The Three Levels of Thinking – How You Can Change Your Life
Have you ever wondered why certain situations touch you so deeply while others just bounce off you? The answer lies in the three levels of thinking described in Rational Emotive Behaviour Therapy (REBT). They help you understand your reactions to life more clearly and actively change them. Let’s explore these levels together!
1. Inferences: what’s happening right now?
The first level of thinking is like an automatic scanner: your mind perceives what’s happening around you and draws conclusions based on your existing knowledge. These conclusions form in a split second and often feel like facts. But be careful – what you perceive is based on your expectations and can therefore be distorted.
An example: you see someone who doesn’t greet you. Your mind might tell you: “They’re ignoring me on purpose.” But is that really the case? Or was the person perhaps simply distracted?
2. Evaluations: what does it mean?
Now it gets interesting! Based on your inferences, your mind evaluates the situation. If everything matches your inner rules, it’s “good”. If not, it’s “bad”. These evaluations are what trigger your emotions.
The problem? These evaluations often run unconsciously and are sometimes exaggerated. Imagine someone criticises your work. Your mind might think: “I’m a failure.” But is that really the truth, or just a harsh judgement on your part?
The good news: this is exactly where your power lies. By consciously noticing how you evaluate situations, you can create new meanings and so influence your feelings.
3. Core beliefs: how should life be?
The deepest level of our thinking is made up of our core beliefs. They contain rules we have often developed unconsciously – the “must” or “should” rules by which we shape our lives. For example: “I must be liked by everyone in order to be worthy.”
Beliefs like these influence how we see the world and often lead to frustration and emotional pain when life doesn’t follow our rules. The tricky part: we’re often not aware of these beliefs, and yet they steer our thinking and our actions.
Why does this matter?
The evaluation level is the key to your inner growth. When you become aware of your emotional reactions, you can question how you evaluate situations and change those evaluations. This creates space for more rational and constructive thoughts.
How to take control
- Practise mindfulness: Observe your thoughts and emotions in different situations.
- Question your evaluations: Ask yourself: “Is that really true?” or “Is there another way of seeing this?”
- Discover your core beliefs: Which rules govern your life? And are they really helpful?
- Establish new beliefs: Replace harmful beliefs with empowering ones, such as: “I am worthy, regardless of what others think.”
Conclusion
The journey through the three levels of thinking is an invitation to shape your life more consciously. By questioning your automatic thoughts and examining your inner rules, you can not only understand your emotions better but also live more freely and more happily.
What are you waiting for? Start exploring your inner world of thoughts today and discover the freedom within you!
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