Disputing as a Cognitive Technique in REBT

Rational Emotive Behavior Therapy (REBT), developed by Albert Ellis, is a form of cognitive-
behavioral therapy that focuses on identifying and challenging irrational beliefs (IBs) that lead to
emotional distress and self-defeating behaviors. A key technique in REBT is disputing, which
involves systematically questioning irrational thoughts and replacing them with rational beliefs
(RBs).

REBT is based on the ABC Model, where:

A (Activating Event) triggers

B (Belief), which can be rational or irrational, leading to

C (Consequence), an emotional or behavioral response.

If the belief is irrational, it results in unhealthy emotions such as anxiety, depression, anger, or
guilt. Disputing is used to challenge these beliefs, helping individuals develop a healthier and
more constructive way of thinking.

Why Is Disputing Important?

Disputing is at the core of REBT because:

• It helps individuals break free from self-defeating thought patterns.

• It encourages a logical and evidence-based approach to emotions.
• It reduces psychological distress and promotes emotional resilience.
• It enhances problem-solving skills by fostering rational thinking.
• Through disputing, individuals actively engage in reshaping their thought processes,
leading to more balanced emotions and improved decision-making.

Types of Disputing

In REBT, disputing is carried out using four main types, which focus on evidence, logic,
practicality, and philosophical perspective. These types help individuals systematically challenge
their irrational thoughts and replace them with more rational, flexible, and constructive beliefs.
Empirical Disputing (Reality Testing)

Empirical disputing challenges the factual accuracy of an irrational belief (IB). It encourages
individuals to test their beliefs against real-world evidence and determine whether the belief is
actually true.

Goal:

• To examine whether there is any real proof that supports or contradicts the belief.
• To differentiate assumptions from facts.
• To develop a more accurate and evidence-based perspective.

Example:

Emma believes, “I am completely unlovable because I’ve had a few failed relationships.” When
she engages in empirical disputing, she is encouraged to look for evidence supporting or
contradicting this belief. She recalls times when friends and family have shown her love and
care, proving that she is not unlovable. She also remembers that relationships fail for many
reasons, not just because of one person’s flaws. By analyzing the evidence, Emma realizes that
while her past relationships didn’t work out, that doesn’t mean she is fundamentally unlovable.
A more evidence-based belief would be, “I have struggled in relationships, but I am still capable
of love and connection.”

Logical Disputing (Rational Analysis)

Logical disputing challenges whether an irrational belief (IB) logically follows from the facts. It
helps individuals recognize contradictions in their thinking and understand that their beliefs may
not be reasonable or coherent.

Goal:

• To identify illogical reasoning behind irrational beliefs.

• To determine if the belief makes sense when analyzed rationally.

To replace extreme or faulty logic with a more rational, flexible mindset.

Example:

Michael believes, “If I don’t succeed at everything I try, I am a complete failure.” Through logical
disputing, he is encouraged to analyze whether this belief makes sense. He considers the fact
that no one succeeds at everything all the time—even highly successful people have faced
setbacks. He realizes that failing at one task does not mean he is incapable or worthless. He also
sees the contradiction in his thinking: if perfection were the standard for worth, then no one
would ever be worthy. After applying logical disputing, Michael replaces his belief with a more
rational one: “I prefer to succeed, but occasional failure is a normal part of life and does not
define my worth.”

Pragmatic Disputing (Functional Analysis)

Pragmatic disputing questions whether an irrational belief (IB) is helpful or harmful in a person’s
life. Instead of focusing on whether a belief is factually true or logically sound, this approach
examines whether the belief is useful for emotional well-being and life success.

Goal:

• To assess whether the belief is helpful or self-defeating.

• To encourage more adaptive, constructive thinking.
• To replace rigid beliefs with flexible, functional alternatives.

Example:

Sophia believes, “If I make a mistake at work, everyone will think I’m incompetent, and I’ll lose
my job.” When she engages in pragmatic disputing, she considers whether holding onto this
belief helps or harms her. She realizes that this belief makes her anxious, overly self-critical, and
afraid to take risks. She also recognizes that making occasional mistakes is normal and does not
automatically lead to losing a job. By replacing this belief with a more functional one—
“Mistakes happen, and I can learn from them without assuming the worst”—Sophia reduces her
stress, improves her confidence, and performs better at work.

Philosophical Disputing (Broad Perspective)

Philosophical disputing encourages individuals to reassess their core values, purpose, and long-
term perspective on life. Instead of focusing on immediate emotions or practical consequences,
it challenges people to think about the bigger picture and develop a healthier, more meaningful
worldview.

Goal:

• To help individuals find deeper meaning and perspective beyond their immediate
struggles.
• To replace rigid, self-defeating beliefs with a broader, more flexible mindset.
• To encourage acceptance, resilience, and long-term well-being.

Example:

James believes, “If I don’t achieve great success, my life is meaningless.” When he applies
philosophical disputing, he questions the foundation of this belief. He reflects on what truly
gives life meaning—relationships, personal growth, and contributing to others. He realizes that
success is not the sole measure of a meaningful life and that people can find fulfillment in many
ways. This shift in perspective helps him reduce pressure on himself, appreciate the present,
and focus on his values. He replaces his belief with, “Success is important to me, but my life has
meaning beyond just achievements.”

Process of Disputing in REBT

Disputing is a structured process used in Rational Emotive Behavior Therapy (REBT) to challenge
irrational beliefs (IBs) and replace them with rational alternatives (RBs). The process involves
systematically questioning the irrational belief, identifying flaws in its reasoning, and developing
healthier ways of thinking.

