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Rational Emotive Behavior Therapy

Definition

Rational Emotive Behavior Therapy (REBT) help to identify self-defeating thoughts and
feelings, challenge the rationality of those feelings, and replace them with healthier, more
productive beliefs.

Explanation

Rational emotive behavior therapy (REBT) is a type of therapy introduced by Albert Ellis in
the 1950s. It’s an approach that helps you identify irrational beliefs and negative thought
patterns that may lead to emotional or behavioural issues. REBT focuses mostly on the
present time to help you understand how unhealthy thoughts and beliefs create emotional
distress which, in turn, leads to unhealthy actions and behaviors that interfere with your
current life goals. Once identified and understood, negative thoughts and actions can be
changed and replaced with more positive and productive behavior.

Goal

The goal of REBT is to help people change their irrational beliefs into rational beliefs.

Developer

Rational Emotive Behavior Therapy (REBT) is a form of psychotherapy that is created

by Albert Ellis in the 1950's.

History Of REBT

REBT is the creation of Albert Ellis. In the mid-1950s, he presented his ideas, which he had
been working on ever since he was young. Ellis had a fear of talking to the opposite sex, and
he tried to conquer this fear by making himself talk to as many women as possible. This
simple challenge evolved into what REBT is known as today.
He became a psychologist, and he did not like the ways he had to treat his patients. While he
saw his patients become more self-aware, it didn't lead to the patients changing their
behavior.. So Ellis developed REBT

Rational emotive behavior therapy was one of the very first types of cognitive therapies. Ellis
first began developing REBT during the early 1950s and initially called his approach
"rational therapy." In 1959, the technique was renamed "rational emotive therapy," and then
became "rational emotive behavior therapy" in 1992. Ellis continued to work on REBT until
his death in 2007.

The ABC Model

Ellis suggested that people mistakenly blame external events for unhappiness. He argued,
however, that it is our interpretation of these events that truly lies at the heart of our
psychological distress. To explain this process, Ellis developed what he referred to as the
ABC Model.

A – Activating Event: an event that happens in the environment

B – Beliefs: the belief you have about the event that happened

C – Consequence: the emotional response to your belief

For example:

A. Your employer falsely accuses you of taking money from her purse and threatens to fire
you.
B. You believe, “She has no right to accuse me. She's a bitch!”
C. You feel angry.

If you had held a different belief, your emotional response would have been different:

A. Your employer falsely accuses you of taking money from her purse and threatens to fire
you.
B. You believe, “I must not lose my job. That would be unbearable.”
C. You feel anxious.
The ABC model shows that A does not cause C. It is B that causes C. In the first example, it
is not your employer's false accusation and threat that make you angry; it is your belief that
she has no right to accuse you, and that she is a bitch. In the second example, it is not her
accusation and threat that make you anxious; it is the belief that you must not lose your job,
and that losing your job would be unbearable.

The Three Musts of Irrational Thinking

The beliefs that end up in negative emotions are, according to Albert Ellis, are variation of
three common irrational beliefs. Coined as the “Three Basic Musts,” these three common
irrational beliefs are based on a demand – about ourselves, others, or the environment.

They are:

1. I must do well and win others’ approval or else I am no good.

2. Others must treat me fairly and kindly and in the same way I want them to
treat me. If they do not treat me this way, they are not good people and
deserve to be punished.

3. I must always get what I want, when I want it. Likewise, I must never get what
I don’t want. If I don’t get what I want, I’m miserable.

If we don’t realize “Must 1,” we likely feel anxious, depressed, shameful, or guilty. If we are
not treated fairly, as per “Must 2,” we usually feel angry and may act violently. If we don’t
get what we want, per “Must 3,” we may feel self-pity and procrastinate.

The Basic Steps of REBT

In order to better understand how REBT looks, it is important to take a closer look at the
therapeutic process itself.

Identify Irrational Thought Patterns and Beliefs

The very first step in the process is to identify the underlying, irrational thoughts, feelings,
and beliefs that lead to psychological distress. In many cases, these irrational beliefs are
reflected as absolutes, as in "I must," "I should," or "I cannot."
Challenge Irrational Beliefs

Once these underlying feelings have been identified, the next step is to challenge the
mistaken beliefs. In order to do this, the therapist disputes these beliefs using very direct and
even confrontational methods.

Gain Insight and Change Behavior

While REBT uses cognitive strategies, it focuses on emotions and behaviors as well. In
addition to identifying and disputing irrational beliefs, therapists and clients also work
together to target the emotional responses that accompany problematic thoughts. Clients are
encouraged to change unwanted behaviors using strategies such as meditation, journaling,
and guided imagery.

What techniques are used in REBT?

REBT uses three main types of techniques, which correspond with the ABCs. Each therapist
might use a slightly different combination of techniques depending on both their past clinical
experiences and your symptoms.

Problem-solving techniques

These strategies can help address the activating event (A).

They often include working to develop:

 problem-solving skills

 assertiveness

 social skills

 decision-making skills

 conflict resolution skills

Cognitive restructuring techniques

These strategies help you to change irrational beliefs (B).

They might include:

 logical or rationalizing techniques

 guided imagery and visualization

 reframing, or looking at events in a different way

 humor and irony

 exposure to a feared situation

 disputing irrational thoughts

Coping techniques

Coping techniques can help you better manage the emotional consequences (C) of irrational
thoughts.

These coping techniques may include:

 relaxation

 hypnosis

 meditation

Regardless of the techniques they use, your therapist will also likely give you some work to
do on your own between sessions. This gives you a chance to apply the skills you learn in a
session to your daily lie. For example, they might have you write down how you feel after
experiencing something that usually makes you feel anxious and think about how your
response made you feel.

Uses
REBT can be particularly helpful for people living with a variety of issues, including:

 depression

 anxiety

 addictive behaviors

 phobias

 overwhelming feelings of anger, guilt, or rage

 procrastination

 disordered eating habits

 aggression

 sleep problems