Two commonly used approaches to therapy today are rational emotive behavioral therapy (REBT) and cognitive behavioral therapy (CBT). Both styles focus on identifying negative thought and behavior patterns and changing them to enhance emotional well-being. While they share similar goals, they’re actually built on differing philosophical foundations and offer distinct approaches to healing.
Keep reading as we break down the key differences between CBT and REBT therapy so you can decide which treatment style might be best for your needs and goals.
Understanding Each Therapy Type
Understanding the foundations of these therapy styles is essential to grasping the differences between REBT and CBT. At their core, both focus on changing unhealthy thought patterns to healthy ones, but the approach, technique, and underlying principles are vastly different.
What is REBT?
Rational emotive behavioral therapy (REBT) is one of the earliest types of cognitive therapy, developed by psychologist Albert Ellis in the 1950s. The idea behind REBT is that our irrational beliefs, not external events or situations, are the root cause of any emotional distress we experience. According to Ellis, illogical beliefs can manifest as strict, dogmatic thinking patterns. For example, telling yourself things like “I must always succeed” or “people must treat me kindly at all times” can lead to complex, distressing thought patterns.
REBT has proven to be effective in managing depression. It helps you identify these rigid beliefs so you can begin to challenge and replace them with healthier, more flexible, rational beliefs and thoughts. It can also help you learn to better manage your emotional response to difficult situations. For example, instead of feeling devastated over a minor setback at work, REBT can help you recognize that while it’s natural to feel frustrated, the situation doesn’t—and shouldn’t—define your self-worth or determine your future success.
What is CBT?
Cognitive behavioral therapy (CBT) is the gold standard, more modern form of cognitive therapy that Aaron Beck developed in the 1960s. CBT and REBT share some similar qualities, but CBT therapy takes a different treatment approach. During CBT sessions, the focus is more on identifying and challenging cognitive distortions. An inaccurate or exaggerated thought pattern can contribute to or cause negative emotions and behaviors.
The benefits of CBT are extensive. This type of therapy helps individuals recognize and restructure distorted thinking, enabling them to manage a range of issues, such as anxiety and depression. For example, if you’re experiencing anxiety, you might have what’s known as catastrophic thinking, which means you assume the worst possible outcome in any given situation is bound to happen. CBT therapy helps you recognize these types of thought patterns and then test their validity so you can prove to yourself they’re not real. Then, you can replace them with more balanced, healthy, helpful, and realistic thinking.
Key Differences Between REBT and CBT
Even though REBT and CBT both aim to enhance emotional health by addressing negative thoughts, they have several fundamental differences.
The philosophical basis
One of the most prominent and significant differences between REBT therapy vs. CBT can be seen in their philosophical foundations.
REBT stems from the concept of rationality and a belief that having irrational thoughts is directly linked to emotional suffering. Ellis believed that when people place unrealistic demands on themselves or others, it can lead to extreme emotional distress. REBT teaches you that by embracing more rational thinking, you’ll be able to achieve greater emotional resilience.
CBT, on the other hand, doesn’t emphasize rationality as much as REBT. It focuses more on identifying and correcting unhealthy thought and behavior patterns. CBT techniques can be effective in helping you overcome cognitive distortions, like overgeneralization or black-and-white thinking. Beck believed that a distorted thinking pattern causes a biased view of reality that can contribute to mental health issues.
Focus on irrational beliefs vs. cognitive distortions
REBT’s primary focus is challenging and altering irrational beliefs and deeply rooted, stringent expectations about how things should work in life. REBT can help you recognize that your expectations for the world and the people in it are unrealistic and unnecessary and that they can often lead to emotional turmoil.
CBT focuses more on identifying and modifying unhealthy cognitive distortions. These thought patterns can distort reality and cause an unhealthy emotional response. For example, you might engage in “all-or-nothing” thinking, viewing situations as entirely good or all bad. CBT helps you recognize these distortions so you can replace them with more balanced thinking.
“In REBT, a common irrational belief might be “I must be perfect in everything I do, or I’m worthless.” This kind of rigid, absolutist thinking creates unnecessary pressure and emotional distress. In CBT, a cognitive distortion might be all-or-nothing thinking, such as “If I make one mistake at work, I’m a complete failure.” Both thought patterns set the stage for negative emotions like anxiety or depression, so addressing them is crucial for lasting progress.”
– Talkspace therapist Cynthia Catchings, PhD
Approach to emotions
Another difference between REBT vs. CBT is their approach to emotions.
REBT takes a more direct approach, teaching that emotions are primarily the result of irrational beliefs. By changing your beliefs, you can directly change your emotional responses.
