outcome of their behavior. These ideas of Bandura relate to CBT since it relates to an individual’s thoughts, feelings, and behaviors where its internal state can cause an effect on their external factors. CBT aims at changing an individual’s internal cognition to change their behaviors which will result in an outcome in their environment.
An example of how REBT is similar to CBT is by assigning homework to clients. Thus far, I have learned homework plays a large role in CBT, but it does not include large and strenuous amounts along with group work as it does in REBT. Both in CBT and REBT, the clinician must always let the client choose their own path and make their own decisions in their therapy journey. The clinician may know a little more about how the client should approach, but it will only create a sense of dependency and limit any progress for the client.
According to Meichenbaum, internal dialogue has three functions which are interpersonal instructions/problem-solving, cognitive factors in stress, and psychological effects. These all play a role in the individual’s functioning of self-talk which influence their “cognitive structures” and their behaviors. This concealed verbalization processes data to the definite system of concepts and judgements. This relates to CBT since we are taking an individual’s thoughts, feelings, and behaviors which are typically internal and contributing to internal dialogue, and they are working with clinician to modify and change them. The goal of CBT is to change that internal dialgoue, if it is maladaptive, and to enhance the self-talk to positively change the client’s thoughts and feelings resulting in a change of behavior as well.
Jan 29, 2025 @ 22:13:46
Hi Hannah,
I also noticed that a similarity between REBT and CBT is the homework/overall commitment between sessions. REBT generally seems more involved than CBT which your hint at in terms of its offshoot into group therapy settings. Your explanations for self-efficacy and reciprocal determinism clearly demonstrate how CBT stemmed from such ideas, and we largely discussed similar aspects of the text. Well done!
Feb 01, 2025 @ 09:28:40
Hi Hannah!
I really appreciated your definitions for the first part of the question. It cleared some things up for me and I will definitely be revisiting this for studying purposes! Good job!
Jan 28, 2025 @ 23:10:52
As described by Bandura, concepts such as reciprocal determinism and self-efficacy are foundations from which behavioral change are understood. Reciprocal determinism is rooted in the interaction between behavior, thoughts/emotions, and environmental influences. This “reciprocal” relationship controls responses, as manipulation of one’s environment or restructured cognition are shown to impact behavioral outcomes. Bandura also discusses self-efficacy, which is defined as one’s perceived ability to effectively handle a specific situation. Self-efficacy assumes a central role in the onset and maintenance of behaviors, such that all forms of psychotherapy seek to improve efficacy expectations. By increasing self-efficacy, an individual witnesses an increase in motivation, goal-setting, and coping skills. The goals of CBT are directly informed by self-determinism and self-efficacy, as therapists work with clients to shift cognitions and behaviors to access optimal functioning.
In the given reading, Ellis describes REBT as the process by which maladaptive thought patterns are replaced with rational beliefs. From what I understand, there are more similarities than differences between REBT and CBT. On page nine, Ellis states “From your thought… comes the real source of your anger” (Ellis & Harper, 1976). The direct relationship between cognition, emotion, and eventual behavior is implied through this statement. Additionally, Ellis shares that much of the work in REBT is done independently between sessions. This mirrors the “homework” that is central to CBT’s effectiveness. Finally, when discussing CBT, we often refer to changing “maladaptive” behaviors, while REBT seeks to change “irrational” beliefs. Though you could argue that irrational beliefs are embedded within maladaptive behaviors, this minor foundational difference may alter treatment focus.
Meichenbaum explores the relevance of “internal dialogue” as it relates to interpersonal instructions, cognitive factors, and physiological effects. Overall, Meichenbaum indicates that positive self-talk is associated with higher coping abilities, whereas negative self-talk is associated with lower coping abilities. For example, the central focus of an individual preparing for a public speech may be different depending on the direction of their internal dialogue (e.g., p. 204-205). This concept is relevant to CBT’s emphasis on automatic thoughts and cognitive restructuring. Effective therapy will address this dialogue and work to refine its narrative and impact on emotions/behavior.
Jan 30, 2025 @ 19:24:14
Hi Meg! I wrote about something similar in my discussion post where I drew similarities of self-efficacy and reciprocal determinism to CBT! The main goal seems to be the positive influence on an individual’s optimal functioning. This can be an increase of self-efficacy with Bandura and also changing the cognition of the client to modify maladaptive behaviors. Great post!
Feb 01, 2025 @ 09:30:22
Hi Meghan!
I agree that REBT and CBT seem more similar than different. It seems like REBT is a subcategory of CBT, but maybe we are missing a big difference that we will learn about? Good job on this post!!
Feb 02, 2025 @ 13:42:24
Hi Meghan!
