Write down the ABC analysis for your problem situation/condition
A Activating Event
Write Here:
This is the event that triggered me...
Click here for help with feelings vocab (a new window will open)
My functional state in the situation was (please click the appropriate choice)
1. The absence of any distress. Feeling calm and totally relaxed 2. Neutral feeling or just OK, not as relaxed as could be 3. Increased discomfort, unpleasant, but in control 4. Noticeable discomfort or distress, perhaps agitation, but tolerable 5. Discomfort is very uncomfortable, but I can stand it. 6. Discomfort worsens and affects my life 7. Discomfort is severe and emotional pain interferes with my life. 8. Discomfort increases and it is in my thoughts constantly 9. Discomfort is nearly intolerable 10. Discomfort is extreme and the worst imaginable. I feel panicky and overwhelmed.
C Consequence: unhelpful feelings and behaviours
Write here:
This is how I was feeling in my body, my emotions, and my behaviour in respect of the trigger...
B Irrational thoughts about the event
This is what I was thinking or saying to myself about the situation...
To describe a belief as irrational is to say that:
1. You DISTORT REALITY (It is a misinterpretation of what is happening); or hold thinking that involves some illogical ways of evaluating yourself, others, and the world around you:
2. You are blocked from achieving your goals;
3. It creates extreme emotions that persist, and which distress and immobilise; and
4. It leads to behaviours that harm yourself, others, and your life in general.
Article on examples of these thoughts and how they work in us
NOW practice disputing your irrational thoughts by completing the following:
H ard
E vidence
Is there any hard objective evidence to say that my thoughts are true? (Is is consistent with reality?)
The evidence is?
L ogic
Are my thoughts logical? (for example How does it logically follow that just because I want something, I must have it?)
The logic is?
P ragmatic (practical benefits)
What useful purpose or benefit stems from my holding these thoughts? (How will holding this belief help me to achieve what I want?)
The practical outcome of this belief for me is?
Write in this box, the NEW RATIONAL thoughts and their desired EFFECT My new belief that will help me adapt more to reality is... Remember the key is to move away from rigid beliefs toward a more flexible adapatable belief that holds your values as a preference rather than an absolute.
Write in this box, the NEW RATIONAL thoughts and their desired EFFECT
My new belief that will help me adapt more to reality is... Remember the key is to move away from rigid beliefs toward a more flexible adapatable belief that holds your values as a preference rather than an absolute.
Before you click on the SUBMIT button, I strongly recommend you print out this page for as a copy for your own diary collection folder. This way you will be able to see the pattern of your thinking over time.