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ABCDE Model & Worksheet

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49 views

ABCDE Model & Worksheet

Uploaded by

helen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Waves

Therapy

ABC-DE Model

The ABC-DE model of Cognitive Behavioral Therapy (CBT) is a tool used to help individuals
understand and manage their thoughts, feelings, and behaviors. It's based on the premise that
our thoughts about a situation influence our emotional and behavioral responses. By dissecting
these processes, the model aids in identifying and challenging unhelpful thoughts and beliefs,
leading to healthier emotional responses and behaviors.

A: Activating Event
● This is the actual event or situation that started the chain of thoughts and emotions. It
could be something that happened to you, something you did, or something you
observed.

B: Beliefs
● These are the thoughts and beliefs about the activating event. These beliefs can be
rational or irrational, and they significantly influence how we feel and react.

C: Consequences

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Waves
Therapy
● Consequences include your emotional and behavioral reactions to the beliefs about the
activating event. This is where you identify how you felt and what you did in response to
your thoughts and beliefs.
● Worksheet Prompt: "How did you feel emotionally and physically? What actions did you
take? Try to link your feelings and actions to the specific thoughts you identified."

D: Disputation
● Disputation involves challenging and questioning the beliefs (B) that led to the
consequences (C). The goal is to identify and correct distorted or irrational thoughts.

E: Effective New Beliefs


● This step is about developing new, rational beliefs that are not distorted by cognitive
biases. These healthier beliefs should lead to more constructive emotional and
behavioral consequences.

Using this model, you can learn to see the connection between your thoughts, emotions, and
behaviors, and how altering your thoughts can lead to better emotional and behavioral
outcomes. This process encourages a more balanced and realistic perspective on challenging
situations, promoting healthier emotional well-being.

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Therapy
ABC-DE Worksheet

Category Prompt Example 1 2 3

Antecedent Describe the situation I was preparing to give a


that led to your presentation at work. As I started, the
emotional response. projector malfunctioned, and it took
Try to be as specific me a few minutes to get it working
as possible about again. This happened in front of all
what happened. my colleagues and my manager.

Belief What thoughts went I believed everyone thought I was


through your mind unprepared and incompetent. I
during or after the thought my manager would be
event? Write down all disappointed in my performance, and
the beliefs you had my colleagues would see me as less
about the situation, capable. I felt like I was being judged
even if they seem harshly for the technical issue.
illogical now.

Consequences How did you feel Emotionally, I felt embarrassed,


emotionally and anxious, and slightly panicked.
physically? What Physically, my heart was racing, I
actions did you take? was sweating, and I could feel my
Try to link your face flush. I rushed through the
feelings and actions presentation afterwards, not covering
to the specific all points as planned because I
thoughts you wanted it to end quickly. I avoided
identified. eye contact with everyone for the rest
of the day, fearing their judgement.

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Therapy
Disputations Are there other ways Not everything that goes wrong is
to view the situation? within my control, like the technical
What evidence is issue with the projector. There's no
there that your initial concrete evidence that my
thoughts might not be colleagues or manager thought less
entirely accurate? Try of me because of the malfunction. In
to come up with more fact, technical issues happen to
balanced and rational many people. Maybe others were
thoughts. sympathetic rather than judgemental.
I could ask for feedback on the
presentation content instead of
assuming the worst.

Effective New Based on your Technical issues don’t reflect my


disputations, what are competence or preparation level.
Beliefs
some new beliefs you Everyone encounters these kinds of
can adopt about the problems now and then. In the future,
situation? How do I can prepare by checking the
these new beliefs equipment beforehand but also know
change how you feel that if something goes wrong, it’s not
and what you might a reflection of my professional
do in the future? abilities. This belief helps me feel
more confident and less anxious
about potential issues. Next time, I'll
focus on handling unexpected
situations calmly and professionally,
showing resilience rather than
embarrassment.

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