ABCDE Model. Change Negative Thoughts and Beliefs. CBT and REBT.

In this video I will explain how we have change unhelpful thoughts and beliefs by using the CBT ABCDE Model. By changing our negative thoughts we can change our emotions and behaviours. This model was developed by Albert Ellis and its one of the most foundational skills of Rational Emotive Behavioural Therapy (REBT) and Cognitive Behavioural Therapy (CBT).

🔵 A is the activating event. This can be a real external event, a future event that you anticipate or an internal event such as an image or memory. The ‘A’ is usually referred to as your trigger.

🔵 B is your beliefs about the event. This also includes thoughts, your personal rules and the meanings that you attach to events.

🔵 C is the consequences. This includes your emotions, behaviours and physical sensations.

The basic idea behind this model is that an activating event (A) does not cause the consequences (C). Its actually the the belief (B) that causes the consequences.

🔵 ‘D’ IS FOR DISPUTE

Once you identify your AB and C the next step is to dispute your irrational beliefs. D stands for Dispute and we do this by asking a series of focused, open-ended questions that encourage reflection, unravel deeply held beliefs and help you find your own solution. In section D we question and examine the belief from section B.

🔵 E IS FOR EFFECT

E stands for Effect. In this final section you write alternative and balanced thoughts and beleiefs from the evidence gathered from section D. Alternative or balanced thinking is often more positive than the initial automatic thought, and its much more than just positive thinking. Alternative or balanced thinning takes into account both positive and negative information in an attempt to acknowledge all available information.

🔵 CHAPTERS

0:00 Introduction
0:28 The ABC's of CBT
3:35 D is Dispute
4:39 E is for Effect
6:00 Three Insights by Albert Ellis

🔵 CBT BOOK RECOMMENDATIONS


🔵 WORK WITH ME

If you'd like to work with me, or a member of the Lewis Psychology team, please click on the links below:

🔵 ABOUT TERESA LEWIS

Teresa Lewis is the founder and Director of Lewis Psychology and a Senior Accredited psychotherapist with the British Association for Counselling and Psychotherapy (MBACP Snr. Accred). Qualified in 1995, Teresa has been providing counselling and psychotherapy treatment for nearly 30 years. Teresa holds a masters degree in counselling and psychotherapy and is a qualified EMDR Practitioner having completed training accredited with EMDR Europe. Teresa is also a qualified adult educator and an accredited Mindfulness teacher As a recognised expert in her field Teresa is frequently asked to conduct editorial reviews and endorse counselling and psychotherapy books for international publishing houses.

🔵 GRAPHICS AND THUMBNAIL

Thumbnail and B-Roll graphics by Teresa Lewis.

#LewisPsychology

[LewisPsychology]

Have you tried the ABCDE model yet? I'd love to hear how you got on. Please comment below.

[emaaneemaaneemaaneemaane]

Mam, the way you explained along with examples is just amazing. Thank you so much for this much amazing explanation.

[peppercherrybomb]

I appreciate how simply and concisely you explain this model. As a new therapist I stumble over my words, often trying to explain things in a more technical manner, or over explain. It's good to have your example as a more seasoned clinician. Thank you for the work you do to create your content.

[joeydevilliers]

Anything or anyone can trigger us, though we carry the ammunition. Unfortunately, when the ammunition goes off, it's rarely aimed at ourselves. Thank you for helping us defuse our unnecessary ammunition and replace our arsenal with a garden.

[MandyWoodArtist]

These videos have great short snap reminders of information that is important for each model and the examples and diagrams are great. Thank you for making these available.

[John-tqqm]

This makes so much sense. I wish I had the motivation to try it.

[jdt]

Since both possibilities are true I think giving more credence to the more neutral or positive belief can happen when the person sees humanity as somewhat self absorbed in the sense that - most people are just focused on figuring out their day. Most people aren't out to get you; you aren't actually on that level of radar.

[aneeqaqureshi]

Just discovered your channel. The best thing is that you use such simple language and you have a soothing voice. Love from Pakistan ❤

[dumbbo]

This is so helpful. The famous quote goes... "Don't believe everything you think" this is powerful. In that, whatever irrational thoughts we do have, they are simply an effect of the moment we are in that's causing those thoughts which in turn cause a different feeling, a feeling of unease or joy.

It's important to separate irrational thoughts out and to watch them from an outside perspective, ask do those thoughts make sense, are they based on facts, do they sound like reality, or is it just a thought from the unconscious part of our minds.

[Grunfeld]

I have a lot of time for REBT. I had an engineer on the spectrum who had no time for what seemed like slow, therapy-speak so the almost procedural nature of REBT was a great fit. Whereas that point at 3:07 about the challenges of noticing easily cued thoughts was addressed best, for me, by doing the present-moment awareness/ mindfulness practices I learned in ACT. It was quite an eye-opener to begin to gain awareness of the endless stream of thoughts and moods. Thanks for the videos!

[lammieshipper]

Using this for exam revision!!! Tysm!!!!

[_AbrahamMathews]

I was taught this method when I attended some therapy sessions.
Very helpful. Thanks for sharing I will have to go through these again to revise them.

[anastasiospapafragas]

Κάνατε τη διαδικασία πολύ εύκολη. Συγχαρητήρια!

[jeanIkreum]

REBT is changing my life. I woke up on my phone seeing things i’m jealous of and that have been hurting me for months and I digged at my irrational beliefs around the situation and was able to feel pretty calm about it!!! I usually would panic and give into emotional eating to soothe the hurt from my own perception. It’s fantastic.😊

[DrThara-wyzk]

I like how she explained the video, so calm and comforting. 🥰🥰

[sandya]

Valuable information. Thank you very much

[sayusayme]

Thank you, hopefully starting the new therapy soon. Interesting and full of examples .
Thank you, I hope they’re using this model.

[asher]

Thank you so much for this video. It's super helpful. Just what I needed.

[carolina]

Thank you, Teresa. I think we all have a responsibility to ourselves and those we love to challenge unhelpful belief systems. Best wishes from Mallorca!

[SerranoAmores]

Thank you so much for explaining this in a very clear and easy way. It really helped me. I will like this video and share it and subscribe and recommend it to others.