In CBT, the focus is more on your relationship between thoughts, feelings, and behaviors. While CBT acknowledges the role of thoughts in shaping emotions, it also emphasizes how behaviors can impact emotional well-being. For example, if you have depression, you might avoid social situations because you fear you’ll be judged. CBT would encourage you to challenge these thoughts and engage in social activities in an attempt to break the cycle of isolation and low mood.
“While both REBT and CBT are effective for addressing distorted thinking, CBT may be more suitable for clients struggling with complex emotional responses. CBT’s emphasis on identifying specific cognitive distortions and systematically restructuring them can be particularly beneficial for clients with layered emotional issues, such as anxiety or depression. It allows for a more individualized approach where clients can understand how their thoughts contribute to specific emotions and behaviors, offering a structured path toward emotional regulation. In contrast, REBT tends to take a more direct, philosophical approach, focusing on core irrational beliefs, which might be overwhelming for someone with profoundly entrenched emotional responses. CBT’s step-by-step process can offer the clarity and tools necessary for complex emotional work.”
– Talkspace therapist Cynthia Catchings, PhD
Therapeutic techniques
While both REBT and CBT use cognitive restructuring as a core technique, their specific methods differ.
In REBT, your therapist helps you engage in a process known as disputation. This involves challenging and replacing your irrational beliefs with more rational, healthier alternatives. It can include asking direct questions like “Why do I think I must always succeed?” or “What evidence do I have that everyone needs to treat me kindly?”
CBT uses a range of techniques to identify and change damaging cognitive distortions. These techniques can include cognitive restructuring and extend to behavioral interventions like exposure therapy, which is used to treat anxiety disorders, and behavioral activation, which is used to treat depression.
Addressing secondary disturbances
An excellent example of one of the differences between REBT and CBT is REBT’s focus on secondary disturbances.
REBT addresses secondary disturbances, which are when you feel upset about your emotional response to a situation. For example, you may have anxiety about feeling nervous or become frustrated over being depressed. REBT can effectively address these secondary disturbances by encouraging you to challenge the initial irrational beliefs that are fueling these thoughts.
CBT tends to focus more on primary disturbances, so in the previous example, your work in therapy would target the initial anxiety or depression you’re having. While CBT can effectively help you manage the primary concern, it might not get to the deeper emotional layers involved in secondary disturbances.
Which Therapy is Right for You?
Both REBT and CBT are very beneficial for improving mental health, but therapy isn’t one-size-fits-all, so one isn’t “better” than the other. The right treatment for you will depend on your specific needs and preferences.
Considerations for choosing REBT
If you tend to think in an all-or-nothing way or generally feel that the world “should” operate a certain way, REBT intervention might be a good fit. The way REBT focuses on challenging irrational beliefs can be particularly effective if you struggle with perfectionism or experience chronic anger or frustration over situations. It can also be valuable if you’re the type of person who’s frequently upset about your emotional reactions.
REBT often appeals to people drawn to a more philosophical or rational approach to therapy. If you have an analytical mind and enjoy examining belief systems, REBT can be an excellent therapy style that gives you powerful tools for growth.
Considerations for choosing CBT
CBT is often recommended for people who thrive in a more structured, evidence-based approach to therapy. Suppose you struggle with anxiety, depression, or other mood disorders. In that case, because CBT focuses on cognitive distortions, it can be a good option for helping you break free from negative thought patterns.
CBT is also highly effective if you have phobias, panic disorders, or obsessive-compulsive disorder (OCD). Its targeted techniques, like exposure therapy, can help you overcome or manage symptoms.
CBT is also well-suited if you prefer a more practical, skills-based approach to therapy. You might receive homework assignments, like completing thought records or behavioral experiments, to reinforce the lessons you learned in ongoing therapy sessions while promoting real-world change.
Finding the Best Therapy Type for Your Needs
REBT and CBT both have their own unique strengths and benefits, so the best therapy for you depends on your preferences, needs, and goals. REBT’s focus on challenging irrational beliefs can offer insights and emotional relief if you’re trying to overcome deeply ingrained thought processes. CBT’s emphasis on cognitive distortions and practical strategies can provide structure and guidance if you want to use actionable steps to improve your emotional well-being.
Whatever path you take, it’s essential to consult with a qualified, experienced mental health professional to determine the best approach for your specific situation. A therapist will assess your needs and can help you identify your preferences so you can use the best therapy type to address the particular challenges you’re facing.
If you’re looking for flexibility and convenience, online therapy from Talkspace might be a perfect option. Talkspace offers online CBT services from the comfort of your home to support your journey toward better mental health. Get started at Talkspace today.
