REBT vs. CBT, Two Popular Therapy Approaches Compared

Edited by Emma Locker

Cognitive Behavioral Therapy (CBT) and Rational Emotive Behavioral Therapy (REBT) are both forms of talk therapy. They help individuals identify and challenge negative thought patterns, behaviors, and beliefs.

CBT and REBT can treat many mental health conditions, including depression, anxiety, phobias, stress, eating disorders, chronic pain, and post-traumatic stress disorder. Both therapies also share the goal of helping the individual build skills for healthier coping strategies and communication.

Behavioral therapy has become increasingly popular in recent years as a means of helping individuals manage their mental health. This therapy aims to help individuals identify unhealthy patterns and behaviors, develop healthier coping strategies, and ultimately create lasting positive life changes.

Cost comparison between online therapy & in-person therapy for CBT & REBT

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REBT at a glance

• Actively grapples with underlying beliefs and emotions that cause cognitive distortions or emotional disturbance.
• The therapist takes a hands-on role (e.g., guiding the client toward identifying and challenging behavioral patterns or negative thinking).
• Emphasizes personal growth, emotional development, and unconditional self-acceptance.
• Includes techniques such as “disputation” or reframing thoughts, including replacing irrational beliefs with more balanced ones.

CBT at a glance

• A more recent psychotherapeutic method developed in the 1960s
• Focuses on developing coping skills and other means of controlling mental health triggers.
• The therapist chooses courses of exploration to help the client recognize key experiences, memories, or triggers that lead to emotional disturbances.
• Emphasizes the restructuring of client behaviors and reactions to trigger situations and settings.

Behavioral therapy can be used to address a range of issues, from unhealthy compulsions and sleep dysfunction to irrational fears or beliefs.

Therapists employ various techniques during these sessions, including dialectical therapy, interpersonal psychotherapy, and exposure therapy.

Cognitive behavioral therapy (CBT) and rational emotive behavioral therapy (REBT) are two of the most popular forms of behavioral therapy.

This post goes into the individual strengths of REBT and CBT, as well as how they can work in conjunction to treat numerous mental health disorders.

What is CBT?

Cognitive behavioral therapy is a form of psychotherapy used to treat mental health conditions, ranging from hoarding disorder to panic attacks. CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected and influence each other. CBT helps people identify patterns in their thinking and behavior before acting to remedy them.

Changing how they think and behave can help people improve their overall quality of life and better manage mental health problems relating to negative feelings and anxiety.

Individuals typically use cognitive behavioral techniques like journaling in combination with other types of treatments, such as medication and lifestyle changes. Cognitive therapy has proven to be an effective form of therapy for symptoms of mental illnesses, including social phobias and stress-related behavioral issues like eating disorders.

By learning new ways of thinking and behaving through CBT, people can learn to better manage stress, improve relationships, reduce symptoms of depression or anxiety, and ultimately lead healthier lives.

What is REBT?

Key Differences Between CBT & REBT

While REBT and CBT are both forms of behavioral therapy, they have several key distinctions.

REBT emphasizes the role of philosophical beliefs or attitudes in determining emotions and behaviors, while CBT focuses on more concrete thought patterns that influence behavior.

Additionally, REBT emphasizes present patterns of behavior and thinking, whereas CBT looks more at past traumas and the client’s overall body of experiences.

REBT is more directive, with the therapist playing a larger role in helping the client modify their beliefs to challenge irrational thought patterns and negative emotions. In contrast, CBT encourages clients to actively develop skills or strategies that help them recognize and manage their own cognitive distortions, behaviors, and emotions.

Ultimately, both approaches challenge irrational thought processes and behaviors, though the focus and approach may differ. By understanding these differences, those seeking therapy can identify which approach best suits for their individual needs.

It’s important to understand that REBT and CBT are not mutually exclusive approaches. In some cases, they can be used in conjunction to create a comprehensive treatment plan. By combining their positive qualities, therapists can not only improve their clients’ self-esteem but clients can also gain practical skills while exploring the underlying core beliefs that influence their emotions and behavior.

Which approach is more popular?

According to Doctor Todd Grande, CBT is the more popular approach by far. This is because “there’s a lot more research on cognitive therapy” and “repeatedly CBT has been shown as effective for a wide range of mental health disorders.”

This doesn’t mean that anyone should avoid REBT, however. In fact, “REBT is similarly effective,” Grande continues. “There’s just a lot more research to support CBT.”

Is REBT or CBT More Effective?

The efficacy of rational emotive and cognitive behavioral therapy varies depending on the situation. Therapists and mental health professionals consider the needs of each individual and which topics are important to them when deciding which type of therapy will be most effective in treating their mental health conditions.

CBT and REBT as individual courses of therapy vs. a combined approach

Evidence demonstrates that both REBT and CBT are useful in treating a variety of psychological disorders, so it’s important to consult with a mental health professional to determine which approach would best suit your needs. In many cases, using both REBT and CBT in combination makes achieving more comprehensive results in treating mental health concerns possible.

In addition, research has shown that incorporating other approaches into traditional psychotherapy can be beneficial. For example, Mindfulness-Based Cognitive Behavioral Therapy (MBCBT), combines aspects of REBT and CBT with techniques such as mindfulness training, yoga, and meditation.

The effectiveness of REBT versus CBT ultimately depends on the individual, their specific needs, and their medical history. In most cases, a qualified mental health professional can determine which approach is most suitable for you after a few preliminary therapy sessions or consultations. By taking into account the latest research and incorporating other approaches, such as MBCBT, it’s possible to plan and maximize the effectiveness of treatment quickly.