Rational Emotive Therapy (RET) by Albert Ellis explained

Rational Emotive Therapy (RET) - Toolshero

Article by: Ben Janse

Last update: May 18, 2026

Rational Emotive Therapy: this article explains the Rational Emotive Therapy (RET), developed by Albert Ellis in a practical way. Next to what it is (Definition and Goal), this article also highlights the method of Observation, interpretation and evaluation, Irrational thoughts, The ABC of Rational Emotive Therapy and Criticism. Enjoy reading!

What is Rational Emotive Therapy (RET)?

The definition of Rational Emotive Therapy (RET)

The Rational Emotive Therapy method or RET method is a form of Cognitive Behavioral Therapy (CBT). Rational Emotive Therapy focuses on the relationship between thinking and emotions. It shows how people can better deal with stressful situations. Once ineffective thoughts are eliminated, stress is given less space.

It is often not events themselves that upset someone, but the reaction to those events and the way in which events are thought about. Founder of the Rational Emotive Therapy method, psychologist Albert Ellis is aimed at learning to deal with these destructive thoughts about events.

The method is designed so that everyone, based on a step-by-step plan, will be more empowered and confident. Are you a worrier? Do you overthink situations and decisions you have to make? Do you often lie awake when you have an important day? Then this article may be for you!

What is the purpose / goal of this method?

The aim of this method and of psychologist Albert Ellis is to make people more resilient to stressful situations. It focuses on converting ineffective thoughts and feelings into thoughts and feelings that are constructive for the situation. It ensures that you gain insight into the functioning of body and mind.

As indicated, the cause of stress or dissatisfaction are often sought outside ourselves, while these are much more often present within ourselves. External influences are only partly the cause of stress and tension. Mostly, the thoughts and mental attitude we adopt towards these events determine how we feel.

Irrational thoughts that arise are often unproductive and even less constructive. Yet these thoughts are the cause of sometimes very strong emotions. These thought patterns must therefore change, as is the goal in schema therapy.

Rational Emotive Therapy is about Observation, interpretation and evaluation

Rational Emotive Therapy makes a distinction between three things: observation, interpretation and evaluation. Observation is actually observing and describing a situation or event.

The interpretation is the meaning given to this observation. This meaning can be right or wrong, or accurate vs. inaccurate.

The evaluation is the rating assigned to the interpretation. These thoughts can give an event an emotional charge.

The evaluation part plays a crucial role in the development of (intense) emotions. The evaluation ensures that events acquire an emotional charge. These can lead to unproductive and unconstructive behavior.

Irrational thoughts

In his studies, psychologist Albert Ellis lists common irrational thoughts and ideas in the workplace. These can be divided into three main thoughts.

I have to perform well in social areas, such as finding love or the approval of others to consider myself worthwhile;
Others have to treat me nice and well, otherwise they are worthless people;
Life must be comfortable and pleasant, otherwise it is worthless.

Addicted to love

People who are in great need of love and affirmation are afraid of rejection and therefore avoid confrontations and conflicts. The most important thing for them is to be liked. The underlying idea is: everyone has to like me, otherwise I’m not worth having.

The irrational thing about this thought is the requirement that it is necessary for others to approve of you before you matter.

Perfectionism

Perfectionism is about the exaggerated demand to be infallible and flawless. A perfectionist finds it very difficult to make mistakes and almost never accepts this from him or herself, but also not from others. This also makes it difficult for them to delegate. They prefer to do everything themselves because they think they can do the job best.

The idea behind the perfectionist is: I am a failure if I make a mistake. And: others have to treat me fair and nice, otherwise they are worthless people.

Frustration tolerance

People with a low tolerance for frustration demand that the world be fair. The underlying idea is: life must be easy and interesting, otherwise it is a worthless existence.

Disaster thinking

Disaster thinking, or doom-mongering, is a thought pattern in which a person moves from one disastrous scenario to another. A very small and unimportant incident can be a trigger for this person to enter a negative thought spiral. The end of the spiral almost always means a personal disaster for the person.

Rules

Another common and irrational demand is that the world should be just and that everyone must abide by the rules. People who find this often condemn other people who do not follow the rules. The irrational thing about this thought is that reality is not accepted.

The ABC’s of Rational Emotive Therapy

The Greek philosopher Epictetus once said: “people are not disturbed by things, but by the view they take of them.” This is also the case according to Albert Ellis.

In the theory of Rational Emotive Therapy, the letters ABC are used. The ABC model was also developed by Albert Ellis. The A (activating event) stands for reason, the B (belief) stands for the glasses through which we look at a situation and the C stands for the consequences.

The ABC model and theory states that A cannot be the cause of C, rather B. So it is not the events that cause you to have a certain feeling, but rather the way you interpret these events.

Beliefs can be changed by practicing putting on different glasses, new perspectives. It is best to adopt a perspective that is more realistic and better suited to the situation. The feeling (C) that goes with this is then more positive. For example, feelings of distress, shame, fear or inferiority can be experienced less frequently.

Some people think that the purpose of this method is to disable or weaken emotions. That is not true. Emotions that do belong to a particular situation should be encouraged. It is about forming a realistic image of reality, with matching emotions. Exaggeratedly strong emotions are, as it were, weakened until they are at a healthy level.

An example. When a loved one of someone has passed away, sadness is very normal. That sadness can be accompanied by crying or anger. However, it is not normal for someone to show these kinds of emotions when getting a traffic ticket. Then it is important that the situation is reviewed so that it can be concluded that the emotions are too intense for the situation.

Criticism on the Rational Emotive Therapy method

Rational Emotive Therapy (RET) has been labeled as pseudoscience by some researchers because it follows some unsubstantiated hypotheses.

