Cognitive emotive therapy
Rational Emotive Behavior Therapy | Psychology Today
Reviewed by Psychology Today Staff
Rational Emotive Behavior Therapy is a form of psychotherapy that helps you identify self-defeating thoughts and feelings, challenge the nature of irrational and unproductive feelings, and replace them with healthier, more productive beliefs. REBT, which was devised by the psychologist Albert Ellis beginning in the mid-1950s, focuses mostly on the present time to help you understand how unhealthy thoughts and beliefs create emotional distress which, in turn, leads to unhealthy actions and behaviors that interfere with your life and goals. Once identified and understood, negative thoughts and actions can be changed and replaced with more positive and productive behavior, allowing you to develop more successful personal and professional relationships.
Ellis developed concepts such as awfulizing and musterbating. Some people have the tendency to awfulize a situation by catastrophizing, meaning distorting reality with worst case scenario or all-or-nothing thinking. Meanwhile, the concept of musterbating creates emotional unrest. The person who suffers uses absolutist words such as must, should, ought, never. For example:
• I must be loved by this person, and only by this person
• I should have won the race
• I ought to get that promotion
• I will never be happy
Contents
- When It's Used
- What to Expect
- How It Works
- What to Look for in a Rational Emotive Behavior Therapist
When It's Used
REBT can help you with negative emotions such as anxiety, depression, guilt, problems with self-worth, and extreme or inappropriate anger.
This approach is also used to help change stressful and self-defeating behaviors, such as aggression, unhealthy eating, and procrastination that can get in the way of your quality of life and reaching your goals.
What to Expect
To help you manage and overcome difficulties or achieve life goals, the therapist will work with you to identify the beliefs and rigid thought patterns that may be holding you back. The therapist will help you see how irrational these thoughts are and how they harm you. Through a variety of mental exercises, you will then learn how to reduce your negative thoughts and behaviors, and replace them with healthier, more constructive, and self-accepting thoughts. REBT makes use of a variety of methods and tools, including positive visualization, reframing your thinking, and the use of self-help books and audio-visual guides, as well as assigned homework for reinforcement between sessions.
How It Works
Rational emotive behavior therapy is a pillar of cognitive behavioral therapies, its tenets served as inspiration for Aaron Beck, the founder of CBT.
Albert Ellis believed that most people are not aware that many of their thoughts about themselves are irrational and negatively affect the way they behave in important relationships and situations. According to Ellis, these thoughts lead people to suffer negative emotions and engage in self-destructive behaviors.
At the same time, humans are capable of challenging and changing their irrational beliefs, if they are willing to do the work. While specific life events may contribute to mental health difficulties, REBT therapists believe that it is an individual’s own faulty and irrational belief system that is at the root of most problems. By letting go of negative thoughts and replacing them with positive beliefs, one is better able to accept one’s self and others.
Rational emotive behavioral therapy follows the ABCDE model:
- Activating event: The external event that activates how we feel or think
- Belief: Our automatic beliefs about the event, ourselves, other people
- Consequence: Your emotional or behavioral responses
- Dispute: When you dispute or question these beliefs
- Effective behavior: When you have resisted irrational beliefs and have changed your behavior
A skilled REBT therapist will help you see the connections between the activating event, your beliefs, and the consequences.
This awareness may help you understand your irrational beliefs and thoughts, which may mean better and more positive reactions and consequences.
What to Look for in a Rational Emotive Behavior Therapist
Screen your potential therapist either in person or over video or phone. During this initial introduction, ask the therapist:
- How they may help with your particular concerns
- If they dealt with this type of problem before
- What their process is
- The timeline for treatment
Look for a licensed mental health professional with training in cognitive-behavioral and rational-emotive therapy. Health providers can receive training and certification in this type of therapy. In addition to checking credentials, it is important to find a rational emotive behavior therapist with whom you feel comfortable working. Note that not all types of therapy are covered by insurance, so call your carrier for information.
References
The Albert Ellis Institute.
Albert Ellis “Rational Emotive Behavior Therapy.” Encyclopedia of Psychotherapy. Vol. 2. p. 483-487. 2002 Elsevier Science USA.
Dryden, Windy. “Rational Emotive Behavior Therapy.” Encyclopedia of Cognitive Behavior Therapy. Springer US. 321-324.
Rational Emotive Behavior Therapy (REBT), Irrational and Rational Beliefs, and the Mental Health of Athletes, Frontiers in Psychology.
