Choice Theory Reality Therapy (CTRT)
Stella Ong- Aug 30, 2024
- 5 min read
Updated: 3 days ago
When life feels overwhelming or relationships become strained, it’s easy to feel out of control. You may struggle with making decisions or find yourself trapped in patterns that don’t serve your physical, mental, or emotional well-being.
If you're seeking a therapy approach that empowers you to take control of your life and improve your relationships, Choice Theory Reality Therapy (CTRT) might be the answer for you. CTRT is an empowering therapeutic approach that helps you understand your choices, take responsibility for your actions, build healthier relationships, and most importantly, be happy.
What is Choice Theory Reality Therapy (CTRT)?
Choice Theory Reality Therapy (CTRT) is a psychotherapeutic approach developed by Dr. William Glasser in the 1960s. Its main idea is simple: we are all responsible for our actions and the choices we make. Instead of blaming circumstances or other people for our problems, CTRT encourages us to focus on what we can control – our own behaviour and thoughts.
According to Choice Theory, all human behaviour is driven by the desire to satisfy five basic needs:
Survival and safety
Love and belonging
Power (or Achievement)
Freedom
Fun
The choices we make, whether they lead to happiness or distress, are our attempts to fulfill these needs. Sometimes our choices lead to negative outcomes, such as strained relationships or personal dissatisfaction. Choice Theory helps us to evaluate our choices, understand the consequences, and make better decisions that align with our needs and values.
Key Concepts of CTRT
Personal Responsibility forms the cornerstone of Choice Theory. While we can’t control external events or other people’s actions, we have complete control over our own choices and behaviours. This shift in perspective – from external to internal control – is a powerful tool for personal growth and change.
Guiding Principles of Choice Theory
You are the author of your life story: Your choices, not your circumstances, determine your life’s direction.
Your feelings are not caused by others: While others can influence your emotions, ultimately, your feelings are a result of your own thoughts and choices.
You can only control yourself: Attempting to control others leads to frustration and conflict. Focus on what you can change – your own behaviour.
The past does not determine the present: While past experiences shape us, they don’t dictate our current choices. You have the power to choose differently now.
Every action you take is a choice, whether it’s conscious or unconscious: As you become more aware of the choices you are making you will choose behaviours that lead to better outcomes, breaking free from harmful patterns, adopting healthier adaptive behaviours.
Quality World
The “Quality World” is a key concept in CTRT. It is a “personal picture album” of all the people, things, ideas, and ideals that we have discovered increase the quality of our lives. Our Quality World represents the ideal life we envision for ourselves and what we value the most.
Understanding your Quality World can help you align your choices with your deepest needs and values.
How Can CTRT Help You?
CTRT can be particularly effective if you’re struggling with issues like depression, relationship difficulties, or feelings of being stuck in life.
Here are some areas on how CTRT can help:
Empowerment: By recognizing that you have control over your choices, CTRT empowers you to take charge of your life. This can be incredibly liberating and can help you move forward with confidence.
Improved Relationships: CTRT helps you understand how your behaviour affects others and guides you in making choices that foster healthier relationships. Whether it’s improving communication with a partner or resolving conflicts with a friend, you will learn tools for building stronger connections.
Increased Self-Awareness: You'll gain insight into your motivations, behaviours, and the gap between your current reality and your ideal Quality World.
Enhanced Emotional Well-Being: By focusing on present actions and future goals, you can reduce anxiety and depression, leading to improved mental health.
Better Decision-Making: CTRT encourages you to evaluate your choices and their consequences. This leads to more thoughtful decision-making and actions that align with what you value.
Personal Growth: Choice Theory is a pathway to self-discovery. By examining your needs and how you’re trying to meet them, you can gain deeper insights into what truly matters to you. This self-awareness is the foundation for meaningful personal growth.
The CTRT Process: What to Expect from Your Sessions
If you decide to engage in CTRT, here’s what you can expect:
Collaborative Process: CTRT is a collaborative partnership between you and your therapist. Together, you’ll explore the choices you’re making and work on developing more effective ways to meet your needs.
Focus on Behaviour: Your therapist will help you identify specific behaviours that are contributing to your current difficulties. You’ll then work together to find alternative behaviours that are more aligned with your goals.
Practical Techniques: CTRT is very practical. You’ll learn techniques to evaluate your choices, consider the consequences, and make better decisions. This can include exercises like journaling your thoughts and actions, role-playing different scenarios, and setting concrete goals for change.
Personal Responsibility: A key aspect of CTRT is taking responsibility for your choices. This can be challenging but is essential for making lasting changes. Your therapist will support you in this process, helping you to see how your actions impact your life and relationships.
By focusing on what you can control—your choices—you can take meaningful steps toward a more fulfilling life. Whether you’re looking to improve your relationships, make better decisions, or simply feel more empowered, CTRT offers valuable tools to help you on your journey.
Recommended Books on CTRT
If you’re interested in learning more about Choice Theory, here are some excellent books to consider:
Choice Theory: A New Psychology of Personal Freedom by William Glasser
Choosing Me Now by Kim Olver
A Set of Directions for Putting and Keeping Yourself Together by John Brickell and Robert Wubbolding
Take Charge of Your Life: How to Get What You Need with Choice Theory Psychology by William Glasser
Ready to Take Control of Your Life with CTRT in East Singapore?
Are you feeling overwhelmed, stuck in unhealthy patterns, or struggling with relationships? As a certified CTRT practitioner, I provide effective CTRT sessions in the East side of Singapore. Conveniently located near Eunos, Joo Chiat, and Katong area, I offer accessible and affordable mental health support when you need it most.
Why Choose My Choice Theory Reality Therapy Services?
Quick Appointments: Book in 1 minute, and schedule your session within the next 1-2 days
Affordable Therapy Options: Quality mental health care that fits your budget
Empowering Approach: Learn to take control of your choices, improve relationships, and fulfill your basic needs
Convenient Location: Easily accessible from Eunos, Joo Chiat, Katong, Marine Parade, and Bedok
Personalized Treatment Plan: Tailored CTRT strategies to help you create your ideal Quality World (QW)
Take the First Step Toward Personal Empowerment
Don't let circumstances or other people control your happiness any longer. As a professionally certified Choice Theory Reality Therapy practitioner, I can help you develop practical skills to take responsibility for your choices, improve your relationships, and create the life you truly want.
Contact me today to schedule your first Choice Theory Reality Therapy session in East Singapore. Whether you're seeking help with relationship difficulties, personal decision-making, depression, or other mental health concerns, I'm here to support your journey toward empowerment and well-being.
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