The simple ABC of CBT (extract from the student training workbook)

The ABC of CBT

– think about your thinking – consider and discuss the following diagrams to link thoughts and feelings and behaviours :

 

 

 

An example ABC showing how stress can cause dramatic distorted thinking, which can in turn cause dramatic distorted feelings and behaviours – do you do this in some situations?

 

Use the following form template outline to track your own distorted thinking and the feelings and behaviours it could cause:

Use the following outline template to take the same situation, but to use rational evidence based thinking to reframe appropriate healthy thinking that will give you appropriate responses:

Tips to ask yourself about the distorted thinking:

What is the evidence for this thought?

Is there any evidence against this thought?

Am I getting things out of proportion?

Is that a bit dramatic and unhelpful?

How does accepting these thoughts and beliefs make me feel and behave?

Has thinking this way been helpful in life so far, or a poison?

What would I advise my best friend if they were thinking this way?

What is the rational calm alternative view of this situation?

What is it more true to say?

 

Okay – you have your basic tools, go for it……

 

FREE: download this post as a PDF worksheet: SimpleABCofCBT2