Rational Emotive Behavioral Therapy (REBT) or Cognitive Behavioral Therapy

Full Answer Section

   

• A = Activating event
• B = Beliefs
• C = Consequences
• D = Disputing
• E = Effective new thinking

The ABCDE approach works by helping people to identify their negative thoughts and beliefs, and then to challenge those thoughts and beliefs in a rational way. This can help people to change their emotional and behavioral reactions to negative events.

A Situation in My Life

I recently had a situation where I applied the ABCDE approach. I was giving a presentation at work, and I was feeling really nervous. I started to think things like, "I'm going to make a fool of myself," and "Everyone is going to think I'm stupid." These thoughts made me feel really anxious and shaky.

Applying the ABCDE Approach

I used the ABCDE approach to challenge these negative thoughts. First, I identified the activating event: giving a presentation at work. Then, I identified my beliefs: I'm going to make a fool of myself, and everyone is going to think I'm stupid. Next, I disputed these beliefs. I asked myself, "Is there any evidence to support these beliefs?" The answer was no. I had given presentations before, and I had never made a fool of myself. In fact, I had always gotten positive feedback on my presentations. I also challenged my beliefs by considering other possible explanations for my anxiety. Maybe I was feeling anxious because I was excited about giving the presentation. Maybe I was feeling anxious because I wanted to do a good job. Once I had challenged my beliefs, I came up with some effective new thinking. I told myself, "I'm going to do my best, and that's all I can ask for." I also told myself, "Everyone makes mistakes, and that's okay."

Conclusion

Using the ABCDE approach helped me to change my emotional and behavioral reactions to the situation. I was still nervous, but I was not as anxious as I would have been if I had not challenged my negative thoughts. I also gave a good presentation, and I received positive feedback from my colleagues.

Sample Solution

 

The ABCDE Approach

The ABCDE approach is a cognitive-behavioral therapy (CBT) technique developed by Albert Ellis. It is a way of understanding and challenging negative thoughts and beliefs.