ABC Model

The ABC Model developed by Ellis is still commonly used as a treatment in CBT interventions.

The ABC model often extends to an ABCDE model, with "D" standing for "disputation of beliefs," and "E" stands for a "new effect." This means learning to dispute irrational and unhealthy beliefs when they arise to change the outcome to a positive one.

The ABC model is a technique used in cognitive behavioral therapy (CBT), a form of psychotherapy that helps individuals reshape their negative thoughts and feelings in a positive way. CBT trains individuals to be more aware of how their thoughts and feelings affect their behavior, and the ABC model is used in this restructuring to help patients develop healthier responses.

The basic idea behind the ABC model is that "external events (A) do not cause emotions (C), but beliefs (B) and, in particular, irrational beliefs (IB) do" (Sarracino et al., 2017).

According to Ellis, these are other common irrational assumptions:
• The idea that one should be thoroughly competent at everything.
• The idea that is it catastrophic when things are not the way you want them to be.
• The idea that people have no control over their happiness.
• The idea that you need someone stronger than yourself to be dependent on.
• The idea that your past history greatly influences your present life.
• The idea that there is a perfect solution to human problems, and it's a disaster if you don't find it.

ABCDE Model Example

Albert Ellis introduced a simple method to remove some of that weight in order to help us focus on things that matter.
I'll also use an example of failing a driving test.

A — Activating Event
This activating event is the source of your anger or dejection. In other words, it is your adversity.
One of the most important steps in fixing your emotional state regarding a situation is actively identifying what caused your reaction. Sometimes it may be a small action, such as something someone said, or sometimes it may be caused by something larger.
My example: I failed my driving test.

B — Beliefs
In this section of the method, you should state what general beliefs you are feeling in regard to the activating event.
My example: I can drive well with the instructor. How can I possibly be spending money and having regular lessons and not pass my test?

C — Consequences
This aspect of the method is possibly the most important: openly identifying your emotions as a direct result of your beliefs.
Here's the thing: Albert Ellis believed irrational beliefs lead to irrational consequences, or feelings, and vice versa. It's important to identify your feelings so that you can figure out if they are irrational or not.
My example: I'm angry and annoyed that I can't pass my test when I try so hard. I must be useless and a danger to others.

D — Disputing
Here's a very important section. This is where you begin to turn your feelings around. If the belief you stated above is irrational, then you can identify your sentiments as irrational as well.
I personally will run on the assumption that a good majority of college students have procrastinated as I have in the past.
My example: To be fair, I do get very nervous on roundabouts and I did stay up late the night before the test. I also cancelled two lessons the week before.

E — Effects
The final section of this method requires turning your new rational belief into rational emotions that can inspire you to tackle future problems. The goal of this exercise is to turn unhealthy feelings into positive, healthy ones.

My example: I'm really only mad at myself that I didn't prepare adequately and am hiding behind the fact that it was a difficult test for me as I'm not yet 100% comfortable on roundabouts and I get nervous. To fix this, I'll have more driving lessons and try breathing exercises to cope with the anxiety of the test.
Just like that, my hypothetical anger would have been dissipated.

CBT focuses on the relationship between our thoughts, feelings, and behaviors. The guiding principle of this therapy is that our thoughts influence our feelings, which determine our behavior. Thus, to change behavior, we must change our thoughts.CBT practitioners break down a client's problems into five different areas to change thought patterns and bring about changes in behavior.
The areas are:

• Situations
  
• Thoughts
  
• Emotions
  
• Physical feelings
  
• Actions
  

By breaking down behaviors or responses to situations into these different sections, a therapist can help patients see their relationship. Ultimately, the goal is to help patients realize how their thoughts influence their behaviors to alter their thought patterns and prevent a negative behavioral response.

Please download the worksheet below to help you recognise and challenge irrational beliefs.

Sources
Ellis, A. (1991). The revised ABC's of rational-emotive therapy (RET). Journal of Rational-Emotive & Cognitive-Behavior Therapy, 9(3), 139-172.
Ellis, A. (1995). Changing rational-emotive therapy (RET) to rational emotive behavior therapy (REBT). Journal of Rational-Emotive & Cognitive-Behavior Therapy, 13(2), 85-89.
Oatley, K. (2004). Emotions: A brief history. Blackwell Publishing.
The Albert Ellis Institute. (n.d.). About Albert Ellis, Ph.D. https://albertellis.org/about-albert-ellis-phd/
Smith, D. (1982). Trends in counselling and psychotherapy. American