Cognitive Behavioural Therapy (CBT) Bundle (312 pages)

PRACTICING YOUR ABC'S

Doing the ABC analysis is taking the first step toward learning how to understand your thought cycle and learning the skills to manage your thoughts/emotions/behaviours.

Below is an example of an ABC analysis recorded in a Thought Diary of a person with an Eating Disorder:

A - SITUATION

B - THOUGHTS/BELIEFS

List all statements that link A to C. Ask yourself: “What was I thinking?” “What was I saying to myself?” “What was going through my head at the time?” Find the most distressing (hot) thought and underline it 1. 2. E.g. "What if my friends pressure me to order food” "What if I feel forced to eat more than normal"

This may be either: An actual event or a situation, a thought, a mental picture or recollection.

E.g. Being invited to a friends birthday dinner.

E.g. - Heart pounding, lightheaded, dry mouth, fast breathing - Strongly considering telling my friend I can’t come

C - CONSEQUENCES

E.g. Panic (90) Stressed (60)

1. Write down words describing how you feel. 2. Underline the one that is most associated with the activating event. 3. Rate the intensity of those feelings (0 to 100).

4. Jot down any physical sensations you experienced or actions carried out.

Now it's your time to practice! Follow the steps and examples listed above and practice identifying any recent situations that have caused you to experience for example stress, overwhelm, or anxiety. Take your time to outline the situation, any thoughts or beliefs that you noticed running through your mind in response to this, and the consequent feelings and sensations that occurred as a result.

A - SITUATION

B - THOUGHTS/BELIEFS

C - CONSEQUENCES