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- Philosophic. REBT addresses the philosophic basis of emotional disturbance as well as the distorted cognitions (the focus of CBT), which makes it more powerful.
- Secondary disturbance. REBT highlights the significance of secondary disturbance. Disturbing yourself about your disturbance is often the major factor in life-long (endogenous) depression, severe anxiety, and panic attacks.
- Unconditional Self Acceptance (USA). REBT presents an elegant solution to the self-esteem problem. It teaches unconditional self-acceptance (USA) rather than any type of self-rating.
- Helpful negative emotions. REBT is unique among CBT therapies in differentiating between self-destructive, inappropriate negative emotions vs. helpful, appropriate negative ones.
Oct 13, 2022 · Published: October 13, 2022. Although cognitive behavioral therapy (CBT) and rational emotive behavior therapy (REBT) may sound very different, they are grounded in similar philosophies. With a focus on influencing thoughts and beliefs relating to one’s feelings and behaviors, they were developed separately but overlapped significantly.
Feb 21, 2023 · Additionally, REBT emphasizes present patterns of behavior and thinking, whereas CBT looks more at past traumas and the client’s overall body of experiences. REBT is more directive, with the therapist playing a larger role in helping the client modify their beliefs to challenge irrational thought patterns and negative emotions.
Apr 3, 2024 · REBT examines the deeper philosophic roots of emotional disturbance, while CBT centers on altering surface-level cognitive distortions. REBT emphasizes unconditional self-acceptance, while CBT focuses on self-esteem. Both CBT and REBT are effective in addressing a range of psychological issues and are typically covered by insurance.
- Overview
- What is REBT?
- Principles of REBT
- Techniques
- Vs. CBT
- How effective is REBT?
- Finding a therapist
- Summary
Rational emotive behavior therapy (REBT) is a type of cognitive behavioral therapy (CBT) that aims to help a person challenge unhelpful thoughts to avoid negative emotions or behaviors.
REBT started in 1955 when Dr. Albert Ellis created the therapy as an action-oriented type of CBT.
REBT focuses attention on the present and helps a person develop a new way of thinking about events to prevent maladaptive behaviors and negative emotions.
The approach may help a person achieve their goals and learn how to overcome adversity by addressing the underlying beliefs and thoughts that can lead to self-defeating or self-sabotaging actions.
REBT is a type of CBT that first appeared in the mid-20th century. It is an action-based therapy that requires a person to focus on present events.
The guiding principles of the therapy state that an activating event triggers a person’s irrational thoughts or beliefs. Their beliefs can then result in consequences, including negative emotions or maladaptive behaviors, such as procrastination.
The goal of REBT is to challenge a person’s negative thoughts and beliefs before the person experiences an adverse outcome due to their beliefs. This approach may help a person develop better coping skills and improve their overall quality of life.
Research has shown that REBT can be an effective form of therapy with correct use. A therapist can help a person understand that the activating event does not cause the consequences. Rather, it is the person’s beliefs, thoughts, and feelings about the event that lead to their negative reaction.
REBT operates by altering what therapists often refer to as the ABCs of CBT. The goal is to adjust the negative beliefs associated with an event or action to change the consequences of the actions.
The ABC principles stand for:
•A refers to an activating situation or event that triggers a negative response or reaction.
•B refers to the belief or thought about the event that is negative or irrational.
•C refers to the consequences of the belief or thought, which often include negative emotions or behaviors.
The end goal is to replace irrational beliefs with rational beliefs. In doing so, the consequences of the activating event become positive and constructive.
A therapist following the REBT framework may use one or more techniques to help a person achieve their goals. The central technique is what practitioners call “disputing.”
Therapists can break disputing down into different types, including:
•Logical disputes: These question the logic of a person’s thinking process.
•Functional disputes: These question whether the belief will help a person achieve a goal.
•Philosophical disputes: The person considers whether some pleasure can come anyway despite the negative event.
•Empirical disputes: The person questions whether the facts of the event are accurate.
The main difference between REBT and other forms of CBT is that REBT focuses on irrational thoughts and beliefs, proposing that:
•Irrational beliefs are extreme, illogical, and rigid.
•Rational beliefs are logical, flexible, and non-extreme.
Therapists specializing in REBT work to help a person replace the irrational beliefs surrounding an event with rational beliefs.
Research has shown that REBT can be an effective form of therapy.
In a 2017 review, researchers analyzed 50 years’ worth of studies and metadata pertaining to REBT. They conclude that REBT provides a valid intervention for people by helping them restructure how they respond to events.
A 2016 study looked at how REBT could help the mental health of athletes. The authors note that REBT can help an athlete perform better and improve their overall mental health.
Another 2016 study showed that REBT could be an effective tool for social workers. After a year of use, people working with their social workers visited their doctors less frequently and reduced their use of prescription medications.
When looking for a therapist, the first step often involves defining a person’s goals for therapy. This can help shape what type of therapist or therapy might work best for them.
Once a person can state their general goals, they can start by asking their primary care provider for recommendations. Alternatively, they can search for local providers online or ask their insurance provider to help them find therapists in their network.
REBT is a type of CBT that focuses on changing the irrational thoughts or beliefs that negatively affect a person’s emotions or behaviors.
Therapists will often challenge or dispute these thoughts to help a person understand how they can change their thinking about events that occur. The idea is that once a person has challenged the belief, they can avoid unwanted or negative consequences.
May 15, 2024 · Specific Concerns: CBT may be more suitable for addressing specific symptoms or behaviors, while REBT may be more effective for addressing underlying beliefs and philosophies. Therapist Expertise: Look for a therapist who has experience and training in the specific approach you’re interested in. Ultimately, the most important factor in the ...
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Navigating through therapy options, costs can become a pivotal factor in making a choice. Here’s a clear comparison of the costs associated with in-person vs. online therapies for both CBT and REBT: Traditional In-Person Therapy. CBT Sessions: Typically, face-to-face CBT sessions span around 50 minutes and can range from $100 to $200 per session.
