A structured worksheet for the independent disputing of irrational beliefs between sessions. The client writes down: the IB, the empirical question and answer, the logical question and answer, the pragmatic question and answer, and the new rational belief. The written form consolidates the change and makes between-session work systematic.
Step-by-step guide
- In session, identify and write down 1–2 concrete IBs of the client for home work
- Explain the structure of the DIBS table and fill in an example together in session
- The client formulates three questions for the IB: empirical, logical, pragmatic
- The client writes out the answers to each question in their own words
- Based on the answers, the client formulates a new rational belief (rB)
- The client fills in the table daily (or when distress arises) on their own
- In the next session, the therapist reviews and discusses the completed tables
When to use
- As a standard part of every REBT session — for carrying the work into life
- In chronic IBs that "flare up" in everyday life
- When the client wants structure and concrete self-help tools
Key phrases
Between our meetings you will meet this belief again. Let us give you a tool.
Write down this belief. Now ask yourself: where is the evidence? Is it logical? Does it help?
You cannot change a belief in one session — you need daily practice. It is like exercise.
Follow-up questions
Did you fill in the table? Show me — which question was the hardest?
What happened to the belief after the written disputing — did it weaken?
When things went badly again this week, did you use the table? What got in the way?
Alternative phrasings
One sheet, one belief, worked through all three questions — then we talk about it.
Writing forces the mind to stop shortcutting. Say it out loud after you write it.
If you skipped the homework, that itself is an IB we should look at.
Warnings
- ⚠️ If the client does not complete homework — that itself is a theme for the session (LFT, avoidance)
- ⚠️ The written form matters: mental disputing alone often does not produce consolidation
- ⚠️ Do not overload: one carefully worked table is better than five formal ones
- ⚠️ Check that the client is formulating a rational belief, not positive thinking
Source: Ellis, A. (1974). Techniques for Disputing Irrational Beliefs (DIBS)
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.