ABC Basics
Which letter of the ABC model focuses on thoughts?
B.
Which is the cleanest A?
A) “Staff embarrassed me”
B) “Staff corrected me in front of others”
B.
Reframing changes your situation. True or False?
False.
Name two common triggers that can make teens feel angry.
Examples: teasing, being ignored, unfair rules, someone breaking a promise
You are told to sit down. You think, “They’re trying to control me.”
Which letter is “they’re trying to control me”?
Belief.
A) “They said no.” B) “They hate me because they said no.” Which is clean?
A.
“I always mess up.”
**Hint: Thought Distortion Lesson**
Overgeneralization
Give one physical warning sign that anger is building.
Examples: tense muscles, fast heartbeat, clenching fists, flushed face
Two people experience the same activating event but react differently.
Which letter explains the difference?
Belief.
Turn this into a clean A:
“They were picking on me.”
“They made comments toward me.” (or similar fact-based answer)
Why does reframing help reduce anger?
It changes the belief, lowering emotional intensity, and alters behavioral response
Give one emotional or thought-based warning sign.
Examples: feeling annoyed, thinking “This isn’t fair,” racing thoughts, irritability
Why is it important to separate A from B when managing anger?
Because beliefs determine how we feel and act; separating them helps control consequences.
Why do contaminated A’s increase anger?
They add beliefs/feelings which leads to increased anger.
Why does the belief “I have to defend myself” increase risk?
It justifies escalation and increases negative consequences
Scenario: A classmate interrupts you while you are presenting. You notice your shoulders tighten and your hands clench. What letter of ABC does this relate to? Why is noticing this important?
B – noticing your belief or interpretation is triggering the emotional response; early awareness allows coping before consequences escalate.
Explain how understanding ABC can help you avoid trouble.
By recognizing that beliefs drive responses, you can pause and choose healthier reactions, reducing negative outcomes.
Rewrite this to a clean A and identify beliefs:
“They ignored me on purpose, so I’m going to get in trouble.”
Clean A: “They did not respond when I spoke.”
Beliefs: “They ignored me on purpose,” “I’m going to get in trouble”
Create a reframe: “They did that on purpose to make me angry.”
“I can’t know their intention; I can focus on my response instead of reacting.”
Scenario: Someone cuts in line in front of you. You notice racing thoughts: “They’re doing this to annoy me” and feel your face heat up. Predict short-term and long-term consequences if you act on the belief. Suggest a coping/reframing strategy.
Short-term: yell, push back; Long-term: conflict, punishment, damaged peer relationships.
Coping/reframe: “Maybe they didn’t see me; I can stay calm” → prevents escalation.