CBT · Cognitive

Irrational Beliefs (REBT)

Find the demand, dispute it, rewrite it as a preference

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Albert Ellis's REBT approach: unhealthy emotion comes from rigid demands ("must", "have to", "should"), not from events. This sheet finds the demand, disputes it, and rewrites it as a preference — the same wish, without the tyranny.

Activating event (A) — what happened, factually

Consequence (C) — what I felt and did

The belief (B) — find the demand

The 'must', 'should', 'have to', or 'can't stand it' underneath the reaction

Which of the three core demands is loudest? (about me / about others / about the world)

Dispute (D)

Is this demand logically true? (Where's the law that says it must be so?)

Is it empirically true? (What's the evidence in the real world?)

Is it helpful? (What does holding this demand cost me?)

Effective new belief (E) — the same wish rewritten as a preference: 'I'd prefer ___, and I can bear it if not.'

Emotional intensity BEFORE (0–100)

none

most

Emotional intensity AFTER working the new belief (0–100)

none

most

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About this worksheet

Albert Ellis's Rational Emotive Behavior Therapy in one page. REBT's central claim is that unhealthy emotion doesn't come from events (A — activating event) but from the rigid demands the client puts on the event (B — belief) — the 'must', 'should', 'have to', 'can't stand it'. The worksheet walks the classic ABCDE sequence: name the event, name the emotional and behavioral consequence (C), find the demand and identify which of the three core categories it belongs to (about me / about others / about the world), dispute the demand on three grounds (logically true? empirically true? helpful?), and rewrite as an effective new belief (E) — a preference: 'I'd prefer ___, and I can bear it if not.' Same wish, without the tyranny.

When to use it

Perfectionism where 'I must' or 'I should' generates chronic frustration or shame.
Rigid thinking, entitlement patterns, low frustration tolerance.
Anger driven by 'they must not' demands on other people.
Depression driven by 'life must be fair / must not be this hard' demands.
Anxiety driven by 'I can't stand it' catastrophizing about uncertainty.

How to use it

1
Separate A from C
The event isn't the feeling. Most clients merge them; the worksheet forces the split.
2
Find the demand under the reaction
'What must be true for me to be this upset?' Look for must, should, have to, can't stand it.
3
Locate which of the three demand categories
About me, about others, about the world. Different demand categories drive different clinical work.
4
Dispute on three grounds
Logic (where's the law?), empirical evidence (does the world actually work this way?), and helpfulness (what does the demand cost?).
5
Rewrite as a preference
'I'd prefer ___, and I can bear it if not.' The wish is preserved; the rigidity is dropped.

Frequently asked questions

How is REBT different from standard CBT?+

REBT is the ancestor of standard CBT. The key distinction is REBT's focus on rigid demands (musts, shoulds) as the driver of unhealthy emotion, and its emphasis on preference-based rewrites rather than probability-based rewrites. Both traditions live comfortably in the same treatment plan.

What are the three core irrational demands?+

Ellis identified three: 'I must perform well and be approved of' (about me), 'others must treat me fairly and kindly' (about others), and 'the world and my life must be easy and comfortable' (about the world). Most rigid beliefs collapse into one of these three.

Isn't this just positive thinking?+

No — the effective new belief is not 'everything will be fine'. It's 'I would prefer this outcome, and I can bear it if it doesn't happen'. The preference is realistic; the toleration is what removes the tyranny.

Is this worksheet free?+

Yes. Free printable PDF. Sign in to TherapistAssist to send as a secure client link.