Cognitive Behavioural Therapy (CBT) Bundle (312 pages)

PRACTICING YOUR ABCDE'S

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.

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

E.g. "What if my friends pressure me to order food” "What if I feel forced to eat more than normal"

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

C - CONSEQUENCES

D - DISPUTING THOUGHTS Take some time to consider evidence for and against your thought.

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. E.g. Panic (90) Stressed (60) - Heart pounding, lightheaded, dry mouth, fast breathing - Strongly considering telling my friend I can’t come

E.g. "My friends are understanding and supportive of my experience. Ordering a full sized meal is okay and I don’t have to feel pressured to finish it if I don’t feel like I can. It is normal to feel anxious about this given I don’t normally eat with other people.”.

E - EVALUATION/END RESULT

After looking at all the evidence for and against your hot thought, and having considered the disputation questions, replace the unhelpful thought with helpful, balanced thought/s. Finally, rerate the emotions felt after establishing the balanced thoughts when thinking about the situation. E.g. ""I can take my time to make a meal choice when out that I feel comfortable with and which will be enjoyable for me and nutritious for my body” E.g. Panic (25)

A - SITUATION

B - THOUGHTS/BELIEFS

C - CONSEQUENCES

D - DISPUTING THOUGHTS

E - EVALUATION/END RESULT