Introduction
Beliefs may be characterized as helpful, unhelpful, or somewhere in between. SMART Recovery, a program grounded in empowering individuals to reduce or resolve addictive behaviors, underscores the importance of addressing unhelpful beliefs through the Dispute Unhelpful Beliefs tool. This is a central pillar in the SMART Recovery approach, guiding individuals through the process of identifying and challenging beliefs that might fuel addictive behaviors.
Why This Tool Matters
Our beliefs shape how we feel and what we do. Sometimes, we hold on to beliefs that aren’t helpful, even if they feel true in the moment. These unhelpful beliefs can lead to guilt, hopelessness, or urges to engage in behaviors we’re trying to change.
The good news is that beliefs can be questioned, explored, and changed. You don’t have to believe everything you think.
This tool will help you identify unhelpful beliefs, examine them, and replace them with more balanced ones that support your goals.
What are Unhelpful Beliefs?
Unhelpful beliefs often fall into common patterns. Do any of these sound familiar?
|
Belief Type |
Listen For |
What’s the Problem? |
|
Demands |
"I must," "I have to" |
Creates pressure and emotional distress |
|
Overgeneralizations |
"Always," "never," "only" |
Misses the nuance of real life |
|
Frustration intolerance |
"I can’t handle this" |
Underestimates your resilience |
|
Awfulizations |
"Worst," "stupidest," "most unfair" |
Exaggerates pain and difficulty |
|
Self-attacks |
"I always fail," "I’m worthless" |
Blocks self-compassion and progress |
These beliefs can show up during urges, low moods, or times of stress. They can keep us stuck in unhelpful cycles.
How to Use This Tool
Use the worksheet to walk through three steps for each belief:
- Write down the unhelpful belief
What’s the thought that’s getting in your way? - Ask a question to challenge it
Use questions like:- Is this always true?
- Would I say this to a friend?
- What’s another way of looking at this?
- Write a more helpful belief
Replace the original thought with something more balanced and useful.
It should be honest, not overly positive, and supportive of your long-term goals.
Examples
|
Unhelpful Belief |
Question |
Helpful Belief |
|
I can’t deal with this without using |
Can I deal with it? |
It might be hard, but I can. It’s going to get easier. |
|
I always mess things up |
Is that really true? |
I’ve made mistakes, but I’ve also made progress. I’m still learning. |
|
I’m worthless |
Have I never done anything worthwhile? |
I have made meaningful contributions before. I have value. |
Try It Workself
Use the worksheet to practice disputing a few of your own thoughts. You can also refer to the list of common unhelpful beliefs in the SMART Handbook for ideas.
Reflection Questions
- What unhelpful beliefs do you tend to fall back on?
- How do these thoughts affect your behavior or emotions?
- What changes when you respond to a thought instead of just accepting it?
Download the Worksheet
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