Key Takeaways
REBT is considered the original form of cognitive behavioral therapy (CBT). REBT is a form of treatment that encourages people to explore the complex relationship between their thoughts, feelings, and behaviors.
REBT encourages people to uncover and explore the irrational or self-defeating beliefs that lead to unwanted behaviors. By interrupting these unhelpful patterns, REBT can help you improve your mental health.
Like all types of therapy, REBT might not be a fit for everyone. But research shows that it can help treat a wide range of mental health concerns, like depression, obsessive-compulsive disorder (OCD), anxiety, anger issues, and more.
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:
Strengths and limitations 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 to help you understand how your beliefs shape your feelings and behaviors. It stands for:
A – Activating event: the situation that triggers your reaction
B – Belief: the thought or interpretation you attach to the event
C – Consequence: the emotional or behavioral reaction that follows
The activating event itself isn’t the problem — the belief about that event usually is. Those beliefs shape your emotional and behavioral consequences.
For example, imagine applying for a promotion and finding out a coworker got the job instead.
A: You didn’t get the promotion.
B: “I’m terrible at my job and I’ll never move forward.”
C: You feel discouraged or worthless, and you stop applying for new roles even though you’re qualified.
REBT helps interrupt this cycle by identifying the belief causing distress and replacing it with something more balanced and realistic. In this case, the therapist might help you explore your strengths and past successes so you can see yourself as capable again.
As your beliefs shift, you often notice your emotions and behaviors shift too. Feeling more fair toward yourself can make it easier to try again, apply for new roles, or take steps that support your long-term goals.
The ABCDE model in REBT
Many therapists expand the ABC model by adding D and E:
D – Disputation: challenging the irrational belief
E – Effective new belief: replacing it with a healthier, more realistic belief
Here are a few everyday ABCDE examples:
Scenario: A friend doesn’t text back.
A: You don’t get a reply for hours.
B: “They’re mad at me. I must have done something wrong.”
C: You may start experiencing anxiety, overthinking, maybe avoiding them.
D: “Is there real evidence they’re upset? Could they just be busy?”
E: “I don’t know what’s going on yet. I’ll wait or check in calmly.”
Scenario: You make a small mistake at work.
A: You missed a detail in an email.
B: “I’m so careless. I can’t do anything right.”
C: You may experience shame, avoid tasks, and procrastinate.
D: “Everyone makes mistakes. Does one error define my whole performance?”
E: “I made a mistake, but I can correct it and move on.”
Scenario: Someone cuts you off in traffic.
A: A driver swerves in front of you.
B: “People are so disrespectful. They’re doing this to me on purpose.”
C: You may start feeling angry, yelling, and be tense.
D: “Is it possible they didn’t see me? Have I ever made a rushed move while driving?”
E: “I didn’t like that, but it’s not personal. I can let it go.”
Common REBT techniques your therapist may use
Therapists use a few core tools with REBT to help you challenge unhelpful thoughts and build more realistic beliefs. These often include:
Identifying irrational thoughts and the beliefs behind them
Challenging those beliefs and checking whether they’re true
Replacing unhelpful thoughts with more realistic ones
Noticing how beliefs shape emotions and behaviors
Practicing new coping skills and behaviors between sessions
Using role-play to rehearse healthier responses
Reducing “should,” “must,” and self-blame statements
Building self-acceptance and compassion
These techniques can help you notice your thoughts and understand where they come from. With practice, they can make it easier to challenge unhelpful beliefs and feel more grounded in daily life.
Clinician's take
REBT is built on a simple but powerful idea — the way we think shapes the way we feel. When we learn to think in healthier ways, we make room for healthier lives.
Brandy Chalmers, LPC
Clinical reviewer
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.