I really liked the quote you pulled into your explanation of REBT and the relation between those 3 concepts! REBT and CBT really are so similar with very nit picky differences
Jan 29, 2025 @ 12:16:16
Bandura describes reciprocal determinism and self-efficacy as modes of behavioral change. Reciprocal determinism comes from the social learning perspective, and to my understanding, is the continuous interaction between personal, behavioral, and environmental factors. According to Bandura, personal and environmental determinants can influence one’s behavioral outcome, and this outcome can vary person to person. Self-efficacy is related to one’s belief in themself and is derived from four sources of information: performance accomplishments, vicarious experience, verbal persuasion, and physiological states. One’s self-efficacy influences motivation, behavior, and persistence in challenging times. These two constructs relate to CBT because they all state that a person’s thoughts, feelings, and behaviors can influence their external factors. CBT aims to change a person’s internal cognition which in turn will result in a change/outcome in their environment.
Ellis’ REBT is very similar to CBT, as both aim to change internal cognition from being irrational to more rational and positive in nature. REBT requires constant self-analysis from the client and requires systematic and periodic check-ins from the therapist to ensure their message is sticking with the client. REBT, like CBT, also requires the client to put in work outside of sessions (ex. Homework assignments) which will constantly change as the client progresses. One difference between REBT and CBT is that REBT states that feelings come straight from thoughts, which means that negative emotions only come from unclear thinking. This is not the case in CBT because CBT states that thoughts, feelings, and behaviors all influence one another.
Meichenbaum’s “internal dialogue” is another term for Beck’s “automatic thoughts”. This construct states that how an individual speaks to themself will reflect in their behavior. This construct is relevant to modern day CBT because the same fact holds true in that one’s thoughts, feelings, and behaviors about themself and the external environment all affect one another.
Jan 29, 2025 @ 22:19:26
Hey Rachel,
I appreciate how you summarized Meichenbaum’s ideas. “Automatic thoughts” are a topic that came up time after time throughout undergrad, though their exact relationship to CBT was never fully explored. Instead of framing automatic thoughts as a general psychology term, it’s important to contextualize them in a cognitive-behavioral framework. I’m interested to see how we will develop skills of addressing automatic thoughts throughout internship and client interactions.
Jan 30, 2025 @ 03:25:04
Bandura’s thoughts on reciprocal determinism is that psychological functioning occurs in a continuous loop of interaction between personal, behavioral, and environmental determinants. A key part of this interaction is that individuals are influenced by their environment which impacts their behavior, and this behavior then casts influence onto the environment in return. This interaction is ongoing. As mentioned, there is also the influence of personal factors in this interaction on both the environment and behavior. Personal factors include a variety of characteristics related to the individual, one of which is self-efficacy. Self-efficacy is an individual’s belief in their ability to successfully perform a task. It also is related to how motivated an individual is to perform a task and how much effort they are willing to put into performance. Performance accomplishments, vicarious experience, verbal persuasion, and emotional arousal are key sources of an individual’s efficacy expectations. These constructs connect to the CBT model, which also has a reciprocal nature, since increasing self-efficacy has the effect of changing automatic thoughts that influence thoughts, feelings, and behaviors, the main features of the CBT model.
Rational Emotive Behavior Therapy is both similar and different to CBT. One similarity is that both utilize cognitive restructuring in treatment in order to identify maladaptive automatic thoughts and replace them with adaptive ones. Another similarity between the two is incorporation for work outside of sessions for treatment. Both of these therapies see the value in gaining independence by developing adaptive skills outside of the therapy office in order to become independent. A key difference between REBT and CBT is that REBT focuses on irrational thinking and how it leads to irrational emotions versus rational thinking and how it leads to rational emotions. In CBT, emotions are understood in the context of how they are the result of thoughts and behaviors within the context of a model of reciprocal influence, and are not inherently irrational because they come from irrational thinking. Instead CBT views them as dysfunctional but a reasonable result of the influencing factors.
Meichenbaum discusses the ways in which altering internal dialogue influences interpersonal instructions, coping with stress, and physiological effects. Internal dialogue is the automatic thoughts we experience in response to experiences. If these thoughts are positive they can create and maintain positive mood states, or if they are negative create and maintain negative mood states. Our internal dialogue also impacts the way we behave in response to experiences. A key part of CBT is cognitive restructuring is recognizing these automatic thoughts and changing them when they pop up, which leads to a change in behavior and emotions. New structures are then created that utilize the more adaptive internal dialogue which makes more desirable emotions and coping behaviors automatic.
Feb 02, 2025 @ 13:45:55
Hi Courtney,
I really liked the way you emphasized the importance and impact of a person’s mental health overall. I think a lot of people don’t recognize how significant of an impact it can have to notice and actively change maladaptive thoughts/cognitions because it seems so “simple” when in reality it can be very challenging. Fostering that awareness of how we speak to ourselves internally and working to change that makes such a huge ripple effect on so many other areas of our lives!
