CHAPTER 17
Disputing Irrational Beliefs
. . . you almost always bring on your emotional problems by rigidly adopting one of the basic methods of crooked thinking—musturbation. Therefore, if you understand how you upset yourself by slipping into irrational shoulds, oughts, demands, and commands, unconsciously sneaking them into your thinking, you can just about always stop disturbing yourself about anything.
—ALBERT ELLIS
What we’re trying to do when we pause is to consciously observe our thoughts. Within that, we can discover patterns. For Dr. Ellis, unlocking the patterns by pausing was through a technique he calls “disputing irrational beliefs,” or DIBS for short.
For him, a 10-minute session once a day is enough to pause your thoughts. And ...
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