An evidence-based talk therapy helping individuals replace irrational beliefs causing emotional distress with rational alternatives.
Rational Emotive Behavioral Therapy (REBT) is a type of talk therapy that helps you identify and change unhelpful thoughts and beliefs that lead to emotional distress.
It’s based on the idea that it’s not just events that upset us, but the beliefs we hold about those events. REBT teaches practical skills to challenge those beliefs, manage emotions, and respond to life’s challenges in healthier ways.
If you tend to get stuck in negative thinking or feel overwhelmed by stress or frustration, REBT can help you build a more balanced, empowering mindset.
The primary goal of Rational Emotive Behavioral Therapy (REBT) is to help people identify and modify irrational beliefs that lead to emotional distress and self-defeating behaviors.
Think of it as teaching someone to be their own therapist. The ultimate aim is to help individuals develop a more flexible, rational philosophy of life that allows them to respond to challenges more adaptively.
Rather than just alleviating current symptoms, REBT seeks to give people tools they can use throughout their lives to maintain emotional well-being.
Rational Emotive Behavioral Therapy (REBT) can effectively treat a wide range of psychological issues. Research supports benefits for the following:
Rational Emotive Behavioral Therapy (REBT) doesn’t have specific subtypes. That said, the REBT framework and its techniques (e.g., disputing irrational beliefs, reframing, modeling) are often integrated with other counseling approaches.
Rational Emotive Behavioral Therapy (REBT) was developed by Albert Ellis in the 1950s, making it one of the first forms of cognitive behavioral therapy. Ellis created REBT after becoming dissatisfied with the passive nature of psychoanalysis, drawing inspiration from ancient Greek and Roman Stoic philosophers who emphasized the role of thoughts in emotional experiences.
The approach suggests that our emotional responses and behaviors stem not from events themselves, but from our beliefs and interpretations about these events.
Rational Emotive Behavioral Therapy (REBT) is strongly evidence-based, with decades of research supporting its efficacy. Multiple controlled studies have demonstrated its success in treating various psychological conditions, particularly anxiety and depression.
The approach’s structured nature has made it particularly amenable to research, allowing for clear measurement of outcomes.
Rational Emotive Behavioral Therapy (REBT) operates through the ABC model: Activating event, Beliefs, and Consequences.
Imagine you’re giving a presentation (A), and you believe “I must perform perfectly, or I’m a complete failure” (B), which leads to severe anxiety (C). REBT works by helping you identify and challenge these irrational beliefs, replacing them with more rational alternatives like “I prefer to do well, but imperfection doesn’t make me a failure.”
The process involves learning to recognize three main types of irrational demands:
Through various techniques and exercises, you learn to replace these rigid demands with more flexible preferences.
A typical Rational Emotive Behavioral Therapy (REBT) session is active and directive. Your therapist will work collaboratively with you to:
The atmosphere tends to be educational and problem-focused, with your therapist acting more as a teacher or coach than a passive listener.
Rational Emotive Behavioral Therapy (REBT) is typically a short to medium-term therapy, often showing significant results within 10-20 sessions. However, the duration can vary based on individual needs and goals.
Sessions usually follow a structured format:
This structure helps ensure consistent progress while allowing flexibility to address immediate concerns as they arise.
Alma’s directory has many therapists who specialize in Rational Emotive Behavioral Therapy (REBT), including:
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This article was written and medically validated by Drs. Jill Krahwinkel-Bower and Jamie Bower.
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