The ABC (adversity, behavior, consequences) model is one of the main parts of rational emotive behavior therapy (REBT), a form ofcognitive behavioral therapy(CBT). The ABC model is based on the idea that emotions and behaviors are not determined by external events but by our beliefs about them.
CBT is a popular mental health treatment that involves recognizing and examining problematic thought patterns and behaviors and adjusting them to be healthier and more productive. CBT is used to treatdepression,anxiety,substance use disorder, and other mental health conditions.
Read on to learn more about the ABC model in CBT, and find out what it’s like to make it part of your therapy.
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What Is the ABC Model?
The ABC model, also sometimes considered the ABCDE model, is a simplified framework used in REBT to help people change irrational beliefs into rational ones, which in turn helps them have healthier reactions to situations.
The idea behind the ABC model is that a person does not necessarily have to change their environment to feel better. Instead, they can feel better by acknowledging and changing theirreactionsto their environment.
Here’s what ABC stands for:
- Adversity event (also called “activating event” or “antecedent” this is the situation or occurrence that you are dealing with)
- Beliefs (your beliefs about the event)
- Consequences (your emotional and behavioral response to the event based on your beliefs)
Antecedents
The "A" in the ABC model stands for adversity (or sometimes “activating event” or “antecedent”). This is an event that prompts the start of the reaction. While it can be a major event, it’s often something simple—like someone speaking rudely to you.
Beliefs
The "B" stands for beliefs. This is where the work in the ABC model is done and what determines the outcome of the event.
In the ABC model, beliefs are separated into two categories:
- Rigid, extreme, and illogical
- Primary belief is "demandingness" (requires help or attention)
- Secondary beliefs are "awfulizing" (assuming bad or negative things will happen), low frustration tolerance, self-depreciation
Examples of irrational beliefs include:
- "Susan was rude to me this morning, so she must hate me."
- "Susan was rude to me, so I must be an unlikable person."
- "Susan was rude to me. She is a terrible person."
Rational Beliefs
- Flexible, nonextreme, and logical
- Primary belief is preferences
- Secondary beliefs include "anti-awfulizing," high frustration tolerance, self-acceptance, and acceptance of others
Examples of rational beliefs might include:
- "Susan was rude to me. She must be having a bad day."
- "Susan was rude to me this morning. Maybe she was in a rush or running late and didn't have time for a chat."
Rational, healthy, and adaptive emotions are not always positive emotions. Some negative emotions are necessary, such as:
- Concern
- Annoyance
- Sadness
- Disappointment
- Regret/remorse
The goal of ABC is not to get rid of negative emotions but to view them in a rational and more helpful way.
Examples of Belief Thinking
Concern, which is based on a rational belief, might show up as, "I'm not sure if I studied enough for this test, and it's possible I will get a bad grade. If this happens, it would be disappointing, but I can handle it."
Anxiety is based on an irrational belief and may appear as "I might fail this test, and if I do, it would be catastrophic."
Consequences
"C" stands for consequences. This is how you feel or what you do in response to the event in step “A.”
In the ABC model, consequences are determined by your beliefs in step “B." In the above example where Susan was rude to you, if you believe that Susan was rude because of something negative in her own life, your behavior might be to not internalize it and instead, just give Susan some space.
The ABCDE Model
The ABC model often extends to an ABCDE model, with "D" standing for "disputation of beliefs," and "E" standing for a "new effect." These additional letters and steps mean learning to dispute irrational and unhealthy beliefs when they come up to change the outcome to a positive one.
How the ABC Model Works and Examples
CBT helps people understand how their thoughts and feelings influence their behavior. ABC is a tool used in CBT to highlight this connection.
The strategy helps people identify unhelpful thoughts and emotions and learn how to change them into more constructive ones. It can simplify an otherwise complex concept and give people a chance to look at their personal reactions to specific situations and understand them better.
