Understanding CBT - it’s as simple as A-B-C

One of my favourite things about CBT is how easy it can be to grasp the fundamental elements of it and how it works. In my first session with a client, I always cover the essentials of the process and what underpins what we’re going to do together.

One of the roots of CBT, and an ideal starting point in introducing what it’s all about, is the ABC Model, originally developed by Albert Ellis in 1955.

In the model, A (an ‘Activating Event’ essentially an external event), leads to B (beliefs), which leads to consequences (our emotions and behaviours). A leads to B which leads to C. Note that this isn’t A to C; events don’t directly determine our emotions. Instead it is the way that the events are processed and evaluated by us (our beliefs) that do.

Two different people might have totally different reactions to the same event, depending on their beliefs.

A simple example could be someone sees a friend walking down the road on the other side of the street. They wave a “hello” and the other person doesn’t respond and keeps going. One person might be very offended by this as the other person, they think, was ignoring them deliberately. Another might be very hurt and think that they must have done something wrong. Someone else might say they weren’t bothered as they think the other person might just not have seen them wave. Same event, different responses.

Another example could be if someone hears a dog barking in the street. One person may react with curiosity or irritation, and another could react with fear (believing the dog to be a threat).

These beliefs can be rational, based on the facts, or be irrational and unhelpful. (I’ve talked in the past about unhelpful thinking styles, and this is exactly where they come in). A counsellor works with you to identify and challenge the unhelpful beliefs that are causing the negative consequences for you, and replace them with more helpful ones. In this way we’re able to make positive impact to your mental health, reducing symptoms of anxiety and depression, improving self-esteem and much more.

A-B-C. Simple, right? 

If you would like to talk to me about working on your mental health, you can complete the online submission form or contact me directly at: mckellarCBT@gmail.com