Rational Emotive Behavior Therapy (REBT)
Rational Emotive Behavior Therapy, simply referred to as REBT, is a type of psychotherapy that was formed in the 1950s by Albert Ellis. This therapeutic approach can help you pinpoint irrational beliefs and negative thought patterns that trigger behavioral or emotional problems. Compared to traditional talk therapy, REBT therapy is more action-focused. With the help of a REBT therapist, you will create strategies to replace your negative, unhealthy thoughts with more positive, realistic ones.
Background Information on Rational Behavior Therapy
When you think of the term “psychotherapy”, your mind may take you to an image of someone lying down on a couch, spewing verbiage about their day. REBT was actually created by Ellis as an alternative to traditional therapy. REBT is a form of the evidence-based therapeutic modality of Cognitive-Behavioral Therapy (CBT).
That is to say, when you take part in REBT counseling, you will not just be telling your behavioral therapist about what is bothering you with no real basis on changing thought processes and behavioral patterns. Ellis’ approach to psychotherapy is more philosophical in the sense that this therapy form was created to manage intrusive thoughts. When you do not live up to the intrusive thought you are having, it can produce unhealthy behaviors and even multiply your irrational thoughts.
What mental health conditions is Rational Emotive psychoTherapy used to treat?
REBT can help people with a wide range of issues.
Studies show that Rational Emotional Behavior Therapy is successful for:
How REBT Therapy Works at Anchor Therapy
At Anchor Therapy, we have fully-licensed REBT therapists who are trained to help you feel like your best self again.
Under the principles of REBT, it is understood that your cognition, emotions, and behaviors are all linked to one another. If you want to comprehend the effect that a specific event or situation had on you, you must first examine the beliefs that you hold about that experience and, eventually, assess the emotions that arise from those beliefs.
One of the primary goals of REBT counseling is to help you respond to a given situation that would typically trigger feelings of anxiety, stress, or other negative feelings in a rational manner. When you are faced with a stressful situation in the future, you will be prepared and be emotionally healthy enough to understand that success is not possible in every situation. Sometimes, it is enough to learn from the situation and proceed with your daily life.
REBT has a few core principles that it operates under. Here are the three main beliefs of Cognitive Emotive Therapy that are used at Anchor Therapy:
Even when you are going through a difficult time or make a mistake, you are worthy of self-acceptance. Shame and guilt are not necessary components on your self-help journey.
Even when someone acts in a manner that you do not agree with, they are worthy of acceptance.
You cannot avoid negative things in life. It is impossible for life to be positive at all times and, to think that, is irrational.
We offer in-person counseling sessions at our downtown Hoboken, New Jersey office. For those who prefer virtual counseling, we have that option as well! We offer online REBT counseling to all residents of New Jersey, including Bergen County, Jersey City, and Montclair. Lastly, we offer online therapy to residents of Florida and New York too.
The ABC’s of cognitive emotive therapy (REBT)
REBT has its roots in the generalization that most people want to do well in life. For instance, you may have a goal for yourself of getting your dream job and climbing the corporate ladder to the top of success. Although this is a noble goal, irrational thoughts and feelings can be an obstacle at times. The beliefs that you form from these thoughts typically alter how you view events and situations for the worse.
Luckily, in REBT therapy, you will learn ways to turn off these outside noises so your mind gets rid of the static and is clear to think more positive thoughts grounded in reality. This is where the ABC model of REBT comes into play.
A big concept in REBT counseling is the ABC model. While you may be quick to point at external events and blame them for any unhappiness you are experiencing, the ABC model actually reveals to you that your happiness is in your own hands. It is your interpretation of outside events that are truly causing you psychological distress.
“ABC” is an acronym for:
A: Activating event - Something occurs in your environment. This is the event that triggers a negative reaction or response.
B: Belief - Your thoughts about the event or situation
C: Consequence - Your emotional response to your belief
During REBT psychotherapy, your REBT therapist will help you learn how to apply the ABC model to your everyday life.
Emotive Behavior Therapy: ABC Model in Action
Let us say that you and your spouse got into a fight. Your spouse says that they need to take a drive to clear their head while you stay home. About 30 minutes go by and you decide to call them, but they do not answer. At this moment, your head may begin to swell with uncomfortable and negative thoughts.
In the above case scenario, you may be thinking:
“Relationships never work out for me.”
“I am destined to be alone for the rest of my life.”
“They are ignoring me because they are done with me.”
Now, let us apply the REBT ABC model to this situation:
A) Activating event or situation - Your spouse not answering their phone
B) Beliefs or irrational thoughts you have about the situation - That your spouse is done with you and you will be alone.
C) Consequences, often distressing emotions triggered from your irrational thoughts and beliefs - You may feel unworthy and feel low levels of self-confidence.
