Rational Emotive Behavior Therapy (REBT), developed by Albert Ellis in the 1950s, is a pioneering form of cognitive-behavioral therapy.
Its central premise is that it is not events themselves that disturb us, but the beliefs we hold about those events.
The ABC Model
- A (Activating Event): This is any situation or occurrence that triggers a reaction. For example, receiving critical feedback at work.
- B (Beliefs): These are the thoughts or interpretations you have about the event. For instance, “I must never make mistakes; if I do, I am a failure.”
- C (Consequences): The emotional and behavioral reactions that result from your beliefs. In this example, you might feel anxious, ashamed, or demotivated.
Example
- A: A friend cancels plans at the last minute.
- B: “They must not like me anymore.”
- C: Feelings of rejection and sadness, possibly leading to withdrawing from social contact.
Goal
To swap irrational, self-defeating thoughts (such as “I must be liked by everyone”) for rational, constructive ones (e.g., “It’s disappointing, but it doesn’t mean I’m unlikable”).
Techniques
- Disputation: Actively questioning and challenging irrational beliefs.
- Reframing: Looking at situations from a different, more balanced perspective.
- Practice: Repeatedly applying rational beliefs in real-life situations to reinforce new patterns.
Be careful how you are talking to yourself