Although cognitive behavioral therapy (CBT) and rational emotive behavior therapy (REBT) may sound worlds apart, they are grounded in similar philosophies. With a focus on influencing thoughts and beliefs relating to one’s feelings and behaviors, they were developed separately but overlapped significantly. Today, REBT is a theoretical orientation that falls under the umbrella of CBT.
What is CBT?
Cognitive behavioral therapy (CBT) is a popular and effective talk therapy based on the notion that problems with thinking and behavioral patterns can lead to distress.1 CBT emcompases the beliefsbelieves that a person’s thoughts, feelings, and behaviors influence each other. So, people can change their feelings by changing their thinking and behaviors, and vice versa.
In CBT, the client and therapist work together to identify flawed ways of thinking or acting. They brainstorm new and creative solutions through education and healthy coping skills to counteract whatever cognitive or behavioral problems exist. The client tests these changes during the week and reports their findings at the next appointment.
CBT is an effective treatment for mental health conditions like:2
- Generalized anxiety disorder, panic disorder, and social anxiety
- Phobias
- Obsessive-compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Depression
- Bipolar disorders
- Eating disorders
- Gambling addiction and behavioral addictions
- Substance use disorders
- Schizophrenia
- Attention-deficit/ hyperactivity disorder (ADHD)
Because CBT is so helpful, professionals also use it as an effective treatment to address physical health conditions like:2
- Chronic pain
- Migraine
- Mental health effects of fibromyalgia
- Chronic fatigue, such as mental fatigue
- Diabetes
- Sleeping issues, including insomnia
CBT can also assist people in typical life problems like:
- Acute stress disorders
- Low self-esteem
- Anger management
- Relationship issues
The extensive research conducted over the decades makes CBT stand apart from many other forms of therapy. Since its origins, CBT has been tested repeatedly and found helpful for treating numerous mental and physical health issues.1
One of the best parts of CBT is its versatility. It can be done, in person or online CBT platforms, individually or in groups.
What is REBT?
Just like CBT, REBT is used frequently in several non-clinical applications. Any time a person is struggling with frustration, high stress, or sadness, REBT could be helpful. A central feature of REBT is the ABC model from CBT. It asks the client to review a situation, beliefs about it, and its consequences. This example shows that people’s thoughts about the event, not the event itself, affect their feelings.3
By rationally and logically reviewing life events, REBT hopes to build a sense of power and control in the individual. This treatment allows them to see how they can find happiness, even with unwanted circumstances.
A person can expect to see improvements in their overall well-being with REBT, with studies showing its positive effects on:3
- Anger
- Anxious types
- Depressive disorders
- Physical health issues
- Relationships and social skills
- Quality of life perception
- School performance
- Stress management
Around the same time that Aaron Beck was developing his views of cognitive therapy, which would later become CBT, Albert Ellis was growing frustrated with the limitations of psychoanalysis and as a result, explored other directions. Rational emotive behavior therapy (REBT) resulted from his work in the 1950s. Called initially rational therapy and rational-emotive therapy, it became known as rational emotive behavior therapy by the 1990s.4
REBT focuses on the idea that a person’s biology, psychology, and social experiences affect their thoughts, feelings, and behavior. Like CBT, REBT has rooted in the principle that how a person thinks impacts how they feel.3,4,5
Key Differences Between CBT & REBT
Spotting differences between CBT and REBT may be challenging for anyone to identify quickly. Rather than focusing on differences, CBT and REBT will draw most people to the similarities and how these therapies overlap. Specialists consider REBT a form of CBT rather than something completely different, so any REBT tool, intervention, or technique is seen as a CBT method.
REBT falls under the umbrella of CBT, and other mental health therapies; with additional examples of CBT styles including:
- Dialectical behavior therapy (DBT)
- Acceptance and commitment therapy (ACT)
- Cognitive therapy (CT)
- Mindfulness-based cognitive therapy (MBCT)
- Schema therapy
These variations will all differ slightly, but they share enough connections to be considered CBT. Likewise, CBT therapists may incorporate and integrate ideals from each therapy.
Cost Differences
The cost of CBT and REBT will likely fall into the same standard price range, with typical options anywhere from $50 to $150 a session. Insurance companies will also cover mental health treatments like these in identical ways. Insurance carriers that pay or reimburse one should do the same for the other.
Potential Length of Treatment
Both CBT and REBT aim to keep treatment brief and time-limited. REBT may last between five and 30 sessions for most clients.3
General CBT will have a broader range. Depending on the style of CBT, a person could receive complete treatment in one session or over many years.
Specific therapies for phobias can occur throughout a couple of days. On the other hand, treatments for people with a borderline personality disorder or severe trauma histories could continue indefinitely.
Treatment Availability
Since CBT involves a variety of treatment subtypes, people can expect it to be more widely available than REBT. All REBT therapists do CBT, but not all CBT therapists will specialize in REBT techniques.
Fortunately, CBT is one of the most commonly used mental health treatments, so finding experienced providers should not be challenging. Practitioners specializing in REBT may be rarer, but since CBT incorporates many REBT ideals, clients may not notice the differences if they take one over the other.
Effectiveness of Each
Again, since CBT and REBT are essentially synonymous, they will share the same efficacy for many of the same mental health and physical health ailments. Overall, these treatments are highly effective and well-established in therapist techniques.
CBT may have one advantage, though. Many studies that establish and maintain CBT’s evidence-based standing do not inspect REBT specifically and only focus on general CBT.
Certification & Training
With CBT and REBT, a therapist does not need specific training, credentialing, or certification to practice these skills. The techniques are almost universally taught in graduate programs and offered during field placements.
Still, professionals could choose to further their education by training or taking additional classes to develop their skills. For example, The Albert Ellis Institute provides workshops and training to help someone become an REBT expert. Similarly, the Beck Institute for Cognitive Behavioral Therapy offers pieces of training and certifications for those interested in honing their skills.
In-Session Experience
The in-session process for CBT and REBT, will generally look identical. The time involves identifying the present situation, a recap of the last week, skill building, and homework that includes planning strategies to utilize interventions to modify symptoms.
The therapists will collaborate in the process and provide plenty of education and coping skills. Individual therapists may have different styles and preferred techniques, but the available tools used in sessions will be very similar.
Out-of-Session Experience
CBT and REBT will agree that much of the therapy work takes place outside of the session.2,3 Homework will allow the client to practice and refine skills learned in the session.
How to Choose Between CBT & REBT
Some people might feel pressure or stress when choosing between CBT and REBT, but there is no reason. A CBT therapist will most likely use REBT ideals, and an REBT therapist will use CBT. In the majority of cases, the client will not see any difference.
Whenever you or a loved one are looking for a therapist, consider using an online therapist directory. You can find the information needed to find a therapist and make your decision stress-free.
Final Thoughts
In the end, some people may focus on the perceived differences between a CBT therapist and an REBT therapist, but in so many ways, they are the same. Either therapist will focus on the client’s thoughts and behaviors while finding functional coping skills that result in more desirable feelings. CBT and REBT can work well to help many people achieve their goals.
For Further Reading
REBT vs. CBT Infographics
