A specialized form of disputing aimed at the belief "this is awful" (awfulizing). Ellis argued that "awful" logically means "worse than 100% bad" — which is impossible in reality. The technique helps the client move from "awful" to "very bad but bearable" via a scale of badness, comparison with real catastrophes, and a re-evaluation of long-term consequences.
Step-by-step guide
- Identify the client's concrete catastrophizing ("this is awful", "the end of everything")
- Clarify the exact meaning: "What does awful mean? Is it 100% bad? 200%?"
- Introduce the badness scale: 0 = neutral, 100 = the worst possible. Where on the scale is this situation?
- Compare with real worst cases: "What would be worse than this? Even worse?"
- Assess the long-term consequences: "How will this look in a year, in 5 years?"
- Dispute: "Is this very bad? Yes. Awful in the sense of worse than 100%? No."
- Formulate a realistic alternative: "This is very bad and inconvenient, but not a catastrophe"
When to use
- In panic attacks and anticipatory anxiety ("this will be awful")
- In catastrophic interpretations of ordinary setbacks
- When the client is "stuck" in an experience disproportionate to the situation
Key phrases
You say "awful". What does this word mean for you — is this worse than 100% bad?
On a scale from 0 to 100 — where is this situation? What would be at 100?
Is this very bad? Yes. Awful? No — there is far less awful in life than we think.
Follow-up questions
Did you remember this situation this week? Did you use the scale?
At a month's distance — is this still 90 out of 100? Or has it been re-rated?
What would change if you called it "very bad" instead of "awful"?
Alternative phrasings
'Awful' is a word that crowds out thinking. Swap it for a number on the scale.
Zoom out: what would this look like from a year away? From ten?
Very bad is real. Awful — in the 100%+ sense — is mostly a linguistic habit.
Warnings
- ⚠️ Do not devalue the real pain of the client ("it is not that bad"). The aim is accuracy of evaluation, not minimization
- ⚠️ The scale must be used gently, as an instrument, not as proof that the client is "exaggerating"
- ⚠️ In some clients catastrophizing is a defensive function (preparation for the worst). Work carefully
Source: Ellis, A. (1994). Reason and Emotion in Psychotherapy (rev. ed.); Dryden, W. (2009)
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.