What is REBT (rational emotive behavior therapy)?

Have you ever heard the phrase, “If you believe you’re going to fail, you’re probably right?” While it shouldn’t be interpreted literally, this saying points to the power of our beliefs. What we think and feel about ourselves and the world around us can have an enormous impact on our lives.

According to the theory behind rational emotive behavior therapy (REBT), our thoughts, feelings, and behaviors are all intimately connected. So by confronting irrational or self-defeating beliefs, we can improve our mental health. 

Considered by many to be the original form of cognitive-behavioral therapy (CBT), REBT has evolved over the years. But today it’s used to treat a variety of mental health concerns like depression, anxiety, and more.

What is rational emotive behavior therapy (REBT)?

REBT was first created by the psychologist Albert Ellis in 1955. Ellis set out to explore how our language and beliefs affect our emotional processes. Later, other psychologists and researchers expanded on this work. Ellis designed REBT to help people confront something called the “three basic musts.” He believed that these “musts” were common irrational beliefs that prompted unhelpful behaviors. They include:

• I must do well and win the approval of other people, or I’m no good.
• If other people don’t do the “right” or proper thing, they must be no good and they deserve to be punished.
• Life is supposed to be easy. If I experience inconvenience, discomfort, or hardship, I must be doing something wrong.

At first glance, you can probably imagine how these beliefs could lead to problems. But these ideas tend to exist at an unconscious level. According to REBT, how we think about our circumstances is at the heart of our emotional and behavioral challenges. So in response, REBT provides an action-oriented framework to uncover and challenge unhealthy beliefs. 

Unlike other types of therapy, which may focus on exploring the past, REBT encourages people to stay grounded in the present. In sessions, REBT therapists help their clients identify irrational beliefs about themselves and the world around them. They then work to help their clients “dispute” or challenge those beliefs and replace them with more helpful, rational ones. 

This approach is very similar to how cognitive-behavioral therapy (CBT) works. However, there are a few important differences between CBT and REBT:

• While REBT is a form of CBT, it tends to take a more philosophical approach. CBT is used to address symptoms of specific mental health concerns, while REBT dives deeper into the cause and consequences of those concerns. 
• Additionally, CBT has a greater body of research associated with it. So it may be easier to find a therapist with CBT expertise. 
• However, both therapies have been proven effective. Therapists who practice CBT can incorporate elements of REBT and vice versa.

What conditions can REBT treat?

REBT has been shown to help people manage symptoms of many different mental health concerns, including:

• Depression
• Anxiety
• Anger issues
• Obsessive-compulsive disorder (OCD)
• Social phobia
• Disruptive behaviors
• Emotional dysregulation
• Psychotic symptoms (usually with the help of medication as well)

Advantages and disadvantages of REBT

Like other forms of CBT, REBT can help people manage the stress brought on by irrational beliefs. This can provide relief from symptoms of many different mental health concerns. 

But REBT has some limitations, and it may not be a fit for everyone. REBT hinges on a person’s ability to examine their cognitive reality. In other words, they must be able to identify and explore the thoughts that shape their inner world. This may be challenging for some people based on their mental health or cognitive abilities. 

Additionally, questions remain about whether REBT can be safely used with people experiencing a serious emotional disturbance. For example, it may not be appropriate for people living with untreated schizophrenia or a personality disorder that causes psychosis.

What can you expect from rational emotive behavior therapy?

REBT practitioners use something called the ABC model. It stands for:

1. Activating event
2. Irrational belief
3. Emotional or behavioral consequences 

The activating event is a trigger for the irrational belief. The consequences represent what a person feels or does as a result of the belief. 

For example, imagine applying for a promotion and finding out that your coworker got the job instead. This activating event leads to an irrational belief like, “I’m terrible at my job and I’ll be stuck in this role forever.” Then, this belief prompts a few consequences. You feel uncomfortable emotions like discouragement, inadequacy, or worthlessness. You also become unwilling to apply for other jobs, even though you’re qualified, and this negatively impacts your financial security and your mental health. 

REBT works by interrupting the ABC cycle and shedding light on the truth about irrational beliefs. So in this case, it could help you identify your successes at work so that you can see yourself as worthy and capable. This process removes the unhelpful story that your mind created and helps you lean into factual information to better support yourself.

By changing what you believe about yourself, you start to feel more confident in your capabilities. This then helps you choose behaviors (like applying for jobs) that improve your life.

Find care with Rula

If your life has been negatively affected by self-defeating or irrational beliefs, know that help is available. With the right support, you can change how you see yourself and the world around you. 

At Rula, we make it easy to access specialized mental health services like REBT. Whether you’re interested in individual, couples, or family therapy, we can connect you with a provider who takes your insurance in just a few clicks. When you need support, we invite you to use our therapist-matching program to find a therapist you can meet with from the comfort of home as soon as tomorrow.

Find a therapist with Rula