What Is Rebt Used To Treat

What Is Rational Emotive Behavior Therapy (REBT)?

Past Olivia Guy-Evans, published March eleven, 2022

by Saul Mcleod, PhD

What is REBT?

Rational emotive behaviour therapy (REBT) is a grade of psychotherapy introduced by Albert Ellis in the 1950s. Alongside cognitive therapy created by Aaron Beck in 1976, REBT is idea to serve as the ground for the development of cognitive behavioural therapy (CBT).

Although REBT is considered nether the umbrella of CBT, Ellis was thought of equally the pioneer of CBT, being influential to Brook.

This therapy was originally called rational therapy until it went on to include emotion and behaviour, taking into business relationship these other fundamental components to the therapy.

REBT was developed equally a departure from psychoanalysis, which was probably the nearly popular therapy at the time. It was thought that psychoanalysis was useful for making people feel better after getting everything off their chests.

Even so, Ellis questioned whether psychoanalysis actually helped people deal with the root cause of their problems or helped them feel better at all in the long-term.

REBT is an action-oriented approach focused on helping people bargain with their irrational beliefs and learn how to manage their emotions, thoughts, and behaviours in a healthier and more realistic manner.

Ellis believed that humans are naturally goal-directed only they are also cocky-defeating and irrational. He believed that most people are not aware that many of their thoughts about themselves are irrational and negatively affect the way they conduct in relationships and situations.

According to Ellis, these thoughts can result in people suffering negative emotions and engaging in self-subversive behaviours.

Ultimately, REBT recognises that our knowledge, emotions, and behaviour are all continued, all interacting and influencing each other.

In order to understand behaviour during situations, its essential to expect at the beliefs that people concur about these situations and the emotions that arise as a issue of those beliefs.

REBT is a short-term form of therapy which involves different types of techniques to challenge irrational behavior and replace them with healthier, more productive ones.

REBT focuses mostly on the nowadays to help someone understand how their perceptions of situations can cause emotional distress, which in turn, leads to unhealthy actions and behaviours that interfere with their life goals.

Once identified and understood and changed to more rational thoughts, this tin help people to develop better relationships and approaches to situations and events.

REBT can be particularly helpful for people living with a multifariousness of problems, merely particularly those experiencing the following:

Depression
Feet
Addictive behaviours
Phobias
Procrastination
Disorder eating habits
Sleep problems
Overwhelming feelings of anger, guilt, shame, or rage.

Cadre principles of REBT

A cadre concept of REBT is the ABC model. This model explains how, while we may blame external events for our unhappiness, information technology is our perception of these events that lies at the heart of psychological distress.

REBT is grounded in the idea that people by and large want to do well in life and achieve their goals.

However, sometimes irrational thoughts and feelings get in the style of these goals. These beliefs are thought to influence how an individual perceives circumstances and events.

The ABC model is as follows:

Albert Ellis' ABC Model in the Cognitive Behavioral Therapy

A – activating event – this is when something happens in the environment which triggers a negative reaction or response.
B – belief – this describes the thoughts about the triggering event or situation, usually irrational thoughts almost the activating event.
C – consequence – this is the emotional response to the belief, which are usually sad emotions that consequence from the irrational thoughts or behavior.

An example to illustrate this is to imagine a student who has the belief that they must be perfect in everything they practise. The activating event could be that they fail to get the top grade in an exam at school.

The triggered behavior well-nigh this activating result could upshot in irrational thoughts such equally 'I am a failure', 'I should feel ashamed', or 'I must do better'.

The consequences of these thoughts are that the student feels shame and guilt for non beingness perfectly competent in what they do, they may get upset and cry, or put unnecessary stress on themselves to piece of work even harder next time to avoid feeling this way once again.

Holding irrational behavior can make it almost impossible to respond to activating situations in a healthy way.

Albert Ellis' ABC Model in the Cognitive Behavioral Therapy

For instance, an individual possessing rigid expectations of themselves, and others may notice they oft experience thwarting, regret, and anxiety.

In REBT, people are helped to make the stardom between healthy negative feelings of business and unhealthy feelings of anxiety. The healthy negative feelings may help during times of adversity, or someone may realise they cannot do anything well-nigh the situation and learnt to move on.

With feet, individuals tend to engage in self-defeating behaviour and have unhealthy attitudes that are rigid or extreme. REBT suggests that the attitudes that are brought to the aversive situation largely influence whether someone will experience unhealthy negative feelings.

With rigid attitudes to adversity such equally using statements which use must, absolutely should, have to, and need to, an individual is more likely to experience farthermost negative emotional consequences.

REBT encourages people to realise that they have a option in their emotions and to take accountability for their beliefs. The therapy will as well encourage the utilize of language that is useful.

