Table of ContentsView AllTable of ContentsHow It WorksBeliefs AddressedTechniquesUsesBenefitsEffectivenessFactors to ConsiderGetting Started

Table of ContentsView All

View All

Table of Contents

How It Works

Beliefs Addressed

Techniques

Uses

Benefits

Effectiveness

Factors to Consider

Getting Started

Close

When people hold irrational beliefs about themselves or the world, problems can result. REBT helps people recognize and alter those beliefs andnegative thinking patternsin order to overcome psychological problems and mental distress.

How Rational Emotive Therapy Works

According to REBT, our cognition, emotions, and behavior are connected.In order to understand the impact of events and situations that people encounter throughout life, it’s essential to look at the beliefs people hold about these experiences and the emotions that arise as a result of those beliefs.

The main goal of REBT is to help people respond rationally to situations that would typically cause stress, depression, or other negative feelings. When faced with this type of situation in the future, the emotionally healthy response would be to realize that it is not realistic to expect success in every endeavor. All you can do is learn from the situation and move on.

Main Beliefs

Rational emotive behavior therapy operates under a few main beliefs. The three main beliefs of REBT are:

ABC Model

A core concept of REBT is the ABC model. This model explains how, while we may blame external events for our unhappiness, it is ourinterpretationof these events that truly lies at the heart of our psychological distress.

“ABC” is an acronym for:

During REBT, your therapist will help you learn how to apply the ABC model to your daily life.

If you’re feeling depressed due to aconflict in your relationship, for example, a rational emotive behavior therapist may help you identify the activating event for your problem before encouraging you to figure out which beliefs led to your negative feelings. They would then work with you to change those beliefs and, ultimately, your emotional response to the conflict.

Common Irrational Beliefs Addressed With REBT

An important step in the therapeutic process is recognizing the underlying beliefs that lead to psychological distress. In many cases, these are reflected as absolutes, as in “I must,” “I should,” or “I can’t.”

Some of the most common irrational beliefs addressed in rational emotive behavior therapy include:

Holding unyielding beliefs like these makes it almost impossible to respond to activating situations in a psychologically healthy way. Possessing rigid expectations of ourselves and others only leads to disappointment, recrimination, regret, and anxiety.

Rational Emotive Behavior Therapy Techniques

A couple of different techniques can be used during rational emotive behavior therapy.

Disputation

One step toward changing your beliefs is undergoing a process calleddisputation. Disputation is meant to teach you life-long skills to help you manage your emotional response and overall mental health.

During disputation, your therapist will challenge your irrational beliefs using direct methods. They may question your beliefs head-on, causing you to rethink them, or they could ask you to imagine another point of view that you haven’t considered before.

While each therapist may approach disputation differently, challenging your beliefs is part of the process. Ellis suggested that rather than simply being warm and supportive, therapists need to be blunt, honest, and logical in order to push people toward changing their thoughts and behaviors.

Targeting Emotional Responses

An important part of the REBT process is learning how to replace your irrational beliefs with healthier ones. This process can be daunting and upsetting, and it’s normal to feel some discomfort or to worry that you’ve made a mistake.

While REBT uses cognitive strategies, it focuses on emotions and behaviors as well.In addition to identifying and disputing irrational beliefs, therapists and clients also work together to target the emotional responses that accompany problematic thoughts.

Techniques that might be encouraged include:

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Conditions REBT Can Help With

REBT has some data to support its benefit for a variety of conditions, including:

REBT has also shown promise insports psychology, where it can be used to help athletes overcome irrational beliefs that may be negatively impacting their mental health and performance.

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Benefits of Rational Emotive Behavior Therapy

We see the same results in sports psychology, where REBT can decrease irrational beliefs and reduce anxiety for athletes.

Overall, REBT offers several behavioral benefits, like:

Effectiveness of REBT

REBT has a wide range of potential applications. Because it’s focused on education and taking action, it may be effective for a variety of situations and mental health conditions. It may even lead to lasting change in those who undergo this form of therapy.

