REBT Self-Help Form

ACKNOWLEDGMENTS: I am grateful to my friend and colleague, the late Will Ross who hosted this wonderful tool for many years on his website, The REBT Network

REBT teaches people to seek out and dispute their Irrational Beliefs. You can increase your rationality and reduce your irrational beliefs, by spending several minutes each day asking yourself the following questions and entering your answers in the text areas below. To get the best results, give careful thought to each question, and avoid relying on well-rehearsed answers. (The REBT Disputing of Irrational Beliefs [DIBS] Form can be used in conjunction with the REBT Self-Help Form).

Once you have answered each of the questions, you can process the form to review your responses, and if you wish, print your answers for future reference.

DISCLAIMER: Use of this form is for educational, informational and entertainment purposes only, made available to you as a self-help tool for your own use, and is not intended or implied as therapy or for the diagnosis or treatment of any condition, nor is it to be used as a substitute for treatment by a qualified health care or mental health care professional.

Step 1: Describe the Activating Event


What is the situation that you are upset about?


Step 2: Identify Your Unhealthy Negative Emotions & Your Self-defeating Behavior


What unhealthy negative emotions you are experiencing?


What self-defeating behaviors would you like to change?



Step 3: Identify Your Irrational Beliefs

What are your irrational beliefs about the situation?



Low Frustration Tolerance

People Rating


Step 4: Dispute Your Irrational Beliefs

What are your disputing questions?


Step 5: Identify Your Rational Beliefs

What are your rational beliefs about the situation?


Step 6: Identify Your Healthy Negative Emotions & Your Self-helping Behavior

What are your new healthy negative emotions?


What are your new self-helping behaviors?


This submission is secure. Click the process button to see your results. We don't know who you are, and the system does not save or share your responses.

Click the print icon at the top of the page to print your results . . . Or  Ctrl + P on Windows, Command + P on Mac. In the print dialog box that comes up, be sure to select only the number of pages you want to print. Modern PCs and Macs will allow you to print to PDF or other document rather than printing paper. If you need help or have questions print/download a PDF copy of your results and e-mail it to me as an attachment along with your with questions.  Or just copy and paste your results in the body of an e-mail message.

Step 7: Process Your REBT Self-Help Form

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