A Deep Dive Into Rational Emotive Behavior Therapy (REBT)

REBT full form is Rational Emotive Behavior Therapy and it is a pioneering form of CBT developed by Dr. Albert Ellis in 1955. It is action-oriented and focuses on managing emotional, cognitive, and behavioral disturbances. REBT has the core belief that our thinking about events is what leads to emotional and behavioral issues. It emphasizes on the present and helps clients examine and challenge their unhelpful thinking, which is creating these unhealthy emotions, self-defeating, and self-sabotaging behaviors. REBT is seen as more of a practical approach as it helps answer the underlying issue of any irrational thought or behavior. It does not just believe on surface-level penetration and superficial solutions. Rather, it focuses deeply on the root cause of any thought. It addresses attitudes, unhealthy emotions, and maladaptive behavior that can negatively impact life.

REBT ABC Model

REBT works on the simple ABC model.

• A refers to the activating situation or the event that triggers a negative response or reaction.
• B refers to belief or thought about that event and how it makes you feel, which is mostly negative or irrational.
• C refers to consequence of that belief or thought, which often includes negative emotions or behaviors.

For example, while giving a presentation in the office (activating event), you notice that one of your colleagues is looking at their phone. Your instant belief is that they think “I’m boring and terrible at this” and you feel a sense of rejection. Consequently, you feel anxious, embarrassed, stressed and disengaged and might behave negatively towards the person and also not volunteer for presentations in the future.

However, if we restructure it with REBT, the results can be very different. While the activating event can remain the same, the change starts from B or Belief. The new belief can be “Oh, maybe they are just distracted and it in no way reflects my presentation and even if it was not perfect, I can work on it and improve it.” This will lead to a new consequence where you will feel a little less disappointed but more motivated to improve in the future and remain confident and also not affect your relationship with the belief.

REBT ABCDE Model

While the RABT ABC model is core, there is also an extension of this model which is known as the ABCDE model.

• D is when we dispute our beliefs. It is when we try to fight or find a reason for the unreasonable and irrational belief and counter it with more rational and constructive thoughts.
• E stands for effective behavior and is the final step of the therapy. In this stage, one learns how to change their behavior and unlock healthy habits and resist future unhealthy beliefs.

Irrational Beliefs

REBT founder, Ellis also identifies certain irrational beliefs that are the root cause of most psychological maladjustment. These include:

• The absolute need to be loved and avoid disapproval from any source.
• To be worthwhile as a person, one must achieve success and make no mistakes.
• People should always do the right thing and must be punished if they behave unfairly or selfishly.
• Things in life should be exactly the way I want it to be, or else life will be unbearable.
• My happiness is caused by things that are outside my control, so there is little I can do to feel better.
• I must worry about things that could be dangerous, unpleasant, or frightening, otherwise they might actually happen.
• I must avoid life’s difficulties, unpleasantness, and responsibilities.
• Everyone needs to depend on someone stronger than themselves.
• Events in my past are the main cause of my problems and they continue to influence my feelings and behaviors now.
• There is a correct and perfect solution to all human problems, and if not found, there will be catastrophe.
• I should feel no pain and discomfort, and I should avoid them at all costs.
• I should become upset when other people have problems, I feel unhappy when they are sad.

REBT Techniques

The techniques used by REBT can be clubbed into three main types:

• Problem Solving Techniques,
• Cognitive Restructuring Techniques, and
• Coping Techniques

Problem Solving Techniques are basically intended to help the client address the A in the ABC model which means they address the activating event or adversity head on. This can include problem solving skills, assertiveness, social skills, decision making, and conflict resolution skills.

Cognitive Restructuring Techniques are mainly focused on helping the client change their irrational beliefs by restructuring or changing the way they think. This includes logical or rationalizing techniques, guided imagery and visualization, reframing, use of humor and irony, exposing yourself to the fear-stimulating event, and disputing irrational beliefs

Coping Technique is used when the thought cannot be changed and rational thinking is not working. Coping Technique allows the person to adjust to the irrational beliefs by using relaxation, hypnosis, meditation, mindfulness, and breathing exercises

Use of REBT Therapy

REBT therapy has been found to help in various conditions such as anxiety and stress, depression, suicidal thoughts, low self-esteem, destructive behavior in children, obsessive-compulsive disorder, specific phobias, and especially social anxiety disorder, psychotic symptoms, PTSD, substance abuse disorders, eating disorders, recovery from sexual abuse, and much more.

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