Cognitive Restructuring: ABCs
The ABCs have been used for many years as a method of anger management. The goal of this method is to help people identify their automatic (and often irrational) thoughts and ways of reacting to situations. Once they are identified, they can be better dealt with. It is possible to apply this coping method to just about any feeling or reaction .
The basic structure is as follows: Fill in "A" activating event and "C" consequence first.
A= Activating event or the stimulus
B= Your automatic (and often unrealized irrational thoughts)
C= The consequence of those thoughts
D= Determine if your thoughts and their consequences are
rational/constructive
Example of the ABCs:
A= You get cut off in traffic
B= The person is a lousy driver, rude and has no respect for anyone else.
C= You get angry
D= To determine the effectiveness of your beliefs and consequences, try to
make your "unconscious" thoughts "conscious."
Then, evaluate whether there was any basis for them. Are there any beliefs you could change? Finally, determine whether the consequences (your reaction) was a beneficial use of your energy. If not, determine how to handle the situation differently.
For people who do not like to write things down, ask yourself the following:
I am _________________________ about ______________________
state the feelingstate the event
Why do I feel this way? _________________________________
State the first belief
Is this rational? Yes/No because _________________________
Circle onestate the reason it is or is not rational
Why else do I feel this way? _________________________________
State the second belief
Is this rational? Yes/No because _________________________
Circle onestate the reason it is or is not rational
And so on until all of the reasons are stated and defended. Then attack
the reaction (Or you can attack the reaction first and be done with it).
I am _________________________ about ______________________
state the feelingstate the event
Is it productive to feel this way? Yes/No because _______________
Circle onestate the reason
Rogers said that when you evaluate the "Beliefs" you will often find that they represent irrational, automatic thoughts. Often irrational thoughts can be identified because they contain the words: should, should have, must, cannot, or they indicate that an event would be completely unbearable, or the worst thing in the world. These types of statements often spawn unnecessary worry or guilt and disempower people from accepting their own ability to make choices.
The following is a list of some of the most common irrational thoughts:
1)You must have love, approval and affection almost all the time
2)In order to be worthwhile, you must be competent at everything all of the time
3)People who make you feel bad are evil and should be punished
4)If I do not get my own way, awful things will happen.
5)Unbearable emotional misery comes from external pressures
6)If something is dangerous or fearsome, you can't help but to dwell on it.
7)It is easier to avoid than face life's difficulties.
8)Your past must determine your feelings and actions today.
9)It is awful if you do not find quick solutions.
Take a hard look at yourself. Place a check by the automatic thoughts that often occur in your mind. Now, write a sentence or two disputing each of the above statements.
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