Table of ContentsView AllTable of ContentsTechniquesUsesBenefitsEffectivenessGetting Started
Table of ContentsView All
View All
Table of Contents
Techniques
Uses
Benefits
Effectiveness
Getting Started
Rational emotive behavior therapy (REBT) is a type of psychotherapy that targets irrational, self-defeating thoughts that lead to emotional stress, self-sabotage, and unhealthy life outcomes.
These thoughts are challenged and then replaced with logical, reality-based thinking that helps with self-empowerment and a more positive approach to life. REBT also emphasizes self-acceptance regardless of personal accomplishments or status.
This article covers the techniques and benefits of REBT along with its effectiveness.
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Rational Emotive Behavior Therapy Techniques
There are multiple techniques used for implementing REBT. Those are outlined below.
The ABC Model
The ABC model is a way to analyze thoughts and how they can affect behavior, emotions, and events. The acronym stands for:
Problem-Solving Techniques
Cognitive Restructuring Techniques
These are questioning techniques that challenge self-defeating thought patterns and reframe situations.
Gaining Insight and Changing Behavior
Research says irrational beliefs can lead to self-defeating feelings like anger and shame.
Irrational beliefs are also associated with higher rates of depression and different kinds of anxiety, like test-taking anxiety or speech anxiety.
Gaining insight into irrational beliefs includes challenging and then replacing them with logical beliefs that are more self-supportive. This in turn can lead to less stress and greater self-acceptance regardless of personal traits or accomplishments.
Coping Techniques
Coping techniques are ways to manage harsh consequences. These techniques focus on bettering symptoms with activities like meditation or mindfulness.
Another way to cope with a negative outcome would be to study, practice, or role-play after an event.
Conditions REBT Can Help With
Conditions REBT can help with include:
Benefits of REBT
Benefits of REBT include:
Effectiveness of Rational Emotive Behavior Therapy
Studies have found REBT can be used for a variety of individual and group situations, including:
REBT can help lessendepressive symptomssince it emphasizes reframing self-defeating thoughts and empowering the self to improve behaviors.
Anxietycan also be managed with REBT, since it addresses black-or-white thinking and tools like role-playing and discussing potential outcomes before distressing events.
Things to ConsiderREBT is a form of therapy that emphasizes the present and techniques to manage day-to-day life. It might not be helpful for those wanting psychotherapy to analyze past traumas or more extensive CBT for larger systems of thought behaviors.Studies about the long-term effectiveness of REBT are limited, but research has linked it to some improvement in quality of life.
Things to Consider
REBT is a form of therapy that emphasizes the present and techniques to manage day-to-day life. It might not be helpful for those wanting psychotherapy to analyze past traumas or more extensive CBT for larger systems of thought behaviors.Studies about the long-term effectiveness of REBT are limited, but research has linked it to some improvement in quality of life.
REBT is a form of therapy that emphasizes the present and techniques to manage day-to-day life. It might not be helpful for those wanting psychotherapy to analyze past traumas or more extensive CBT for larger systems of thought behaviors.
Studies about the long-term effectiveness of REBT are limited, but research has linked it to some improvement in quality of life.
How to Get Started With REBT
When searching for a therapist, finding one that specializes in CBT or REBT is a great first step.
Searching for local support groups might also be a way to practice REBT techniques with the help of others.
REBT has been applied in support groups for issues ranging from addiction and trauma to depression and professional burnout.
Summary
REBT, or rational emotive behavioral therapy, is a type of psychotherapy that focuses on changing irrational and self-defeating thoughts and beliefs that result in emotional stress and negative life outcomes.
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.McGrath, Michelle, The American Women’s College Psychology Department.Chapter 15, Part 2: Ellis and Beck: Cognitive behavior therapy and acceptance therapy.In:McGrath, M, ed.PSY321 Course Text: Theories of Personality. The American Women’s College Psychology Department; nd.Ellis A.Rational emotive behavior therapy. In:Encyclopedia of Psychotherapy. Elsevier; 2002:483-487. doi:10.1016/B0-12-343010-0/00177-XThe Albert Ellis Institute.Rational emotive behavioral therapy in the context of modern psychological research.The Albert Ellis Institute.Techniques for disputing irrational beliefs (DIBS).Onuigbo LN, Eseadi C, Ugwoke SC, et al.Effect of rational emotive behavior therapy on stress management and irrational beliefs of special education teachers in Nigerian elementary schools.Medicine. 2018;97(37). doi:10.1097/MD.0000000000012191Turner MJ.Rational emotive behavior therapy (REBT), irrational and rational beliefs, and the mental health of athletes.Front Psychol. 2016;7:1423. doi:10.3389/fpsyg.2016.01423David D, Cotet C, Matu S, Mogoase C, Stefan S.50 years of rational-emotive and cognitive-behavioral therapy: a systematic review and meta-analysis.J Clin Psychol. 2018;74(3):304-318. doi:10.1002/jclp.22514American Psychological Association.What is cognitive behavioral therapy?
