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Introducing REBT: A Short-Term, Self-Help Approach to Lasting Change

Rational Emotive Behavior Therapy (REBT) is a short-term, self-help treatment developed by psychologist Dr. Albert Ellis in the 1950s. Since its introduction at the 1956 American Psychological Association convention, REBT has been extensively researched and proven effective in treating a wide range of psychological disorders, including depression and anxiety. Today, thousands of therapists worldwide practice REBT.

Short-Term Focus REBT is designed to be brief and focused, typically lasting anywhere from a few sessions to a few months, depending on the individual's needs. This goal-oriented therapy works to bring about significant change in a relatively short period of time.

Self-Empowerment REBT emphasizes self-help, empowering individuals to become their own therapists. By learning and practicing REBT techniques, people can continue to apply the principles on their own, fostering long-term emotional well-being even after therapy ends.

The Role of Beliefs in Psychological Distress While biological factors, traumatic events, and developmental experiences significantly impact psychological functioning, REBT posits that psychological disturbances are not solely the result of these factors. Instead, it highlights the role of core extreme and rigid attitudes toward ourselves, others, and life. These beliefs often play a primary—and decisive—role in emotional and behavioral disturbances.

Flexible vs. Rigid Beliefs Imagine facing a situation with a high likelihood of failure. Now, compare these two beliefs:

• Rigid belief: "I must not fail at anything."

• Flexible belief: "I don’t want to fail, but failure happens."

If failure occurs, as it often does, the rigid belief limits your emotional and behavioral responses. It is likely to lead to a harsh self-condemnation of the self, such as: “If I fail, it would be horrible; I would be a total loser.” This would in turn lead to extreme emotions like debilitating anxiety. In contrast, the flexible belief might lead to a more balanced response: “If I fail, it would be difficult, but it just proves I’m human,” resulting in concern rather than extreme anxiety.

Rigid beliefs typically result in extreme emotions and behaviors, such as avoidance or substance use to manage the anxiety. Flexible beliefs, on the other hand, foster healthier emotional and behavioral responses, offering a broader range of more realistic and productive options. REBT identifies the rigid and dysfunctional beliefs and replaces them with more functional, realistic and flexible alternatives.

Reframing the Past When it comes to past events, REBT acknowledges that while these cannot be changed, your attitude toward them can. By identifying extreme, irrational judgments about your role in past events and replacing them with more balanced alternatives, you can create more functional emotional and behavioral reactions.

In Summary REBT is a short-term, goal-oriented therapy that helps you reach your emotional and behavioral potential by identifying and replacing dysfunctional attitudes toward yourself, others, and life with healthier alternatives. Once you understand these concepts, you can maintain lasting change by effectively becoming your own therapist.

The REBT Process

Rational Emotive Behavior Therapy (REBT) sessions typically follow a structured, goal-oriented approach. Dr. Albert Ellis originally referred to this as the ABC model, which has since evolved and been refined. I now refer to it as the REBT process. 

1. Agenda Setting: The therapist and client collaboratively set the agenda for each session. The principle here is that a problem well-defined is already half solved. Clients often come with multiple concerns, so the therapist helps prioritize which issue to address, depending on the time available. This helps maintain focus and ensures productive sessions.

2. Identifying the Activating Event and Inferences: 

   1. The first step is to identify the what, the when, the where and the who. This refers to the specific situation or event that triggered the client’s emotional distress or dysfunctional behavior. This activating event can be internal (such as an intrusive thought) or external (such as a confrontation with a relative). The event may relate to the past, present, or even future concerns.

   2.  We then discuss and describe any inferences the client might have about the event. This could include opinions as to why the event happened as well as the possible negative outcomes.

3. Material, Emotional and Behavioral Consequences: Once we have a clear idea as to the activating event and the client's opinion as to why it happened we move on to identify the emotional and behavioral consequences attributed to the event. 

   1. Behavioral consequences are the actions taken (or avoided) in response to the event. Examples include: “I avoided answering the telephone,” “I locked myself in my room,” or “I quit my job.”

   2. Emotional consequences refer to the feelings that arise from the beliefs. These are often summed up in a single word or phrase, such as shame, guilt, anger, depression, extreme sadness, debilitating anxiety, envy, or jealousy.

4. Identifying Core Beliefs and Derivatives: 

   1. The therapist and client then work to identify the client’s core beliefs, especially those rigid, demanding thoughts like "must," "should," "have to," or "need to." These beliefs often take the form of statements like “I must not fail,” “I should always be liked by others,” or “Things have to go perfectly.”

   2. Additionally, the therapist helps identify the extreme, judgmental offshoots of these beliefs, which can include:

      1. Awfulizing: Imagining the worst possible outcomes or overgeneralizing the negative impact of an event.

      2. Frustration intolerance: Believing, “I can’t bear this,” or “I can’t stand it.”

      3. Global assessments: Making sweeping judgments about oneself, others, or life, such as, “I’m a horrible person,” “You’re a horrible person,” or “Life is horrible.”

