A-B-C Model

A-B-C Model

The A-B-C model is a cognitive behavioural technique within psychology used to notice and reframe negative thoughts and feelings in given situations. It provides insight into how people perceive events and the consequences of those perceptions.

A – Activation

Activation is the internal and external representation of an event. An activating event simply put, being something which draws out an internal or external response in a person due to something done, said, experienced or observed. When someone walks into a crowded room or faces some awkward silence this is an activating event. Any event which triggers some form of reaction or thought stimulus to perceive it, has with it the ability to alter the perception of that event in life changing ways.

B – Belief

Belief is the internal dialogue which elicits from the activating event, or your personal thoughts or beliefs in response to the activating stimuli. When walking into a crowded room perceiving everyone’s eyes to be watching and judging, then the consequence of such a thought could be a feeling of nervousness and heightened alertness. If on a date and the two of you indulge in a longer than intended silence, then belief revolving around that silence will determine whether you are at peace or hesitantly awaiting the next word to escape someone’s mouth, feeling awkward and clouding your mind in the process. It’s the process of thought, rational and irrational which determines positive or negative consequences to any given event. A positive belief can bring about confidence and satisfaction, while a negative belief can bring distraction and destruction, it is as though these beliefs alone reaffirm themselves.

C – Consequence

Consequence happens as a result of the obtained belief. Consequence involves how you feel, react or respond to a given event based on the perspective you have placed upon it in your head. If you believe you will be bad in a football game, or believe teammates are judging you, it forms an illusionary fear. Consequence of this belief makes you anxious to play, therefore not proactively seeking the ball, hesitant mistakes, and overall becoming worse at the game. If you believe you are there for fun and to try your best, this mindset or belief prevents an additional layer of brain fog and irrational thoughts to drag you into the mud and the game will be more exhilarating for it. At the end of the day, we don’t really know what is going on in everyone else’s mind, nor does it truly matter, to perceive events in a positive light will for that individual provide a more positive experience. To perceive events negatively only makes situations worse than they need to be.

Summary

The A-B-C model is designed for identifying irrational beliefs, turning them to rational. There is no worse dilemma then to consistently perceive the world around us in a negative and confronting light. Identify irrational, thoughts aren’t often correct, and you have the power to wield them to your benefit.