Rational Emotive Behavior Therapy Lessens Anxiety


An Overview: Rational Emotive Behavior Therapy (REBT) – What Is It?

Source: renaissancelifetherapies.com

Wouldn’t you know – Rational Emotive Behavior Therapy (REBT) specialists use their techniques to overcome their petty issues! Even as professionals,  (REBT) counselors practice what they preach. The reason for that is because REBT is a beneficial method of turning negative thoughts (and actions) to a positive outlook. So instead of self-destructing, a person can be successful and accomplished.

What Is Rational Emotive Behavior Therapy (REBT)?

Rational Emotive Behavior Therapy is a type of therapy treatment program that attempts to find solutions to produce positive results. Why? The belief REBT is simple – people think and feel so much because of their particular beliefs. So, if they feel wrong, they will also react badly. How they manage their feelings and thoughts is innate and not from than external conditions.

Sometimes a person will think irrationally and have beliefs that are illogical. We put ourselves out there and undergo more emotional conflicts like rage, disgrace, and anxiety. In Rational Emotive Behavior Therapy, the therapist helps the client recognize his irrational views. After that, the person will realize that it is unworthy of his values and will do ways to substitute his negative beliefs into positive and fruitful ones.

“Anxiety can direct you to see that something about a situation is too important to ignore. A therapist can help you learn how to give a situation attention without it needing to be anxious attention.” –Kristine Tye, MA, LMFT

Source: serenityrecovery.com

The ABC Model Of REBT

A doctor formulated REBT in the 1950’s by the name of Albert Ellis. He also designed this therapy program with ABC Model in mind.

A stands for Activating Situation; the event wherein a person feels self-destructive or when he feels and acts negatively.

B stands for Beliefs; when a person thinks about the Activating Situation and has formulated his own Beliefs about it.

C stands for Consequences; it is the result of such emotional or behavioral “outburst” or the outcome of such negative feelings.

In the ordinary sense, many believe that A can lead to C directly. For example:

“Singing in front of a large crowd makes me feel anxious.”

(“Singing in front of a large crowd” is A and “makes me feel anxious” is C.)

Now, if REBT is about the ABC Model, then, in the example above – where is B? Why is the example only exhibiting A and C? That’s because people attribute a particular event (activating situation) directly to how they feel or act (consequences). The skip on B which is the “pushing factor” for everything.

Going back, why is the person anxious? The typical answer is because of him singing in front of a large crowd. But why? What made him think or feel that he is anxious when singing in front of a large group? Karin Draper, LMFT explains, “In the lives of those experiencing anxiety, anxiety has almost always served a purpose as a survival function at some point. ”

The person is anxious because he thinks that he will choke while singing in front of a large crowd. That’s the real truth behind it. The person BELIEVES that he will fail that’s why he is anxious.

He has not done it yet and still; he BELIEVES that he will fail in front of a large crowd while singing. His belief of failing makes him anxious, and not the act of singing in front of a large group.

Is it an irrational belief? Yes, of course! An idea or a belief is something that a person thinks and feels – it is compelling. How can one believe that he will fail if he hasn’t tried it yet?

Source: autismafter16.com


Blocking Out Irrational Beliefs

Dr. Albert Ellis mentions that a person has set up demands upon himself, other people, and everything around him. For some:

  1. I have to perform at my best and get the approval of people, or else I am nothing. I am insignificant.
  1. People within my space have to act a certain way and treat me like how I want to be treated or else – if they don’t do that, I will despise them, and expect punishment for them.
  1. I have to get what I want when I want it, and the world owes me that.

How do people overcome these irrational beliefs?


So, yes! There is a D and an E after ABC for REBT, and it focuses on helping people turn their irrational beliefs into positive viewpoints.

A – What Activating Situation prompted this response?

C – What are the Consequences?

B – Why are you doing this to yourself? What are your Beliefs? Demands?

D – If your belief is correct, then, what is your evidence of such? Is there proof of the matter? Moreover, is it true?

E – How will you feel better again? What is your preference, and not a need, just to be OK?

With this, a person will learn to cope and manage his anxiety. And so, with the assistance of an REBT specialist, a person can overcome his anxiety with ABCDE Model of REBT. “Believing otherwise is simply a mental trap aimed at avoidance that fails every time. Knowing you can handle your anxiety is the key to taking back control. Taking control of how we think about anxiety provides the ballast we need to weather the storm of anxiety.” Alicia H. Clark, PsyD said.