ABCDE Model. Change Negative Thoughts and Beliefs. CBT and REBT.
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- čas přidán 29. 06. 2024
- 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
☐ The Clinician's Guid to CBT Using Mind Over Mood by Christine A. Padesky. Please click on the link to buy from Amazon: amzn.to/409z8ko
☐ Mind Over Mood by Dennis Greenberger and Christine Padesky. Please click on the link to buy from Amazon: amzn.to/3Hi7lp9
☐ Cognitive Behavioural Therapist Basics and Beyond by Judith Beck. Please click on the link to buy from Amazon: amzn.to/3RfTN2f
🔵 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:
☐ Lewis Psychology CIC (for face to face therapy): www.lewispsy.org.uk
☐ Lewis Psychology Online (for online therapy): lewispsyonline.co.uk
🔵 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.
☐ Email: teresa.lewispsy@gmail.com
☐ Buy Me A Coffee: www.buymeacoffee.com/lewispsy...
🔵 GRAPHICS AND THUMBNAIL
Thumbnail and B-Roll graphics by Teresa Lewis.
#LewisPsychology
Have you tried the ABCDE model yet? I'd love to hear how you got on. Please comment below.
no, but cant wait to try it at work (retail) which can be negative ass enviroment
Yes I have did it for a year, after reading Learned Optimism book. It helped me a lot and I am free of anxiety and negative self talk.
Thank you so much for this video, it reminded me of some of my harmful habits I had to correct. I had a really difficult time growing up. My father was an alcoholic and abusive, we were poor and I was bullied a lot. I’ve learned to always make negative assumptions whenever I would experience trigger events, as a form of self defense, out of fear of looking like a fool and being disappointed and hurt if I give someone/something the benefit of the doubt. It has become so engrained in me that I wasn’t even aware I was doing it until my therapist pointed it out. Before that, people would tell me I’m too sensitive or that I have an abrasive personality. It has made me feel like a victim/villain most of my life and I internally vilified people as soon as I would spot a “red flag” in their behavior or would use their behavior I deemed as bad as a justification for my negative reaction. It has slowly caused me to develop a severe anxiety-depression that I had to put in a lot of effort to unpack and heal from.
@@larabardot6836 Thank you so much for sharing your experiences and insights. Best wishes, Teresa.
I would love to have some ideas as to how to use this with a teen on the spectrum with some limitations in describing internal events. Please 😊 thank you!
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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.
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.
Thanks for your comment Joey. I'm pleased to hear it has been helpful. Wishing you well.
Mine ammo is primarily aimed at myself.
@@CorePathwaysame.
This makes so much sense. I wish I had the motivation to try it.
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.
Thanks for your support. Best wishes, Teresa.
one of the best videos on CZcams on ABCDE! Truly helpful for a counselling trainee!
Wow, thank you. That’s very kind of you. Best wishes, Teresa.
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.
Mam , the way you explained along with examples is just amazing. Thank you so much for this much amazing explanation.
Glad it was helpful! Best wishes, Teresa.
Just discovered your channel. The best thing is that you use such simple language and you have a soothing voice. Love from Pakistan ❤
That’s great to hear, thanks for your support. Best wishes, Teresa.
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.
I'm pleased to hear you found my video helpful and thank you for sharing your insights. Best wishes, Teresa.
Christina D here,today.
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!
Agree. Thanks Mallorca. Best wishes, Teresa.
Yes indeed. I use it in our smart recovery meetings. Very powerful.
That's great to hear. Best wishes, Teresa.
Thank You very much!
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!
Thanks for sharing your insights. Best wishes, Teresa.
This is extremely useful and beautifully explained ❤
That’s great to hear, thank you. Best wishes, Teresa.
Hi Teresa, I am currently studying Coaching and find many of your videos excellent resources. Thank you so much for taking the time to make them! I am also learning more about myself and how and why I react in certain ways, which is insightful and extremely helpful. Keep up the good work!
You are so welcome! Wishing you all the best, Teresa.
Thank you so much.
Thank you very much for explaining this!
You're very welcome! Best wishes, Teresa.
Thank you million times, it's so relieving to understand our behaviour's.
Thank you so much for your support. Best wishes, Teresa.
Great stuff - very straight forward and understandable! Should be taught in every school:)
Thank you, that’s great to hear. Best wishes, Teresa.
What an explanation!!
Great thanks ❤❤
Thanks for your support. Best wishes, Teresa.
Thank you so much for posting your content, it's so so so helpful. Best wishes xxx
That’s great to hear Louise. Best wishes, Teresa.
Great video! Great examples! Thank you!
Glad it was helpful! Best wishes, Teresa
This is very well explained, thank you.
You're very welcome! Best wishes, Teresa.
Thank u so much 💜✨
Thank you so much. You have explained theories with perfect examples. I really appreciate that. I will try myself and give you a feedback Lewis.