Jan 30, 2025 @ 05:06:15
Bandura thought that behavior influences and is influenced by thoughts, emotions, and social environments. Meaning not only does the environment influences an individual’s behavior, but individuals can also change their environment through their actions. Bandura believed that higher self-efficacy lead to greater perseverance and resilience during challenges while lower self-efficacy lead to avoidance and learned helplessness. Both constructs are related to CBT because it emphasizes the interactions between thoughts, emotions, and behaviors. The common goal for CBT would be increasing a client’s self-efficacy in order to develop healthier coping habits and build resilience. Reciprocal determinism aligns with the cognitive model in CBT since it suggest that changing maladaptive thoughts can lead to behavioral changes which in turns influences one’s environment and vice versa.
It seems that both REBT and CBT emphasizes the role of cognition in emotional and behavioral problems, use cognitive restructuring to challenge maladaptive beliefs, and involve active interventions (homework, guidance, etc.). A difference between the two would be how the REBT focuses on changing deeply ingrained irrational beliefs (“everyone has to like me” or “I must be perfect”) while CBT focuses on automatic thoughts and cognitive distortions.
Meichenbaum’s concept of “internal dialogue” was a way to understand how one’s self-talk influences behavior and emotional regulation. In modern CBT, internal dialogue is a crucial factor in self-regulating and emotional well-being. Therapists helps clients identify and modify negative self-talk and help them develop an adaptive mindset that would lead to an improvement in emotional resilience and problem-solving skills.
Jan 30, 2025 @ 10:50:06
Reciprocal determinism is a term coined by Albert Bandura in 1977 that describes how behavior, thoughts, emotions, and environmental factors play a role in our decision making process. Albert Bandura believed that rather than individuals being driven by either internal forces or environmental factors, there is a continuous reciprocity and relationship of both when making decisions and socializing. Self-efficacy is one’s belief that he or she can perform a certain behavior that the situation at hand demands. In my own opinion, self-efficacy appears to have a similar nature to confidence. When I am more confident in myself (higher self-efficacy), I will likely produce goals that coincide with my internal perception of myself and will likely take more risks. For example, if I have a higher level of self-efficacy, I will construct goals that are on a higher level and will be more motivated to complete them due to the fact I believe and perceive that I am capable of doing so. I believe that these constructs relate to CBT therapy because they describe the premise of CBT therapy: that our thoughts, feelings, and behaviors are related and have a dynamic relationship. Both constructs relay the message that each factor can have an impact on the other factors.
Ellis’ Rational Emotive Behavior Therapy is similar to CBT therapy because the history of the construction of his therapy involved the integration of cognition, philosophy, emotions, and behavior. Within rational emotive behavior therapy, there is a strong emphasis on cognition however, emotions, behavior, and environment are viewed as being interdependent and interactive processes rather than separate entities, similar to CBT therapy. The difference that I find in REBT and CBT is that the starting point seems to be with one’s cognition. I believe that Ellis is attempting to intervene with one’s thoughts before managing either emotions or behaviors in hopes that emotions and behaviors will change as a result of combating irrational thoughts. I find that in CBT therapy, a clinician gauges whether they would like to focus on either cognitions, emotions, and behaviors whereas the starting point for REBT is cognition.
Meichenbaum’s internal dialogue states that each individual has thinking patterns that represent speech-like patterns. There are various constructs within each internal dialogue such as, interpersonal instructions, cognitive factors in stress, and instructional sets and physiological effects. Interpersonal instructions are one’s set goals or rules that they can implement into their behavior. It is almost a conversation one has within their mind in order to achieve something, establish criterion, analyze their capabilities, and construct their thoughts to be aligned with the task at hand. Cognitive factors in stress describe how an individual perceives a “stressful” factor and whether or not that debilitates that individual. With any given scenario, the perception of the scenario differs from person to person. For example, if students are asked to give a presentation and classmates laugh at something they said, one student may think that their presentation is going well and that it is engaging, while another student may deem the laughter as malicious. Cognitive factors in stress describe how an individual interprets a certain stressor, attributes their arousal, and whether or not they have the ability to cope with that stressor. Lastly, instructional sets and physiological effects describe how an individual interprets and copes with a physiological effect. For example, if I were to have an increased heart rate, I may have an internal warning sign that I am anxious at this current moment. However, if I were to change my cognition, I may be able to interpret the physiological effect of my increased heart rate as a facilitator rather than an inhibitor. Meichenbaum’s internal dialogue relates to CBT therapy because he emphasizes that each individual’s cognition has an effect on how one performs and behaves. The way one interprets and perceives a stimulus may be drastically different than another person who is interpreting and perceiving the same stimulus. Again, this internal dialogue raises an important aspect of CBT therapy: the way in which we think can play a role in how we feel and behave.
