Photo credit, property of Netflix, fair use
The ABC model of rational emotive behavior therapy (REBT) maintains that when an undesirable Action occurs and a person uses an unhelpful Belief about the event, it’s the unfavorable attitude and not the occurrence which results in unpleasant Consequences.
Therefore, Disputation of the unproductive assumption is used in order to form a more Effective new belief. Noteworthy, challenge of the self-disturbing assumption and not the situation or resulting effects of the belief is used in this regard.
In particular, there are four predominate irrational beliefs which people use: demandingness, awfulizing, low frustration tolerance, and global evaluations. One of my go-to disputes for these beliefs is known as the empirical dispute, of which one source states:
This type of dispute involves checking the irrational belief against the facts of the real world. “Where is the evidence that you need a man?”
Regarding the “real world,” I stated in a blogpost entitled On Truth:
The unpolished definition of truth relates to that which is true or in accordance with fact or reality. Incidentally, “true” is defined as accurate or exact information in accordance with fact or reality.
Following these standards, “reality” may be described as the world or the state of things as they actually exist, as opposed to an idealistic or notional idea of them. Likewise, “fact” is detailed as a thing that is known or proved to be true, as opposed to interpretation.
Likewise, I stated in a blogpost entitled Ideal-World vs. Real-World:
According to one source, “The ideal world is defined as an idealized society, environment or situation in the mind of an individual or group, pursuing the idea of a state of perfection. On the other hand, the real world refers to the actual situations we experience and face in our lives.”
These truth-reality and ideal-world-real-world distinctions are important for context regarding an empirical dispute. This is because I maintain that there’s such a thing as objective reality which is described by truth, yet I’m aware that not everyone supports this perspective.
When considering psychoeducation and how a simple empirical dispute tool may be easily taught to people who are interested in REBT, I’m reminded of a meme. According to one source:
About
Tim Robinson asking “Are you sure about that?” refers to a clip from the Netflix sketch comedy series I Think You Should Leave with Tim Robinson in which Robinson incredulously asks the camera the title question. The clip became popularized on TikTok via memes, where it was used in videos humorously depicting doubt.
Origin
In I Think You Should Leave season two, episode three, Robinson plays a spokesperson for a fictional company Carber Vac. While telling a story about how he got fired from his job, he incredulously asks, “Are you sure about that? Are you sure about that?”
When contemplating a straightforward disputing technique, I think of asking oneself, “You sure about that?” As an example, imagine that you’ve used a self-disturbing narrative which is illogical and unreasonable (collectively “irrational”).
From the perspective of the ABC model, your belief-consequence connection causes undesirable emotions (e.g., anger, fear, etc.), uncomfortable bodily sensations (e.g., tense shoulders, rapid heartrate, etc.), and unfavorable behaviors (e.g., fingernail biting, yelling, etc.).
As mentioned, the Action and Consequence aren’t the subject of Disputation. Rather, in order to achieve an Effective new self-narrative, you can target the unhelpful Belief that causes unpleasant Consequences. This is where a healthy tool comes in handy.
Instead of believing the nonsense used to cause an undesirable reaction, imagine asking yourself about your unfavorable belief, “You sure about that? You sure what you’re telling yourself is true?”
How might this helpful empirical dispute serve your interests and goals? Suppose you have an interest in rational living and a goal to actively and routinely practice REBT in order to satisfy your interest.
The memetic empirical dispute discussed herein is a fairly forthright way of assessing whether or not you’re telling yourself truth as a means of properly functioning in the real world. Thus, you challenge ideal world nonsense with the intention of dispelling irrational narratives.
Although this is but one example of a rational dispute, I find it a humorous and useful technique that I use in my personal and professional life. Perhaps next time you’ve self-disturbed you, too, will find value in this healthy disputation tool.
If you’re looking for a provider who works to help you understand how thinking impacts physical, mental, emotional, and behavioral elements of your life—helping you to sharpen your critical thinking skills, I invite you to reach out today by using the contact widget on my website.
As a psychotherapist, I’m pleased to help people with an assortment of issues ranging from anger (hostility, rage, and aggression) to relational issues, adjustment matters, trauma experience, justice involvement, attention-deficit hyperactivity disorder, anxiety and depression, and other mood or personality-related matters.
At Hollings Therapy, LLC, serving all of Texas, I aim to treat clients with dignity and respect while offering a multi-lensed approach to the practice of psychotherapy and life coaching. My mission includes: Prioritizing the cognitive and emotive needs of clients, an overall reduction in client suffering, and supporting sustainable growth for the clients I serve. Rather than simply helping you to feel better, I want to help you get better!
Deric Hollings, LPC, LCSW
References:
Alexander, R. (2022, March 9). Types of disputing. REBT Info. Retrieved from https://rebtinfo.com/types-of-disputing/
Bc163461231245. (n.d.). Tim Robinson I Think You Should Leave GIF [Image]. Tenor. Retrieved from https://tenor.com/view/tim-robinson-i-think-you-should-leave-you-sure-about-that-gif-22429959
Dmdmd1000. (2023, June 29). Tim Robinson - Carber Vac (you sure about that?) [Video]. YouTube. Retrieved from https://youtu.be/uZfhmX-8gdw?si=qcfP0BLKNiZJtbQ-
Feng, Y. (n.d.). What is your ideal world? Ars Electronica. Retrieved from https://ars.electronica.art/who-owns-the-truth/en/what-is-your-ideal-world/
Hollings, D. (2024, August 7). Awfulizing. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/awfulizing
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Hollings, D. (2024, April 21). Sensation. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/sensation
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Hollings, D. (2022, December 25). The B-C connection. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/the-b-c-connection
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Wikipedia. (n.d.). I Think You Should Leave with Tim Robinson. Retrieved from https://en.wikipedia.org/wiki/I_Think_You_Should_Leave_with_Tim_Robinson
Wikipedia. (n.d.). Time Robinson (comedian). Retrieved from https://en.wikipedia.org/wiki/Tim_Robinson_(comedian)
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