Burnout at School or Work

Researchers have studied the impact that REBT has on professional and academic performance. One 2018 study showed that this approach was effective in reducingsymptoms of burnoutfor undergraduate students and continued to help even months after therapy concluded.

Another 2018 study showed similar results for nurses. Group REBT reduced their job-related stress and burnout while increasing their job satisfaction and commitment to their organization.

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Depression and Anxiety

REBT may be effective in reducing symptoms for people with depression or anxiety. The positive effects also appear to last even after therapy ends.

REBT has also shown promising results for adolescents experiencing depression. This may be due to its emphasis on teaching techniques like:

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REBT is quickly gaining popularity as a treatment option for athletes who are experiencing mental health issues. It can be used to restore and maintain athletes’ mental health, helping them learn how to change their outlook and manage their emotions. This often improves their athletic performance, though the goal of REBT in sports psychology is to care for the athlete’s mental well-being first and foremost.

Factors to Consider With REBT

REBT can be a daunting process. For some, disputation may feel aggressive or confrontational, and facing irrational thought patterns can be difficult, as it’s not easy to accept these beliefs as unhealthy. The process of changing these thoughts can be even more challenging, as it may involve learning to let go of long-held beliefs.

REBT is meant to teach you life-long skills and, as such, it’s not a passive process. Your sessions may involve reading assignments andhomework, and you’ll likely have tostep out of your comfort zoneto get the benefits of this form of therapy.

How to Get Started With Rational Emotive Behavior Therapy

To begin REBT, check with your doctor for any recommendations of local therapists or search for mental healthcare professionals who offer this approach either in person oronline.

During your first session, your therapist will likely discuss your goals and the activating event (or events) that prompted you to seek treatment. They may want to delve into REBT techniques right away; this form of therapy is very active and focused, so your therapist is not likely to spend a lot of time on casual conversation.

Throughout your treatment, you will probably receive homework assignments to complete and new behaviors to experiment with. Your willingness to try out new beliefs and different behaviors will impact how beneficial REBT is for you.

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8 SourcesVerywell Mind 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.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.2016.01423Russo-Netzer P, Ameli M.Optimal sense-making and resilience in times of pandemic: Integrating rationality and meaning in psychotherapy.Front Psychol. 2021;12:772. doi:10.3389/fpsyg.2021.645926Ellis A, Ellis DJ.Rational Emotive Behavior Therapy, Second Edition. Washington, DC; 2019. doi:10.1037/0000134-001David 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.22514Turner M, Barker JB.Examining the efficacy of rational-emotive behavior therapy (REBT) on irrational beliefs and anxiety in elite youth cricketers.J Appl Sport Psychol. 2013;25(1):131-147. doi:10.1080/10413200.2011.574311Ogbuanya TC, Eseadi C, Orji CT, et al.Effect of rational-emotive behavior therapy program on the symptoms of burnout syndrome among undergraduate electronics work students in Nigeria.Psychol Rep. 2019;122(1):4-22. doi:10.1177/0033294117748587Kim H-L, Yoon S-H.Effects of group rational emotive behavior therapy on the nurses’ job stress, burnout, job satisfaction, organizational commitment and turnover intention.J Korean Acad Nurs. 2018;48(4):432-442. doi:10.4040/jkan.2018.48.4.432Zhaleh N, Zarbakhsh M, Faramarzi M, Branch AA.Effectiveness of rational-emotive behavior therapy on the level of depression among female adolescents. 2014;4(4):102-107J Appl Environ Biol Sci.