Jan 30, 2025 @ 12:02:18
Jan 31, 2025 @ 21:41:57
Hi Krystal,
I like how you explained the constructs of reciprocal determinism and self-efficacy. I agree with how you explained the correlation of them to CBT. The first thing I thought about while reading about reciprocal determinism was the cognitive triangle in CBT from last semester. It isn’t simply one of the factors affecting the others, but how each factor affects the others simultaneously. I also really like how you explained similarities and differences between REBT and CBT. I had also mentioned that REBT compared to CBT is more focused on the cognitions.
Feb 01, 2025 @ 22:14:36
Hi Krystal,
I really liked how you explain the difference between CBT and REBT where REBT was much more confrontational than CBT. It reminds me a lot of the insight stage that we learned about from last semester where the therapist would challenge the distorted thinking that their clients had. While Ellis was certainly very confrontational in his writing, I wonder if other REBT therapists were more collaborative and used techniques very similar to CBT.
Jan 30, 2025 @ 13:01:29
My understanding of how reciprocal determinism and self-efficacy are described by Bandura is that these concepts are viewed as being influencing factors of behavior. Reciprocal determinism refers to the interaction and influence of the person, environment, and current behavior have on one another, and how this influences future behaviors. Rather than only one factor influencing another, the relationship between these factors feed off of one another mutually. Self-efficacy refers to an individual’s belief and confidence in their ability to successfully do what is needed in a particular situation. Essentially, the higher our self-efficacy, the higher our confidence will be in our abilities, which leads to higher ambition with goal setting, increased determination, and increased perseverance. Those who have low self-efficacy may lack confidence in their abilities to execute the behaviors needed by a particular situation, which often leads to lower motivation, less ambition, and lower perseverance when faced with challenges. This can also lead to higher vulnerability for developing anxiety and depression. These constructs are related to the core notion of CBT, which is that there is a reciprocal relationship between a person’s thoughts, feelings, and behaviors, and how a negative shift in one of those factors can result in a continuous maladaptive loop in all areas. Similarly, the overall goals of CBT are to increase an individual’s sense of self-efficacy and other internal cognitions to result in a change externally in the form of future behaviors.
REBT is similar to CBT in the sense that they both stress how thoughts, emotions, and behaviors are interdependent and have reciprocal influences, and the importance of altering thoughts to have lasting changes in emotional distress and behaviors. However, REBT seems to focus more on a person’s irrational “beliefs” and expectations specifically, whereas CBT focuses more on unhealthy thought patterns more broadly. Also, although REBT recognizes the interactions between thoughts, emotions, and behaviors, REBT seems to focus primarily on cognitions first, whereas CBT can start with cognitions, emotions, or behaviors. Repetition and practice seem to be key in both REBT and CBT, since both REBT and CBT also focus heavily on “doing the work” outside of sessions, mainly through homework assignments, and focus more on the present than on the past.
My understanding of Meichenbaum’s “internal dialogue” is that it relates to interpersonal instructions, cognitive factors, and physiological effects. Internal dialogue is the same as what is referred to as “automatic thoughts” in CBT. A person’s internal dialogue directly relates to their interpretations of themselves, their environment, and their behaviors. Negative self-talk and negative automatic thoughts contribute to maladaptive thinking and negative emotionality, whereas positive self-talk and automatic thoughts contribute to more adaptive thinking and emotionality. This is relevant to modern CBT because although internal dialogue tends to happen without much conscious attention, one of the main goals of CBT is to bring attention to and identify our automatic thoughts and change negative automatic thoughts to become more adaptive. Actively replacing these thoughts with positive reframes becomes habitual overtime so that we are better able to evaluate our situations and handle them in a more adaptive way.
Jan 30, 2025 @ 14:02:44
Hi Eleni,
You’ve made some great points about how reciprocal determinism and self-efficacy shape behavior and how they align with CBT and REBT. It’s interesting how you highlighted the reciprocal nature of these concepts and the importance of addressing low self-efficacy, especially in terms of motivation and vulnerability to anxiety or depression. I also appreciate your comparison between REBT and CBT, particularly the distinction between focusing on irrational beliefs in REBT versus unhealthy thought patterns in CBT. One thing to consider is how flexible both approaches can be in targeting different areas (thoughts, emotions, or behaviors), and how the specific context or individual needs might shape how these therapies are applied. You’ve provided a thorough overview, and it’s clear how integral these concepts are to fostering adaptive thinking and behavior.