50 years of rational‐emotive and cognitive‐behavioral therapy: A systematic review and meta‐analysis. Journal of Clinical Psychology, 2018.
Last updated: 07/27/2022
Rational Emotive Behavior Therapy: Principles, Techniques, Efficacy
Rational Emotive Behavior Therapy: Principles, Techniques, Efficacy- Health Conditions
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Medically reviewed by Timothy J.
Legg, PhD, PsyD — By Crystal Raypole — Updated on Sep 14, 2018
What is rational emotive therapy?
Rational emotive behavior therapy (REBT) is a type of therapy introduced by Albert Ellis in the 1950s. It’s an approach that helps you identify irrational beliefs and negative thought patterns that may lead to emotional or behavioral issues.
Once you’ve identified these patterns, a therapist will help you develop strategies to replace them with more rational thought patterns.
REBT can be particularly helpful for people living with a variety of issues, including:
- depression
- anxiety
- addictive behaviors
- phobias
- overwhelming feelings of anger, guilt, or rage
- procrastination
- disordered eating habits
- aggression
- sleep problems
Read on to learn more about REBT, including its core principles and effectiveness.
REBT is grounded in the idea that people generally want to do well in life.
For example, you probably want to achieve your goals and find happiness. But sometimes, irrational thoughts and feelings get in the way. These beliefs can influence how you perceive circumstances and events — usually not for the better.
Imagine you’ve texted someone you’ve been dating for a month. You see they’ve read the message, but several hours pass with no reply. By the next day, they still haven’t replied.
You might then:
- start to think they’re ignoring you because they don’t want to see you
- worry you did something wrong when you last saw them
- tell yourself relationships never work out and that you’ll be alone for the rest of your life
Here’s how this example illustrates the core principles — called the ABCs — of REBT:
- A refers to the (a)ctivating event or situation that triggers a negative reaction or response. In this example, the A is the lack of reply.
- B refers to the (b)eliefs or irrational thoughts you might have about an event or situation.
The B in the example is the belief that they don’t want to see you anymore or that you’ve done something wrong and that you will be alone for the rest of your life. - C refers to the (c)onsequences, often the distressing emotions, that result from the irrational thoughts or beliefs. In this example, that might include feelings of worthlessness or not being good enough.
In this scenario, REBT would focus on helping you to reframe how you think about why the person didn’t respond. Maybe they were busy or simply forgot to respond. Or maybe they aren’t interested in meeting you again; if so, that doesn’t mean there’s something wrong with you or that you will spend the rest of your life alone.
REBT uses three main types of techniques, which correspond with the ABCs. Each therapist might use a slightly different combination of techniques depending on both their past clinical experiences and your symptoms.
Problem-solving techniques
These strategies can help address the activating event (A).
They often include working to develop:
- problem-solving skills
- assertiveness
- social skills
- decision-making skills
- conflict resolution skills
Cognitive restructuring techniques
These strategies help you to change irrational beliefs (B).
They might include:
- logical or rationalizing techniques
- guided imagery and visualization
- reframing, or looking at events in a different way
- humor and irony
- exposure to a feared situation
- disputing irrational thoughts
Coping techniques
Coping techniques can help you better manage the emotional consequences (C) of irrational thoughts.
These coping techniques may include:
- relaxation
- hypnosis
- meditation
Regardless of the techniques they use, your therapist will also likely give you some work to do on your own between sessions. This gives you a chance to apply the skills you learn in a session to your daily lie.
For example, they might have you write down how you feel after experiencing something that usually makes you feel anxious and think about how your response made you feel.
There’s some debate among experts about the relationship between REBT and cognitive behavioral therapy (CBT). Some see REBT as a type of CBT, while others argue that they’re two very distinct approaches.
While CBT and REBT are based on similar principles, they have several key differences. Both approaches work to help you accept and change irrational thoughts that cause distress. But REBT places a little more emphasis on the acceptance part.
The creator of REBT refers to this element of treatment as unconditional self-acceptance. This involves trying to avoid self-judgement and recognizing that humans, including you, can and will make mistakes.
REBT is also unique because it sometimes uses humor as a therapeutic tool to help you take things less seriously or look at things differently. This might involve cartoons, humorous songs, or irony.
REBT also makes a point of addressing secondary symptoms, such as becoming anxious about experiencing anxiety or feeling depressed about having depression.
REBT is generally accepted as an effective type of therapy. A 2017 review of 84 published articles on REBT concluded it’s a valid treatment that can help with obsessive-compulsive disorder, social anxiety, depression, and disruptive behavior. But the review points out the need for more randomized trials to understand how REBT can help to treat a wider variety of conditions.
