REBT

Rational Emotive Behavior Therapy (REBT) is the original form of CBT, proposed by Albert Ellis.

The “Three Musts” (Irrational Beliefs)

Ellis argued that almost all emotional suffering stems from three dogmatic demands:

1. I must do well and win approval, or else I am no good.

2. You must treat me fairly and kindly, or else you are a bad person.

3. Life must be easy and give me what I want, or else it is unbearable.

The Three Acceptances

REBT’s “authoritative” goal is to achieve these three philosophical stances:

• USA (Unconditional Self-Acceptance): I am a fallible human; my worth is not tied to my performance.

• UOA (Unconditional Other-Acceptance): Others will act poorly sometimes; they are not “bad” people, just fallible ones.

• ULA (Unconditional Life-Acceptance): Life is often unpleasant and unfair, but it is never “unbearable.”