Jan 30, 2025 @ 13:48:19
My understanding of Bandura’s reciprocal determinism is that is very closely represents the current underpinnings of CBT as well as the transactional model used in developmental psychology. It follows the pattern where there are interactions between environmental, personal, and behavior factors which can reciprocally affect one another. Self-efficacy is an interesting concept where depending on past experiences, you develop expectations about how likely you are to be able to complete an action successfully and that expectation can affect how you behave which in turn can affect the outcome. This is very similar to the concepts of CBT where how you think will affect how you behave and feel. However I feel that self-efficacy lacks the ability to be transactional and reciprocal where it can account for how you feel and behave can affect how you may think of certain situations. While it states that individuals who gain mastery and realize that seemingly high danger events are not as high in danger as they previously thought, it does not really account for the fact that despite mastery, the feeling of fear or anxiety may not go away with increased performance or mastery since that feeling of fear and anxiety might be a much stronger factor than perceived self efficacy.
REBT is very similar in CBT, however it is mostly similar in the cognitive aspect of CBT as that is where it focuses. REBT theory is based on the fact that cognition greatly affects how you feel and that people are largely irrational in their ways of thinking. REBT encourages and trains individuals to look at situations as objectively as possible in order to help them control their emotions. This is very similar to how CBT works especially in regards so something like anxiety disorders. In theory, by ridding yourself of irrational thoughts which can increase distress, you are able to control the anxiety you feel. While the description of REBT, you are the cause of your distress, seems harsh, there is some truth to it. Often times, your distress is caused by your perception of events and how you choose to ruminate on those events. How REBT differs from CBT is that like self-efficacy, it mainly focuses on the cognitive aspects of therapy. It does not have the flexibility to cover the behavioral parts which is a large part of what drives human behavior.
Internal Dialogue is very similar to self efficacy and REBT where it attempts to explain how cognition affects behavior and emotion as well as it’s role in our functioning. Similar to the other models that we have read about, it mainly focuses on the cognitive parts of CBT where it explains that thoughts are how we appraise situations and how we appraise situations will affect how we feel and act in those situations. However like the other 2 models we read about, it fails to account for how these appraisals are developed and how behavior and emotion can affect how we appraise situations
Feb 01, 2025 @ 23:17:36
Hi Sam! I really like how you connected reciprocal determinism to both CBT and the transactional model, it really shows how these theories overlap in explaining behavior. I appreciate how you especially made the point that mastery doesn’t always erase fear or anxiety. That’s such a real-world perspective, since emotions don’t always follow logic.
Feb 03, 2025 @ 13:03:27
Hi Sam!
You did a fantastic analysis of the similarities and differences between REBT and CBT. You’re right, even though they are very similar it pretty much only extends to the cognitive side as REBT is primarily concerned with cognition and thinking. You cited another similarity between the two as their focus on looking at thing objectively. I think REBT leans into this more than CBT as the person’s own perception is considered strongly as well.
Jan 30, 2025 @ 13:55:19
Jan 30, 2025 @ 14:01:03
Hi Michael
You’ve done a great job summarizing these concepts! The way reciprocal determinism ties behavior, thoughts, and environment together really shows how interconnected we are with our surroundings. It’s also interesting how you highlighted the role of self-efficacy in motivating change and how both CBT and REBT address thought patterns, though with different focuses. The importance of internal dialogue in shaping our responses is another key point—positive self-talk can really help us adapt and cope more effectively. Great insights!
Jan 30, 2025 @ 13:59:03
1a-Bandura introduced the theory of reciprocal determinism, a concept that goes beyond the simplistic idea suggested by the term “reciprocal.” While “reciprocal” implies a back-and-forth transaction, the term doesn’t fully capture the depth of this theory. “Mutual” may be a more accurate way to describe the interconnectedness in reciprocal determinism. The word “mutual” reflects how different factors interact, much like instruments in an orchestra working in harmony to perform a single piece of music. Every element, from the instruments to the notes, influences and is influenced by the others, working together toward a common outcome. In reciprocal determinism, it’s understood that a person’s thoughts, values, beliefs, and attitudes influence and are influenced by their behaviors, choices, and actions. Moreover, these internal factors are affected by and also impact the external environment, including the actions of others, social contexts, and other societal influences. These factors—personal, behavioral, and environmental—are interwoven and work collectively to shape an individual’s reality. Cognitive behavioral therapy (CBT) helps clients change harmful thought and behavior patterns. Understanding reciprocal determinism allows clinicians to see how these interconnected factors play a role in a client’s experience, aiding in more effective therapy.
