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Ellis trained as a clinical psychologist but found the options for treating his patients lacking. His dissatisfaction with the results he was seeing drove him to develop his own brand of therapy that emphasized action instead of talk. Read on to dive deeper into the theory behind REBT and look at some of the techniques and interventions that you might practice with this type of therapy. Before you continue, we thought you might like to download our three Positive CBT Exercises for free. These science-based exercises will provide you with detailed insight into Positive CBT and give you the tools to apply it in your therapy or coaching. This Article Contains:
A Brief Look at the TheoryRational Emotive Behavior Therapy is based on the idea that it is not the things that happen to us that cause our problems; it is our thoughts and thinking patterns that lead to the cognitive, emotional, and behavioral issues that challenge us (Dryden, David, & Ellis, 2010). This idea is captured in the acronym ABC: A – The activating event or adversity Ellis believed that far too much emphasis was placed on the activating events and that most of the consequences were actually determined by our beliefs (Albert Ellis Institute, n.d.). This was a significant shift from the prevailing ideas of the day, and it gave new hope to clients who were frustrated with their lack of results from traditional therapy; after all, if our beliefs are the real culprit rather than the events, then we have much more control over the consequences than we may have thought. REBT practitioners believe there are two categories of cognition: hot and cold. Cold cognition refers to the way we initially think about and understand what happens to us, while hot cognitions are evaluations of our cold cognitions (Turner, 2016). We don’t have much control over our cold cognitions, as those are formed early on and are generally not consciously understood; however, we can influence how we evaluate those cold cognitions. Further, REBT distinguishes between healthy negative emotions (or HNEs) and unhealthy negative emotions (or UNEs). HNEs follow from adverse events that we approach with rational beliefs and adaptive behaviors, while UNEs stem from irrational beliefs and maladaptive behaviors (Turner, 2016). REBT aims to help clients reduce these irrational beliefs and replace them with rational beliefs. Grounded in these innovative ideas, REBT was designed as a practical approach to help people learn techniques that would allow them to overcome their obstacles and cope with life’s challenges more effectively. What Techniques Does REBT Use?Many techniques fall within the realm of REBT, but there are three main types of techniques that clients will learn:
Each category of technique corresponds to part of the ABC model, giving clients techniques to use at each step. Problem-solving techniquesProblem-solving techniques are intended to help clients address the A in the ABC model, addressing the activating event or adversity head on. Popular problem-solving methods include:
Cognitive restructuring techniquesCognitive restructuring techniques are focused on helping the client change irrational beliefs (Clark, 2013). Techniques include:
Coping techniquesWhen a client can’t change the event and is struggling even though they are using rational thinking, coping techniques can help. These techniques can include:
Examples of REBT in ActionIn a typical REBT session, the therapist will likely go over the “ABCs” with the client.For example, here is a sample transcript from a session of REBT: Client: I had a really difficult presentation at work this week, and I totally blew it. Therapist: Tell me about it. C: Well, I stumbled a little while presenting, and I just felt so stupid. In the end, there were tons of questions from management that I didn’t anticipate, and that makes me feel like I missed the mark on the whole presentation. T: It sounds like you got your point across and engaged your audience, but maybe you didn’t give a perfect presentation. Why does that upset you so much? C: I feel like I must not be a very good employee if I don’t hit the mark every time. T: And so what if you don’t hit the mark every time? C: I guess it’s not that big of a deal to miss the mark every once in a while. T: We all make mistakes. It seems like it wasn’t giving an imperfect presentation that upset you; it was how you judged yourself afterward that made you feel down on yourself. C: Yeah, I think you’re right. I shouldn’t feel so bad though; everyone makes mistakes. At this point, the therapist will likely help the client come up with some statements based on their irrational belief that they must be perfect for every presentation. They might come up with statements like: “I must ace my presentation, or I am a bad employee.” Next, the therapist will help the client explore some alternative beliefs, like: “It’s okay to slip up sometimes.” If you’re interested in seeing how the professionals apply the principles and techniques of REBT, check out this four-video series from Albert Ellis and his protégé Janet Wolfe. Common REBT QuestionsSome of the most common questions in REBT relate to how it works and how it differs from other forms of therapy. For example, below are three common questions and the corresponding answers:
To dive even deeper into REBT, check out the Albert Ellis Institute’s Frequently Asked Questions section, where they tackle further questions like:
A Look at REBT InterventionsIf you’re wondering how REBT is put into practice with clients, this section is for you. There are tons of resources out there for practitioners or those interested in trying the techniques for themselves. Check out the activities, exercises, and worksheets listed below. 3 REBT activities and exercisesImagine the Worst Catastrophizing involves “worst-case” thinking and can be an extremely common cognitive distortion. Frequently, we fear the uncertainty of potential negative events, even despite a lack of objective facts to support their occurrence (Quartana, Campbell, & Edwards, 2009). Imagine the Worst… can be used when a client is attempting to avoid thinking about worst possible scenarios for fear of becoming even more anxious. In this exercise, they face that fear by envisioning it. This can help them realize that:
Blown Out of All Proportion This technique involves both imagery and humor, combining two of the cognitive restructuring techniques for maximum effectiveness. It builds on “worst-case imagery” for reasons that will become obvious. In a session, the therapist would ask the client to imagine that the thing they fear happening the most actually happened. However, instead of allowing the client to visualize it realistically, the therapist will guide them in visualizing it to an extreme, blow entirely out of proportion (Froggatt, 2005). When things are this exaggerated, they become funny. Laughing at their blown-up fears will help the client get control over them. This exercise isn’t right for every fear, but it can be extremely useful in many cases. You’ll find this intervention, with examples, in the Imagine The Worst PDF above. Disputing Irrational Beliefs (DIBS) Handout One of the most popular cognitive restructuring techniques is called disputing irrational beliefs (DIBS) or simply disputing (Ellis, n.d.). The point of DIBS is to question yourself on some of your limiting or harmful beliefs and essentially “logic” them out of existence. Here are the questions to ask yourself, outlined in our Disputing Irrational Beliefs Handout:
