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 chronic pain:

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?” 1. Find the most distressing (hot) thought and underline it 2. My pain always gets in my way I am worthless for not being able to do everything I needed to today

Experiencing a pain episode that stopped me from getting my errands done

C - CONSEQUENCES

- Feeling tense and like there is a know in my stomach - Pain worsened

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.

Hopelessness (90) Sadness (60)

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