A small 2016 study looked at the benefits of regular REBT sessions with a social worker for long-term depression. After a year, the participants made fewer trips to their primary care doctor. The use of prescription medications also decreased. A 2014 study similarly found that REBT may be an effective treatment for depression in young girls.
Keep in mind that people respond differently to all types of therapy. What works for one person may not work for you.
Finding a therapist can be a daunting task. To help streamline the process, start by taking note of specific things you’d like to address in therapy. Are there any specific traits you want your therapist to have? Do you prefer a person of a certain gender?
It might also help to determine how much you can realistically spend per session. Some therapists might not take insurance, but many offer sliding-scale fees or low-cost options. This is a common conversation for a therapist to have with a potential client, so don’t feel uncomfortable asking about cost. Learn more about finding affordable therapy.
If you live in the United States, you can find psychologists in your area here. When calling potential therapists, give them a brief idea of what you’re looking to get out of therapy and ask if they have any experience with REBT. If they sound promising, make an appointment.
Don’t be discouraged if you find that they aren’t a good fit during your first session. Some people need to see a few therapists before they find the right one.
Here are six other questions to ask yourself after that first appointment.
REBT is a type of therapy that can help with a range of mental health conditions. It’s similar to CBT, but there are some key differences between the two. If you’re looking to reframe some of your thought patterns, REBT may be a good approach to try.
Last medically reviewed on September 13, 2018
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- Aler CR, et al. (2016). Effectiveness of rational emotive behavior therapy in clinical social work: Impact on frequency of visits and use of psychopharmacological treatment. DOI:
10.5334/ijic.2949 - Craciun A. (2012). Rational-emotive psychotherapy techniques: Brief description.
rjeap.ro/files/vol3no2/3art2.pdf - Daniel D. (n.d.). Rational emotive behavior therapy in the context of modern psychological research.
albertellis.org/rebt-in-the-context-of-modern-psychological-research - Daniel D, et al. (2017). 50 years of rational-emotive and cognitive-behavioral therapy: A systematic review and meta-analysis. DOI:
10.1002/jclp.22514 - Ellis A. (1980). Rational-emotive therapy and cognitive behavior therapy: Similarities and differences.
citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.469.9545&rep=rep1&type=pdf - Rational emotive and cognitive-behavior therapy. (2014).
albertellis.org/rebt-cbt-therapy - Turner MJ. (2016). Rational emotive behavior therapy (REBT), irrational and rational beliefs, and the mental health of athletes. DOI:
10.3389/fpsyg.2016.01423 - Zhaleh N, et al. (2014). Effectiveness of rational-emotive behavior therapy on the level of depression among female adolescents.
pdfs.semanticscholar.org/0d68/d9bbfa854e774ca0a6d0d19aa96b2ec65dc8.pdf
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version
Sep 14, 2018
Written By
Crystal Raypole
Edited By
Tracey Crate
Sep 13, 2018
Medically Reviewed By
Timothy J. Legg, PhD, PsyD
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Medically reviewed by Timothy J. Legg, PhD, PsyD — By Crystal Raypole — Updated on Sep 14, 2018
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Cognitive Behavioral Therapy - what it is, how it works and who it helps
Cognitive Behavioral Therapy (CBT) is one of the most effective psychotherapeutic methods.
It is aimed at correcting the distorted perception of current events and the environment, which leads to destructive behavior. The result of such abnormal reactions is the appearance of negative emotions - a person develops depression. In turn, depression creates an environment for the development of a number of psychosomatic diseases and pathological conditions.
Cognitive Behavioral Therapy Helps Correct Distorted Perceptions of Reality and Depression
The principle of treatment is based on the premise that psychological problems that have arisen in the past persist in the present, manifesting themselves in certain situations. The response to such situations is the emergence of negative automatic thoughts (cognitions) and behavior patterns (patterns). These thoughts and actions are closely related. And they arise when any circumstances remind a person of a previously experienced psychotrauma.
How is CBT different from conventional psychotherapy?
Classical talk therapy is based solely on identifying the source of problems in the past.
CBT simultaneously seeks to find the distorted thought and behavioral patterns that are rooted in the subconscious mind and control our reactions in certain situations at the present time. Realizing their destructive effect, we strive to react differently to specific events, abandoning the established counterproductive patterns. This helps us to successfully cope with our problems - including those situations where it is impossible to change what is happening. And feel better - mentally and physically.