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.McGrath, Michelle, The American Women’s College Psychology Department.Chapter 15, Part 2: Ellis and Beck: Cognitive behavior therapy and acceptance therapy.In:McGrath, M, ed.PSY321 Course Text: Theories of Personality. The American Women’s College Psychology Department; nd.Ellis A.Rational emotive behavior therapy. In:Encyclopedia of Psychotherapy. Elsevier; 2002:483-487. doi:10.1016/B0-12-343010-0/00177-XThe Albert Ellis Institute.Rational emotive behavioral therapy in the context of modern psychological research.The Albert Ellis Institute.Techniques for disputing irrational beliefs (DIBS).Onuigbo LN, Eseadi C, Ugwoke SC, et al.Effect of rational emotive behavior therapy on stress management and irrational beliefs of special education teachers in Nigerian elementary schools.Medicine. 2018;97(37). doi:10.1097/MD.0000000000012191Turner MJ.Rational emotive behavior therapy (REBT), irrational and rational beliefs, and the mental health of athletes.Front Psychol. 2016;7:1423. doi:10.3389/fpsyg.2016.01423David D, Cotet C, Matu S, Mogoase C, Stefan S.50 years of rational-emotive and cognitive-behavioral therapy: a systematic review and meta-analysis.J Clin Psychol. 2018;74(3):304-318. doi:10.1002/jclp.22514American Psychological Association.What is cognitive behavioral therapy?
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
McGrath, Michelle, The American Women’s College Psychology Department.Chapter 15, Part 2: Ellis and Beck: Cognitive behavior therapy and acceptance therapy.In:McGrath, M, ed.PSY321 Course Text: Theories of Personality. The American Women’s College Psychology Department; nd.Ellis A.Rational emotive behavior therapy. In:Encyclopedia of Psychotherapy. Elsevier; 2002:483-487. doi:10.1016/B0-12-343010-0/00177-XThe Albert Ellis Institute.Rational emotive behavioral therapy in the context of modern psychological research.The Albert Ellis Institute.Techniques for disputing irrational beliefs (DIBS).Onuigbo LN, Eseadi C, Ugwoke SC, et al.Effect of rational emotive behavior therapy on stress management and irrational beliefs of special education teachers in Nigerian elementary schools.Medicine. 2018;97(37). doi:10.1097/MD.0000000000012191Turner MJ.Rational emotive behavior therapy (REBT), irrational and rational beliefs, and the mental health of athletes.Front Psychol. 2016;7:1423. doi:10.3389/fpsyg.2016.01423David D, Cotet C, Matu S, Mogoase C, Stefan S.50 years of rational-emotive and cognitive-behavioral therapy: a systematic review and meta-analysis.J Clin Psychol. 2018;74(3):304-318. doi:10.1002/jclp.22514American Psychological Association.What is cognitive behavioral therapy?
McGrath, Michelle, The American Women’s College Psychology Department.Chapter 15, Part 2: Ellis and Beck: Cognitive behavior therapy and acceptance therapy.In:McGrath, M, ed.PSY321 Course Text: Theories of Personality. The American Women’s College Psychology Department; nd.
Ellis A.Rational emotive behavior therapy. In:Encyclopedia of Psychotherapy. Elsevier; 2002:483-487. doi:10.1016/B0-12-343010-0/00177-X
The Albert Ellis Institute.Rational emotive behavioral therapy in the context of modern psychological research.
The Albert Ellis Institute.Techniques for disputing irrational beliefs (DIBS).
Onuigbo LN, Eseadi C, Ugwoke SC, et al.Effect of rational emotive behavior therapy on stress management and irrational beliefs of special education teachers in Nigerian elementary schools.Medicine. 2018;97(37). doi:10.1097/MD.0000000000012191
Turner MJ.Rational emotive behavior therapy (REBT), irrational and rational beliefs, and the mental health of athletes.Front Psychol. 2016;7:1423. doi:10.3389/fpsyg.2016.01423
David D, Cotet C, Matu S, Mogoase C, Stefan S.50 years of rational-emotive and cognitive-behavioral therapy: a systematic review and meta-analysis.J Clin Psychol. 2018;74(3):304-318. doi:10.1002/jclp.22514
American Psychological Association.What is cognitive behavioral therapy?
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