Rational Emotive Behavior Therapy - REBT

Stress and Counseling
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Albert Ellis Rational Emotive Behavior

Three Basic MUSTS Therapy
ABC Model
What is REBT
Self Talk & Disputing
Principles of REBT
Conclusion
Reference Kiran Sakroji (TP0604)
Rational Emotive Behavior Therapy (REBT), Presented by Kiran Sakroji as part of LIBA EPGDBM Course, 2006-2008 1
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Albert Ellis
logo on slide master Albert Ellis was born of Jewish parents on September 17, 1913 in Pittsburg.
He completed his degree in Business Administration from city university of New York in
1934
He joined clinical psychology program at Columbia in 1942, and in 1943 he started private
Albert Ellis practice in family and sex counseling
Three Basic MUSTS He received his PhD degree in 1947, and started working on Freudian theories.
ABC Model He practiced classical psychoanalysis and taught at Rutgers and New York university.
What is REBT He became chief psychologist at New Jersey Diagnostic Centre in 1950.
His growing recognition as sexologist, enabled him to become American editor of
Principles of REBT International Journal of Sexology, by 1951.
Conclusion
Reference Continue...
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Albert Ellis
He became the first prominent psychologist to advocate gay liberation.
His penchant for efficiency combined with his observation of patients and readings of
philosophers like Marcus Aurelius and Epictetus lead him to new theory of psychotherapy.
By 1955, he gave up passive psychoanalytic procedures and concentrated on his new

Albert Ellis theory called as Rational Emotive Therapy.
Three Basic MUSTS He published his first book on REBT, “How to live with a Neurotic” in 1957.
ABC Model In 1959, he founded The Institute for Rational-Emotive Therapy and by 1968, it was
chartered by the New York State Board of regents as a training institute and psychological
clinic.
What is REBT
July 24th 2007 saw the sad demise of this personality after a long illness.
Principles of REBT
Conclusion
Reference
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The Three Basic MUSTS
logo on slide master The thoughts / ideas that upset us are all variations of three common irrational beliefs:
 I must do well and win approval of others for my performances or else I am no good.
This leads to anxiety, depression, shame and guilt.
Albert Ellis  Other people must treat me considerately, fairly and kindly, and in exactly the way I
want them to treat me. If they don’t, they are no good and they deserve to be condemned
Three Basic MUSTS and punished.
ABC Model This leads to rage, passive-aggression and acts of violence.

What is REBT  I must get what I want, when I want it; and I must not get what I don’t want. It’s
terrible if I don’t get what I want, and I can’t stand it.
This leads to self-pity and procrastination
Principles of REBT
Conclusion It is the demanding nature of the beliefs that cause the problem.
Reference Less demanding, more flexible beliefs lead to healthy emotions and helpful behaviors.
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ABC Model
logo on slide master Statements:
1. He made me so angry.
2. If they do that they will make me very depressed.
3. It really made me anxious.
Albert Ellis
Que: What do we infer from above statements?
Three Basic MUSTS
ABC Model Conclusion:
What is REBT Let “A” Stand for Activating Event and “C” stand for consequence.

Causes
Principles of REBT A C
Activating Event Consequence
Conclusion
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ABC Model
The Truth:
A B C
Activating Event Beliefs Consequence
Albert Ellis
Three Basic MUSTS Events contribute to consequence, but they themselves do not cause consequence.
ABC Model Events disturb us, but whether to get devastated by them depends on us.
What is REBT Not events, but their evaluation makes people either happy or sad.
A (Activating Event) is beyond our control. But B (Belief system) is within our control. C
Principles of REBT (Consequence) can be changed / altered successfully if B is appropriate and rational.
Conclusion
Reference Back...
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What is REBT?
REBT is a form of psychotherapy, which is sensible, action-oriented approach to
coping with problems and enhancing or encouraging personal growth.
It is based on the premise that whenever we become upset, it is not the events
Albert Ellis taking place in our lives that upset us; but our beliefs about the events.
Three Basic MUSTS Our beliefs about a particular event make us depressed, anxious, enraged etc.
ABC Model
Everyone carries rational and irrational beliefs. But if irrational beliefs begin to
What is REBT affect our daily life and hurt our emotions, we need some way to get over it. REBT
helps us in doing so by appealing to our intelligence to look at situations from
Self Talk & Disputing realistic perspectives.
Principles of REBT
Conclusion
Reference
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Continuous efforts need to be made on “B” to have appropriate “C”.
Advantages of working on “B”:
Albert Ellis Helps in understanding “A” and cope with it.
Three Basic MUSTS Even if “A” changes for worst, you can exercise very different options
with care, concern and grace.
ABC Model
What is REBT The most effective way to work on “B” is through the concept of “Self-Talk”.

