Disputing form

Self-Talk Example

SITUATION	NEGATIVE/IRRATIONAL THOUGHTS	ERRONEOUS/THINKING EMOTION	DISPUTING RATIONAL RESPONSE
Friend criticised my hairstyle.	She probably hates me	“All or nothing” thinking. (Mind reading.)   Anger and Depression	People are entitled to criticise me. Sometimes it’s fair sometimes not. She was not attacking me as a person but my hairstyle; I don’t have to agree with her opinion.
Woke up thinking I’ll be depressed forever.	I’ll never get better and the future is hopeless.	Over generalisation   Depression	I have become better in the past and will again. I will prepare a TO DO TODAY list and call up several friends.
Weighed myself this morning and the scales showed an increase of 1kg.	I am getting fat. Everyone will notice and will laugh at me. I hate myself.	False conclusions. (catastrophising)   Self down and Depression	Just because I now weight ........ Kilos, does not make me a hateful person. I can work on accepting myself unconditionally as well as resuming my exercise program. Some of us may never conform to advertising stereotypes.

Disputing form

Review the examples of self-talk and disputation on the previous page and fill in the form below after you have experienced an emotional disturbance. Photocopy as many as needed.

SITUATION	NEGATIVE THOUGHTS	DISPUTING THOUGHT / EMOTION	WHAT, IF, ANY IMPROVEMENT IN EMOTIONAL STATE
.