CBT and REBT, explained simply

You may have seen the letters CBT and REBT on therapy websites. Here’s what they mean, without the jargon.

CBT: cognitive behavioural therapy

CBT looks at the link between three things: what you think, how you feel, and what you do. A thought like “I’ll mess this up” can bring anxiety, and anxiety can lead you to avoid things. Avoiding them can then make the thought feel even more true.

In CBT, you learn to notice these patterns and test them gently. Over time you build new, more balanced ways of thinking and responding.

REBT: rational emotive behaviour therapy

REBT is a close cousin of CBT. It focuses on the rigid beliefs that sit underneath strong emotions, like “I must never fail” or “people should always treat me fairly”. REBT helps you spot these “musts” and “shoulds” and replace them with more flexible beliefs that cause less distress.

What it feels like in a session

Sessions are still conversations. You talk about what’s going on, and your therapist listens. The difference is that you’ll also look at specific moments together: what happened, what went through your mind, and what you did next. You’ll often agree on a small thing to try before the next session.

Is it right for everyone?

CBT and REBT are widely used and well researched for many concerns, including anxiety, stress and relationship difficulties. But therapy is personal, and a good therapist adapts to you. In your first session, you can ask how the approach would work for your situation.

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This article is general information, not personal advice.