In this model, REBT can teach you how to reframe your thoughts as to why your spouse did not answer the phone. Perhaps your spouse did not have bluetooth hooked up in the car to answer their phone while driving. Or, maybe your partner needed just a little bit more time to decompress. There is no reason to jump to the conclusion that something is wrong with you and you will never find a good partner.
If you find yourself in a similar situation or being depressed over your relationship, REBT can also work in a preventative way. In this case, a REBT counselor may help you spot an activating event for your current issue prior to having you discover your beliefs which led to your negative feelings. Then, your REBT therapist can work with you to change your beliefs and your emotional response which led to the issue at hand.
Rational Emotive Therapy: Techniques Used in Behavioral Therapy
REBT therapy uses three main techniques which work alongside the ABC model of REBT therapy. Depending on your REBT counselor, each therapist has their own therapeutic approach, altering your treatment plan according to your symptoms and mental health goals.
Problem-solving skills
When (A) an activating event occurs, you can activate your problem-solving techniques.
In REBT, you will learn problem-solving techniques, such as:
Social skills
Problem-solving skills
Assertiveness
Decision-making skills
Conflict resolution skills
2. Cognitive restructuring techniques
A cognitive restructuring technique will help you alter irrational beliefs (B).
Cognitive restructuring techniques can include:
Humor and irony
Challenging irrational thoughts
Reframing events (looking at them in a different way)
Logical or rationalizing techniques
Guided imagery or visualization exercises
Exposure to a feared circumstance
3. Coping techniques
When you are experiencing (C) the emotional consequences of your irrational thoughts, coping techniques come into the picture.
Coping techniques vary from person-to-person, but they may include:
Hypnosis
Meditation
Relaxation
It is likely that your behavioral counselor will give you some work to do in between your sessions together so you can apply these techniques to real-life situations. For example, let us say that you are exposing yourself to one of your feared situations. After doing so, your licensed mental health counselor near you may have you write down how this made you feel in a journal. Then, you can reflect on how your response made you feel.
Common Irrational Thoughts that Rational Emotive Behavior Theory (REBT) Therapists Address
When you start REBT therapy, you will quickly realize that underlying beliefs can produce psychological distress. Most commonly, these manifest as absolutes in your life. Think about every time you muster a “I must”, “I should”, and “I cannot” kind of statement.
Here are some common irrational beliefs that are addressed in Rational Emotive Behavior Therapy REBT:
Feeling like you have no control over your own happiness. Your joy and satisfaction is not based on external forces, like situations, events, or people.
Believing that you will be happier and more positive if everything in life goes exactly as planned. Unfortunately, there is no way to avoid life’s challenges and hardships and, more often than not, these are the circumstances in which we grow and learn more about ourselves.
Feeling upset over the actions of other people. You cannot control what other people say or do, but you can control how you react to it.
Believing that you must be perfect at everything you do to have value. You are valuable and worthwhile just as you are now- you do not need external successes to validate who you are as a human being.
When you hold beliefs like the ones outlined above, it is difficult to respond to triggering situations in a mentally healthy way. When you have rigid expectations of yourself and other people, it will only lead to anxiety, disappointment, and regret.
Benefits of Rational Emotive Psychotherapy (REBT) treatment
REBT is an action-oriented approach to evidence-based psychotherapy. This form of mental health counseling produces results because it actively helps you gain control over your emotions, cognitions, and behaviors.
Research has proven that Rational Emotive Behavior Therapy is effective at altering behavior and lessening irrational thoughts.
Some of the main benefits of REBT treatment encompass the following:
Enhanced quality of life and overall health
Improved school performance and social skills
Lowered feelings of anger, anxiety, depression, and distress
REBT can be used in many situations. Its focus is on education and having you take action towards your mental health goals. Therefore, it is effective for several mental health conditions and emotional struggles. Long-lasting change can occur by attending REBT counseling at Anchor Therapy.
Rational emotive behavior counseling may seem like a daunting, long process at first, and that is understandable. Facing your irrational thought patterns head-on is hard. At times, it may feel like it is simply easier to accept the unhealthy beliefs and try to move on with your life in whatever way you can, but that does not produce change. Nothing changes if nothing changes. So, if you are struggling mentally and emotionally, seeking the help of a REBT therapist near you who suits your needs is a good next step in your mental health journey.
The process of altering your thoughts is hard and may even include getting rid of beliefs you have harvested since you were a child, but it is a necessary step in the process. REBT therapy teaches you life-long lessons because it is not a passive process. You will have to step outside of your comfort zone and do things you have never thought of doing before because that is what creates change.
How Can I Start Rational Emotive Behavior Therapy at Anchor Therapy?
WORKING WITH anchor therapy IS EASY
Fill out the contact form below.
Once we receive your Contact Form, one of our Intake Coordinators will respond to your email. In their email response, they will connect you with a REBT therapist on our team who suits your needs.
Take pride in taking this first step on your mental health healing journey!