Principles of REBT
Conclusion
Reference
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Self-Talk:
It is a steady stream of on-going thoughts or internal dialogue that goes on in our minds
constantly. It influences our moods, emotions, and ultimately our behavior. Thus, Self-talk
deals with:
Albert Ellis a) Thinking
Three Basic MUSTS b) Emotion
ABC Model c) Behavior
What is REBT The guiding principle of self-talk:
a) For personal change to occur, there has to be change in self-talk.

b) Concurrently there has to be emotional change.
Principles of REBT
c) It has to be reflected in behavioral alternatives.
Conclusion
Reference
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The three characteristics of self-talk are:
a) Rationality: Trained minds tend to think more positively, logically and systematically.
b) Specificity: Self talk becomes conditioned to success and failure events, changing
dramatically based on the mindset created in particular situation.
Albert Ellis
c) Automaticity: Extensive repetition creates highly automatic thoughts called as Beliefs.
Three Basic MUSTS
Advantages of Self-Talk:
ABC Model
a) Elevate motivation
What is REBT b) Enhance focus / concentration:- Focus on priorities and goals, rather than distractions
c) Manage Stress:- Controlling negative thoughts reduces stress.
Self Talk & Disputing d) Boost Self confidence:- Positive self-talk creates awareness of ability to compete and succeed.
e) Maximize skill development and performance
Principles of REBT
Conclusion
Reference
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Disputing: It is the process of learning to reduce our emotional disturbance by working on
the irrational beliefs and replacing negative thinking with positive thinking.
Self-talk leads us to harmful and helpful beliefs, either of which can be strong or weak.
The emotional and behavioral consequences are based on the strength of beliefs.
Albert Ellis
Thus to pursue adaptive behavior, one has to dispute the harmful beliefs, strengthen the
Three Basic MUSTS helpful beliefs and continuously monitor them.
ABC Model
Disputing essentially involves:
What is REBT
– Detect: Detect your self-talk at that time.
– Discriminate: Discriminate between helpful and harmful beliefs.
Principles of REBT
– Debate: Fight with harmful beliefs to reduce their strength and surrender them to helpful beliefs.
Conclusion
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Example:
• “I shouldn’t have eaten that pizza tonight! I’m so stupid. I’m just a
hopeless case. My wife undermines my self-control. I’ll never be able
Albert Ellis to reduce my tummy. I should just give it up!”
Three Basic MUSTS
• “I wish I hadn’t eaten that pizza! It wasn’t a good choice, and I’m
ABC Model smart enough to make good choices. Looking back, I realize I wasn’t
hungry. I was stressed, and I was only wanting to calm down. So how
What is REBT can I calm down in a healthy, positive way? I’m determined to pull
down my tummy, and mistakes are just part of the learning process.”
Principles of REBT Which is going to give more motivation… Negative or Positive
self-talk?
Conclusion
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Negative self-talk can be disputed and changed with awareness and practice.
Conscious efforts need to be made to replace Negative with Positive self-talk.
Negative self-talk is usually a mixture of half-truths, poor logic, and distortions of

reality that perpetuates negative emotions, such as pessimism, guilt, fear, and anxiety.
Albert Ellis
It often occurs in times of emotional turmoil or stressful situations.
Three Basic MUSTS
Following are various ‘thinking errors’ which lead to erroneous thinking which need to
ABC Model be disputed and negative thinking should be replaced with positive thinking:
What is REBT  Focusing only on problems: We dwell on problems, instead of solutions.

Assume most problems have solutions and ask “How do I want this situation to be
different?”
 Catastrophizing: Every bad thing that happens is a horrible disaster.
Principles of REBT Be realistic in your assessment and stop scaring yourself. Bad things do happen
and many of them are due to mistakes or foul-ups, need not necessarily be
Conclusion traumas, tragedies.
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 Stereotyping: Categorizing others and ourselves with preconceived notion.
(For eg: “I’m the boss, so I know more than my sub-ordinates. They can’t teach me”)
This leads to strained relationships and undeserved sense of superiority or inferiority.
It also deprives us to understand the uniqueness or giftedness of others.
Instead remind yourself that each of us is unique with pros and cons.
Albert Ellis
Three Basic MUSTS  Shoulds: Words like, Should, ought, must, have to etc if used carelessly, presupposes
rules and standards for behavior that do not exist in reality. (For eg: “I should be
ABC Model smarter than I am”, “I ought to have kids by now”).
Replace the words should, ought, must with “COULD” and realize the gift of choices.
What is REBT
Self Talk & Disputing  Thinking in Absolutes: We exaggerate reality with words like “always”, “never” etc.
(For eg: I always eat too much-I will never be slim”)
Principles of REBT
Replace exaggeration with words that more accurately reflect reality. (For eg: “I often
Conclusion eat more than I need, but I can change that.”)
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 Negative Labels: Negative labels lower self-esteem in ourselves and others.
(For eg: “I’m fat”)
Change the negative “I-am” into a statement about behavior. (For eg: I
make unhealthy choices when it comes to food.”)
The negative statements often form a part of our identity and we dislike
Albert Ellis ourselves. A person can engage in stupid behavior occasionally, but that
doesn’t make him a stupid person.
Three Basic MUSTS Its easier to change a behavior, than to change the identity.
ABC Model  Overgeneralizing: Similar to stereotyping and thinking in absolutes. It

