What is REBT?

Rational Emotive Behavior Therapy (REBT) is an active, directive, and evidence-based form of psychotherapy developed by Dr. Albert Ellis in the 1950s. Originally called Rational Psychotherapy, it was renamed to emphasize the interplay of thoughts, emotions, and behaviors. REBT is based on the idea that our emotional and behavioral disturbances are largely caused by irrational beliefs—not by events themselves, but by how we interpret them.

Philosophical Roots & Influences

Ellis was famously well-read and drew from a wide range of influences across philosophy, psychology, and science. REBT draws heavily from Stoic philosophy—especially Epictetus, who said, “People are disturbed not by things, but by their view of things.” Ellis was also influenced by philosophers such as Bertrand Russell, Karl Popper, Immanuel Kant, and Paul Tillich, along with Existentialist thinkers like Søren Kierkegaard, Nietzsche, and Sartre.

Ellis incorporated aspects from linguistics, such as Alfred Korzybski and general semantics (especially the idea that “the map is not the territory”). Korzybski’s emphasis on “living-semantics”—understanding the way language and meaning shape human experience—helped Ellis focus on how clients talk to themselves and define reality in rigid or distorted ways.

Ellis respected and drew from behavioral scientists (e.g., John B. Watson & B.F. Skinner), while also highlighting the need of cognition to become a part of therapy.

REBT leans toward a naturalistic and deterministic view of human behavior: we are influenced by biology and environment, not free-floating agents with absolute free will. While we don’t have total control, Ellis argued we have some agency—and we’d do well to use it to challenge our thinking and change self-defeating patterns, as far as our nature allows.

Core Approaches

REBT helps people identify, challenge, and change irrational beliefs into rational ones that are more helpful, flexible, and reality-based. It’s not just about feeling better—it’s about thinking more clearly and behaving more effectively.

Active and Directive—Not Passive

Albert Ellis frequently criticized Carl Rogers’ person-centered therapy for being overly passive and non-directive. Rogers emphasized six relational conditions a therapist must fulfill to facilitate change—none of which involved teaching clients tools or strategies. Ellis saw this as inadequate. In contrast, REBT is active and directive: the therapist uses logic, humor, and disputation to challenge irrational beliefs, provides psychoeducation and practical tools, and focuses on helping clients practice new ways of being in the world. The intent is to foster client independence—not reliance on therapist approval. REBT is structured, goal-focused, and collaborative.

The ABC Model
REBT teaches that it’s not A that causes C, but B. Distress comes from irrational beliefs, such as “I must be perfect,” “Others must treat me fairly,” or “Life must go my way.”

A = Activating event
B = Beliefs (about the event)
C = Consequences (emotional and behavioral)

Four Core Irrational Beliefs

1. Demandingness: Rigid “musts,” “shoulds,” or “have to’s” placed on ourselves, others, or the world. These inflexible rules create unnecessary pressure and distress.
2. Awfulizing: Viewing events as 100% terrible, unbearable, or catastrophic. This exaggeration makes it harder to cope and often escalates anxiety or depression.
3. Low Frustration Tolerance (LFT): Believing you “can’t stand” discomfort, pain, or frustration. LFT turns everyday hassles into crises and reinforces avoidance.
4. Global Rating of Human Worth: Judging yourself or others as totally good or bad based on mistakes or flaws. This creates guilt, shame, anger, and resentment.

“There are three musts that hold us back: I must do well. You must treat me well. And the world must be easy.” — Dr Albert Ellis

On Blame and Guilt
Ellis believed no one should ever condemn themselves or others. He taught that guilt, shame, and blame are unnecessary and unhelpful: “You made a mistake? Fine. Accept it, learn from it, and move on. But don’t damn yourself—or anyone else—for being human.”

Ellis believed no one should ever condemn themselves or others. He taught that blame, guilt, and shame are unnecessary and unhelpful. He highlighted that no one is perfect and it is irrational to think so. Instead, realize the truth: Humans are fallible. ‘You made a mistake? Fine. Accept it, learn from it, and move on. But don’t damn yourself—or anyone else—for being human.‘

REBT promotes three forms of unconditional acceptance:

• Unconditional Self-Acceptance (USA): I accept myself as fallible, without rating my entire worth.
• Unconditional Other-Acceptance (UOA): Others are fallible too; I don’t have to like their actions to accept their humanity.
• Unconditional Life-Acceptance (ULA): Life is often difficult and unfair, but I can still find meaning and choose how to respond.

Final Thought

REBT is a no-nonsense, action-oriented approach to feeling better by thinking better. It helps you stop beating yourself up, stop blaming others, and start taking charge of your emotional life. Progress comes not from perfection, but from practicing more flexible, realistic thinking.