What Is REBT And How Does It Work?


The ABCDE Model is primarily based on a collaborative relationship that helps to improve clients’ consciousness on their goals in a structured and systematic way. The ABCDE model may be extremely beneficial in tracing the development of the irrational idea and supplying a high-level outline of the way to the assignment and updating it.

2. The ABC Model – 

Ellis cautioned that people mistakenly blame external events for unhappiness. He argued, that it depends on our interpretation of those events that honestly emerges from our mental distress. To give an explanation for this process, Ellis advanced what he referred to as the ABC Model:

REBT advocates an ABC version of psychological disturbance and health.

  • “A” stands for activating occasion which can be real or inferred,
  • “B” stands for belief (rational or irrational), and
  • “C” stands for the consequence, the outcome of retaining a notion and it can be about emotional, behavioural, and cognitive.

Thus the events of life (A: Activating Events) do not directly influence our emotions and behaviors (C: Consequences), but rather how these events are cognitively processed and analyzed (B: Beliefs).

This ABC framework is not most effective when considering the position of cognitive appraisal in regard to emotions, but it also helps in the therapy, as it’s a non-complicated and memorable approach for people to understand the antecedents to their feelings and behaviors.

Most prominently, it enables clients to recognize that it’s not the outdoor occasions (A) that cause their dysfunctional reactions (C), it’s far from their irrational beliefs (B), and how they reply to adversity because they are able to have autonomy over their beliefs.

REBT Exercises 

1. Identifying the Underlying Irrational Thought Patterns and Beliefs

The very first step in this manner is to identify the irrational thoughts, feelings, and ideals that result in psychological distress. According to Ellis, a number of the most ‘not unusual’ but irrational beliefs include:

  • Feeling excessively disappointed over people’s mistakes or misconduct.
  • Feeling you don’t have any control over your own happiness; that your contentment and joy are established upon outside forces.
  • Believing that you’ll be happier if you avoid life’s difficulties or challenges.

By maintaining such unyielding beliefs, it becomes almost impossible to reply to conditions in a psychologically healthy way.

2. Consequences Analysis

This exercise can help individuals recognize the consequences of their irrational ideals, the things that are vital to them. It can also help the client in developing an answer to their utmost preferences which aid as an emotional “Band-Aid” to their symptoms.

3. Gain Insight and Recognize Irrational Thought Patterns

REBT, as you might expect, can be a stressful technique for clients. It might be tough to confront irrational thought processes, mostly because embracing these irrational concepts is simple. No one likes anyone to question their beliefs. While it makes perfect sense to be upset while you make a mistake, the aim of rational emotive behavior remedy is to assist people to respond rationally to such situations.

In addition to figuring out and disputing irrational beliefs, therapists and clients also work together to figure out the emotional responses that accompany complex thoughts. Clients are also recommended to exchange undesirable behaviors with the use of things like meditation, journaling, and guided imagery.

Related: The Beginner’s Guide To Meditation

4. Replace The Negative Beliefs with Positive Beliefs

This fundamental exercise helps people confront their poor and irrational thoughts or beliefs. It encourages the use of logic and rationality to update those old, self-important beliefs with new and extra-functional beliefs. It’s an exceptionally simple and straightforward method of transforming one’s beliefs with a systematic approach.

5. Problem Formulation

This exercise helps you in comprehending and correcting undesirable emotional reactions. It’s meant to help you to focus on one emotion at a time, encouraging you to write down detailed descriptions of an event and your reactions.

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Kylie Clark

A kind psychologist with knowledge about therapeutic interventions (REBT & CBT). Experienced in taking one - one counselling sessions.View Author posts