What is Rational Emotive Behavior Therapy?

Rational Emotive Behavior Therapy (REBT) is a form of cognitive behavioral therapy that was developed by psychologist Albert Ellis in the 1950s. This therapeutic approach is based on the belief that our emotions and behaviors are largely determined by our beliefs. Our beliefs can be irrational or rational. Irrational beliefs refers to beliefs that are illogically unrealistic, and unhelpful. If you are thinking irrationally, you are 100% going to produce unhealthy negative emotions such as anxiety, depression, anger, shame/embarrassment, and guilt. REBT is one of the only therapeutic models that acknowledges that there are healthy negative emotions that are humanly acceptable to experience! REBT aims to help individuals identify and change irrational beliefs and negative thought patterns that may be contributing to their emotional and physical distress.

Rational Emotive Behavior Therapy uses a techniques called the ABC Model of Emotional and Behavioral Regulation to help individuals examine their thinking and how it influences their emotions and behavior.

The A refers to activating events, these are events that has occurred in the past, present, or even future. (We humans has the gift/curse of foresight and can make ourselves disturbed about things that haven’t even happened yet!). The B refers to our core beliefs. These beliefs can be irrational or rational. They can be considered the self-talk you engaged in when you are experiencing the activating event. The C refers to behavioral and emotional consequences. These are not the results of the activating events, but simply the behavior and emotions you produced about the results of the A and B. The model demonstrates that activating events are not a direct cause of your emotional and behavioral consequences, but it’s simply how you filter the activating events through your beliefs.

Another important aspect of REBT is the concept of mustabatory thinking. It’s a theory that states that anytime an individual change their healthy desire, wants, presents, wishes into a dogmatic rigid demand, command, must, necessity they create disturbances. For example, majority of the population desires to be accepted and approved by others, but when we turn that desire into a must and tell ourselves that we MUST be accepted and approved by others, we can disturbances such as anxiety, anger, and depression. By teaching individuals this relationship, it can be a great start to living rationally. 

Homework assignments are also another important aspect of REBT. These assignments are geared toward providing psychoeducation to the client as well as challenge their current ways of thinking. Homework assignments can be in a form of reading books or articles as well as behavioral assignments that may encourage clients to dispute their irrational beliefs in the real world. For example, a therapist may ask a client to keep a journal of their irrational beliefs and how they challenged them, or to greet 10 people in a coffee shop to challenge their social anxiety.

REBT is a short-term therapy, typically lasting 12-20 sessions. The goal of therapy is to help individuals learn to identify and challenge their irrational beliefs and develop more adaptive ways of thinking and behaving. REBT has been found to be effective in treating a variety of mental health conditions, including depression, anxiety, and substance abuse.

If you are interested in this therapeutic modality, contact me today and schedule a consultation!