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 OCD:

A - SITUATION

B - THOUGHTS/BELIEFS

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

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 I forgot to lock the door" "If I didn’t lock properly someone could break in"

E.g. Leaving the house to run an errand

E.g. - Heart pounding, lightheaded, dry mouth, fast breathing - Had to turn around and go back and check door again

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