1b-Self-efficacy, another concept introduced by Bandura, refers to a person’s belief in their own abilities and potential. This belief has a significant impact on the goals a person sets and their motivation to achieve them. A person’s sense of self-efficacy influences the risks they take and the effort they put forth in various situations. Self-efficacy is central to cognitive behavioral therapy, as a client’s belief in their ability to change is crucial for the success of the process. If a client lacks confidence in their ability to reach their goals, it can hinder their progress in therapy. In these cases, addressing low self-efficacy may be a priority in treatment. It’s important for therapists to monitor self-efficacy, as it can vary across different situations and aspects of life. Self-efficacy, reciprocal determinism, and CBT are closely linked and mutually supportive concepts.
2.Ellis’ Rational Emotive Behavioral Therapy (REBT) shares similarities with Cognitive Behavioral Therapy (CBT) and other approaches in the CBT family. Both REBT and CBT operate under three key assumptions: 1) Cognitive processes influence behavior, 2) These cognitive processes can be monitored and modified, and 3) Desired behavior changes can be achieved through changing cognition. Both therapies work to address unhelpful thought patterns that lead to negative behaviors. A CBT therapist might approach problems by framing them as challenges, collaborating with the client to develop new coping skills, and reframing emotional perceptions. The therapist would also focus on the client’s strengths, aiming to enhance self-esteem or self-efficacy. CBT aims to help clients change behaviors and, by extension, improve their lives. In contrast, an REBT therapist works to help clients respond rationally to challenging or stressful situations. REBT looks for an “activating event” that may have triggered negative thought patterns, and focuses on addressing the irrational beliefs beneath these thoughts. For instance, if a client struggles with depression, the therapist might identify an event such as bullying as the catalyst, leading to harmful self-beliefs like “I’m a loser” or “I have no friends.” In REBT, the therapist helps the client replace these irrational beliefs with more realistic, healthier alternatives, thereby improving the client’s thinking and emotional state. While CBT focuses on cognitive restructuring and coping strategies, REBT targets irrational beliefs and works to replace them. Despite their differences in approach, both therapies share the goal of addressing and transforming maladaptive thought and behavior patterns.
3.Meichenbaum’s concept of internal dialogue refers to the ongoing stream of thoughts and feelings that occur within our minds. This suggests that we are not defined by our thoughts; rather, we can engage in an inner “conversation” with ourselves. These thoughts, separate from the self, can significantly influence emotional and physical wellbeing. The internal dialogue shapes how we navigate social situations, problem-solving, stress, and both psychological and physiological responses. This concept is closely tied to CBT, as the way we talk to ourselves—whether positive or negative—affects our adaptive or maladaptive functioning. If the internal dialogue is negative or critical, a therapist can work with the client to shift this self-talk toward more positive and constructive patterns, ultimately promoting healthier thinking and behavior.
Feb 01, 2025 @ 23:16:52
Hi Tea! You wrote a really good breakdown of these concepts. The orchestra analogy for reciprocal determinism is a strong visual, and your points on self-efficacy highlight its key role in therapy. The CBT vs. REBT comparison is clear—especially how REBT targets irrational beliefs. Meichenbaum’s internal dialogue fits well with CBT, showing how shifting self-talk can drive change.
Jan 30, 2025 @ 14:50:44
What stood out to me most about Bandura’s concept of reciprocal determinism is how it highlights the continuous interaction between personal, behavioral, and environmental factors. It’s not just that people are influenced by their surroundings, rather they actively shape their environment, which then influences them in return. This makes self-efficacy particularly important because a person’s belief in their own ability can determine how much effort they put into something and how they respond to challenges. What really connects this to CBT is the idea that changing one’s thoughts can shift behavior and emotions, ultimately leading to different outcomes in the external world.
One thing I hadn’t considered before was how REBT and CBT differ in their approach to emotions. Both focus on identifying and changing maladaptive thoughts, but REBT seems to take a stricter stance that irrational thoughts directly create irrational emotions. Initially, I thought this made sense, but I now see how CBT takes a more flexible approach by recognizing that emotions are part of a larger cycle involving thoughts and behaviors. It makes sense that CBT would frame emotions as understandable reactions rather than inherently irrational, which feels more applicable to real-world experiences.
Meichenbaum’s idea of “internal dialogue” also stood out to me, especially in how it connects to modern CBT. The way people talk to themselves has a direct impact on their emotions and actions, which is why negative self-talk can reinforce unhelpful behaviors. What I hadn’t fully realized before is how intentional the process of cognitive restructuring is—by actively changing internal dialogue, people can create new patterns of thinking that make positive behaviors and emotions more automatic over time. It’s interesting to see how such a simple concept plays such a powerful role in therapy.