Examples of the ABC Model
There are many situations in life where the ABC model can be applied to help you understand your feelings, thinking, and behaviors. For example:
- You say “good morning” to a coworker and they do not say anything back.
- A friend you feel close to does not invite you to a party.
- Your sister asks one of her friends to help her plan a baby shower instead of you.
- Your partner forgets your wedding anniversary.
- Your boss emails you and asks to have a meeting.
Each of these scenarios could be an event that triggers irrational thoughts. Those thoughts, in turn, make you feel a certain way. For example, you may feel worried when your boss asks for a meeting because you assume you’re going to get fired, and sad or even angry that your partner has forgotten your anniversary because you’re worried it means they don’t love you anymore.
Benefits of the ABC Model
The ABC model has been widely studied. It has been shown to help with conditions and symptoms like:
- Depression
- Anxiety
- Dysfunctional thinking
- Anger issues
- Substance use disorders
- Eating disorders
The ABC model has also been shown to be useful intherapybecause it can help people understand the antecedents (or triggers) of their emotions and behaviors, and realize that they cannot always control what happens, but they can control how they respond.
One of the main benefits of the ABC model is that it is fairly simple. It can be implemented with not very much instruction—for example, it could be posted on a bulletin board as a reminder or guide in schools or workplaces.
What to Expect From the ABC Model
The ABC model can be used in differenttherapeutic formats and settings to help people from different backgrounds. The way in which ABC is applied depends on these factors and the needs of the individual.
Working with the ABC model usually involves answering questions about each stage to better understand your triggers, beliefs, emotions, and behaviors.
Here’s an example of what happens when you’re working with a therapist using the ABC model:
- Your therapist will ask you to think of an event that triggered feelings and irrational beliefs—for example, your boss asking you for a meeting and how it made you worried about your job. They might also ask you to imagine an event that has not happened, but that you’re concerned about.
- Next, your therapist will have you describe the event in detail. Who was involved? What happened? When did it take place?
- Then, they will have you describe your reaction to the event. What went through your mind? What kind of thoughts entered your head when it happened?
- Next, you’ll talk about how the event made you feel. Were you angry? Sad? Worried? Confused?
- Once you’ve talked about what happened and your thoughts and feelings about the event, your therapist will ask you to challenge your beliefs. They’ll ask questions to help you decide if what you thought in response to the event was realistic, as well as help you understand why you felt the way you did. For example, they might have you come up with other possible explanations for the event other than the first one that popped into your head.
- Once you understand your reactions, your therapist will help you build coping skills so that if the event happens again, you’ll feel more prepared to handle it.
When to Use the ABC Model
The ABC model is typically used in CBT, particularly in REBT. It can treat a variety of mental health conditions and symptoms.
How to Find a Therapist
The American Psychological Association (APA) has anonline search toolto help you find a psychologist in your area. For other mental health resources, you can check the VerywellNational Helpline Database. The cost of therapy can vary and depends on many factors, including whether you have insurance and whether your insurance covers mental health care.
If you need help finding therapy within your budget, The Anxiety and Depression Association of Americaoffers informationon how to access affordable mental health treatment.
How to Choose the Right Therapist
Summary
The ABC model is a tool used in cognitive behavioral therapy (CBT) to help people recognize their irrational thoughts and beliefs. It stands for antecedents, beliefs, and consequences. The goal of the ABC model is to learn to use rational thinking to respond to situations in a healthy way. The ABC model is effective in treating depression, anxiety, addiction, eating disorders, and other mental health conditions.
The ABC model can help you learn about how you respond to situations and find ways to handle them better, whether you have a mental health condition or not.
If you are living with a mental health condition and think the ABC model could be useful to your well-being, talk to your healthcare or mental health provider about making it part of your treatment plan.
Even if you do not have a mental health condition, the ABC model still can be beneficial in helping you learn more about how you respond to situations and how to better handle them. If you are living with a mental health illness and think the ABC model may help you, talk to your healthcare provider or mental health provider about incorporating it into your treatment.