For case, the student from the instance could say 'I fabricated myself anxious virtually not getting the height grade. And if I can brand myself broken-hearted, and so I can cull to no longer make myself broken-hearted.'

Individuals are therefore turning away from blaming arduousness for their disturbing emotions and realising that their own thoughts and beliefs fabricated them feel these emotions.

Techniques used in REBT

During REBT, the therapist volition aid the client to learn how to use the ABC model to their daily life. They would work with the private to modify those beliefs and ultimately, their emotional response to situations.

An important step in this procedure is recognising the underlying beliefs that lead to psychological distress. In many cases, these come equally absolutes such equally 'I must', 'I should', and 'I tin can't' statements.

The therapist will usually discourage people from using these statements as they are unhelpful and irrational.

Problem solving

Problem solving is intended to help the person accost the A in the ABC model.

This involves addressing the activating event or adversity caput on. Some mutual trouble-solving methods include:

Teaching assertiveness
Learning social skills
Learning decision-making skills
Learning conflict resolution skills

Cognitive restructuring

Cognitive restructuring focuses on helping the person to change their irrational beliefs, with techniques such as:

Disputing irrational beliefs
Reframing
Rationalising techniques
Guided imagery and visualisation
Using humor
Exposing yourself to the fear

Coping techniques

Coping techniques are taught, to be learned in situations where the person cannot alter the event or is struggling even though they are using rational thinking. Some coping techniques include:

Relaxation
Hypnosis
Meditation
Mindfulness
Breathing exercises

Credence

The therapist will usually teach their clients three forms of acceptance:

Unconditional cocky-acceptance – this is where the person recognises that they have good and bad points - they are flawed, but this doesn't make them any less worthy than another person.
Unconditional other-acceptance – this is where the person recognises that some people won't treat them fairly and there is no reason why everyone should care for them fairly. Although others will not treat them fairly, these people are no less worthy than any other person.
Unconditional life-acceptance – this is where the person recognises that life is non always going to go the style they want and there is no reason why it must go the way they want. They larn to accept that they may experience some unpleasant things in life, but life itself is never atrocious and is usually always bearable.

Some REBT activities and exercises:

Imagining the worst

Often, people will catastrophize situations, pregnant that they employ worst-case thinking. Catastrophizing is a common cognitive distortion where people volition fearfulness the uncertainty of potential negative events despite a lack of objective bear witness to support this.

REBT therapists tin encourage clients to imagine the worst-case scenario when they are attempting to avoid thinking nigh it for fear of becoming more anxious. Utilising the worst-case scenario tin help the client realise:

The worst-case scenario is unrealistic and therefore unlikely to happen.
Even if it did occur, the worst-instance volition probably nonetheless be tolerable.
If the worst does happen, they would withal exist able to manage the outcomes and prevent information technology from becoming catastrophic.

Blown out of all proportion

This action involves the use of imagery and humour to tackle irrational thoughts. The therapist will ask the client to imagine the thing they fear the most actually happening.

However, instead of encouraging them to visualise this realistically, the therapist will ask them to visualise it to an extreme level.

When their worst fears get exaggerated, they can become humorous. The idea is that laughing at blown-up fears will assist the client get more control over them.

Disputing irrational beliefs (DIBS)

DIBS is ane of the about popular cerebral restructuring techniques in which the therapist questions the client's behavior caput on, causing them to rethink them, or they could enquire the customer to imagine another betoken of view that they may non accept considered earlier.

Rather than the therapist being warm and supportive all the time, Ellis suggests that therapists should sometimes be blunt and honest to push people toward challenging their thoughts.

Disputing is a skill that tin exist learned in the long-term to help people to manage their emotional response and limiting some of their harmful behavior.

A DIBS activity may include writing downwards a cadre belief someone holds, then considering the following:

Are in that location whatsoever objective facts to back up this belief?
What proof is there that this belief is truthful/false?
What is the worst outcome that could occur?

Ellis recommended recording the irrational belief then writing several disputes to dispute this, so the person can visibly see at that place is more than bear witness that suggests their belief is false rather than true.

Also as the work and activities completed in therapy sessions, the therapist is too likely to give work to do at domicile between sessions then that the private can apply the skills they have learnt in sessions to their daily life.

Effectiveness

Enquiry suggests that REBT is effective at reducing irrational beliefs and changing behaviour. There is a broad range of applications for REBT.

In practice, REBT has been applied to various domains such every bit clinical psychology, instruction, organisational settings, and counselling. Since it is focused on teaching and taking action, it can be effective for a variety of situations and mental health conditions.

Many studies have shown the positive effects of this therapy, supporting REBT as a validated method to alter negative responses and leading people to a happier life.

Mental health

REBT is more often than not accepted as an effective blazon of therapy, finding it can help with conditions such as depression, anxiety, obsessive compulsive disorder, and disruptive behaviour.

