by William Taboas, M.A.
As I was enjoying lunch with an old friend, he noticed that I was distracted with something on my mind. He pointed it out, and proceeded to have a conversation about the things occupying my head. I was concerned and worried about not having enough time to complete a series of tasks before they were due. Like the good friend he was, he offered advice and we proceeded to problem-solve. And voilá, I knew how to proceed. However, that didn’t stop me from ruminating and overthinking. Then came his remark: “Dude, is overthinking about it helping you right now?” No! It wasn’t. Then I tried my best not to, and enjoyed the friendly banter.
The REBT model exemplifies multiple ways to challenge thoughts and beliefs that contribute to our dysfunctional emotional disturbances. There are many ways to dispute in REBT, each method involving creativity, understanding the context, integration of personal style, and learning history. Complexity and intricacy, however, may not always be available, apparent, and in some cases, not even that immediately effective. Starting off by chipping away at irrational beliefs with a simple dispute might be your best bet.
The Functional Dispute, which is questioning whether the belief is aiding or impeding the attainment of a goal, is quite elegant in its simplicity. We ask ourselves and each other if our beliefs are helping us to achieve our goals or making us more upset and getting in the way of goal attainment. Worrying and being concerned with an imminent exam might motivate us into studying, whereas catastrophic thinking and excessive worry which often leads to paralyzing anxiety may not be so helpful. Regretful and remorseful thoughts make us reflect on how to correct future mistakes, whereas excessive self-condemnation resulting in crippling shame or guilt. You get the picture- our beliefs can either help, or hurt us.
The Functional Dispute puts things in perspective, offering rational alternatives to think about the same problem. In REBT, it opens up doors for deeper introspection to our belief patterns. Not only that, but it tends to stop you on your worry and rumination tracks. So take a moment to reflect on your unhelpful beliefs. Are they helping or getting in the way of a goal we wish to achieve?