Jan 31, 2025 @ 21:51:46
Hi Jalen,
Firstly, I like how you addressed the last question about Meichenbaum’s idea of internal dialogue. It is interesting that by actively changing one’s internal dialogue, an individual can create positive change in their thinking patterns which in turn can positively impact their behaviors. What was also interesting to me was how internal dialogue is also related to other concepts discussed such as self-efficacy. When a person has a high perceived self-efficacy, then their internal dialogue is more likely to be positive.
Jan 30, 2025 @ 14:56:12
As described by Albert Bandura, reciprocal determinism revolves around the idea that one’s behaviors, emotions, and environment are interlinked and can influence one another. An individual’s environment may cause them to behave in certain ways or feel a specific type of way. Thoughts and feelings can sometimes dictate how a person behaves or interacts with the environment around them. On the other hand, certain behaviors, such as negative ones, could influence the type of emotion that person may exhibit. When it comes to self-efficacy, Bandura explains the importance of the influence on one’s behavior and personal experiences. Self-efficacy can allow an individual to better understand their ability to succeed. This can have a major impact on the individual’s motivation and overall expectations regarding psychotherapy. Their behaviors and the way they act can be determined by their level of self-efficacy and whether or not they are willing to make a change. The constructs of reciprocal determination and self-efficacy are directly related to cognitive-behavioral therapy. Clincinas using CBT aim to restructure and change an individual’s disruptive and/or negative cognitions causing them distress. These constructs are helpful in navigating an individual through change.
Ellis’ Rational Emotive Behavior Therapy has many similar qualities to the workings of cognitive behavioral therapy. REBT and CBT both involve changing maladaptive thoughts to more rational ones. They are similar in this way by helping individuals restructure their cognitions and learn to adapt outside of sessions. After reading and doing more research it seems that REBT focuses on challenging the individual’s irrational thoughts rather than changing the automatic thoughts that ruse. This a major difference between the two approaches as CBT generally focuses on helping individuals recognize their own negative emotions or behaviors in order for change to occur.
Meichenbaum’s “internal dialogue” can be referred to as the immediate thought or reaction one has to an experience or certain stimuli. This idea emphasizes an individual’s ability to change their behavior simply by reframing their internal dialogue to a more pleasant and positive one. Within CBT, this idea seems rather similar to the automatic thoughts we endure in response to some stimuli. Both involve the automatic reaction to an experience that can be altered to change the behavior.
Jan 30, 2025 @ 19:27:35
Hi Lexi! I really enjoyed reading your post especially your thoughts on internal dialogue with CBT. It truly draws similarities between the way we talk to ourselves and if that contributes to an external aspect of maladaptive behaviors. CBT has the purpose of changing the structure of our thoughts and feelings, if need be, and those just play into the way we talk to ourselves. Great post!
Jan 30, 2025 @ 15:37:25
From my understanding, Bandura describes reciprocal determinism as key factors that all have an influence on each other. This would be that behavior, personal factors, as well as environmental factors interacting with each other in a bidirectional way. What this means is that behavior is not simply influenced by one factor, but rather behavior is continuously influenced by social/environmental changes as well as cognitions, beliefs, and emotions (personal factors). The second term, self-efficacy, can be described as an individual’s belief that they can properly perform behaviors that are needed in a certain situation. An individual’s perceived self-efficacy impacts the behaviors exhibited. When an individual perceives their self-efficacy higher, they are more likely to set higher goals for themselves and have a stronger commitment to follow them. Both these constructs are closely related to CBT. With CBT, clinicians and clients work together to identify how cognitions, behaviors, and the environment are impacting the client additionally, self-efficacy is important for a client in CBT due to there being a greater chance for the client to take action on goals set for behavioral and cognition change when their self-efficacy is perceived as high.
Ellis’ Rational Emotive Behavior Therapy (REBT) is similar to CBT because both agree that cognitive distortions are a feature of psychological disturbance. In addition to this, both forms of therapy would also seek to help the individual challenge/reframe cognitive distortions to a more rational/realistic thought. A difference that I found between Ellis’ REBT and CBT is that REBT is more focused on the philosophical foundation pertaining to musterbation and irrational beliefs (cognitions) and working on this area of the individual, while CBT focuses on both negative cognitions and behaviors. REBT seems to place an emphasis on the cognitions of an individual, however does not place as much of an importance on behaviors, which is something that CBT does as behaviors an individual engages in have an influence on cognition just as cognition has an influence on behavior.
From my understanding of Meichenbaum’s internal dialogue, the term is referring to the thoughts, statements to self, or inner monologues that an individual has through the day. These internal dialogues can have an influence on the individual’s emotions and behaviors either positive or negative. Internal dialogues, when negative, can cause maladaptive thinking and behaviors, and when positive, can result in progressive thinking and behaviors. This is relevant to CBT as with this form of therapy, a clinician is working with a client to identify negative and maladaptive thinking patterns and behaviors so that they can work together to restructure them.
