ABC Model of CBT

Finding Mental Health Relief
Using the ABC Model: Take Back Control of Your Life

ABC Model of CBT

So, just to clarify, we will not be having an alphabet lesson today. Instead, we will be discussing the ABC Model of Cognitive Behavioral Therapy (CBT). The ABC Model of CBT is a helpful way to better understand why we think, feel, and act the way we do. Once we can better understand these things and how they work together, we can take back control over our lives! I have used this helpful model with my clients and even myself.

First, what is Cognitive Behavioral Therapy, or CBT? ¹CBT is a short-term, problem-focused form of behavioral treatment that helps people see the difference between beliefs, thoughts, and feelings to help free them from unhelpful patterns of behavior. CBT is grounded in the belief that it is a person’s perception of events – rather than the events themselves – that determines how he or she will feel and act in response.

Let’s breakdown the ABC model of CBT. A stands for ACTIVATING EVENT. B stands for your BELIEF (or interpretation) of the event. C stands for the CONSEQUENCES of your belief of the event.

A = ACTIVATING EVENT
B = BELIEFS
C = CONSEQUENCES

For example, let’s say you went to the park with your kids, and someone looked towards you with an unpleasant look on their face (activating event). The activating event can then lead to an irrational belief (belief) such as, “That person must think I am a bad parent.” You then start thinking that you’re a bad parent! You might even decide to leave the park with your children earlier than you had planned (consequence). It didn’t need to end that way!

Here is a practical and evidence-based solution to help you have a better outcome to this situation. The following component is added:

A = ACTIVATING EVENT
B = BELIEFS
C = CONSEQUENES
D = DISPUTE

D stands for disputation of the belief you may have had (dispute). After the person at the park looked towards you a certain way, you thought, “That person must think I am a bad parent” which then lead to the belief, “I am a bad parent.” However, what if you decided to question that belief? For example, you could consider that the person who gave you the look was having a really bad day and was possibly dealing with their own issues in their head that caused them to look a certain way. You could remind yourself of the fact that you put in the work by hauling your children and their million items to the park for a fun outdoor activity; this is something a good parent would do.

Our thoughts/beliefs have so much power over how we feel and what we do. Proverbs 23:27 says, “For as he thinketh in his heart, so he is…” How we think determines who we are. Many of us allow irrational beliefs to dictate how we feel and act on a daily basis. Before we know it, we can wake up miserable and even battling mental illness such as depression and anxiety. In these cases, I highly recommend seeking professional help as you work through identifying and restructuring your thinking patterns. For many of us, our thinking patterns may have a lot to do with past trauma, abuse, and/or neglect. A professional can help you work though these things and develop healthier thinking patterns. It may seem like a lot of work at first, but the results can be life changing! If you are interested in therapy services, please call or text 616-209-8599 or visit counselingforgr.com. Huffman Counseling Services is here to help you meet your mental health goals and needs!

* This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical/mental health condition. Never disregard professional medical/mental health advice or delay in seeking it because of something you have read on this blog.

1. Dryden, W. (2005). Rational emotive behavior therapy. In Encyclopedia of cognitive behavior therapy (pp. 321-324). Springer, Boston, MA.