Thoughts affect physical, behavioral and emotional response. Rational Emotive Behavior Therapy (REBT) is a Cognitive Behavioral approach that focuses on resolving emotional and behavioral problems so people can lead happier more fulfilling lives.
REBT helps individuals to identify, challenge and replace irrational self-defeating beliefs and thoughts and replace them with healthier thoughts that promote emotional well-being and goal achievement.
Rational Emotive Behavior Therapy is a model for understanding the relationship between thoughts, feelings and behavior. It is also:
Our thoughts can affect our physical, behavioral and emotional response in the following way;
Activating event or situation
> Belief or thought regarding the situation
> Consequence: How we feel/act
This causal chain (referred to as ABC) often leads to disturbances when we tell ourselves repeatedly irrational sentences that we have learned from our backgrounds or that we devised ourselves. We exacerbate what would normally be just a passing event and consequence by continuing to “make comments”, based on beliefs, often in an escalating spiral.
REBT helps individuals to identify, challenge and replace irrational self-defeating beliefs and thoughts and replace them with healthier thoughts that promote emotional well-being and goal achievement.
Rational Emotive Behavior Therapy is a model for understanding the relationship between thoughts, feelings and behavior. It is also:
- A helping strategy using challenging to overcome obstacles to change
- A stress management tool
- A program for developing emotional resilience
Our thoughts can affect our physical, behavioral and emotional response in the following way;
Activating event or situation
> Belief or thought regarding the situation
> Consequence: How we feel/act
This causal chain (referred to as ABC) often leads to disturbances when we tell ourselves repeatedly irrational sentences that we have learned from our backgrounds or that we devised ourselves. We exacerbate what would normally be just a passing event and consequence by continuing to “make comments”, based on beliefs, often in an escalating spiral.
Examples
These examples demonstrate two different ways of interpreting and evaluating a situation that inform and shape our response. One response results in anxiety, feeling upset and depressed, the other results in contentment and neutrality and focus.
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Person 1
A (Activating Situation) = A friend does not return your phone call B (Beliefs/Thoughts) = “I've upset them. I'm a horrible person.” C (Consequence/Effect) = Anxious, upset, depressed Person 2: A (Activating Situation) = A friend does not return your phone call B (Beliefs/Thoughts) = “They’re probably just busy.” C (Consequence/Effect) = Content, neutral |
Person 1:
A (Activating Situation) = A poor mark for a test B (Beliefs/Thoughts) = “I am so dumb, I’m a failure.” C (Consequence/Effect) = Anxious, upset, depressed Person 2: A (Activating Situation) = A poor mark for a test B (Beliefs/Thoughts) = “I didn't prepare well. I need to prepare myself better.” C (Consequence/Effect) = Focus on preparation |
Using REBT
The goal of REBT is to help people change their irrational beliefs into rational beliefs. This is done by disputing. Disputing is the D of the ABC model. Here’s what it looks like;
REBT consists of a combination of three different types of DISPUTING techniques (cognitive, behavioral, and emotive) that can be used to dispute irrational beliefs with positive EFFECT.
(1) What are Cognitive Techniques?
Cognitive techniques are specific strategies to change or modify unhelpful and/or negative thoughts concerning a particular event. (For example, learning to change one’s thoughts to cope better with certain situations eg. public speaking). See primers.
(2) What are Behavioral Techniques?
Behavior techniques involve learning practical techniques to help deal with demanding or stressful situations. Examples of behavioral strategies include learning how to plan and manage your tasks and responsibilities (eg. homework, daily schedule), and learning how to distract yourself from negative thoughts.
(3) What are Emotive Techniques?
Emotive techniques are designed to help you change your negative thoughts by emotional means. (eg. Humorous methods, poems, songs etc.) and generate feelings that help challenge and change negative thoughts. See primers.
REBT can help boost resilience, ward of depression and assist with overall coping.
For more in depth strategies on this and other topics, check out the membership page.
REBT consists of a combination of three different types of DISPUTING techniques (cognitive, behavioral, and emotive) that can be used to dispute irrational beliefs with positive EFFECT.
(1) What are Cognitive Techniques?
Cognitive techniques are specific strategies to change or modify unhelpful and/or negative thoughts concerning a particular event. (For example, learning to change one’s thoughts to cope better with certain situations eg. public speaking). See primers.
(2) What are Behavioral Techniques?
Behavior techniques involve learning practical techniques to help deal with demanding or stressful situations. Examples of behavioral strategies include learning how to plan and manage your tasks and responsibilities (eg. homework, daily schedule), and learning how to distract yourself from negative thoughts.
(3) What are Emotive Techniques?
Emotive techniques are designed to help you change your negative thoughts by emotional means. (eg. Humorous methods, poems, songs etc.) and generate feelings that help challenge and change negative thoughts. See primers.
REBT can help boost resilience, ward of depression and assist with overall coping.
For more in depth strategies on this and other topics, check out the membership page.
REFERENCES
 
Blau, S., & Ellis, A (1998)
The Albert Ellis Reader: A Guide To Wellbeing Using Rational Emotive Behavior Therapy, New York: Citadel |
 
Dryden, W., & Giuseppe, R., & Neenan, M (2002)
A Primer on Rational-Emotive Behavior Therapy USA: Research Press |
 
Albert Ellis (2002)
Overcoming Destructive Beliefs, Feelings, and Behaviors, New York: Prometheus Books |
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