8 Sources

Verywell Mind 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.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.2016.01423Russo-Netzer P, Ameli M.Optimal sense-making and resilience in times of pandemic: Integrating rationality and meaning in psychotherapy.Front Psychol. 2021;12:772. doi:10.3389/fpsyg.2021.645926Ellis A, Ellis DJ.Rational Emotive Behavior Therapy, Second Edition. Washington, DC; 2019. doi:10.1037/0000134-001David 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.22514Turner M, Barker JB.Examining the efficacy of rational-emotive behavior therapy (REBT) on irrational beliefs and anxiety in elite youth cricketers.J Appl Sport Psychol. 2013;25(1):131-147. doi:10.1080/10413200.2011.574311Ogbuanya TC, Eseadi C, Orji CT, et al.Effect of rational-emotive behavior therapy program on the symptoms of burnout syndrome among undergraduate electronics work students in Nigeria.Psychol Rep. 2019;122(1):4-22. doi:10.1177/0033294117748587Kim H-L, Yoon S-H.Effects of group rational emotive behavior therapy on the nurses’ job stress, burnout, job satisfaction, organizational commitment and turnover intention.J Korean Acad Nurs. 2018;48(4):432-442. doi:10.4040/jkan.2018.48.4.432Zhaleh N, Zarbakhsh M, Faramarzi M, Branch AA.Effectiveness of rational-emotive behavior therapy on the level of depression among female adolescents. 2014;4(4):102-107J Appl Environ Biol Sci.

Verywell Mind 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.

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.2016.01423Russo-Netzer P, Ameli M.Optimal sense-making and resilience in times of pandemic: Integrating rationality and meaning in psychotherapy.Front Psychol. 2021;12:772. doi:10.3389/fpsyg.2021.645926Ellis A, Ellis DJ.Rational Emotive Behavior Therapy, Second Edition. Washington, DC; 2019. doi:10.1037/0000134-001David 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.22514Turner M, Barker JB.Examining the efficacy of rational-emotive behavior therapy (REBT) on irrational beliefs and anxiety in elite youth cricketers.J Appl Sport Psychol. 2013;25(1):131-147. doi:10.1080/10413200.2011.574311Ogbuanya TC, Eseadi C, Orji CT, et al.Effect of rational-emotive behavior therapy program on the symptoms of burnout syndrome among undergraduate electronics work students in Nigeria.Psychol Rep. 2019;122(1):4-22. doi:10.1177/0033294117748587Kim H-L, Yoon S-H.Effects of group rational emotive behavior therapy on the nurses’ job stress, burnout, job satisfaction, organizational commitment and turnover intention.J Korean Acad Nurs. 2018;48(4):432-442. doi:10.4040/jkan.2018.48.4.432Zhaleh N, Zarbakhsh M, Faramarzi M, Branch AA.Effectiveness of rational-emotive behavior therapy on the level of depression among female adolescents. 2014;4(4):102-107J Appl Environ Biol Sci.

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

Russo-Netzer P, Ameli M.Optimal sense-making and resilience in times of pandemic: Integrating rationality and meaning in psychotherapy.Front Psychol. 2021;12:772. doi:10.3389/fpsyg.2021.645926

Ellis A, Ellis DJ.Rational Emotive Behavior Therapy, Second Edition. Washington, DC; 2019. doi:10.1037/0000134-001

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

Turner M, Barker JB.Examining the efficacy of rational-emotive behavior therapy (REBT) on irrational beliefs and anxiety in elite youth cricketers.J Appl Sport Psychol. 2013;25(1):131-147. doi:10.1080/10413200.2011.574311

Ogbuanya TC, Eseadi C, Orji CT, et al.Effect of rational-emotive behavior therapy program on the symptoms of burnout syndrome among undergraduate electronics work students in Nigeria.Psychol Rep. 2019;122(1):4-22. doi:10.1177/0033294117748587

Kim H-L, Yoon S-H.Effects of group rational emotive behavior therapy on the nurses’ job stress, burnout, job satisfaction, organizational commitment and turnover intention.J Korean Acad Nurs. 2018;48(4):432-442. doi:10.4040/jkan.2018.48.4.432

Zhaleh N, Zarbakhsh M, Faramarzi M, Branch AA.Effectiveness of rational-emotive behavior therapy on the level of depression among female adolescents. 2014;4(4):102-107J Appl Environ Biol Sci.

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