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REBT Treatment (Rational Emotive Behavior Therapy)

Too many irrational thoughts can impact your life, causing unhappiness, feeling anxious, depressed and so on. ‘Bad things happen to me', 'I mustn't fail' are some of the examples of irrational thoughts. Many of us complain about how hard it is to manage stress or anxiety, how difficult it is to maintain that stress-free lifestyle that all programs talk about. We nag at what stress relieving techniques is not working. But what we don't know is that we just lack the REBT techniques or rational emotive behavior therapy techniques of how to manage stress.

rational emotive behavior therapy techniques

What is Rational emotive behavior therapy or REBT counseling? 

REBT is a form of psychotherapy technique that aims to help the individuals learn about the difference between rational and irrational thoughts and thinking patterns. It is a solution-focused therapy attempting to resolving cognitive, emotional and behavioral problems in a person.

Although those irrational thinking may have been evolved over the years and might have stemmed from childhood, REBT does not focus on the past. Rather it works with what is going on for the client right now and aims to help people accept themselves and others as they are, including their imperfections.

Rational emotive behavior therapy focuses on the way the emotions of a person affects his/her actions and thinking. It helps them recognize that the intensity of their negative emotions changes the quality of thinking. Often, the results of which are the loss of perspective and overreaction. The main emphasis of this Rational emotive behavior therapy is on learning to restore the emotional balance by thinking in a more realistically ways.

Here’s what you should know about the rational emotive theory of counseling

REBT techniques also called as ABC step model is an adaptation of Albert Ellis, a renowned psychologist.  This method involves 3 steps where A here is the potentially stressful situation, while B is your beliefs, perceptions or thoughts about that stressful situation, and C is the consequences, that results to your stress. An example of this is getting stressed from always waiting and sitting in traffic. You have this situation wherein you have to wait for a long time, then your thoughts and perceptions about waiting come in like being late and all those negative things, then the potential stress you can get from it arises. Now that you can identify the ABC of your stress, you can now start changing it. 

  • Start with changing your A, which means modifying your environment whether it is your workplace or at home. You don't like waiting and sitting in traffic? Go and leave earlier to avoid it. 

  • If you can't modify your environment, change your B by altering how you perceive them. To properly manage stress, you must always focus on how you could change the way you view things. Think positive. You won't get anywhere if you stuff yourself with negative thoughts that only result in aggravating the stress you are already feeling. 

  • If modifying your situation or thoughts about the situation can't be done, change your C. Learn how to relax and quiet down your mind and body. Meditation and self-affirmation can be the simplest strategy.

What happens during REBT therapy session in REBT Treatment Plan? 

Individuals have irrational beliefs, say, for instance, "I must get what I want when I want it. And, I must not get what I don’t want. If I don’t get it, I’m miserable."

Having understood the link between beliefs and the subsequent consequences, the REBT therapist works to help the individual recognize that their beliefs are irrational and should be challenged. This is known as disputing. The person may undergo many types of rational emotive behavior therapy activities to recognize that their thinking is illogical. The person comes to recognize the belief he or she is miserable is an irrational one. Finally, the person learns to replace their old, irrational beliefs with more realistic ones that enable more appropriate behaviors. As such they have changed the consequence. 'I can be safe on the ladder, I just have to be careful.' allows the person to use a ladder without fear. The individual would engage himself in behaviors that can reinforce him with newer beliefs. Once the technique is learned, the client is able to use it in their life ever onwards. They recognize the impact thoughts have on their subsequent feelings and behaviors.

The process of Rational emotive behavior therapy involves a collaboration between the individual and the therapist to change the irrational disputing beliefs. rational behavior therapy is a cognitive behavioral process.

REBT techniques help the individual with-

  • Learning that unconditional life-acceptance and self-acceptance is important for achieving mental wellness.

  • It teaches to identify, dispute, evaluate, and act against self- defeating irrational beliefs not only to feel better but also to get better.

  • The person builds rational thoughts that lead to goal attainment as well as more inner harmony. 

  • Though REBT, a person learns to reduce the conflicts with others and how to improve health.

  • The individual learns and accepts that the main cause of his/her emotional reactions is the beliefs about the event instead of the event itself.

  • How to react to events and situations in a more realistic ways 

  • Learn how to not react to their irrational thoughts

  • Realize that at times, a person can’t control his/her life. But, can control how the way they react to the situations.