In many ways, CBT is a combination of psychotherapy and behavioral training that emphasizes the relationship between problematic thinking and behavior and the equal importance of correcting them to achieve the intended outcome.
Developed over 50 years ago by renowned American psychiatrist Aaron Beck, cognitive behavioral therapy:
- has proven to be exceptionally effective;
- is widely used;
- is constantly developing, replenished with new types and techniques.
Competently using CBT, you can quickly achieve a stable positive result in the treatment of a number of psycho-emotional disorders, disorders of thinking and behavior, including the most complex and neglected cases. The joint efforts of a person and a psychotherapist lead to an emotional breakthrough, help to overcome depression and anxiety.
Who is Aaron Beck?
Psychiatrist Aaron Beck, who lived to over 100 and died in the fall of 2021, was a professor at the University of Pennsylvania. He was engaged in the treatment of depression, using, among other things, psychoanalysis. Beck noticed that when analyzing or modeling certain problematic situations, some of his patients noted that they automatically had thoughts that were not justified by real events. People understood the illogicality of their perception, and this bothered them. Some patients shared their concerns with the doctor.
Aaron T. Beck - the founder of the concept of cognitive behavioral therapy
Having delved into the problem, Beck concluded that such distorted thoughts, not substantiated by real events, are characteristic of all people with depressive disorders.
And what exactly they underlie illogical destructive behavior and the appearance of negative emotions in certain situations. Such reactions are fixed in the subconscious and become stereotyped, that is, they turn into stereotypes.
The professor coined the term "automatic thoughts". They have a pronounced emotional coloring and arise instantly, emerging in the mind without any complex processing of real events. Automatic thoughts can quickly change feelings and behavior. If they are not eliminated or even not recognized, the person remains in a bad mood. And he is worried, not understanding the reasons for the unpleasant feelings that appear in him.
Based on these postulates, Beck began to help patients "dig into themselves" and connect changes in their psychological state with the emergence of unwanted cognitions. And then eliminate the cause of psychological discomfort by changing your perception of events and reaction to them.
To emphasize the importance of correcting "wrong" thoughts in overcoming emotional distress, the term "cognitive behavioral therapy" has been coined.
In fact, the methodology developed by Aaron Beck is based on the philosophical ideas of the so-called "Socratic thinking". It is aimed at deepening into one's own thought processes in order to find the sources of prejudice and a distorted perception of reality.
How does CBT work and who can benefit from it?
The method is based on a cognitive model of emotions and behavior that explains the relationship between thoughts, feelings and reactions to an event. The more balanced and logical our thinking is, the better we feel psychologically, the easier it is to communicate with people, the more objectively and positively we perceive the environment.
Relationship between thoughts, feelings and behavior
People usually associate their experiences with difficult situations, but in fact, our reactions to these situations are to a greater extent responsible for the appearance of negative emotions. These reactions are based on distorted automatic thoughts that cause negative emotions and lead to maladaptive behavior.
In other words, perception often dictates to us what we should feel and what we should do. If we want to feel and behave differently, we should start by changing our perception.
CBT can help people with a variety of neuropsychiatric illnesses and psychological problems, including:
- depression caused by bereavement or other severe stress, unsettled daily life, chronic illness, trauma;
- obsessive-compulsive disorders (OCD)*;
- obesity associated with eating disorders - compulsive overeating, bulimia (pathological appetite), etc.;
- insomnia and other sleep disorders;
- chronic pain, generalized anxiety disorders, panic attacks, procrastination, etc.
Types of CBT
Based on the general principles of CBT formulated by Aaron Beck, his followers - scientists, practicing psychologists - have developed various methods of therapy. When working with you, the therapist may use one or more of these:
- Acceptance and Commitment
Classical CBT most often focuses on changing thoughts that lead to unwanted feelings or behaviors.
Acceptance and commitment therapy focuses on changing attitudes towards unwanted thoughts or feelings. By accepting them and passing through them, a person gets the opportunity to free himself from their power.
- Cognitive processing
Cognitive Processing Therapy helps to cope with traumas, look at them differently and ensure that they do not have a negative impact on a person's life. The method shows high efficiency in the treatment of post-traumatic stress disorder (PTSD) and therefore is most often used to help people with such disorders.
- Dialectical Behavior Therapy
The term "dialectical" means the coexistence of two opposing ideas or even their dependence on each other. In Dialectical Behavior Therapy (DBT), these ideas are change and acceptance. DBT includes strategies for both accepting and changing unwanted thoughts and feelings. As part of this method, strategies are also used to help manage relationships with other people, conflicts.