Wonderful! Best wishes, Teresa.
This is very useful and I have not come across this before. Please keep up the great work.
Thanks for your kind comment Amit. I’m pleased to hear you find this model useful. Best wishes.
Useful tool that aligns itself with the 5 Factor Approach. Presented in an educational setting - younger persons who are particularly vulnerable during their teenage struggle could benefit greatly using this approach. It would also help with teacher - student relationships from an empathic perspective. Especially, if it is carefully facilitated in a classroom environment that enables peer support and sharing. Could be integrated with awareness and importance of establishing positive relationships and how these impact on sense of self.
Thanks for your comment Rod. Yes, we usually teach the 5 factor model first and then move to the ABCDE model. I agree it would be most helpful for young people to be taught this in a supportive educational setting. Wishing you well.
Thank you so much!
You're welcome!
This is so helpful. I'm working on William J knaus book and you explain it so well.
Thats great to hear. Best wishes, Teresa.
Thank you!
You're welcome!
Thank you for this! I’m a graduate student in counseling and these videos are very easy to understand. Love it!
Glad it was helpful! Best wishes, Teresa.
This is one of the most underrated videos on CZcams. This method can basically save the world. It's that helpful. Do you know any books from Albert Elis about this method? Which books can I read written by Albert Elis teaching it? Thank you for this video.
Thank you for your kind comment Mohammad. The ABCDE method certainly is very powerful. I would suggest Getting Started with REBT by Windy Dryden amzn.to/3KpHten
Best wishes, Teresa.
Here's one: How to Stubbornly Refuse to Make Yourself Miserable About Anything, Yes Anything.
I love it I will past it on to family and friends
Thank you Georgia. Best wishes, Teresa .
Keep up i think you wiil fill my gap.
Thank you for your support. Best wishes, Teresa.
Stoicism at its best!!!!
Om shanti
I love this model, i will share with my friends in chronic pain group. Im learning to heal myself from childhood traumas and will try this model for sure do u have any other models that may help me as well. Thanks 😊💞🙏
Hi Victoria. I pleased to hear you love this model and that you’ll be sharing with friends from your chronic pain group. I’m going to be releasing many more models over the coming weeks so watch this space. Wishing you all the best my friend.
It is feom childhood you have to practice
Hello Lewis. Hope you are having a great day. In the Dispute part you said 4 questions that we can ask to dispute our negative judgment. Is there more questions that we can ask to question these beliefs? I'd appreciate it if you know the answer. Thanks a lot
Thank you for your question Mohammad. Please watch my video on socratic questioning: czcams.com/video/8jNUAuDkeRI/video.html I hope this helps. Best wishes, Teresa.
Thankyou for this! But How can we change our thoughts? Could you help with a 30 day structure?
Have a look at my CBT playlist. I hope it helps. Best wishes, Teresa.
Nice video. How often this abcde approach should be practiced to change a negative belief
Good question! I would personally use this with other tools and techniques I've mentioned on the channel. I wouln't use it as a stand alone model. Best wishes, Teresa.
@LewisPsychology no i meant the frequency. Should it be practiced once daily or how many times per day and for how long
In real world it is very difficult to follow cbt and rebt sometimes it works sometimes it won't work
Personally I prefer Transactional Analysis (TA). Different theories work for different people. Best wishes, Teresa.
This is a great video, but can you please do it again without the English accent? I'd prefer to hear it with a Canadian accent. Thanks!
I’ve never been asked to change my accent before 😂 I don’t do accents, just my natural English accent that I’ve had for over 50 years 🤣
@@LewisPsychology Haha, just joking around.
👍🏻👍🏻👍🏻
Does track down in Transcational Anylysis do the same for a person as the ABCDE method.
TA has a very different core philosophy and is a different method of working. One of the aims of TA is to strengthen the Adult ego state. If you have a strong Adult ego state you would certainly be able to think more rationally and logically (as per the aim of the ABCDE exercise). Another aim of TA is to be free of Script and respond with more spontaneity and autonomy. Again, it really comes down to 'what do you want to get from therapy?' Best wishes, Teresa.
@@LewisPsychology Aah thank you.I have read the books games people play and staying ok.It realy helped me to understand boundries ,I am also more assertive now .I wished I knew about TA 20 years ago.Thank you
@@jacogrobler6391 two classic and timeless books. I’m currently working on a video on TA script theory which will be out in a couple of weeks. A video on games would be great too. I’m really pleased to hear TA helped. Best wishes. Teresa.
Dear Madam,
Did I Use this in severe ocd
Yes, you can. Best wishes, Teresa.
@LewisPsychology, thank you, madam. I will pray for you. Best wishes for your next video.
This fails when your beliefs after examination are proven to be correct.
If that is the case they are not faulty beliefs. Best wishes, Teresa.
Any videos on how to challenge facts?@@LewisPsychology
Irrational Beliefs are always incorrect.