Rational Emotive Behavior Therapy REBT

1
Rational Emotive Behavior Therapy (REBT)

• Albert Ellis
• -People can be irrational and rational
• -Irrational
• self-destructive,
  unaware, lazy, repeat mistakes, grandiose
• -Irrational people feel
  that they have no options its all or nothing
• -I must win the game
  or Im a failure
• -Rational
• -self-preserving,
  reflexive, creative, sensitive, social,
  actualizing
• -Rational people recognize
  that they have options
• -If I win the game
  its wonderful if I lose, I can learn and get
  better.
• Its not the end of
  the world

2
Heres how it works

• I. REBT in a nut shell
• 1. We tend to live our lives in the
  following order
• -perceive, think, emote, behave...
• Lets say the event is a break-up of a
  boyfriend or girlfriend
• 1. perceive-how you view
  the break-up
• I really like Sally,
  so this break-up will be a tough on me
• 2. think- what you think
  about the break-up
• Since I want to be
  with Sally, this break-up is not good
• 3. emote-how you feel
  about the break-up
• I want to be with
  Sally but I cant so I feel depressed and angry
• 4. behave-How you react
  to the break-up
• Since I feel
  depressed and angry I will act depressed and
  angry

3
REBT A-B-C theory at work
C
A
B
Consequence Anger, depression Sally
and I broke-up so I must be a failure
Life stinks
Activating Event Break-up with Sally
Belief Break-up failure I must be
with Sally, or Ill be miserable
E
D
F
Disputing Intervention Reframe the
situation I will not die Break-uplea
rning experience Break-upfreedom
Break-upfresh start
Effect Break-up is not so
bad Im just fine alone I learned
something Ill find someone else
(new) Feeling Freedom is good Im
smarter from this experience Ill
survive I feel fine

• 1

4
REBT A-B-C theory worksheet
C
A
B
Consequence
Activating Event
Belief
E
D
F
Disputing Intervention Reframe the
situation
Effect
(new) Feeling

• 1

5
II. How can I take control of my feelings and
emotions?

• 1. Use the A-B-C worksheet for any situation that
• disturbs you.
• 2. Review your responses on the worksheet.
• 3. Trust the process.
• Society inflicts consequences on people whether
  we like it or not