Disputing in Rational Emotive Behavior Therapy (REBT)

Disputing is the "cornerstone" of Rational Emotive Behavior Therapy. REBT disputing
involves evaluating one's self defeating beliefs- to put the beliefs "on trial". One can
evaluate one's inferences about the situation (the A) or one's evaluation about the situation
(the B). Although it is often helpful to evaluate both the inference and the evaluation, REBT
believes that the evaluation is the most important belief to target for disputing.

There are three general types of disputing- Empirical, Logical, and Pragmatic.

Empirical Disputing asks for the evidence which supports the belief.

Logical Disputing asks is the belief is logical based upon the evidence that you have. It
asks "if ________is true, then how does it follow that _______".

Pragmatic disputing asks the person to evaluate if the belief is helping him or her. This
type of disputing may be the most important and effective in helping one give up a self
defeating belief.

The following is an example of how one may use disputing:

A coworker walks by you on the street. You say "hello". The coworker briefly looks at you,
but then keeps on walking and does not acknowlege you.

You feel extremely worried and find yourself thinking "I wonder if he is angry with me?
What could I have done to him? He must be angry with me otherwise he would have said
'hi' back? Him being angry with me is awful and horrible."

The ABCs may look something like this:

A- You said hello, coworker looked at you but didnt say hello back

You infere- My coworker is angry with me.

B- "He MUST not be angry with me. If he is angry with me, that would be awful and
horrible".

C- Extremely worried

You would then move on to the D- Disputing.

D-

Disputing the inference (the A)-

What evidence do I have that he is mad at me? Just because he didnt say 'hi' back, do I
know for sure that he is mad at me? Am I jumping to conclusions? Are there other
explanations for his behavior?

Disputing the evaluation (the B)- The Demanding and the Awefulizing.

Empirical Dispute- Where is the evidence that he MUST not be angry with me? What law
in the universe says that others MUST not EVER be angry with me? If he is angry with
me, where is the evidence that this is AWFUL, the worse thing ever.

Logical Dispute- How does it follow that since I would prefer that he not be angry with me
that he absolutely MUST not be angry? How does it follow that if he is angry with me, then
it would be the worse thing in the world.

Pragmatic Dispute- If I continue to believe that he MUST not be angry with me and that it
would be AWFUL- the worse thing ever, if he is, what is that going to get me?

You would then move on to E- Effective new philosophy (thinking), behavior, and feeling.

E-

Thinking- "I would prefer that he not be angry with me, but there is no reason why he
MUST not be. I cannot control him. If he is angry with me, it is regretable, but it is not the
worse thing ever.

Behavior- I will approach him the next time I see him and calmly ask if everything is ok. If
he is angry with me, I will calmly discuss it with him and try to resolve the issue. If he
does not want to discuss it, or becomes aggitated, I will calmly walk away.

Feeling- Rather than feeling extremely anxious and worried, I will strive to feel concerned.

Identifying irrational beliefs and more rational alternatives is only the begining.
Just because a person knows what he is telling himself and what he could tell himself
different, does not necessarily mean that it will be enough to decrease his undesirable
feelings and behaviors.

REBT stresses that it often takes hard work for these new beliefs to "sink in". You will
most likely have to dispute the self defeating belief MANY TIMES, OVER AND OVER
AGAIN, and tell yourself the more effective belief MANY TIMES, OVER AND OVER
AGAIN to engrain the new belief. Do not only dispute the belief cognitively but also
emotively. When disputing the belief it is important to incorporate emotional vigour, to put
passion into your disputing (imagine that you are a lawyer, passionately presenting your
case, trying to convinse the jury). Last, it is important to also dispute the belief
behaviorally.One must also ACT AGAINST the self defeating belief and do more self
helping behaviors. ONLY AFTER HARD WORK will these new beliefs become engrained.

Admittedly, some self defeating beliefs and behaviors are easier to overcome than others.
Because we are "fallible human beings" it is impossible to expect ourselves to be
"rational" 100% of the time. But, with hard work we can disturb ourselves less, have better
relationships,and feel good more often.

REBT also acknowleges that some people may be genetically predisposed to negativistic
and/or unrealistic thinking. Medication may be needed to help supplement one's REBT
work.

Additional Reading

Techniques for Disputing Irrational Beliefs- by Albert Ellis

The Online REBT Self Help Form- by Will Ross, available at The REBT Network website