Understanding REBT
Understanding Rational Emotive Behaviour Therapy (REBT)
When we experience distress, it can be tempting to assume that the problem lies in the event itself - the thing that happened to us. But as Rational Emotive Behaviour Therapy (REBT) explains, it is often our beliefs about the event that determine how we feel and how we act.
What Is REBT?
Rational Emotive Behaviour Therapy (originally called Rational Emotive Therapy, or RET) was developed by psychologist Albert Ellis. It is one of the earliest forms of cognitive-behavioural therapy and remains highly influential today.
At its core, REBT is based on the idea that thoughts, emotions, and behaviours are interconnected. Irrational beliefs - rigid, unrealistic ways of thinking - can fuel emotional distress and unhelpful behaviour. By identifying and challenging these beliefs, people can replace them with more rational, flexible, and adaptive ways of thinking, leading to improved wellbeing.
The Core Concepts of REBT
Irrational Beliefs
People often hold deeply ingrained, irrational beliefs (e.g., “I must never fail,” “Others must always treat me fairly”) that create distress when reality doesn’t align.The ABC Model
Ellis’ simple but powerful framework shows how distress develops:A - Activating event: Something happens in the world.
B - Belief: We interpret the event through our personal lens.
C - Consequence: Our emotions and behaviours flow from that interpretation.
REBT teaches that it’s not the event (A) itself that creates distress, but our belief (B) about it that shapes the consequence (C).
Focus on Beliefs
Shifting the focus from events to beliefs helps people take back a sense of agency.Challenging Beliefs
Therapy involves questioning irrational beliefs and replacing them with more balanced, rational alternatives.Cognitive and Behavioural Techniques
REBT blends “thinking skills” (challenging unhelpful thoughts) with “doing skills” (changing behaviours) so that healthier patterns can take root.
How REBT Works in Practice
In therapy, REBT typically unfolds through five steps:
Identify irrational beliefs - noticing the specific thoughts that drive distress.
Challenge those beliefs - questioning their logic and usefulness.
Replace them with rational beliefs - adopting more realistic and compassionate thinking.
Practice new thinking patterns - applying these beliefs in daily life.
Develop healthier behaviours - taking actions that support wellbeing and reinforce change.
When Can REBT Help?
REBT has been applied to a wide range of difficulties, including:
Anxiety and worry
Depression
Obsessive-compulsive disorder (OCD)
Social anxiety
Post-traumatic stress disorder (PTSD)
Relationship challenges
Low self-esteem
Why It Matters
At its heart, REBT is about empowerment. Life will always present challenges - but by changing the way we interpret and respond to events, we can reduce unnecessary suffering and build resilience.
This makes REBT a valuable tool not only in therapy sessions but also in everyday life. Whether it’s managing stress at work, coping with loss, or navigating relationships, learning to question and reframe unhelpful beliefs can make a profound difference.
👉 At Embed Psych (www.embedpsych.com.au), I often integrate REBT principles with other therapies (such as CBT, EMDR, EFT, and IFS) to tailor treatment for each client. The goal is always the same: to help people move beyond distress, strengthen their sense of agency, and live with greater clarity and confidence.