Although this technique can be highly effective for irrational beliefs, it will not always work for your deepest or long-held beliefs. These are harder to dispute but not impossible; Ellis recommends recording your irrational belief and several disputes to the belief, then listening to it repeatedly and even allowing your therapist, therapy group, or loved ones to listen to it with you. This technique has been adapted from Techniques for Disputing Irrational Beliefs by the Albert Ellis Institute into a client handout (Ellis, n.d.). For a more detailed exercise, check out our Challenging Questions Worksheet below. 3 REBT Worksheets (incl. PDF)Worksheets can make a great addition to REBT for clients or a satisfactory substitute for therapy in people with milder issues. Check out these three worksheets on REBT techniques below. 1. Increasing awareness of cognitive distortionsAlthough it’s not necessarily an REBT-exclusive technique, this worksheet can fit in nicely with an REBT focus. It guides the user through identifying the cognitive distortions (irrational beliefs) that they hold. First, the worksheet lists 11 of the most common cognitive distortions:
Once the user reads through the common cognitive distortions and some examples, they can move on to the worksheet. It’s split into three columns with instructions for each:
Take a few minutes each day to complete a row in this worksheet for at least one week, and you will improve your ability to identify your irrational beliefs, which is the first step toward correcting them. You can find the Increasing Awareness of Cognitive Distortions worksheet in the Positive Psychology Toolkit©. 2. Leaving the Comfort ZoneThis worksheet will help educate the user on the four zones and motivate them to step outside of the comfort zone. First, it defines the four zones:
Next, it directs the user to identify a comfort zone situation. It should be something coming up that will require the user to step out of the comfort zone and into the fear zone. Once the user has identified a situation, they are instructed to identify their personal signs of fear or symptoms of their experience with fear. In addition to noting the signs of fear, the user should identify what they would lose out on by not stepping into the fear zone. What opportunities or new potential benefits would they miss out on? Further, the user should note the long-term possibilities of staying in the learning zone. How might they transform as a person? What could they gain from being in this zone over time? Finally, the user finishes the worksheet by reflecting on how they would feel about themselves if they stuck it out in the growth zone, and how it would affect their relationships with others. This worksheet can help users reframe their thoughts about their fears and face them. You can find it in the Positive Psychology Toolkit©. 3. Challenging questions worksheetThis worksheet can help the user question their irrational beliefs and stop them in their tracks. First, it lists 10 common irrational beliefs that users may recognize in themselves:
Then, it lists 12 challenging questions the user can use to confront their irrational belief:
The worksheet leaves space for the user to pick one belief and four challenging questions to answer with a new, healthier perspective on the irrational belief. Recommended Books on the TopicGiven the popularity of other types of therapies, REBT has not gained the mainstream recognition that it deserves for its realistic approach and practical techniques. As such, you won’t find as many books about it as you might for Cognitive-Behavioral Therapy or Dialectical Behavior Therapy, but there are some excellent options, including a few books from the founder himself. Check out these books to learn more:
A Take-Home MessageIn this piece, we went over the basic ideas behind REBT, learned about the techniques used, and walked through a few sample exercises and activities. I hope you have a better understanding of this type of therapy and its potential to help those struggling with irrational thoughts and harmful beliefs. What are your thoughts on REBT? Does it make sense to you? Do you believe that our thoughts about what happens to us are more important than what actually happens to us? Let us know in the comments. Thanks for reading! We hope you enjoyed reading this article. For more information, don’t forget to download our three Positive CBT Exercises for free.
What is irrational thinking?What is Irrational thinking? Irrational thinking is quite different from rational thinking. It can be defined as a thinking process where the individual completely disregards reason and logic in favor of emotion.Such a person would be overwhelmed by the emotional tension of the situation that they will make the decision based on this.
Who experiences irrational thoughts and what triggers them?Irrational thoughts can also be triggered by specific mental health conditions, especially anxiety disorders or psychotic disorders. Who Experiences Irrational Thoughts? Anyone can experience irrational thoughts, and most of us do from time to time.
How do you deal with irrational thoughts and behavior?This combination of irrational thought and aberrant behavior can spiral into significant mental health issues, such as paranoia, intense anxiety, psychosis, and phobias. It's important to consider proven treatments rather than ignore the symptoms. Directly confront these thoughts. Write them down and question their veracity.
Can you bring an irrational person back to rational thought?Whether it’s a relative, a co-worker, or even a friend. Even people who are completely rational most of the time can suddenly “lose it” because something triggers inside them. But unless they have some sort of psychosis, there are ways to bring an irrational person back to rational thought.
What is Decatastrophizing technique?n. a technique, used in treating people with irrational or exaggerated fears, that explores the reality of a feared stimulus as a way of diminishing its imagined or anticipated danger.
What is an example of cognitive reframing?An example of cognitive reframing would be if an individual feels upset about their friend not texting them back. They may start ruminating on distorted thoughts that their friend must be mad at them or even engaging in negative self-talk about not being able to maintain friendships.
What is irrational therapy?What is rational emotive therapy? Rational emotive behavior therapy (REBT) is a type of therapy introduced by Albert Ellis in the 1950s. It's an approach that helps you identify irrational beliefs and negative thought patterns that may lead to emotional or behavioral issues.
What is the reframing technique?Positive reframing involves thinking about a negative or challenging situation in a more positive way. This could involve thinking about a benefit or upside to a negative situation that you had not considered. Alternatively, it can involve identifying a lesson to be learned from a difficult situation.
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