Helpful Disputes

Example:  The belief:  "Since my boss fired me, I must be stupid and incompetent".

Evidence:  1.  What is the evidence or proof of my belief?  Have I behaved stupidly and incompetently at every project that I have ever done?  2.  What is the evidence or proof of the alternative to the belief?  Have I ever done a project intelligently and competently?

Logic:  1.  Is it logical to assume that my belief is the only reasonable conclusion one could arrive at, given the activating event (I was fired)?  e.g. Is it logical to assume that the firing must prove that I 'm stupid and incompetent?  2.  What is an alternative explanation?  e.g. Is it possible that I was not well suited to that job, but could be very successful in a different job?  3.  What would I think of a friend or others in a situation like this?  e.g. When a friend is fired does it always mean that he/she is stupid and incompetent?  4.  Elegant Solution:  Even if I were less smart and competent than others working there, would that mean I can never be happy?  What about those who are less smart and competent at some things than I, do I judge them harshly and can they never be happy?

Functionality:  1.  Is it helpful for me to think about the event with this belief?  Does it help me feel better or behave more effectively or learn something?  Does labeling myself as stupid or incompetent make me feel OK about being fired, or does it inspire me or help me to find a new job?  Does it help me learn from this experience so that I can improve on my job satisfaction in the future?  2.  How would I feel, behave, learn if I thought about this differently?  If I thought that this job was not a good fit for my particular skill set, would I feel better, be better motivated to find a better fit, learn something about what is a good fit?

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