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A C Activating The emotional Event or B Consequences Adversity Beliefs about Event or Adversity E D Effective new Disputations beliefs replace to
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Assignment: Applying the REBT ABCDE Model to Categorize, Challenge/Dispute, and Change/Exchange/Replace Irrational Beliefs to More Rational Beliefs


~~This assignment focuses on applying the ABCDE model from Ellis' Rational Emotive Behavioral Therapy (REBT). 


ch4_abcde_model.jpg



Note: We want to identify B (Irrational beliefs or thoughts) before C (Consequences-emotions or feelings and behavior) as they influence C. Then, we can identify the irrational beliefs or thoughts that are influencing us and challenge/dispute and change/replace them with more rational thoughts to influence how we feel and how we act. 


1.   The first thing to do is to identify a situation. Think of a situation that has been difficult to handle assertively or where you've gotten excessively angry, anxious, or depressed. Think about what you say to yourself (your self talk) that leads to these feelings and behaviors. 


2.   Then, identify the parts of the ABC/DE model.


A—Activity event or situation


B—Beliefs (YOUR thinking that includes irrational thoughts):


  • Thoughts about yourself
  • Thoughts about the other person
  • Thoughts about the situation


C—Consequences—feelings and behaviors in response to the thoughts you are having :


  • Sad, Depressed, Disappointed
  • Mad, Furious, Enraged, Frustrated
  • Glad, Surprised, Excited
  • Scared, Discouraged, Envious, Worried, Concerned, Anxious, Stressed


D-Dispute/challenge the irrational thoughts from B:


  • Use the irrational belief categories ( Perfectionism, Catastrophizing, Need for approval) to identify the thinking patterns that are underlying the irrational thoughts in this situation from B. 
  • Then, dispute, challenge or question the accuracy of these irrational thoughts and accept those that are true (e.g., "I didn't get the job; I don't like that at all; it was OK for me to feel nervous during the interview and to feel disappointed now."). Some of the thoughts will be rational or realistic or true and some will be irrational or unrealistic or untrue. 


E- Exchange/change/replace the irrational thoughts to more rational alternative thoughts (e.g., "It is not awful and I am not a failure; I haven't gotten this job, and I can continue to do everything I can to succeed in what I choose in the future."). 

ch4_abcde_model.jpg
A
C
Activating
The emotional
Event or
B
Consequences
Adversity
Beliefs
about
Event or
Adversity
E
D
Effective new
Disputations
beliefs replace
to challenge
the irrational
irrational
ones
beliefs

Step-by-step answer

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