Part 2: How Does REBT Work?

Previously, we covered the basics of Rational Emotive Behavior Therapy (REBT), including how it began and what it’s commonly used for. As a reminder, REBT helps people challenge and question their negative emotions and beliefs, so they can transform irrational and unrealistic beliefs into positive ideas and values that can improve their overall well-being and keep them focused on reality. But how does REBT really work? What can you expect from a typical session?

Let’s dig a little deeper into the ins and outs of REBT so you can determine if it’s the right type of therapy for you. The more you understand the process, the easier it will be to determine if it fits your needs.

Understanding the Basics of REBT

REBT utilizes an ABC model to show how people perceive specific circumstances: 

A – Activating event

B – Belief

C – Consequences

Essentially, the activating event is what triggers a specific belief. When you have unrealistic beliefs or behaviors in response, you will face consequences that could be harmful or detrimental to your well-being. During REBT, your therapist will help you apply the ABC model to situations in your everyday life.

What Techniques Are Used in REBT?

The first step is often recognizing which beliefs are causing distress. Typically, if you’re holding onto “I must” or “I can’t” ideas, those beliefs hold you back from your own happiness. For example, if you think that you have to be perfect in everything you do and fail at something, it will lead to feelings of anxiety, depression, and low self-esteem. Your therapist will discourage you from using these absolutes once you get to the bottom of those negative beliefs.

You’ll then learn how to solve problems effectively by taking on the “activating event.” Depending on what triggers you, those problem-solving skills could include conflict resolution, social skills, or assertiveness. Once you have a strong understanding of your activating events, you’ll move on to cognitive restructuring. This will help you dispute any irrational beliefs and reframe your way of thinking. You’ll also learn coping techniques to deal with situations that might be triggering but are out of your control. Things like mindfulness, meditation, and deep breathing exercises can help you feel calm when you’re struggling to think rationally.

Learning Acceptance

One of the last things you’ll learn through REBT is acceptance. You’ll learn to accept yourself, others, and life itself. When it comes to self-acceptance, you’ll realize that every person (including you) has positive and negative qualities. You don’t need to look at yourself in extreme absolutes to focus on your strengths and work on your weaknesses. Accepting others is the realization that not everyone will treat you fairly. Not everyone will be nice to you. Those individuals are no less worthy of your respect. 

Finally, you’ll recognize that life won’t always go according to plan. There will always be unpleasant things to deal with and bumps in the road that are out of your control. However, learning how to accept that can make those situations more bearable and less overwhelming.

REBT has been proven to reduce irrational beliefs and lead people to change negative or harmful behaviors. When you’re able to change your negative responses to certain situations, you’ll end up leading a happier life full of contentment. You won’t hold onto extremes so tightly, and you’ll be more likely to enjoy the spontaneity of life.

If you’re interested in learning more about how REBT works or what you can expect from this short-term therapy, don’t hesitate to contact me. I’m happy to answer questions you may have about Rational Emotive Behavioral Therapy or help you set up an appointment as soon as possible.