By disputing your Irrational Beliefs and replacing them with Rational Beliefs  you can begin to ease your stress, release your anger, relieve anxiety, and much more.  Learning this technique is a critical step in the path to enduring happiness! Print out copies of this page to practice disputing various emotional upset situations in YOUR life. (A)  ACTIVATING EVENT (Common situation that results in my feeling frustrated and upset): _______________________________________________________________ _______________________________________________________  _______________________________________________________ _______________________________________________________

 

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(B) IRRATIONAL BELIEFS (IB's) leading to my CONSEQUENCES (emotional disturbance or self-defeating behaviors)	(D) DISPUTES for each circled IRRATIONAL BELIEF	(E) EFFECTIVE RATIONAL BELIEFS (RB’s) to replace my IRRATIONAL BELIEFS (IB’s)
Circle all beliefs that apply to this ACTIVATING EVENT (A).	Examples: ‘Why MUST I do very well?” “Where is it written that I am a BAD PERSON?” “Where is the evidence that I MUST be approved or accepted?”	Examples: “I’d PREFER to do very well but I don’t HAVE TO.” “I am a PERSON WHO acted badly, not a BAD PERSON.” “There is no evidence that I HAVE to be approved of though I would LIKE to be.”
1. I MUST do well or very well!	___________________________	___________________________
	___________________________	___________________________
	___________________________	___________________________
2. I am a BAD OR WORTHLESS PERSON when I act weakly or stupidly.	___________________________	___________________________
	___________________________	___________________________
	___________________________	___________________________
3. I MUST be approved of or accepted by people I find important.	___________________________	___________________________
	___________________________	___________________________
	___________________________	___________________________
4. People MUST treat me fairly and give me what I NEED.	___________________________	___________________________
	___________________________	___________________________
	___________________________	___________________________
5. People MUST live up to my expectations or it is TERRIBLE!	___________________________	___________________________
	___________________________	___________________________
	___________________________	___________________________

(Continued below)

(C)  CONSEQUENCES (Frustrating reactions or self-defeating behaviors that I produced and would like to change):

______________________________________________________

______________________________________________________

______________________________________________________________

______________________________________________________

Go here to see a different version of the ABC Disputing Worksheet, with additional explanations

Find out more here about Online Anger Management

More on the ABC's of REBT

A simple tutorial in the ABC's Another variation of the ABC Disputing Chart 24/7 Online Counseling The ABC Worksheet The 12 Irrational Beliefs of REBT The 12 Rational Belief Statements

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