The positive effects of REBT also appear to last even after therapy has ended. REBT was as well found to exist as effective as cognitive therapy and medication for the treatment of depression, with REBT being more effective than medication after half-dozen months (David, et al., 2008).

Another study found that REBT group counselling was able to reduce the anxiety of school students compared to those given regular grouping counselling (Misdeni et al., 2019).

Ellis suggested that during group REBT arroyo, members are taught to detect each other and refute irrational beliefs.

Burnout at school and work

REBT may be effective for reducing symptoms of burnout for students and has shown to go along to work fifty-fifty months after therapy ended.

Group REBT has likewise shown to reduce chore-related stress and exhaustion while increasing job satisfaction and commitment.

Sports

REBT has become popular equally a treatment option for athletes who are experiencing mental health issues. This may exist because many athletes may have rigid behavior that they need to be the best in their sport.

REBT tin can exist used to restore and maintain their mental wellness, helping them learn how to change their sometimes-unhelpful outlook and manage their emotions.

Although this therapy can amend an athlete'south performance, the goal of REBT in sports psychology is to care for their mental well-being showtime and foremost. Overall, REBT has shown to decrease irrational beliefs and reduce feet for athletes.

Booze and drug addiction

In 2010, up to 18% of drug and booze treatment centres in the United states were using REBT as their main treatment.

The idea of using this blazon of therapy is to facilitate sobriety and return to health and happiness by returning and/or lessening irrational thoughts and negative emotions that lead to addictive behaviours.

REBT has been shown to work quite effectively for people with these addictions.

The therapy works to change the way these individuals think virtually situations, accept more than positive emotional reactions, and modify the style they deed.

REBT vs CBT

There is some debate almost the relationship betwixt REBT and CBT. Some see REBT as a blazon of CBT while others argue they are very distinct approaches.

REBT is thought of every bit the original form of CBT and inspired Aaron Beck to develop his thought of cognitive therapy, which may be why the therapies have some overlaps and are based on like principles.

Both approaches recognise that harmful thinking patterns and irrational thoughts can cause emotional suffering. REBT and CBT assist people identify these unhelpful thoughts and then aid to alter them.

These therapies also maintain the understanding that our thoughts, feelings, and behaviours are all connected and influence each other.

REBT is based on the theory that emotional disturbance such every bit shame, guilt, depression, and anxiety are largely cocky-constructed by a person's thoughts and belief systems.

It seeks to address this cocky-defeated thinking. CBT works on looking at automatic thoughts that have been learned and become fixed during babyhood and since become dysfunctional patterns, then seeks to disengage these automated thoughts.

REBT is highly philosophical in the sense that information technology addresses the philosophic basis of emotional disturbance and teaches unconditional self-acceptance as its solution to low self-esteem.

The acceptance involves trying to avert cocky-judgement and recognising that humans can and will brand mistakes. CBT is more physical in comparing and focuses on other people accepting them, rather than unconditional self-credence. CBT also focuses on reinforcing positive qualities to boost self-esteem.

This approach from CBT could take some potential pitfalls including lower self-esteem when the person does poorly or makes comparisons to others.

These therapies have different views on acrimony. Whilst CBT views some acrimony equally healthy and advisable depending on the state of affairs, REBT maintains that all anger has a commanding and condemning core.

REBT teaches people effective assertiveness and problem-solving when it comes to anger. Although CBT as well teaches assertiveness, it fails to uproot the philosophic root of anger.

The REBT therapist may utilize humour as a therapeutic tool which CBT may not. The REBT therapist may as well be more confrontational with their client. A CBT therapist is directive but not as much as REBT, coming beyond as politer.

Finally, CBT is a more popular arroyo, has more research supporting it and it is shown to be constructive for a wide range of disorders. REBT too has some inquiry that supports it and has shown to be similarly effective, just non as much as CBT.

When deciding which therapy to choose, it may just depend on the individual's preferred approach, what their specific issues are, and what they hope to proceeds from therapy.

How to seek REBT

If you feel that REBT may be the right therapy for you, information technology is useful to begin by checking with your md for any recommendations of local therapists or mental health professionals who offering this approach.

It can be helpful to have notes of specific things that you would like to address in therapy such equally because if there are any specific traits you look for in a therapist.

Try to look for a licensed mental health professional person with preparation in REBT and in CBT if possible. Information technology is important to detect someone that you are comfortable with and so do not exist discouraged if you lot find that the start therapist y'all brainstorm sessions with is not a skillful fit.

You may find that y'all need a few sessions to see if they are a skillful fit, but some people may also need to come across a few therapists earlier they observe the right 1.

What to look

During your commencement therapy session, the therapist will likely discuss your goals and the activating event/s which prompted y'all to seek treatment, and so it will exist helpful to come prepared with what you desire help with.