Dialectical Behavior Therapy is a type of CBT that helps manage relationships with other people.
- Motivational interviewing
Allows you to cope with conflicting feelings, uncertainty, uncertainty, lack of incentives to do something, to change. Helps to find motivation to change your behavior, make the right decision. A motivational interview usually only takes one or two sessions. It can be used alone or in combination with other types of CBT.
- Problem Solving Therapy
True to its name, the method aims to improve problem-solving skills. Helps to identify and overcome stress factors, ranging from everyday household turmoil and ending with adaptation to a newly diagnosed disease or disability.
- Long-term exposure therapy
Designed to help people cope with past traumatic events and overcome them. It is based on the idea that one should not avoid thinking or talking about what happened.
This only increases anxiety, increases the fear of returning or repeating the situation. Rethinking and “talking out” the problem for a long time allows you to change your attitude towards it to a neutral one. The method is especially useful for PTSD.
How is the treatment going?
The course of cognitive behavioral therapy is always structured - and this is another of its fundamental differences from other psychotherapeutic methods.
CBT is structured, which makes it possible to achieve the goal faster
Treatment usually follows the following protocol:
- Treatment goals are identified, as well as cognitive and behavioral barriers to achieving them. These barriers will be deliberately removed from session to session. For example, the goal may be to get a promotion, and to achieve it, a person needs to be more active in meetings and not avoid communication with superiors. Following this, problems are identified and discussed that will be in the focus of attention of the client and the psychotherapist during the week, strategies for solving the identified problems are selected.
When the action plan is drawn up, the person receives homework for the week.
During the first session of CBT, the therapist and client set goals and develop an action plan.
- The following week, the therapist and client review their homework and discuss progress.
- Taking into account the progress made, the psychotherapist forms a new homework for the next week.
A standard session lasts 50 minutes - this time is enough to discuss intermediate results and form a new task. Ideas are realized by a person who has applied for help to a psychologist at home independently. Thus, homework is an important component of the success of the cognitive-behavioral model. And it is on the person himself that ultimately depends whether the goals defined during the consultation will be achieved.
At the same time, CBT is a team effort in which you and your psychologist will work together to find a solution to a problem and work on it.
By playing an active role in your own treatment, you will be able to apply and practice the skills learned during the session when doing your homework. Sessions are structured in such a way that the specialist helps you understand how you can:
- change your attitude to certain aspects of your life;
- unlearn harmful and destructive reactions.
By acting step by step, you will have the opportunity to rethink your experience and process in your mind the events that disturb you, understanding why they disturb you. And, consequently, to increase the level of control over your personal perception of these events.
CBT will allow you to understand what is bothering you and change your perspective on the situation.
-
CBT has another significant difference from conventional conversational psychotherapy: work with a psychologist is carried out mainly individually, group counseling is used very rarely.
The high focus and pragmatism of the method makes it possible to reduce the duration of therapy to a minimum - it can be completed as soon as the symptoms of cognitive disorders decrease and the person acquires the skills necessary to normalize his life.
While talking therapy can take several years, CBT usually produces the desired results within a few months. In each case, the terms are determined individually and depend on the nature and severity of violations, personality traits, intermediate results. The therapy continues until the goal is reached.
Goals and outcomes of cognitive behavioral therapy
The purpose of CBT can be to solve a wide variety of practical problems. For example, a person might want:
- enjoy socializing;
- get rid of problems with falling asleep;
- do not eat at night;
- feel more comfortable when talking or interacting with friends, colleagues, strangers;
- easily build friendships or intimate relationships;
- without embarrassment, anxiety and failures to speak in public;
- become more assertive;
- to overcome the consequences of psychotrauma;
- get out of depression, etc.
Getting rid of insomnia is one of the possible goals
Because CBT is tailored to the individual's needs and abilities, the goals of each session are also unique.
The ultimate global goal of CBT is to rethink one's perspectives and thought patterns so that one can take control of one's reactions by separating other people's actions and real events from one's own misinterpretation of the world around them.
In summary, cognitive behavioral therapy helps to change patterns of thought and behavior. And thereby improve the quality of life not by changing circumstances, but by taking control of your perception of these circumstances.
What are the differences and what are the similarities - Association for Cognitive Behavioral Therapy
- 01/22/2020
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Therefore, he designated his approach as elegant and deep, calling it in the 60s. 20th century existential-humanistic.
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