Ellis rebt therapy
Rational Emotive Behavior Therapy: Principles, Techniques, Efficacy
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.
Rational Emotive Behavior Therapy: Principles, Techniques, Efficacy
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.
REBT A. Ellis - REC NCFU
Responsible for all irresponsible
According to the professional standard of a teacher-psychologist, his duties are unlimited. Everyone (parents, children, management) expects quick and high results from the work of a psychologist. The most effective method that will help a teacher-psychologist in an educational institution to solve the tasks assigned to him, as foreign practice has shown, is Rational-Emotional-Behavioral Therapy (REBT). nine0005
Advantages of REBT
1. Can bring positive results rather quickly.
2.
Applicable to a much wider range of people than any other type of psychotherapy popular today. While REBT is most effective with educated, highly motivated clients, it can be applied in a simplified form with simple language for children and adolescents.
3. REBT today finds application not only in ordinary psychotherapeutic work - it is widely used in education, communication, and business. nine0005
4. Unlike many other popular schools of psychotherapy - for example: psychoanalysis, gestalt therapy, client-centered therapy and others, in which only a small number of studies have been carried out, the results of psychotherapeutic intervention, there are more than 200 experiments behind REBT today, the results which prove their greater effectiveness compared to other types of therapy.
5. REBT, which originally appeared as individual psychotherapy, is now successfully used in other forms, including groups, "rational marathons", seminars, intensive classes, computer therapy, crisis work, etc.
nine0005
Existential counseling by the method of A. Ellis:
theory and practice
| “As REBT shows, when you suffer from anxiety, hopelessness, fits of rage, self-hatred, you are striving for certain healthy goals, such as unconditional acceptance of yourself, unconditional acceptance of others, high tolerance for frustration. But even if you have achieved these goals and are no longer unhappy, you may still be far from happy or self-actualizing. So, REBT helps you, firstly, to become less worried, and, secondly, to figure out what you really like in life and get more of it. REBT also helps you understand what you don't like and get less of it. It seems simple, but ... there are complexities here. nine0004 Albert Ellis |
Training program for psychologists and psychotherapists
The program presents the possibilities of rational emotional behavioral therapy in existential counseling, teaches how, using the method of A. Ellis and existential analytics of M. Heidegger, to identify and work out neurotic problems associated with the fear of death, age-related crises and the search for the meaning of life. nine0025 |
The program is based on the Albert Ellis Institute certification program (New York, USA) and prepares participants for professional RBT counseling in individual and group practice.
The training program has three focuses:
(1) mastering the theoretical and methodological foundations of REBT, (2) training the practical skills of individual counseling and group management using the A. Ellis method, (3) personal therapy of participants. nine0019 The course consists of four 4 two-day modules (16 hours each), self-study and supervision. For each module, participants are provided with author's methodological materials.
(2 days, 16 hours)
• Introduce participants to the theoretical and methodological foundations of REBT:
formula A-B-C, the difference between functional and dysfunctional (neurotic) feelings, irrational beliefs and how they generate neurosis, the principles of identifying and disputing irrational beliefs, and other aspects of REBT.
nine0019 • Using the step-by-step structure of the method in peer counseling, participants practice the essential initial skills of REBT counseling.
• In peer counseling, with the duplication of each couple's work by a leader, participants will have their first experience of personal therapy with the A. Ellis method.
(2 days, 16 hours)
• Present the most important practices for challenging irrational beliefs using Socratic dialogue. Participants will be introduced to classic proof and rebuttal techniques, therapeutic techniques and debating styles to test clients' irrational beliefs and effectively overcome their resistance. nine0019 • In group exercises and peer counseling, participants practice the skills of testing irrational beliefs in a Socratic dialogue, learn emotional disputation (disputation with passion).
• Participants continue their personal therapy process.
(2 days, 16 hours)
Teaches the professional organization of a therapeutic course of individual counseling by the method of A. Ellis - from the first meeting with the client to the end of the therapeutic relationship with him. Participants will get acquainted with the structure of a preliminary (diagnostic) meeting with a client, the principles and conditions of therapeutic cooperation, the structure of therapeutic sessions, the specifics of the three stages of the therapeutic course, the difficulties of therapy and ways to overcome them, the method for evaluating the effectiveness of REBT counseling, and the rules for maintaining documentation. nine0019 • In peer counseling, participants will continue to develop their skills in problem analysis using the A. Ellis method. Each of them will receive supervisory "feedback" from the leader.
• Participants will continue the personal therapy process.
(2 days, 16 hours)
• Introduces the peculiarities of group work by the A. Ellis method, presents various types of REBT groups, exercises for working in them, as well as methods for organizing group meetings, samples of working documentation. nine0019 • Works out the skills of leading therapeutic groups according to the method of A. Ellis.
• Provides members with the opportunity to receive group supervisory “feedback”.
• Participants continue personal therapy.
📖 Cognitive Therapy and Self-Help, Aaron Beck and Cognitive Therapy, Chapter 12. Practical Applications of Cognitive Psychology. Theories of personality and personal growth. Frager R. Page 288. Read online
...
0003
Based on the Beck approach, a variety of techniques have been developed that focus on specific problems and require relatively short-term therapy (Beck, Rush, Shaw & Emery, 1979; Emery, 1981; McMullin, 1986).