5. Challenging and Disputing Beliefs: Once these irrational beliefs are identified, the therapist helps the client challenge them. This is done through a series of questions designed to dispute the validity and usefulness of the belief:

   1. Is there any evidence to support your belief?

   2. How well is that belief working out for you?

   3. If a child asked you for advice, would you tell them to hold the same belief?

6. Exploring and Developing New Beliefs: If the client recognizes that their belief isn’t serving them well, the therapist assists in developing new, more rational alternatives. Together, they explore the emotional and behavioral consequences of adopting these new, healthier beliefs.

7. Assigning Homework: To reinforce the work done in therapy, clients are often given homework. These assignments may involve practicing the disputing of irrational beliefs, monitoring thoughts and emotions, or trying out new behaviors in real-life situations.

8. Review and Feedback: At the end of each session, the therapist and client review the progress made, discussing any insights or breakthroughs. The therapist provides feedback and encouragement, supporting the client in continuing to work on their irrational beliefs between sessions.

9. Scheduling the Next Session: Finally, the therapist and client set the date for the next session and address any administrative details.

Emotions in REBT

Generally, we tend to categorize emotions as positive or negative, pleasant or unpleasant. Naturally, we strive to experience the positive ones and avoid the negative. However, Rational Emotive Behavior Therapy (REBT) offers a different perspective. Instead of labeling emotions as good or bad, REBT classifies them as either healthy or unhealthy or functional or dysfunctional. Healthy and functional emotions help us enjoy life and effectively cope with its challenges, while unhealthy emotions interfere with our well-being and hinder our ability to navigate difficulties. This distinction shifts the focus of therapy from avoiding emotions to understanding and transforming them to support mental health.

Let’s explore some so-called 'negative' emotions that are actually beneficial when understood and managed properly. Fear, for example, is a primary reason people seek therapy. Fear occurs when you believe something bad might happen and feel powerless to prevent it. While often uncomfortable, fear plays a crucial role in our emotional makeup, serving a functional and adaptive purpose when experienced at the right intensity.

Consider the scenario of taking an important exam. To perform at your best, you need to be focused, alert, and fully engaged—not overly relaxed, as you might be while watching a movie or lounging by a pool. A certain level of fear or nervous energy can sharpen your concentration and help you perform at your peak. However, if fear escalates into debilitating anxiety, it becomes counterproductive and can undermine your success. In extreme cases, you may even freeze, unable to complete the test.

Other emotions, such as sadness, anger, shame, envy, and jealousy, also have both healthy and dysfunctional versions. Healthy anger allows you to assertively manage a threat, while sadness helps you process a loss in a constructive way. Likewise, a healthy sense of jealousy can motivate you to nurture a valued relationship. On the other hand, unhealthy emotions—such as rage or depression—can have destructive consequences. Understanding these distinctions makes it possible to work with our emotions in ways that enhance mental and emotional well-being.

REBT therapists operate from the principle that the difference between healthy and unhealthy emotional experiences lies in how we interpret events and the core beliefs we hold about ourselves, others, and life itself. By helping clients identify the underlying irrational beliefs that lead to unhealthy emotions, REBT promotes the development of more rational beliefs and effective coping strategies. This process reduces emotional distress, improves resilience, and enhances overall psychological well-being.

Online Resources for REBT

There are several online resources where you can learn more about Rational Emotive Behavior Therapy (REBT) and its principles. Here are a few to get you started:

1. Walter J. Matweychuk, PhD

   • Website: rebtdoctor.com

   • Dr. Matweychuk's site is one the more complete resources on the web specifically aimed at educating both the general public and professionals on all things REBT. Dr. Matweychuk holds a public educational session on ZOOM every Saturday morning at 9:00 AM EST. A volunteer brings up an issue and Dr. Matweychuk processes it demonstrating the strategies and principles of REBT.  Afterwards, the floor is opened for questions from the audience. There is no charge for attendance.

2. Albert Ellis Institute (AEI) Website:

   • Website: Albert Ellis Institute

   • The official website of the Albert Ellis Institute provides a wealth of information on REBT, including articles, videos, and resources for both professionals and individuals interested in learning about REBT.

3. REBT Network:

   • Website: REBT Network

   • REBT Network offers a range of articles, videos, and self-help resources related to REBT. It's a valuable source for learning about REBT principles and techniques. It has an excellent collection of articles and materials for those practicing REBT

4. SMART Recovery:

   • Website: SMART Recovery

   • SMART Recovery is a self-help program that incorporates elements of REBT. While its primary focus is on addiction recovery, the website offers useful resources and tools related to REBT principles, especially in managing addictive behaviors.

5. YouTube:

   • YouTube is a valuable resource for finding video lectures and presentations by REBT experts. Search for channels or videos featuring Albert Ellis, Albert Ellis Institute, or other REBT therapists to access informative content.

