What is REBT?
REBT is viewed by many as the first Cognitive Behavioral Therapy (CBT).
Prior to developing REBT, Dr. Ellis practiced as a psychoanalytical therapist in private practice where he provided both individual and group therapy to clients.
He initially created a Behavioral Therapy approach that he used with a group of clients. He observed that clients in this group made more progress than the clients who received psychoanalytical therapy alone.
In later years, he explained that it was this observation, along with his gene for efficiency, that drove him to develop REBT.
Rational Emotive Behavioral Therapy (REBT) is a problem and solution-focused approach to therapy, developed by Dr. Albert Ellis in NYC in the 1950s.
Philosophy as Therapy
In developing REBT, Dr. Ellis went back to his first passion of philosophy, with the idea that philosophy in itself could be used as therapy.
Based on this premise, he used philosophical arguments to challenge clients’ irrational beliefs, and famously used humor to point out the absurdity of these beliefs.
Dr. Ellis then added his Behavioral Therapy to the new therapeutic approach, which eventually became REBT.
Humor is used by most REBT therapists as it has been proven effective in helping clients recognize the folly of their irrational beliefs.
REBT therapists are further collaborative and interactive in sessions, using both socratic and didactic questioning to help clients gain new perspectives.
The first step in REBT is to help clients acknowledge their problems, accept emotional and behavioral responsibility for these problems, and demonstrate a willingness to change.
REBT can be simplified into an ABC model, where A is the Activating event (situation), B the Belief system, and C the emotional and behavioral Consequences. REBT identifies eight Unhealthy Negative Emotions: Anxiety, Depression, Hurt, Shame, Guilt, Unhealthy Anger, Envy and Jealousy.
According to REBT, Unhealthy Negative Emotions (disturbed emotions) are caused by Irrational Beliefs.
There are four categories of Irrational Beliefs:
Demandingness (of self, others, or the world)
Self: I HAVE TO always do an exceptionally good job.
Others: YOU MUST think I’m doing an exceptionally good job.
The world: THE WORLD SHOULD always be an easy place to live in and not give me too many hassles!
Very few things are truly absolutes (Should, Must, Have to, Need to). As we examine these absolutes, we will find they are more of a want, or a desire. It is important to recognize that we will never get emotionally unhealthy by wanting something. It is when we translate our wants to demands that we get emotionally unhealthy.
We then apply, one or several, extreme evaluations (Global Rating, Frustration Intolerance, Awfulizing) to that which we demand, adding additional fuel to our fiery emotions.
Global Rating (of self, others, or the world)
Self: If I make a mistake and others judge me, then it would mean that I’M NOT GOD ENOUGH and that THERE’S SOMETHING INHERENTLY WRONG WITH ME.
Others: You are a COMPLETELY ROTTEN PERSON if you criticize me.
The world: The world is a HORRIFIC PLACE to live in if it gives me too many hassles!
No one person is completely and inherently bad. People may behave badly but that doesn’t make the person completely and inherently bad at all times. Instead of rating the behavior, action, and outcome, which would be more realistic and helpful, we tend to rate our (others/the world) whole being and existence.
Frustration Intolerance (of self, others, or the world)
Self: I CAN’T TOLERATE doing this boring and tedious task so I’m not going to do it.
Others: I CAN’T BEAR you rejecting me so I won’t let you get close.
The world: I CAN’T STAND the world giving me any hassles so I’m going to isolate at home!
We can usually tolerate more than what we give ourselves credit for. We may be uncomfortable, but if we realistically examine the “intolerable” situation, we will come to see that we could tolerate it. It may be very difficult to tolerate, but we won’t perish.
Awfulizing (of self, others, or the world)
Self: It would be one hundred percent AWFUL if I don’t succeed.
Others: It’s CATASTROPHIC when others don’t approve of me.
The world: It’s HORRIBLE whenever the world gives me any hassles!
Some things are truly awful such as a severe medical condition, and these true awful situations are not to be challenged. However, we frequently awfulize situations that are not truly awful, and in so doing, create unnecessary drama.
I offer rebt to clients in New York State. Want to try it? Get in touch today.
“I’m an old man and have known a great many troubles, most of which never happened.”
~Mark Twain
Irrational Beliefs are frequently developed during earlier times in our lives by certain difficult experiences or relationships.
Having an awareness of how and when these beliefs were formed is good, but it’s not enough to change and “get better.”
Unless these beliefs are challenged and changed, the person holding these beliefs will continue to seek out evidence for its validity.
Hence, whenever an unfortunate situation arise, which is unavoidable, the Irrational Beliefs will be validated, resulting in disturbed emotions such as anxiety and depression.
Changing our negative and self-critical inner dialogue is not an easy task and requires practice and repetition. It’s similar to anything else we set out to do, whether it’s learning to play a new instrument or a sport: In order to get better we need to practice.
Irrational Beliefs and Unhealthy Negative Emotions are accompanied by problematic and Maladaptive Behaviors such as Avoidance, Procrastination, Isolation, People-Pleasing, Emotional Eating, Lashing Out, etc.
These Maladaptive Behaviors frequently trigger additional Irrational Beliefs and Unhealthy Negative Emotions.
Consequently, it is equally important to address and change the Maladaptive Behaviors, as we simultaneously challenge and change the Irrational Beliefs.