Feb 01, 2025 @ 12:56:24
Hey Brooke!
I appreciate your explanation of reciprocal determinism as it shows your deep understanding of Bandura’s ideas surrounding this approach. It is important to understand the influence one’s behavior, emotion, and environment can have on one another and how that may be affecting their daily life. Self-efficacy plays an important role in the outcome of one’s behavior and whether or not they have the motivation to change.
Great work Brooke!
Feb 03, 2025 @ 12:41:22
Hi Brooke,
I really liked your explanation of Meichenbaum’s internal dialog and how it clearly connects to CBT. As it is based in introspection and one’s own awareness of internal dialog whether it is positive or negative. You pointed out that a negative internal dialog leads to maladaptive behaviors. This is much like negative cognitive distortions in CBT.
Feb 03, 2025 @ 20:09:39
Hi Brooke! To build off of your difference between CBT and REBT, I think historically the reason for this is that the behavioral component of REBT was added most recently. The theoretical perspective of REBT was originally developed in response to both the psychodynamic and behavioral schools of thought.
Jan 30, 2025 @ 15:51:23
Jan 30, 2025 @ 21:47:10
Hi Kate! I like how you talked about how two people in the same environment can still have differing experiences. This highlights the fundamental basis of reciprocal determinism as a continuously looping influence of an individual’s environment, behavior, and personal characteristics. I also like how in your discussion about internal dialogue you mention how our automatic thoughts can either act as a protective, risk or maintaining factor for various mental illnesses.
Feb 01, 2025 @ 22:20:27
Hi Kate,
I liked your inclusion of multi-finality in your explanation of reciprocal determinism. It really helps tie it together with the things that we are learning in other classes such as developmental psychology. It drives home the point that modern psychology and CBT is currently built on similar foundations even as we move from a developmental stage to the adult stage. I also liked how you tied the internal dialogue to how it might be used in CBT to help restructure negative automatic thoughts.
Jan 30, 2025 @ 15:59:04
Bandura’s ideas about reciprocal determinism and self-efficacy are about how different factors shape our behavior. Reciprocal determinism is about how we, our environment, and our actions all interact and affect each other. It’s not just one thing influencing another—it’s like a loop where each factor impacts the others and shapes future behavior. Whereas, self-efficacy is about believing in your ability to handle things that come up. The more we believe we can succeed, the more confident and motivated we’ll be, and we’ll set higher goals and push through challenges. But if we don’t believe in ourselves, we’ll likely have less drive and struggle more when things get tough, which can even lead to things like anxiety and depression. This connects to the main idea behind Cognitive Behavioral Therapy, which is that our thoughts, feelings, and actions all influence each other.
Rational Emotive Behavioral Therapy is similar to CBT since both focus on how thoughts, feelings, and behaviors are connected and influence each other. One of the main differences is that REBT focuses more on changing irrational beliefs and unrealistic expectations, while CBT deals with overall unhealthy thought patterns. Another difference is that REBT starts with changing thoughts first, whereas CBT can tackle any of the three areas of—thoughts, feelings, or behaviors as a starting point. Both therapies really emphasize the importance of practice and repetition, especially outside of therapy sessions.
As for Meichenbaum’s idea of “internal dialogue,” it’s all about how we talk to ourselves. Our inner dialogue affects how we see ourselves, our surroundings, and our actions. Negative self-talk leads to unhealthy thinking and emotions, while positive self-talk helps us think and feel in more balanced ways. This idea matches CBT because, as we don’t even pay much attention to our inner thoughts, a big goal of CBT is to notice them, identify negative ones, bring them to awareness and then replace them with more helpful thoughts. By practicing this process continuously our mental health and capacity to handle things improves.
Jan 30, 2025 @ 21:29:59
Hi Sindi! I like how in your response you highlighted how having low self-efficacy can be a contributing factor to the development of conditions such as anxiety and depression. I also like how you emphasized that with REBT treatment focuses of changing thoughts only, meanwhile CBT can take the form of changing thoughts, feelings, and/or behavior.
Feb 01, 2025 @ 13:08:33
Hey Sindi!
I appreciate your explanation of Rational Emotive Behavioral Therapy and how it differs from Cognitive Behavioral therapy. I like how you explained that CBT has the ability to restructure an individual’s behaviors, feelings and thoughts as they first arise whereas REBT only captures the thoughts. Awesome work Sindi and thanks for a better understanding of REBT vs CBT!
Feb 03, 2025 @ 16:12:13
Hi Sindi! I really appreciated that in your explanation of self-efficacy, you gave examples of what can happen with low self-efficacy. Self-efficacy seems like it should be a core concept in modern CBT as well. I wonder if we have an equivalent modern CBT concept?