REBT

Rational Emotive Behavior Therapy (REBT) was the first form of Cognitive Behavioral Therapy (CBT), developed by Albert Ellis in 1955. This approach helps people build healthier emotions and behaviors, becoming more resilient and adaptive when facing life’s challenges.

REBT is an evidence-based therapy with a long history in the field of psychotherapy. Its core principle is the idea that “people are not disturbed by events themselves, but by the rigid and extreme beliefs they hold about those events.”
What Can I Expect When Working with REBT?

In therapy, you will be introduced to the ABCDE model for understanding and managing psychological and behavioral problems:
  • A – Activating (or Adversity) Event, a trigger.
  • B – Beliefs you hold about the event.
  • C – Consequences (emotions and behaviors that follow).
  • D – Disputing irrational beliefs (IBs).
  • E – Developing an Effective New Life Philosophy.

According to REBT, it is not the event itself (A) that creates emotional consequences (C) such as anxiety or depression, but rather your beliefs (B) about the event. In other words, discomfort does not come from what happens to you, but from the rigid, extreme, or unrealistic ways you interpret it.

REBT distinguishes between two types of beliefs:

Irrational Beliefs (IBs): Rigid, demanding, and extreme (e.g., “He must treat me this way”). These often lead to unhealthy emotions such as depression, anxiety, or anger.

Rational Beliefs (RBs): Flexible and realistic, leading to healthier emotions such as concern or sadness, which are constructive and manageable.

How Do I Solve the Problem?

In therapy, you will learn to identify your irrational beliefs and challenge them in the Disputing phase (D). This may involve keeping a diary of IBs, practicing cognitive restructuring, using emotive techniques such as imagery, or applying behavioral strategies like exposure.

REBT emphasizes that true change requires not only intellectual understanding but also emotional experience and practice. With consistent effort, your rational beliefs will gradually become more natural, helping you face challenges with resilience and adaptability. This shift leads to an Effective New Philosophy (E) for living.

What About Your Feelings?

REBT places strong emphasis on emotions. Its goal is to help you develop healthy emotions — not only positive ones such as joy, but also constructive negative emotions like sadness or regret, which are natural parts of life and essential for growth.

Instead of avoiding or fearing painful feelings, REBT teaches you to tolerate them, take personal responsibility, and use them as opportunities for development.

How Will My Beliefs Change?

As you progress, you will learn to accept yourself, others, and the world in a more flexible and balanced way. This broader perspective reduces rigid judgments and unhealthy self-evaluations. The main focus is on confronting your irrational thoughts so you can experience healthier emotional consequences at C.

Benefits of REBT

One of REBT’s strengths is its clear and practical style. Therapists often use storytelling, demonstrations, humor, or hands-on exercises to make ideas easier to grasp.

Research and clinical practice show REBT is especially effective for:
  • Anxiety and panic attacks
  • Phobias
  • Depression
  • Stress and OCD
  • Anger management
  • Alcohol misuse or Gambling