Part 1: What is REBT?
REBT stands for Rational Emotive Behavior Therapy. While it was first created in the 1950s, it still isn’t as widely known as other types of therapy meant to help us understand self-expression and adopt a life of happiness. The main concept of REBT is that our surroundings and situations don’t make us upset. Rather, the beliefs we carry and the views we have are what contribute to anger, frustration, etc. REBT therapy takes an action-oriented approach, helping individuals manage irrational beliefs and learn how to deal with their emotions and behaviors in healthier ways. When your goals are blocked, you can choose how to respond. REBT can help you respond in ways that are more realistic and healthier in general.
Let’s take a closer look at what to expect from REBT and whether it’s the right option for you.
The Main Concepts of REBT
Dr. Alber Ellis created REBT, and along with it, he developed the ABC model to make it easier for people to understand their own beliefs, behaviors, and emotions:
A. A situation occurs.
B. You have a specific belief about that situation.
C. You react with your emotions to that belief.
In some cases, your beliefs and feelings about a particular situation might be correct and valid, but your reaction is over-blown. Other times, you might not have realistic beliefs, and your reaction is going to reflect that. Simply put, “A” is what ultimately causes “C.”
Dr. Ellis also cited that there are three basic irrational beliefs that depict how we view ourselves, others, and the world at large. These “musts” cause you to believe that you have to do exceptionally well and win the approval of others. They make you believe other people must treat you exactly how you want to be treated and that the world should give you what you want whenever you want it.
On paper, that might not sound very realistic, but many people deal with those internal beliefs, which end up manifesting themselves through unhealthy behaviors. For example, if you feel like you need to “perform” or be exceptional for others to approve of you, you’re likely to live a life filled with anxiety and low self-esteem.
How Does REBT Help?
It’s important for expectations and beliefs to be flexible instead of rigid. Rigidity will end up leading to unhealthy actions. REBT helps by changing irrational beliefs into more realistic ones, so you can learn to be flexible with your behaviors. Therefore, REBT brings in an aspect of Disputing—often known as the “D” of the ABC model. During your REBT sessions, your therapist will be the one to “dispute” your beliefs by asking questions. The goal is to help you see that your beliefs might be irrational, but it’s possible to change them.
Eventually, you’ll develop a sense of healthy acceptance, even when reality isn’t always what you want it to be. You’ll respond to situations in effective, realistic ways rather than letting your preconceived beliefs about something cause irrational behaviors. Each acceptance within the REBT model is unconditional—self-acceptance, other-acceptance, and life-acceptance.
Is REBT Right for You?
REBT can be used to help with a variety of conditions. It’s been proven to be effective for depression, low self-esteem, and even panic disorders. Some people even choose REBT to deal with career burnout and illogical thoughts related to their jobs.
If you’re interested in learning more about REBT and how it might benefit you, don’t hesitate to reach out. Together, we can help you dispute your irrational beliefs and change the negative behaviors keeping you from the happiness you deserve. I’m happy to answer any questions.