ABC's
I wish I had never had done that but I have learned from it and I am ready to move forward
rational (non-extreme and flexible)
Joe keeps looking at his phone he must think I am a really stupid at what I am talking about right now
Jumping to conclussions
I will never be a good person. I am so worthless.
irrational
I got in an argument with my loved one my marriage will never be good again
Catastrophizing
Guilt
unhealthy negative emotion
What does A stand for in the ABC model?
Activating Event, also known as trigger or situation. This can be external and internal.
"I should be perfect in everything that I do or else I am a failure"
Irrational very extreme and rigid
What is the first core demand we have?
Demands on yourself (I must do well..)
If I am not first than I am last
black and white thinking
yelling and cursing at someone
unhealthy anger
What does the B stand for in the ABC model?
Belief (thoughts)
" That guy should never have cut me off in traffic "
Irrational
What is the second core demand we have?
Demands on others ( You must treat me well..)
All rich people are snobs
Overgeneralization
concerned about family situation
healthy negative emotions
What does the C stand for in the ABC model
Consequences (feelings and emotions that come from our beliefs).
I would prefer not to experience anxiety however, I will do all I can to help lower my anxiety
rational
What is the third demand we have?
Demand about the world/life conditions ( Life must go well)
I have had twenty years of sobriety but I did nothing I am just lucky
Minimization
anxiety
unhealthy