REBT
Rational Emotive Behavioral Therapy ("REBT") is a sub-type in the CBT-based therapy category. It focuses on identifying and disputing irrational beliefs that lead to negative emotions and maladaptive behaviors. REBT centers on the idea that irrational beliefs (e.g., "I must always succeed" or "Others must treat me perfectly") are the primary cause of emotional distress. It assumes that if irrational beliefs are identified and replaced with rational, evidence-based thoughts, then emotional distress will decrease, and more adaptive behaviors will follow.
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REBT is based on the ABC model (Activating Event, Belief, Consequence). In simple terms, it means that an event triggers a belief and that this belief translates into our reaction to the event. REBT then suggests to dispute your irrational beliefs (D) to create more rational, effective outcomes (E – Effective New Experience & Behavior).
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REBT Techniques
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Disputing Irrational Beliefs: through logical inquiry
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Rational Self-Statements: to create new thought habits
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Behavioral Homework: (e.g., exposure exercises) to reinforce healthier beliefs about the self and the world through direct experience
REBT Reviewed from the Point of View of Other CBT-Based Therapy Sub-Types
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Mindfulness-Based Cognitive Therapy (MBCT): Critiques REBT for overemphasizing logical disputation of thoughts, rather than incorporating mindfulness practices that promote nonjudgmental awareness and acceptance.
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Acceptance and Commitment Therapy (ACT): Criticizes REBT for attempting to “control” or change thoughts instead of teaching acceptance and focusing on values-driven action and psychological flexibility.
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Schema Therapy: Suggests that REBT is overly focused on surface-level irrational beliefs and does not address the deeper, longstanding schemas (core emotional patterns) that drive maladaptive thoughts and behaviors.
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Metacognitive Therapy (MCT): Criticizes REBT for focusing on the content of irrational thoughts rather than addressing metacognitive processes (e.g., rumination, worry) that maintain these thoughts.
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Dialectic (Socratic Questioning): Argues that REBT’s structured disputation is too rigid and directive, limiting the depth of exploration that can be achieved through open-ended questioning.
REBT Reviewed from Other Sub-Types Across All Categories
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Jungian Psychoanalysis: Criticizes REBT for being overly focused on conscious cognition, neglecting deeper archetypes and unconscious symbolism.
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Positive Psychology: Critiques REBT for being too focused on resolving negative emotions and irrational beliefs, neglecting the proactive cultivation of positive emotions, strengths, and resilience that contribute to a flourishing life.
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Mindfulness-Based Cognitive Therapy (MBCT): Criticizes REBT for emphasizing disputation over acceptance, highlighting the need for a nonjudgmental stance toward thoughts and feelings.
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Eye Movement Desensitization and Reprocessing (EMDR): Criticizes REBT for not addressing the neural and somatic aspects of trauma, focusing solely on cognitive restructuring.
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Rogerian Counseling (Person-Centered Therapy): Argues REBT can be too directive, overshadowing an empathic, client-led exploration that fosters deeper self-discovery.
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About Bukuru
The core philosophy of Bukuru is that each person should test their own beliefs. The project started as a quest to categorize self-development books in such a way that it would become easier to find books that match your beliefs. However, along the way we concluded that the essence of most books can be captured in a few sentences – if the idea is original at all. Instead of helping people buy books, we now help people not buying books.
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