Their goal is to modify the negative or self-defeating automatic thought processes or perceptions that seem to perpetuate the symptoms of emotional disorders. Either directly or indirectly, these techniques negate, question, or restructure clients' perceptions or understanding of themselves and their life situations. nine0005
In cognitive therapy, a collaborative, almost collegiate relationship is established between therapist and client. The therapist does not pretend to know the client's thoughts and feelings, but invites the client to explore and critically examine them for himself. In cognitive therapy, clients resolve their own problems; they have direct access to perceptual and thought patterns that intensify inappropriate feelings and behaviors, and they are able to change those patterns.
Unsurprisingly, cognitive therapy has contributed to many self-help publications. In fact, much of the popular literature on how to assert yourself, increase your self-esteem, manage your anger, get out of depression, save your marriage or relationship, and just feel good is based on the work of cognitive therapists (Burns, 1980; Ellis & Harper, 1975; McMullin & Casey, 1975).
Perhaps more than anyone else did Albert Ellis (1962, 1971, 1974) popularize the methods of cognitive therapy. His assertive tactics of confrontation and persuasion won him supporters among therapists and non-specialists. Ellis' approach is known as rational-emotive therapy (RET). Based on the idea that irrational beliefs cause emotional distress and behavioral problems, RET uses logic and rational reasoning to highlight and combat the irrationality of thought that supports unwanted emotions and behaviors. Although more confrontational than other types of cognitive therapy, Ellis's approach is characterized by the sound logic inherent in all cognitive methods. nine0005
The logic of the cognitive approach can be expressed in terms of the following four principles (Burns, 1980, pp. 3–4): 1) when people are depressed or anxious, they think in an illogical, negative manner, and commit involuntary actions to their own detriment; 2) with a little effort, people learn how to get rid of harmful thought patterns; 3) when their painful symptoms disappear, they become happy and energetic again and begin to respect themselves; 4) these goals are achieved, as a rule, within a relatively short period of time through the use of simple methods.
nine0005
The first step is to become aware of your automatic thoughts and identify any distorting patterns. Burns (1980, pp. 40–41) describes the following ten types of distortions that commonly affect the thinking of depressed people:
“1. All-or-nothing thinking. Man sees everything in black and white. For example, failure to achieve perfection is seen as a complete failure.
2. Overgeneralization (overgeneralization). Viewing a one-time negative event as confirmation of a pattern of never-ending defeat. nine0005
3. Mental filter. Focusing solely on one negative detail until the entire experience is presented in a negative light.
4. Diminution of the positive. The person insists that positive experiences are for some reason unimportant, and thus retains a negative view despite all evidence to the contrary.
5. Wrongful conclusions. A person draws negative conclusions despite the fact that there are no specific facts to support them.
This happens, for example, when a person arbitrarily concludes that someone else is reacting negatively to him, without trying to find out whether this conclusion is true. Or a person is so afraid that events will take a bad turn that he begins to believe that this is exactly what will happen. nine0005
6. Exaggeration (treatment as a catastrophe) (catastrophizing) or understatement. Exaggeration of the significance of some incidents (for example, one's own mistakes) or downplaying their importance (for example, one's positive qualities).
7. Emotive reasoning. The assumption that one's own negative emotions necessarily reflect the true state of things: "It seems to me so, therefore, it is so."
8. Calls "must". nine0029 Encouragement of oneself to something with the words “should” and “shouldn’t”, as if a person were unable to act without psychological self-coercion. When the "should" is directed at oneself, feelings of guilt may arise; when it is directed at others, the person may experience anger, frustration, or resentment.
9. Labeling and erroneous labeling. Use of negative designations in case of a mistake, instead of describing what happened. For example, instead of saying, "I lost my keys," a person labels themselves negatively: "I'm a slacker." If a person is not happy with someone's behavior, a negative label can be placed on the other person, such as "He's a scoundrel." Mislabeling refers to the description of some event in an emotionally overloaded language that is not accurate. nine0005
10. Personalization. Seeing oneself as the cause of some external event for which one is not really primarily responsible.
When distortions in the habitual, automatic thinking of a person are discovered and correctly identified, it becomes possible to change thoughts, replacing distorting ideas with rational and realistic ones. For example, a person who has been let down by a friend may cling to the thought, "I'm a real simp and a complete fool." This reaction is an example of mislabeling and all-or-nothing thinking.
Rational, realistic thoughts that more accurately describe what is happening might be: “I made a mistake in trusting this friend” and “I don’t always know when I should and when I shouldn’t trust a person, but in time I will get better at this ". Cognitive therapists believe that with the concentration of attention and the client working hard enough with the help of the therapist, automatic thoughts and their associated distortions can be eliminated. They can be replaced by rational, precise thoughts, leading to a happier and healthier lifestyle. nine0005
For reflection. Negative Thinking Patterns
Try the following experiment to help you better understand your negative thinking patterns.
When you are anxious, depressed, upset, or just a little sad, watch the thoughts spontaneously arise and disappear in your mind. Allow thoughts to come and go without judging, suppressing or trying to change them in any way. Just keep track of them for a few minutes.