The therapist may too want to delve into the REBT techniques right abroad – this form is very agile and focused, so the therapist is not probable to spend lots of time on casual conversation.

REBT is a relatively brusque-term treatment, with nigh people only requiring 10-xx sessions to accomplish their treatment goals.

It is important to stick to the treatment plan and consider if this is something you lot can commit to and make time for, since missing sessions can make it harder to overcome your problems.

REBT is very action-orientated, and you will likely be ready homework assignments to complete between sessions to allow you to practice what y'all have learned. It is important to consummate the homework ready past the therapist to proceeds equally much as you tin can from the therapy.

REBT is not a passive process, and you volition take to accept responsibility for your own treatment.

You volition probable accept to step outside of your comfort zone to become the benefits of this therapy. For some people, having the therapist dispute their thoughts can feel confrontational or ambitious.

Facing these irrational beliefs can exist hard for some as information technology may exist not easy to accept that these beliefs are unhealthy. The process of irresolute these thoughts tin be even more challenging as it may involve learning to allow go of long-held beliefs.

It is therefore important to become into REBT with an open mind and exist willing to try out new ways of thinking and different behaviours. The willingness to do this can impact how beneficial REBT is for yous.

Practise you need mental wellness assist?

USA

If you or a loved one are struggling with symptoms of an anxiety disorder, contact the Substance Abuse and Mental Wellness Services Administration (SAMHSA) National Helpline for data on support and handling facilities in your area.

1-800-662-4357

Contact the Samaritans for support and assistance from a trained advisor: https://www.samaritans.org/; email [email protected].

Availiale 24 hours day, 365 days a twelvemonth (this number is Gratuitous to call):

116-123

Rethink Mental Disease: rethink.org

0300 5000 927

About the Writer

Olivia Guy-Evans obtained her undergraduate degree in Educational Psychology at Edge Hill Academy in 2015. She then received her master's degree in Psychology of Education from the University of Bristol in 2019. Olivia has been working as a back up worker for adults with learning disabilities in Bristol for the concluding four years.

Fact Checking

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How to reference this article:

Guy-Evans, O. (2022, March 11). What Is Rational Emotive Behavior Therapy (REBT)? . Simply Psychology. www.simplypsychology.org/rational-emotive-behavior-therapy.html

APA Manner References

Ackerman, C. (2022, January 27). 5 REBT Techniques, Exercises, and Worksheets. PositivePsychology.com. https://positivepsychology.com/rebt-techniques-exercises-worksheets/

Cherry, K. (2021, July 13). What Is Rational Emotive Behavior Therapy (REBT)? Very Well Mind. https://www.verywellmind.com/rational-emotive-behavior-therapy-2796000

David, D., Szentagotai, A., Lupu, V., & Cosman, D. (2008). Rational emotive behavior therapy, cognitive therapy, and medication in the treatment of major depressive disorder: a randomized clinical trial, posttreatment outcomes, and six‐month follow‐up. Journal of clinical psychology, 64(vi), 728-746.

Edelstein, M. R. (2017, March 14). 5 Major Differences Between REBT & CBT. Psychology Today. https://www.psychologytoday.com/gb/blog/the-three-minute-therapist/201703/v-major-differences-between-rebt-cbt

Lieber, A. (2021, May 7). Rational Emotive Behavior Therapy (REBT). PSYCOM. https://www.psycom.internet/rebt/

Marsinun, R. (2016). The effectiveness of Rational Emotive Behavior (REB) counseling to reduce anxiety in facing educatee exams at SMPN 150 Jakarta. In Proceedings of the National Seminar Series (pp. 306-327).

Misdeni, M., Syahniar, S., & Marjohan, M. (2019). The effectiveness of rational emotive behavior therapy arroyo using a group setting to overcome feet of students facing examinations. International Periodical of Research in Counseling and Didactics, 3(two), 82-88.

Psychology Today. (northward.d.). Rational Emotive Behavior Therapy. Retrieved 2022, Feb 14, from: https://www.psychologytoday.com/gb/therapy-types/rational-emotive-behavior-therapy

Raypole, C. (2018, September 14). Rational Emotive Beliefs Therapy. Healthline. https://world wide web.healthline.com/health/rational-emotive-beliefs-therapy#takeaway

Further Data

David, D., Cotet, C., Matu, Due south., Mogoase, C., & Stefan, S. (2018). 50 years of rational‐emotive and cerebral‐behavioral therapy: A systematic review and meta‐assay. Periodical of clinical psychology, 74(iii), 304-318. Russo-Netzer, P., & Ameli, M. Optimal Sense-Making and Resilience in Times of Pandemic: Integrating Rationality and Meaning in Psychotherapy.

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