• Point 2: Cope with Urges
• Point 3: Manage Thoughts, Feelings and Behaviors

You can use this tool to examine any belief that may be harmful if you act on it.

An Irrational belief is:

1. Not true – It’s unrealistic and there is no evidence to support it
2. Doesn’t make sense – It’s not logical
3. Harmful – It won’t help you get what you want for yourself in the long run if you act on it

A Rational belief is:

• True – It’s realistic and there is evidence to support it
• Makes sense – It’s logical
• Helpful – It helps you get what you want in the long run if you act on it

You can dispute an irrational belief by turning it into a question and then answering it. Your answer will probably be a rational belief.