Understanding the ABC Model of handling stress, anxiety and anger

In three steps, learn the ABCs of dealing with any emotional or behavioural issue!

By: Sandhya Raghavan | | Updated: July 19, 2017 4:06 pm

Thirty-one-year Ashutosh has been battling stress and anxiety problems for a very long time. His ailments have called the shots in his life and he attributes a lot of life’s goof ups to his inability to control his anxiety and stress levels. Like for instance, he once had a job interview at a reputed company. His friends and family alike were sure he could clinch it because he was cut out for the job. But he kept thinking about an interview he had failed in. Eventually, on the day of the big interview, he bailed out and called in sick. He was frightened of the humiliation he would have faced had he fumbled for answers in front of the panel. The interview, through which he could have easily sailed through had he been confident, would have guaranteed him a place in one of the most esteemed companies in the world. Also Read - Depression, stress may reduce efficacy of COVID-19 vaccines, scientists say

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When he assessed his actions in retrospect, he realised that his simple fear of failure made him lose out on a big career opportunity. Had he been able to talk himself out of it, he could have made a significant difference in his life. Also Read - Covid-19 healthcare workers at risk of developing depression, anxiety

His friend Ritesh, on the other hand, looked at the opportunity through a different perspective. Although he wasn’t as qualified as Ashutosh, he had a firm belief he could crack the interview. Whenever he found his self-confidence waning, he would reaffirm himself with positive words. And it was no surprise that his conviction won his interviewers over and he soon clinched a place in the organisation.

Though the example, it is evident that Ashutosh and Ritesh have different ways of dealing with life’s problems. One let his negative thoughts get the best of him and the other learnt to recognise the persistent negative thoughts in his head and how it could affect him. His astute manner of handling the problem helped him sail past the situation.

Like Ashutosh, many of us are not aware of the impact thoughts and beliefs have on our actions. If you think your psychological issues are impacting your life adversely, recourse to ABC Model of Cognitive Behaviour Therapy (CBT) could be right for you.

What is the ABC Model of Cognitive Behaviour therapy?

CBT refers to a therapeutic approach that can address a wide range of psychological problems like anxiety, stress, personality disorders, depression, insomnia and criminal behaviour. It believes in the idea that cognitive factors (related to thoughts and beliefs) are responsible for causing mental disorders and psychological distress. The treatment approach was pioneered by psychologists Dr Aaron Beck and Dr Albert Ellis before him. The negative beliefs about the world, the self and the future give rise to specific and automatic thoughts in certain circumstances. Through CBT, one can put an end to these negative cognitions and stop emotional and psychological problems. [1]

Under CBT, Dr Ellis propounded the Rational Emotive Behaviour Therapy, a technique that takes care of emotional and behaviour problems by changing irrational beliefs into rational ones. It causes the person the identify and challenge their negative beliefs. In order to put this idea into practice, Dr Ellis created the ABC framework or the ABC Model. [2], [3]

What does A, B and C stand for?

A for Adversity: The letter ‘A’ stands for Adversity or the Activating event.

B for Belief: The letter ‘B’ stands for beliefs of the person. These beliefs dictate the person’s response to A.

C for Consequences: The letter ‘C’ represents Consequences.

According to Dr Ellis, the person’s B or belief system eventually decides how he or she would react to A or the problem at hand. This will directly influence C, which is the consequence. In Ashutosh’s case, the A was the old job interview in which he failed in the past. This affected his B or belief that he was not good enough. This, in turn, caused C where he lost out on an opportunity to excel in the new interview.

REBT allows people like Ashutosh to realise that the external events (A) have no bearing on their dysfunctional reaction (C). It is their irrational belief (B) that makes them respond in the manner in which they did. This realisation can change the way in which they respond to stressful situations and help them make the most out of their lives.

How to use the ABC Model in your own life?

More often than not, we find ourselves chickening out, exploding in anger or simply worrying about some impending unfortunate event in our lives. In such situations simply identifying the ABC can help us analyse our thoughts and prepare us for the situation that lay ahead.

Step 1: Identify the event (A) or the adverse situation and write it down.

Step 2: Write down how you feel about it (B).

Step 3: Imagine how the situation could unfold if you give into B.

For e.g.: A friend didn’t greet me in the morning (A). It means she has a problem with me (B). So If I give her the cold shoulder treat her the same way, I could settle the score. But I could also lose a friend (C).

The realisation of C will keep you from acting out according to your erroneous belief system and causing problems in your life. Using this model we can understand the connection between triggers, our beliefs and our behavioural responses better. It will make us realise that sometimes, our beliefs are not accurate. This will save us from constant goof ups and encourage us to make more practical decisions in life.

References:

1. Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427 440. http://doi.org/10.1007/s10608-012-9476-1

2. Ellis, A. (1957). Rational psychotherapy and individual psychology. Journal of Individual Psychology, 13(1), 38.

3. Turner, M. J. (2016). Rational Emotive Behavior Therapy (REBT), Irrational and Rational Beliefs, and the Mental Health of Athletes. Frontiers in Psychology, 7, 1423. http://doi.org/10.3389/fpsyg.2016.01423

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Published : July 19, 2017 3:20 pm | Updated:July 19, 2017 4:06 pm

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