Title: Irrational Beliefs | Counseling Center
Headings: Irrational Beliefs
Irrational Beliefs
Handling Irrational Beliefs from Tools for Personal Growth (1999-2010), by James J. Messina, Ph.D.
I. What are irrational beliefs?
II. What are some examples of irrational beliefs?
About Yourself:
Irrational beliefs (negative) about others:
Irrational beliefs on other topics
How can we recognize irrational beliefs? Irrational beliefs can be present if we:
What are the benefits of refuting our irrational beliefs?
By refuting our irrational beliefs we are able to:
Steps to take in refuting an irrational belief
Step 1: Is your thinking and problem solving ability being blocked by an irrational belief? Consider a specific problem as you answer the following questions:
Step 2: If you have answered yes to any or all of the questions in Step 1, you are probably facing a problem or situation in which a blocking irrational belief is clouding your thinking. The next thing to do is to try to identify the blocking irrational belief. Answer the following questions in your journal:
Step 3: Once you have identified the blocking belief in Step 2, test its rationality. Answer the following questions about the belief, yes or no.
Step 4: Once you have determined that the blocking belief is irrational, you are ready to refute this irrational belief. Respond to the following questions in your journal:

Content: Overly optimistic or idealistic ways of looking at necessary life experiences such as loss, conflict, risk taking, rejection, or accepting change. Emotional arguments for taking or not taking action in the face of a challenge. When followed they result in no personal gain, but rather in greater personal hardship or loss. Patterns of thinking that make us appear to others as stubborn, bullheaded, intemperate, argumentative, or aloof. Ways of thinking about ourselves that are out of context with the real facts, resulting in our either under-valuing or over-valuing ourselves. Means by which we become confused about the intentions of others when we are enmeshed in interpersonal problems with them. Lifelong messages sent to us either formally or informally by: society, culture, community, race, ethnic reference group, neighborhood, church, social networks, family, relatives, peer group, school, work, or parents. They are unproductive in solving our current problem or crisis, but we are either unwilling or unable to let go of them. These messages can be very clear to us or they can be hidden in our subconscious.