“People Are Not Disturbed by Events, But By The View They Hold About Them”
Ever found yourself reacting differently to the same situations? Unlocking the secrets of our emotional responses lies in the powerful tool from Rational Emotive Behavior Therapy (REBT) – the ABCDE Model. Let's explore the ABCDEs and experience emotional freedom and harmony.
Unveiling the ABCDEs
The ABCDE Model involves five crucial components: Activating Event (A), Beliefs (B), Consequences (C), Disputation (D), and new Effective beliefs (E).
Imagine this scenario: you miss the local train (A). Your beliefs about this event (B) will add flavor to your emotional and behavioral consequences (C). If you see it as a catastrophe, stress might follow. But what if you view it as a minor hiccup, and then dispute and change that belief (D)? The result (E) could be less anxiety and even a light-hearted laugh.
Research consistently supports the idea that our beliefs significantly influence our emotional well-being. A study published in the Journal of Cognitive Enhancement found that actively challenging and changing irrational beliefs led to a significant reduction in symptoms related to anxiety and depression.
This ABCDE model isn't just for therapists. It is for everyone, young and old.
At work, occasional slip-ups (A) can lead to a web of negative self-perceptions, where one may mistakenly believe that a single error defines their overall professional competence (B). By applying the ABCDE model, a shift in perspective (C) allows individuals to recognize the universality of mistakes, dispute irrational beliefs (D), and transform such incidents into opportunities for valuable skill development (E).
In today’s world, where online validation is a norm, children often feel down (C) when their Instagram post doesn’t get enough likes (A). They believe (B) that "I'm not popular; nobody likes me." By adding a dash of humor and realizing online validation (D) doesn't define them, they can spice up their beliefs. The consequence? They can enjoy social media without stressing about likes (E).
Even the elderly can immensely benefit from ABCDE. When loneliness (A) grapples them, they can challenge their belief (B) that life revolves around their absent children. Through the ABCDE Model, they can transform their perspective (C). Instead of focusing on absence (D), they can start relishing their alone time by focusing on self-care, attending local events, forming new friends, and maybe even joining a laughter club (E).
A -Identify the Activating Event: Notice situations that trigger strong emotional responses. It could be anything that causes major distress, like traffic jams, potholes, low scores, work deadlines, family expectations, or disagreements.
B-Explore Your Beliefs: Question the thoughts and beliefs associated with the event. Ask yourself: "What am I telling myself about this situation?" Example: "I have failed in this subject. I can’t manage this paper. I am a failure!"
C-Examine the Consequences: Assess the emotional and behavioral outcomes of your beliefs. Ask yourself "How is this belief impacting my emotions and actions?" Example: Stress, frustration, and arriving with a negative mindset.
D-Dispute Unhelpful Beliefs: Actively dispute irrational beliefs with evidence and logic. This will take some practice but you can change your perspective with positive self-talk. Example: "I have been able to pass earlier exams and have reached so far. I have not failed in all the subjects and I am not a failure. I am good in many other things. It is this subject that I have to focus on now."
E-Embrace Effective Beliefs: Replace irrational beliefs with rational, empowering thoughts. Seek support and find alternative solutions.Example: Maybe I can find some other alternative solution to this problem. I will do my best once again.
Although, not a very easy tool, when used consistently, the ABCDE Model can be a rewarding practical toolkit for handling negative emotions.
As Babuji says, "Change your mann ki baat, and you change your duniya."
Dear readers, let's unlock emotional freedom, one ABCDE at a time, and take a more rational and happier route to everyday mental wellness.
Armin Shroff
AllzWellEver conducts personal and group counselling, besides workshops and webinars to promote mental health and wellness. https://www.allzwellever.com/
