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SMART Recovery Tool: Disputing Irrational Beliefs (DIBs)

  • Point 2: Cope with Urges
  • Point 3: Manage Thoughts, Feelings and Behaviors

You can use this tool to examine any belief that may be harmful if you act on it.

An Irrational belief is:

  1. Not true – It’s unrealistic and there is no evidence to support it
  2. Doesn’t make sense – It’s not logical
  3. Harmful – It won’t help you get what you want for yourself in the long run if you act on it

A Rational belief is:

  • True – It’s realistic and there is evidence to support it
  • Makes sense – It’s logical
  • Helpful – It helps you get what you want in the long run if you act on it

You can dispute an irrational belief by turning it into a question and then answering it. Your answer will probably be a rational belief.