means that we consider one occurrence of an event and generalize it to
numerous other situations. (For eg: He is a nice man, but he won’t help
What is REBT me. Therefore no nice man will ever help me)
When misused, this kind of generalizing can lead to illogical conclusions.
Self Talk & Disputing Instead ask yourself whether there could be exceptions to your
generalization. Does a single occurrence mean it will happen every time?
Principles of REBT
Conclusion
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Tips for replacing Negative with Positive:
 Take a deep breath, relax, and remove yourself from the situation.
Albert Ellis  Get up and stretch or take a walk to interrupt the train of negative thoughts.
Three Basic MUSTS  Write down the negative thoughts on paper.

ABC Model
 Ask yourself “Are the things I’m saying true? Are there other possibilities
What is REBT and meanings that I could get from these circumstances.?”
Self Talk & Disputing  Replace your negative thoughts with realistic, positive thoughts --- write
them down on paper.
Principles of REBT
Conclusion  Repeat positive affirmations until you begin to get good sense of positive
thinking.
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To maintain positive self-talk:
 Fill your mind with uplifting ideas.
Albert Ellis
 Recognize your strength.
Three Basic MUSTS
 Comfort yourself when things go wrong.
ABC Model
What is REBT  Make self-talk soothing and supportive like a counselor of friend.
Self Talk & Disputing  Commit to changing your actions according to improved self-talk.
Principles of REBT
Conclusion
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Principles of REBT
 You are responsible for your own emotions and actions. Only you can upset yourself about
events. The events themselves, no matter how undesirable can never upset you.
 Your harmful emotions and dysfunctional behaviors are the product of your irrational
thinking.
Albert Ellis
 There are two types of problems in everyone’s life: practical and emotional.
Three Basic MUSTS
 Practical problems are difficulties and inconveniences caused by situations.
ABC Model
 Emotional problems are caused by our perceptions of the practical problems, self and other’s
What is REBT behavior.
Self Talk & Disputing  You can learn more rational view by training yourself.
Principles of REBT  You’ll experience a deeper acceptance of yourself and greater satisfaction in life by
developing a rational perspective.
Conclusion
Reference
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Conclusion
It is unlikely to completely eliminate our tendency to think irrationally, however its
frequency, duration and intensity can be reduced.
In order to be happy (Goal of REBT), REBT thrives to help us develop three types of
acceptance:
Albert Ellis
Unconditional Self-acceptance:
Three Basic MUSTS – I am a fallible human being; I have my good and bad points.
– There is no reason why I must not have flaws.
ABC Model – Despite my good and bad points, I am no more worthy or no less worthy than other human being.
What is REBT Unconditional Other-acceptance:

– Other people will treat me unfairly from time to time.
Self Talk & Disputing – There is no reason why they must treat me fairly.
– The people who treat me unfairly are no more worthy or no less worthy than other human being.
Principles of REBT
Unconditional Life-acceptance:
Conclusion – Life doesn’t work out the way that I like to.
– There is no reason why life must go the way I want it to.
Reference – Life is not necessarily pleasant but it is never awful and it is nearly always bearable.
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Reference
logo on slide master 1. Notes of REBT workshop conducted by Dr. Anand Nadkarni, Dr. Shubha Thatte.
2. www.healthymind.org
3. www.healthyhabits.com
Albert Ellis 4. www.rebt.org
Three Basic MUSTS 5. www.rebtnetwork.org
ABC Model
What is REBT
Principles of REBT
Conclusion
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Albert Ellis
Three Basic MUSTS
ABC Model
What is REBT
Principles of REBT
Conclusion
Reference

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Stress and Counseling

Albert Ellis Rational Emotive Behavior

By 1955, he gave up passive psychoanalytic procedures and concentrated on his new

This leads to anxiety, depression, shame and guilt.

ABC Model This leads to rage, passive-aggression and acts of violence.

Self Talk & Disputing

Advantages of working on “B”:

Albert Ellis Helps in understanding “A” and cope with it.

Self Talk & Disputing

Albert Ellis a) Thinking

Three Basic MUSTS b) Emotion

ABC Model c) Behavior

What is REBT The guiding principle of self-talk:

a) For personal change to occur, there has to be change in self-talk.

Conscious efforts need to be made to replace Negative with Positive self-talk.

Negative self-talk is usually a mixture of half-truths, poor logic, and distortions of

What is REBT  Focusing only on problems: We dwell on problems, instead of solutions.

Reference Back... Continue...

Reference Back.. Continue...

ABC Model  Overgeneralizing: Similar to stereotyping and thinking in absolutes. It

Three Basic MUSTS  Write down the negative thoughts on paper.

 Fill your mind with uplifting ideas.

What is REBT Unconditional Other-acceptance:

Albert Ellis 4. www.rebt.org

Three Basic MUSTS 5. www.rebtnetwork.org

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