Steps in the Disputing Process

1-Identify the Irrational Belief (IB)

Recognize the self-defeating thought that is causing emotional distress.

Common irrational beliefs include:

“I must be perfect, or I’m worthless.”

“If people don’t approve of me, I am a failure.”

“I can’t stand discomfort or failure.”

2-Recognize the Emotional and Behavioral Impact

Understand how the belief affects emotions and actions.

Example: If someone believes “I must be liked by everyone”, they may experience anxiety in
social settings, avoid conflict, or feel deeply hurt by criticism.

3-Dispute the Irrational Belief Using Different Approaches

Use one or more disputing techniques:

Empirical Disputing: Is there evidence that this belief is true?

Logical Disputing: Does this belief logically follow from the facts?

Pragmatic Disputing: Is this belief helping or harming me?

Philosophical Disputing: Does this belief align with my deeper values and long-term happiness?

4-Develop a More Rational Belief (RB)

Replace the irrational belief with a more balanced, realistic perspective.

The new belief should be:

Flexible (not extreme or rigid).

Realistic (based on facts rather than assumptions).

Helpful (supports emotional well-being and effective behavior).

5-Apply and Reinforce the New Belief

Practice thinking in line with the rational belief.

Challenge the old belief whenever it resurfaces.

Take real-world actions that support the new belief (e.g., facing fears, trying new behaviors).

Five Real Life Examples

Fear of Public Speaking

Irrational Belief (IB): “If I make a mistake while speaking, everyone will think I’m stupid.”

Empirical Disputing: “Do I have proof that one mistake means people will judge me as stupid?”

Logical Disputing: “Is it logical to assume that one small mistake defines my intelligence?”

Pragmatic Disputing: “Is this belief helping me become a confident speaker, or making me avoid
opportunities?”

Philosophical Disputing: “Does my self-worth depend on never making mistakes, or is growth

more important?”

Rational Belief (RB): “Mistakes are natural, and most people focus on the message, not minor
errors.”

Relationship Rejection

Irrational Belief (IB): “If my partner leaves me, I’ll never find love again.”

Empirical Disputing: “Do I have evidence that no one else will ever love me?”

Logical Disputing: “Is it logical to believe that one breakup means permanent loneliness?”

Pragmatic Disputing: “Does thinking this way help me heal and move forward?”

Philosophical Disputing: “Is my happiness dependent only on this relationship, or can I build a
fulfilling life in other ways?”

Rational Belief (RB): “Breakups are painful, but I can heal and find love again in the future.”

Workplace Criticism

Irrational Belief (IB): “If my boss criticizes my work, it means I am a failure.”

Empirical Disputing: “Has every employee who received criticism failed in their career?”

Logical Disputing: “Does one piece of feedback erase all my past accomplishments?”

Pragmatic Disputing: “Is taking criticism personally helping me improve my performance?”

Philosophical Disputing: “Is my value only based on my boss’s approval, or do I have many ways
to grow and succeed?”

Rational Belief (RB): “Feedback is an opportunity to improve, not proof of failure.”

Social Anxiety at a Party

Irrational Belief (IB): “If I say something awkward, people will think I’m weird and unlikable.”

Empirical Disputing: “Do I have proof that everyone judges minor social mistakes harshly?”

Logical Disputing: “Is it logical to believe that one awkward moment defines how people see
me?”

Pragmatic Disputing: “Does avoiding social situations help me build confidence, or keep me
stuck?”

Philosophical Disputing: “Is making connections more important than worrying about being
perfect?”

Rational Belief (RB): “Everyone has awkward moments, but people care more about connection
than perfection.”

Academic Failure

Irrational Belief (IB): “If I fail this test, my future is ruined.”

Empirical Disputing: “Is there evidence that one test completely determines my future
success?”

Logical Disputing: “Does a single failure mean I will always fail?”

Pragmatic Disputing: “Is this belief motivating me to study, or making me more anxious?”
Philosophical Disputing: “Is my worth based on grades alone, or are there other ways to learn
and succeed?”

Rational Belief (RB): “One test won’t define my future. I can learn from this and improve.”

Styles of Disputing in REBT

Disputing styles refer to different approaches used to challenge irrational beliefs. They
determine how actively and aggressively a person confronts their irrational thinking.

Socratic (Gentle) Disputing

Uses open-ended questions to help the person reflect and discover flaws in their beliefs.

Encourages self-exploration rather than direct confrontation.

Example: “What evidence do you have that everyone must like you for you to be happy?”

Didactic (Instructional) Disputing

The therapist or individual directly explains why the belief is irrational.

Uses logical arguments and facts to correct faulty thinking.

Example: “Just because one person dislikes you doesn’t mean you are unlikable.”

Humorous Disputing

Uses humor to expose how exaggerated or unrealistic an irrational belief is.

Helps to reduce emotional intensity and view the belief more objectively.

Example: “So, if you make one mistake, will the world stop spinning?”

Metaphorical Disputing

Uses stories, analogies, or metaphors to challenge irrational beliefs.

Makes complex ideas easier to understand and accept.

Example: “A single bad chapter doesn’t ruin the whole book—why should one failure define
your life?”

Strong/Forceful Disputing

A direct, confrontational approach where irrational beliefs are firmly challenged.

Often used when a person is resistant to change.

Example: “Is it really true that your life is over just because of one rejection?”

Conclusion

Disputing in REBT is a powerful tool for challenging irrational beliefs and fostering rational
thinking. By questioning the truth, logic, and usefulness of negative thoughts, individuals
develop emotional resilience and better coping skills. With consistent practice, disputing leads
to greater self-control, reduced distress, and long-term mental well-being.