Have you heard of the REBT approach in psychotherapy? Read on to learn if this approach is right for you, and how it can it help anxiety, depression, and chronic overthinking.
Today, there are many different approaches to psychotherapy. And yes, some of them are similar, while others are completely different. In this blog post, we’ll introduce you to REBT, its origins, worldview, and what it’s like to work with an REBT therapist.
History of REBT
REBT (Rational Emotive Behavior Therapy) is one of the earliest cognitive approaches. The two main therapies in this tradition are CBT (Cognitive Behavioral Therapy) and REBT.
CBT was developed by Aaron Beck in the 1960s.
REBT was developed earlier, in 1955, by Albert Ellis.
It draws inspiration from Stoic philosophy. One of REBT’s core ideas comes from the ancient philosopher Epictetus, who said, “We are not disturbed by events themselves but by our opinion of them.”
Both CBT and REBT believe that our emotions and behaviors stem from our thoughts.
What Does This Look Like in Real Life?
Let’s say the same event happens to me, to you, or to your friend, such as a divorce, a flat tire, job loss, or adapting to a new country. Will we all react in the same way? Will we feel the same emotions, behave the same, or have the same thoughts? Probably not.
That’s because our emotional and behavioral responses are shaped not just by the event itself but by what we think and believe about the event.
An Example: One Event, Two Reactions
Imagine two friends who work at the same company. One day, they’re both laid off.
- The first friend is furious. He shouts, becomes depressed, stops job hunting, and begins to see himself as worthless.
- The second friend also feels sad and angry, but he quickly makes a plan. He looks at his options and starts applying for new jobs.
What’s going on here?
REBT’s Take on the Situation
REBT explains that while both friends experienced the same event (job loss) their reactions were shaped by their beliefs about what happened.
- The first friend believed that losing his job was absolutely unacceptable, that it was a catastrophe, and that it made him less worthy as a person.
- The second friend didn’t like the situation, but he didn’t believe it was unbearable or that it defined his value.
Rigid Beliefs Lead to Suffering
The more rigid and demanding our beliefs are, the more likely we are to react in unhealthy and unhelpful ways.
If we think something must not happen, or that something else must happen, and anything else is awful, unbearable, or catastrophic, then we’re more likely to feel intense negative emotions. These can include anger, anxiety, depression, jealousy, or hurt. We may even start devaluing ourselves or others.
What Does REBT Actually Do?
REBT helps uncover these rigid beliefs. Together with a therapist, you work to challenge and dispute them on a cognitive level. You then create new, more flexible thoughts and practice them in real life using a variety of exercises.
This can lead to changes in how you feel, behave, and even how your body reacts physiologically.
In My Practice
As a trained REBT therapist, I use techniques like:
- Imagination
- Behavioral exposure
- Mindfulness
- Disputation
- and much more
Disputing your beliefs is just the first step. We then build new, helpful beliefs — ones that empower you. And we strengthen those beliefs with tools and tasks, so they become your go-to mindset. The result? Healthier emotions and more adaptive behavior.
Why I Chose REBT
I love cognitive approaches in general, but REBT holds a special place for me.
It combines work with thoughts and behavior. There’s structure, which helps track progress through client self-ratings and visible changes.
I also love that REBT turns us into researchers of our own minds. It encourages us to observe, investigate, and actively change our thinking. It’s not just passive, which I find most powerful. It’s truly a hands-on journey.
Is REBT the Right Approach for You?
REBT might be a great fit if:
- Your focus is on present-day problems
(e.g., “I feel a lot of anxiety about…” or “I get angry in many situations right now…”) - You feel stuck in repetitive patterns
- You want to be an observer, researcher, and active participant in your own change
- You prefer a direct, structured approach with real-life tasks and tools
- You want to learn how to apply therapy tools to different situations in your life
REBT is a rich and flexible method that uses both cognitive and behavioral techniques. It may not be an easy road, but it’s definitely a dynamic and empowering one.
REBT May Help With:
- Obsessive-compulsive disorder (OCD)
- General anxiety
- Health anxiety
- Phobias
- Social anxiety
- Depression
- Anger
If you’re experiencing any of these issues, the REBT approach might be just what you need to move forward.
Ready to dive deeper? Learn more about how to find the right therapist for you and explore our network of experienced professionals trained in REBT and other evidence-based approaches.