6. Coursera and Udemy:

   • Platforms like Coursera and Udemy offer online courses on cognitive-behavioral therapies, including REBT. Look for courses taught by qualified instructors to gain a structured understanding of REBT.

7. Books and E-Books:

   • Many reputable books on REBT are available in both print and electronic formats. Look for titles by Albert Ellis, Windy Dryden, and other respected authors in the field. Many of the sources mentioned above have books and other media available exclusively on their sites.

When exploring online resources, remember to critically evaluate the credibility of the sources and seek information from reputable organizations, institutes, and professionals with expertise in REBT. Additionally, consider supplementing your online learning with practical application and, if needed, seek guidance from a trained REBT therapist for a more personalized understanding of the therapy.

Finding an REBT Therapist

Finding a Rational Emotive Behavior Therapy (REBT) may not be as easy as finding a therapist in general. However, here is a step-by-step guide to help you find a qualified and suitable REBT therapist:

1. Understand REBT: Before searching for a therapist, make sure you have a good understanding of what REBT is and what it entails. This will help you communicate your needs and expectations more effectively. The: What is REBT? section of this site is a good start.

2. Online Directories

   •  The Albert Ellis Institute:

     1. The Ellis Institute has an online therapist directory. It is populated with therapists who have had significant amounts of training in REBT

   • Psychology Today: This website has an extensive directory of therapists, including those who specialize in REBT. 

   • Therapist Directories: There are other therapist directories, like GoodTherapy, that allow you to search by location and specialization.

3. Credentials and Licensing: Ensure that the therapist is licensed to practice in your state or country.and check to see if they have received any formal training in the practice of REBT. Some therapists claim to practice REBT but have never received training in it. Here are some of the more well known REBT training facilities:

   • Albert Ellis Institute: This is perhaps the most renowned institution for REBT training in the US. Located in New York City, the Albert Ellis Institute offers various training programs, workshops, and certifications related to REBT. 

   • IAREBT This organization, based in the UK, provides resources and information related to REBT. They also offer training and certification opportunities for therapists.

   • Cognitive Behavioral Therapy (CBT) 

     1. REBT has many similarities to CBT which is also a very effective and well researched treatment modality but it is not the same as REBT. Many therapists are trained in CBT but have never received training in REBT. 

Criticisms of REBT

One of the purposes of this site is to help individuals decide whether REBT makes sense for them. To this end it may help to be familiar with some of the criticisms and concerns voiced about REBT over the years. It's important to note that these criticisms do not negate the effectiveness of REBT for many individuals but rather highlight areas of debate and potential limitations. The criticisms may also help you understand what makes REBT different. Here are some common criticisms of REBT:

1. Philosophical and Didactic Approach: REBT is known for its philosophical stance and direct, confrontational style. Some critics argue that this approach may not be suitable for all clients, as it can come across as overly confrontational or dogmatic, potentially alienating individuals who are not receptive to this style.

2. Simplicity and Reductionism: Critics have suggested that REBT's focus on irrational beliefs and the ABCDE model (Activating event, Beliefs, Consequences, Disputation, and new Effect) may oversimplify complex emotional and psychological issues. They argue that human behavior and emotions are influenced by numerous factors beyond beliefs.

3. Lack of Emphasis on Emotional Expression: REBT is often criticized for its limited focus on the expression and exploration of emotions. Some argue that it may not provide enough space for clients to process and understand their emotions fully.

4. Overemphasis on Rationality: Critics contend that REBT places excessive emphasis on rational thinking and may inadvertently invalidate or dismiss clients' emotions or subjective experiences. This can lead some clients to feel unheard or misunderstood.

5. Incompatibility with Some Disorders: REBT's confrontational and directive approach may not be suitable for individuals with certain mental health conditions, such as severe personality disorders or trauma-related disorders, where a gentler, more empathetic approach may be more effective.

6. Lack of Empirical Evidence for Distinctions Between ABCDE and Other CBT Models: Some critics argue that the distinctions made between the ABCDE model in REBT and similar models used in other forms of cognitive-behavioral therapy (CBT) lack sufficient empirical support. They suggest that the effectiveness of REBT may not be significantly different from other CBT approaches.

7. Cultural and Diversity Considerations: Critics have raised concerns about the cultural and diversity sensitivity of REBT, suggesting that its philosophy and techniques may not adequately consider the unique experiences and belief systems of diverse populations.

8. Limited Research on REBT's Long-Term Effects: While there is evidence supporting the short-term effectiveness of REBT, there is less research on its long-term effects and whether changes achieved during therapy are maintained over time.

It's essential to recognize that many of these criticisms have led to ongoing refinements and adaptations of the REBT approach. Additionally, the suitability of REBT, like any therapy, varies from person to person. Some individuals may find REBT's philosophical and directive style highly effective, while others may prefer or benefit more from other therapeutic approaches. As with any form of therapy, it's crucial for individuals to work with a skilled and compassionate therapist who can tailor the approach to their unique needs and preferences.