We’ve discussed the connection between ineffective patterns of thinking and anxiety. Keep some records this week. You will know it is time to write something down when you’re experiencing some emotional distress.

On the ABC chart, it looks like you’re working backwards, because you’re beginning in the last column. Now that we’re looking at the chart, I bet you can see how it makes sense to begin with the emotion or the Consequence because that is probably what you notice first. So, first, you must give the emotion a name. It might be anxiety, anger, guilt, depression, or…you get the idea.

What is Cognitive Behavioral Therapy (CBT)?

Are There Variations of CBT? What is REBT?

How Does CBT and REBT Provide Relief & Help?

Using CBT/REBT to Overcome Depression, Anxiety

The First Steps to Managing Anger

Listen to Your Self-Talk to Overcome Your Anger

How CBT/REBT Can Help For Anxiety & Panic

How to Think Differently So You Feel Better

How Stressed Out Are You?

After you’ve identified the emotion or the Consequence and put it in the C (Unhealthy Emotions) box, go back and describe the situation you were in (in the A box). Record where you were, who was there, what was going on, and so on. This is the A on your chart.

Then, go ahead and consider all of the things that occurred to you when you were in the situation (in the B, Irrational Beliefs, box). Write down all of the things you were saying to yourself. This is the first B in your chart, the Irrational Beliefs. At this point you will be able to see how it makes sense in your head; if you were really having those thoughts, it only stands to reason that they would go together with the emotions you felt (in the Unhealthy Emotions box).

Now that you’ve got it all down on paper, 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? Make some notes in the B box under Disputing.

Now that you’ve subjected those thoughts to 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. They have to be true; you can’t tell yourself a bunch of happy lies, because no part of you will ever believe them. These Rational Beliefs must possibly be true, although 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 Emotions.

Your goal in this chart is to 

 First, notice the negative emotion you feel (Unhealthy Emotion). Then, link those emotions to what was going on (Activating Event), and how you interpreted what was going on (Irrational Beliefs).

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)

Find out more here about Online Anger Management >

More on the ABC's of REBT

A simple tutorial in the ABC's Another variation of the ABC Disputing Chart 24/7 Online Counseling The ABC Worksheet The 12 Irrational Beliefs of REBT The 12 Rational Belief Statements

Learn more below about Rational Emotive Behavior Therapy (REBT), how it works, and what it can do for you.

What type of therapy is best?	What is REBT? How does it help?
What is Stress??	Psychotherapy defined
Understanding Irrational Thinking	The 12 Irrational Beliefs of REBT
The ABCs of REBT	What are Rational Beliefs?
ABCs Worksheet	ABC Disputing Chart
Keeping Emotions in Check	10 Happiness Beliefs
Healthy Relationship Defined	Help for Relationships
Self-Esteem Defined	How to Accept Yourself