ABC Disputing Chart, ABC Worksheet (REBT ABC Chart)
REBT ABC worksheet, Ellis model of ABC, Rational Emotive Behavior Therapy's ABC model



 

REBT ABC DISPUTING CHART (From The ABCs of REBT)

 

A = Activating Event

  • What do you think happened?
  • What would a camera see?

 

B = Beliefs about Activating Event

  • What did you tell yourself?

 

C = Consequences

  • How did you act?
  • How did you feel?

See even more of the ABCs of REBT (Rational Emotive Behavior Therapy) here

 

While it may seem odd at the beginning, you want to start somewhat backwards.  Start with the (C) column.

The Consequences are what you feel about/from (A). So it makes sense to start there because that's what you actually feel first.

So, you'll now want to give your emotion a label: depression, guilt, anger, anxiety, etc.

Okay, now that you've identified the emotion (the C) and put it in the C (Unhealthy Consequences) box, go back and describe what was happening (put that in the A box). Note where you were, who was there, what was going on, etc.  This is the (A) on the chart.

Next, think about all the stuff was happening with you when you were in the (A) situation. Write down all of the things you were saying to yourself. This is the first B in your chart, your Irrational Beliefs. Now you can see how your thoughts affect your emotions.  Your thoughts about (A) lead to what you felt (C).

Okay, now you've got it all written out and you can look further at your thoughts.  You can really examine those thoughts.  Ask yourself some questions:

Is this stuff true to the best of my knowledge?

Does it help me to think this way?


Now that you've given your thoughts some examination, come up with some alternatives and record them in the B box under Rational Beliefs. These are thoughts that are going to help you rather than hinder you. Make sure they're true; no fair trying to fool yourself with false rationalizations. These Rational Beliefs have to be provable to be true, even though they were not the thoughts that first occurred to you.

Just as your original Irrational Beliefs led quite naturally to the Unhealthy Emotions, the new Rational Beliefs  will lead to a more constructive reaction. If you really believed those alternative Rational Beliefs, what would your new emotional reaction be? Make some notes in the C box, under Healthy Consequences.

Your job is to then critically examine your interpretation (Disputing). If it doesn’t hold up, or does not work for you, come up with some interpretations that are workable (Rational Beliefs).  Finally, see how the new interpretations (Rational Beliefs) would naturally lead to a more tempered, effective, and appropriate emotion (Healthy Emotion)

 

(A)  ACTIVATING EVENT (Common situation that results in my feeling frustrated and upset)

 
 
 
 
 
 
 

(B) BELIEFS

      1) irrational Beliefs that lead to (C)
 
 
 
 
 
 
 
       2) rational Beliefs 
 
 
 
 
 
 
(C) CONSEQUENCES (of A) (Frustrating reaction--your self defeating behaviors that you want to change) anger, anxiety, depression, guilt, self-loathing, feelings of worthlessness, awfulizing, horriblizing, low frustration tolerance, etc.)
 
 
 
 
 
(D) DISPUTE  (Where is the evidence? Is my thinking logical? Is it true?)

 

 

 

 

 

 

 

 

 

 

 

 

 

  Here is a further explanation of the REBT ABC flow chart you may find helpful. 

 

 

RATIONAL EMOTIVE BEHAVIOR THERAPY (REBT)/COGNITIVE BEHAVIORAL THERAPY (CBT)

Cognitive-Behavioral Therapy defined
What is REBT?
A thorough explanation of REBT
How to succeed at counseling
Learning REBT is a simple educational process 
See how our thinking affects our emotions
The ABCs of REBT
ABCs Worksheet
ABC Disputing Chart
The 12 Irrational Beliefs of REBT
Healthy Relationship Defined
Help for Relationships
Recommended CBT & REBT Self-Help Books
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

==Depression==    ==Anxiety==     ==Stress==    ==Online Counseling==     ==Anger==    ==Articles==     ==Free Newsletter==     ==Links==   ==Explanation of Counseling and Therapy==
=How to Benefit from Rational Emotive Behavior Counseling==

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

RATIONAL EMOTIVE BEHAVIOR THERAPY (REBT)/COGNITIVE BEHAVIORAL THERAPY (CBT)

Cognitive-Behavioral Therapy defined
What is REBT?
A thorough explanation of REBT
How to succeed at counseling
Learning REBT is a simple educational process 
See how our thinking affects our emotions
The ABCs of REBT
ABCs Worksheet
ABC Disputing Chart
Real life examples of how to make REBT work for you
The 12 Irrational Beliefs of REBT
How to determine Irrational Beliefs VS. Rational Beliefs
Healthy Relationship Defined
Help for Relationships
Recommended CBT & REBT Self-Help Books

 

DEPRESSION HELP
Types of depression
Causes of depression
Symptoms of depression
Clinical depression defined
How to take a depression test
Depression treatment methods
Online counseling for depression
Herbal supplements for depression
CBT and REBT for depression
Cognitive-Behavioral Therapy defined
Online counseling for anxiety 
Free chatrooms for depression
Free group meetings for depression
How to help a loved one with depression
 
HERBAL SUPPLEMENTS
FOR DEPRESSION, ANXIETY, STRESS, ANGER
Best herbals for stress
Natural supplements for depression
New! Herbal remedy to reduce anger
Natural homeopathic remedy for anxiety and panic

 

 

RATIONAL EMOTIVE BEHAVIOR THERAPY (REBT)/COGNITIVE BEHAVIORAL THERAPY (CBT)

Cognitive-Behavioral Therapy defined
What is REBT?
A thorough explanation of REBT
How to succeed at counseling
Learning REBT is a simple educational process 
See how our thinking affects our emotions
The ABCs of REBT
ABCs Worksheet
ABC Disputing Chart
The 12 Irrational Beliefs of REBT
Healthy Relationship Defined
Help for Relationships
Recommended CBT & REBT Self-Help Books

 

 

ANGER MANAGEMENT
 How to talk yourself through anger
 Where anger comes from
 How to manage anger
Free chat rooms and discussion forums for anger management
Best therapy methods for anger management
Anger mgt while around family members and holidays
Online counseling for anger
 
ANXIETY HELP
Online counseling for anxiety
Types of anxiety
Defining social anxiety disorder (SAD) 
Symptoms of anxiety 
Symptoms of a panic attack
Prescription medications for anxiety 
Best counseling methods for anxiety
Herbal supplements for anxiety 
Relaxation exercises for anxiety 
ABC worksheets for anxiety 
 Defining generalized anxiety disorder (GAD)
Free chatrooms for anxiety

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cognitive Behavioral Therapy (CBT)

Rational Emotive Behavior Therapy (REBT)

Counseling worksheets

ABC worksheets

 

 

 

 

 

 

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  

 

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