There is also criticism on the scientific underpinning of the model. For example, it is questionable whether cognitions can be irrational and it is argued that each cognition is functional within the context of a person.

This criticism has led to the development of therapies such as attentional cognitive therapy, also known as mindfulness, and acceptance and commitment therapy. These are methods where the goal is not so much to change the content of cognitions as to change their function for the client.

Recommended books and publications on Rational Emotive Therapy (RET)

Rational Emotive Therapy (RET) helps to better understand the relationship between thoughts, emotions, and behavior. The method demonstrates that it is not merely an event itself that causes distress, but primarily the meaning one assigns to it. The books and publications listed below provide further insight into rational-emotive therapy, irrational beliefs, the ABC model, cognitive behavioral therapy, and the practical application of RET in counseling, coaching, and therapy.

Beck, A. T. (1964). Thinking and depression: II. Theory and therapy. Archives of General Psychiatry, 10(6), 561-571. → Like Ellis, Beck contributed to the development of cognitive therapy. This article is relevant because it demonstrates how thoughts, emotions, and behavior influence one another. As such, it serves as a valuable supplement to Rational Emotive Therapy (RET), which focuses primarily on beliefs and interpretations.
Beck, J. S. (2020). Cognitive behavior therapy: Basics and beyond. New York, NY: Guilford Press. → This handbook provides a clear foundation for cognitive behavioral therapy. The book aligns well with the Rational Emotive Therapy (RET), as both approaches help people examine their thoughts and cope with situations differently. The practical structure of the sessions, exercises, and homework assignments makes this resource particularly valuable.
David, D., Lynn, S. J., & Ellis, A. (2010). Rational and Irrational Beliefs: Research, Theory, and Clinical Practice. New York, NY: Oxford University Press. → This resource directly addresses rational and irrational beliefs, a core element of Rational Emotive Therapy (RET). The publication helps readers better understand why some thoughts reinforce anxiety, anger, or avoidance, while others are more realistic and helpful.
DiGiuseppe, R., & Bernard, M. E. (1990). The application of rational-emotive theory and therapy to school-aged children. School Psychology Review, 19(3), 268-286. → This article demonstrates how the RET method can be applied to children and adolescents. This makes the source useful for education, counseling, and coaching. Irrational beliefs do not arise only in adults. Students, too, can become stuck due to thoughts such as “I must always perform well” or “everyone must like me.”

Dryden, W. (2009). Rational emotive behavior therapy: Distinctive features. London, England: Routledge. → Dryden clearly explains what distinguishes the RET method from other forms of cognitive behavioral therapy. The book is concise and practical. It effectively demonstrates how disputing, accepting, and developing helpful beliefs come together in treatment.
Ellis, A. (1957). Rational psychotherapy and individual psychology. Journal of Individual Psychology, 13(1), 38-44. → This is an early publication in which Ellis further elaborates on his rational approach. The source is important for understanding the origins of RET. Ellis demonstrates that emotional problems are often linked to beliefs a person holds about themselves, others, or the world.
Ellis, A. (1962). Reason and emotion in psychotherapy. New York, NY: Lyle Stuart. → This book is one of Albert Ellis’s classic foundational works. It forms an important foundation for the RET method. Ellis describes how irrational beliefs can exacerbate emotional problems and how people can learn to examine their thoughts more actively.
Ellis, A. (1974). Rational-emotive theory: Albert Ellis. In A. Burton (Ed.), Operational theories of personality (pp. 313-344). New York, NY: Brunner/Mazel. → This publication provides a clear theoretical explanation of the RET method. The source aligns well with the ABC model, in which an event does not directly lead to an emotional reaction, but rather through the beliefs a person associates with it.
Ellis, A. (1999). Early theories and practices of rational emotive behavior therapy and how they have been augmented and revised during the last three decades. Journal of Rational-Emotive & Cognitive-Behavior Therapy, 17(2), 69-93. → This article demonstrates how the RET method evolved into REBT. This is valuable because the method has not remained static. Ellis discusses how the approach has been adapted, expanded, and integrated with later cognitive and behavioral therapeutic insights.
Engels, G. I., Garnefski, N., & Diekstra, R. F. W. (1993). Efficacy of rational-emotive therapy: A quantitative analysis. Journal of Consulting and Clinical Psychology, 61(6), 1083-1090. → This publication examines the effectiveness of RET. The source is important for the scientific basis of the method. It helps to view the RET method not only as a practical framework but also as an approach that has been empirically studied.
Walen, S. R., DiGiuseppe, R., & Dryden, W. (1992). A practitioner’s guide to rational-emotive therapy (2nd ed.). New York, NY: Oxford University Press. → This book is a practical guide for professionals who wish to apply the RET method. It covers topics such as recognizing irrational beliefs, working with the ABC model, and guiding clients toward more realistic thoughts and healthier emotions.

Dryden, W., & Neenan, M. (2004). The rational emotive behavioral approach to therapeutic change. London, England: SAGE Publications. → This book provides an in-depth look at therapeutic change based on the RET method and REBT. It demonstrates how beliefs, emotions, and behavior change together when a person learns to challenge rigid demands, catastrophic thinking, and low frustration tolerance.

How to cite this article:
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Original publication date: August 8, 2022 | Last update: May 18, 2026

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Article by:

Ben Janse

Ben Janse is a young professional working at ToolsHero as Content Manager. He is also an International Business student at Rotterdam Business School where he focusses on analyzing and developing management models. Thanks to his theoretical and practical knowledge, he knows how to distinguish main- and side issues and to make the essence of each article clearly visible.