Rational emotive behavioral therapy

Rational emotive behavior therapy (REBT) is a type of therapy introduced by Albert Ellis in the
1950s. It’s an approach that helps to identify irrational beliefs and negative thought patterns
that may lead to emotional or behavioral issues. Once you’ve identified these patterns, a therapist
will help you develop strategies to replace them with more rational thought patterns.

Irrational beliefs are

Negative sets of habitual responses we hold to when faced with stressful events or situations that
no longer work to keep distress at bay. Ideas, feelings, beliefs, ways of thinking, attitudes,
opinions, biases, prejudices, or values with which we were raised.

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

Principles of REBT?

REBT is grounded in the idea that people generally want to do well in life. For example, we
probably want to achieve our goals and find happiness. But sometimes, irrational thoughts and
feelings get in the way. These beliefs can influence how we perceive circumstances and events
— usually not for the better.

Imagine you’ve texted someone you’ve been dating for a month. You see they’ve read the
message, but several hours pass with no reply. By the next day, they still haven’t replied.
You might then:

 start to think they’re ignoring you because they don’t want to see you

 worry you did something wrong when you last saw them

 tell yourself relationships never work out and that you’ll be alone for the rest of your life

Here’s how this example illustrates the core principles — called the ABCs — of REBT:

 A refers to the (a)ctivating event or situation that triggers a negative reaction or response.

In this example, the A is the lack of reply.

 B refers to the (b)eliefs or irrational thoughts you might have about an event or

situation. The B in the example is the belief that they don’t want to see you anymore or
that you’ve done something wrong and that you will be alone for the rest of your life.

 C refers to the (c)onsequences, often the distressing emotions, that result from the
irrational thoughts or beliefs. In this example, that might include feelings of
worthlessness or not being good enough.

In this scenario, REBT would focus on helping you to reframe how you think about why the
person didn’t respond. Maybe they were busy or simply forgot to respond. Or maybe they
aren’t interested in meeting you again; if so, that doesn’t mean there’s something wrong with
you or that you will spend the rest of your life alone.

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 client’s symptoms.

1. Problem-solving techniques

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

They often include working to develop:

  problem-solving skills

 assertiveness

 social skills

 decision-making skills

 conflict resolution skills

2. 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

3. Coping techniques

Coping techniques can help to better manage the emotional consequences (C) of irrational
thoughts. These coping techniques may include:

 relaxation

 hypnosis

 meditation
Regardless of the techniques they use, therapist will also give you some work to do on your own
between sessions. This gives a chance to apply the learned skills in a session to daily life. 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.

How does REBT compare to CBT?

There’s some debate among experts about the relationship between REBT and cognitive
behavioral therapy (CBT). Some see REBT as a type of CBT, while others argue that they’re two
very distinct approaches.

While CBT and REBT are based on similar principles, they have several key differences. Both
approaches work to help you accept and change irrational thoughts that cause distress. But
REBT places a little more emphasis on the acceptance part.

The creator of REBT refers to this element of treatment as unconditional self-acceptance. This
involves trying to avoid self-judgment and recognizing that humans, including you, can and will
make mistakes.

REBT is also unique because it sometimes uses humor as a therapeutic tool to help you take
things less seriously or look at things differently. This might involve cartoons, humorous
songs, or irony.

REBT also makes a point of addressing secondary symptoms, such as becoming anxious about
experiencing anxiety or feeling depressed about having depression.

How effective is REBT?

REBT is generally accepted as an effective type of therapy. A 2017 review Trusted Source of 84
published articles on REBT concluded it’s a valid treatment that can help with obsessive-
compulsive disorder, social anxiety, depression, and disruptive behavior. But the review points
out the need for more randomized trials to understand how REBT can help to treat a wider
variety of conditions.
A small 2016 study looked at the benefits of regular REBT sessions with a social worker
for long-term depression. After a year, the participants made fewer trips to their primary care
doctor. The use of prescription medications also decreased. A 2014 study similarly found that
REBT may be an effective treatment for depression in young girls.

Keep in mind that people respond differently to all types of therapy. What works for one person
may not work for you.