The ABC Framework of Processing Thoughts, Disputing Irrational Beliefs and Distorted Thinking

The ABC Framework of Processing Thoughts, Disputing Irrational Beliefs and Distorted Thinking

This framework can be used to understand what happened after the fact or to help you dispute irrational thoughts and replace them with more rational thoughts. The framework can also be used before a stressful event to practice and think through options. Eventually this pattern of thinking and disputing irrational thoughts will become second nature, and you will be able to reason rationally during actual stressful events. Also, you can begin anywhere in the framework. If you know feeling before what you think, start at C. If you know what happened, but nothing else, start at a, and so on.

A- Stands for the Activating Event or the Adversity. What is the activating event or adversity that triggers a strong reaction. The A can be an actual event an internal event such as a thought, memory, or bodily sensation or an inference about an event. An Activating Event is affected by an individual's perceptions and inferences concerning the events and conditions that impact upon him or her.
· Identify those vents or circumstances which are triggering old and irrational ways of reacting.

B stands for Beliefs. The rational, irrational, distorted and realistic beliefs that an individual brings to bear upon specific activating events. These beliefs fall into one of two categories- Rational Beliefs (Self Helping) or Irrational Beliefs (Self Defeating).People often have both rational and irrational beliefs simultaneously.
· List all thoughts you are having about the activating event without judging if they make sense or fit for the situation in A.

C- Stands for the Emotional and Behavioral Consequence. Emotional and Behavioral Consequence. Irrational emotions or behaviors which result from `faulty Beliefs' about the Activating Event. Rational beliefs contribute to healthy feelings such as sadness, annoyance, concern. Although these feelings may not be desirable, they are considered healthy and natural (For example, if a person lost a close relative, he may have the belief of "I wish that she had not died, but I enjoyed the time I had with her, I will sure miss her" which would contribute to him feeling- the healthy feeling- of sadness and loss.). On the contrary, Irrational beliefs contribute to unhealthy feelings such as depression, rage, and/ or excessive anxiety.
· Identify feelings and behaviors you are experiencing, rating the intensity of each feeling listed on a scale of 1 to 10, 10 being the greatest intensity of that feeling. If you have not acted yet, write out the actions you are thinking about taking and what you predict you would most likely do.

D- Stands for Disputing the Irrational Belief. Decide to dispute irrational and distorted thinking. Disputing consists of asking questions, challenging the belief, putting the belief "on trial" to determine if it is realistic, logical, and to ultimately determine if it is helping one to achieve his or her goals or if it is only leading to more misery.
· Carefully examine the beliefs listed in section B and look for irrational thoughts and distorted patterns of thinking.
· Make the decision whether or not to dispute the beliefs utilizing whatever tehcnigue(s) are helpful to you

E- Expected Outcome or Enacting an Effective new philosophy (establishing a new rational belief to replace the previous irrational belief) a new feeling (a healthy rather than an unhealthy feeling) and more effective new behaviors (self helping rather than self defeating). What changed with the feelings and behavior?
· Identify what changes in your feelings and behaviors will occur once you have successfully disputed irrational beliefs and distorted thought processes

When evaluating a Irrational Belief and disputing it you need to look at the SCG or
S: Situation = what happened or could happen.
C: Consequences = what was or could the outcome be.
G: Goal = what do you really want to happen?
to dispute and determine and more ration choice that will result in a more positive outcome.

Questions to Ask Yourself in Disputing Irrational Beliefs Systems
1. WHAT SELF-DEFEATING IR-RA-TIO-NAL BELIEF DO I WANT TO DIS-PUTE AND SURRENDER?


2. CAN I RATIONALLY SUPPORT THIS BELIEF?


3. WHAT EVIDENCE EXISTS OF THE FALSENESS OF THIS BELIEF?


4. DOES ANY EVIDENCE EXIST OF THE TRUTH OF THIS BELIEF?


5. WHAT ARE THE WORST THINGS THAT COULD ACTUALLY HAPPEN TO ME IF I DON'T GET WHAT I THINK I MUST (OR DO GET WHAT I THINK I MUST NOT GET)?


6. WHAT GOOD THINGS COULD I MAKE HAPPEN IF I DON'T GET WHAT I THINK I MUST (OR DO GET WHAT I THINK I MUST NOT GET)?