In cognitive behavioral therapy, the ABC model was demonstrated in order to help change irrational thoughts. The goal of using the ABC framework is to challenge any form of negative beliefs, as well as supporting the development of more practical and rational methods in order to handle stressful situations more appropriately.
Many people believe that negative events cause them to act in certain ways. However,
research tells us that our reactions are based on our beliefs about the situation rather than the situation itself. When adversity happens, the first thing we attempt to do is explain to ourselves why it happened rather than examine what beliefs we have which caused us to feel the way we did.
A is the adversity – the event or situation.
B is the belief or thought – our explanation about why the event or situation happened.
C is the consequent emotion and behaviour – the feelings and behaviors our belief causes.
A = Activating Event/Adversity
Activating events are triggers that cause potential stress. There are different types of
stressors; for example, most people would find life event stressors, such as the death of a
loved one, extremely difficult and stressful. Then, there are daily hassles which are more
common stressors. Not everyone finds these daily hassles stressful because our individual beliefs, thoughts, and perceptions regarding the daily hassles determine if the event is stressful for us or not.
B = Belief/Thought
When we are born, we come into this world as a clean slate: we have no beliefs, opinions,
Perceptions, or views. As soon as we can talk and listen, we begin to learn the opinions of our parents, our peers, classmates, etc. We automatically begin using these beliefs as a template for interpreting ourselves, others, and the world in general. The main problem is that others will not necessarily have the same template, beliefs, and views as we do.
Individuals use their beliefs to interpret what is happening to them. These beliefs might be accurate, optimistic, possible,and flexible, in which case, these types of beliefs or thinking skills can help to reduce the amount of stress a person experiences in life. However, a lot of beliefs take the form of automatic negative thoughts which are often rigid, inflexible,and pessimistic, and this can play a huge part in exacerbating stress levels.
Fortunately, it is possible to change our beliefs and, as a result, reduce our stress levels.
The aim of the ABC model is about shifting the focus away from external events and onto our internal processing of the event (i.e. our beliefs). Our interpretation of the event is a subconscious reaction which occurs automatically.
C = Consequent Emotion/Behavior
The final part of the A + B = C equation is “consequent emotion/behavior”. This refers to the feelings/behaviors that occur as a result of an individual’s beliefs and self-talk in response to the trigger. These feelings/behaviors might include stress, fear, worry, anxiety, frustration, anger, aggression, depression, irritability, avoidance, social withdrawal, etc.
A never equals C – it is a process. A + B = C. Here is an example of the ABC framework
applied to a young woman whose boyfriend has just ended their relationship –
A = Activating Event = “My boyfriend has left me.”
B = Belief = “I cannot live without him. Everyone always breaks up with me. There must be something wrong with me. Life is not worth living without someone to love and care for me.”
C = Consequent Emotion = Feels depressed. Has no motivation to go out or do the things that she normally enjoys.
Here is an example of a different reaction that someone else might have to the same problem –
A = Activating Event = “My boyfriend has left me.”
B = Belief = “I am sad that it is over, but it was his choice to walk away. It will take me time to get over this, but I know that this is not a reflection on me, and I will be okay.”
C = Consequent Emotion = Feels sad that the relationship has ended but continues with the things she enjoys in life.
The ABC Framework helps individuals begin identifying their limiting beliefs and build
awareness of how they think. By identifying thoughts that are often irrational, illogical, and unhelpful, they can start to dispute them and begin to practice replacing them with healthier alternatives.