5 major Differences between REBT & CBT

The advantages of REBT are profound.

posted March 14, 2017 | reviewed by Kaja Perina


Albert Ellis presented Rational Emotive habits Therapy (REBT) in 1955, a radical readjust from the traditional therapies renowned at the time. It has due to the fact that spawned a variety of offshoots, usually dubbed cognitive-behavioral treatment (CBT). REBT and CBT coincide in a range of ways. Your core id affirms human emotions and also behavior room predominantly created by ideas, beliefs, attitudes, and thinking, never by events themselves. Consequently changing one’s reasoning leads come an emotional and behavioral change.


There room also major differences between REBT and also CBT:

1. Philosophic. REBT addresses the philosophic communication of emotional disturbance and also the distorted cognitions (the focus of CBT), which makes it an ext powerful. Together you uproot her absolutistic demands, her cognitive distortions obtain corrected.


For example, expect you plan to questioning someone because that a 2nd date and also you"re emotion anxious. Friend tell yourself, “She didn’t talk or smile lot on our very first date. I know she’s no interested.” because there space multiple various other explanations for her reserved behavior, which girlfriend don’t understand by her actions, CBT calls this conclusion “mind-reading” and also dismisses it together a cognitive distortion. Instead, REBT looks at the underlying reason you run to this conclusion, for example telling yourself, “I absolutely require her acceptance and if she rejects me this would certainly be awful, i could not stand the and proves ns a loser who’ll never ever succeed with any woman.” providing up your dire need for acceptance would certainly not just ameliorate her fears of refusal in future date situations yet in essentially all interpersonal interactions. Walking the CBT course of staying clear of mind-reading proves to be significantly an ext limited.


REBT posits three core demands fueling cognitive distortions and also underlying emotional disturbance: 1. “Because ns strongly prefer to, ns absolutely must carry out well in life and get the approval of significant others or else I’m no good,” 2. “Because i keenly desire it, rather absolutely must treat me fine or rather they’re no good,” and also 3. “Because ns passionately wish it, life absolutely must go well and or rather it’s no good.” these demands develop anxiety, depression, guilt, anger, resentment, procrastination, and also addictions.


The straightforward yet profound philosophic solution entails unconditional accept (UA): unconditionally accepting yourself through your flaws, unconditionally accepting others through their imperfections, and accepting life unconditionally with its discomfort, hassles, and unfairness.

2. An additional disturbance.

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REBT highlights the meaning of secondary disturbance. Disturbing yourself about your disturbance is regularly the significant factor in life-long (endogenous) depression, serious anxiety, and panic attacks. Many CBT ignores second disturbance. Because that example, you feel anxious around appearing anxious once requesting the date. You space worrying around worrying.


3. Unconditional me Acceptance (USA). REBT presents an elegant equipment to the self-esteem problem. That teaches unconditional self-acceptance (USA) quite than any type of self-rating. Many CBT therapists emphasis on bolstering your clients’ self-esteem through reinforcing several of their optimistic qualities. This strategy has countless pitfalls including having actually low self-esteem once you do poorly, making invidious comparisons to others, staying clear of risk-taking, smug-complacency, and also preoccupation v proving, fairly than enjoying, yourself.


USA and also avoiding the self-rating trap stays clear of the many problems through self-rating. USA consists of the approach of unconditionally accepting yourself as the imperfect human being you are whether you perform well or poorly, or rather love or dislike you. If you acquire fired, because that example, price your project performance as poor, yet never overgeneralize come conclude you’re a poor or unsecured person. You’re climate able come evaluate her deficient (and positive) habits to focus on how to boost in the future.


4. Helpful negative emotions. REBT is unique amongst CBT therapies in differentiating in between self-destructive, inappropriate an adverse emotions vs. Helpful, appropriate an adverse ones. Anxiety, depression, and also anger are examples of the an initial type and also intense sadness, deep sorrow, good concern, and also regret instances the the second.


For example, if you feeling slightly anxious about arriving 5-min late, this is one inappropriate an unfavorable emotion because, in part, it comes from rigid, absolutistic thinking characterized by needs (musts, shoulds, have tos: “I absolutely must never ever be late for an appointment”). Alternatively, if friend feel intensely sad, you cry, grieve, and also mourn the ns of a loved one, these are appropriate an unfavorable emotions. Lock come indigenous passionate desires and preferences together as, “I strongly wish mine lover had actually not died, just how very, very sad and most unfortunate."


5. All anger inappropriate. CBT views some anger as healthy and appropriate. Respond to to this, REBT maintains every anger has actually a commanding and also condemning, dictatorial, philosophic core. This have the right to be expressed as “others absolutely must act me fine or rather they’re no good and deserve come roast in hell.” This ideology is unhelpful, feel bad, and sometimes rather destructive. Even in mild forms, this perspective is inappropriate. REBT teaches individuals reliable assertiveness, problem-solving, and also other appropriate alternatives to anger. Back CBT additionally teaches assertiveness, it stops working to uproot the philosophic root of anger.


For the above reasons and also others, the food of REBT therapy often tends to it is in briefer 보다 CBT.

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About the Author


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Michael R. Edelstein, Ph.D., is a clinical psychologist and also the writer of Three Minute Therapy and Stage Fright.