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ABC of CBT

10/17/2018

 
Chris Warren-Dickins LPC Psychotherapist in Ridgewood New Jersey NJ 07450 and Teaneck NJ 07666
We can get stuck in a pattern, rehearsing the same old behaviour even when we wish we would change. Sometimes it can help to go back to basics, to look again at our 'ABCs' -

  • A is for an Activating Event – For example, an argument with a loved one
  • B is for Belief – For example, ‘To have a healthy relationship, I should never have arguments with my loved ones’
  • C is for Consequences – For example, I feel upset and stressed out, and I feel like a failure for having failed to live up to my Belief

If a Belief causes us distress, perhaps we need to challenge it and decide whether we want to change it in some way. We could choose a different Belief that causes us less distress.  Here is what I mean –

  • A is for an Activating Event – Using the same example as above, we have an argument with a loved one.
  • B is for Belief – We change our Belief to ‘To have a healthy relationship, I would like to avoid arguments, but I know that sometimes they are inevitable’
  • C is for Consequences – As a result, you might end up feeling a little less stressed, and you might not feel like a failure because you have not failed to live up to the Belief 

​By changing to a less absolute Belief, you allow yourself more flexibility.  This is a more forgiving approach, and arguably a more realistic viewpoint.

Chris Warren-Dickins LPC is a Licensed Professional Counselor in Ridgewood NJ 07450 and Teaneck NJ 07666. To book an appointment, please telephone +1 (201) 862-7776 or email chris@exploretransform.com


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Chris Warren-Dickins LLB MA LPC

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Office addresses:
162 E Ridgewood Ave, Suite 4B, Ridgewood, NJ 07450 & 235 Orchard Pl, Ridgewood, NJ 07450
Telephone: +1-201-779-6917

Providing inclusive counseling and psychotherapy for the whole of New Jersey

Please note - We have chosen to remain out of network with all insurance plans. 


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© COPYRIGHT 2015 CHRIS WARREN-DICKINS.  ALL RIGHTS RESERVED.  NJ LICENCE # 37PC00618700
  • HOME
  • EMDR THERAPY
  • MEN'S THERAPY
  • AFFIRMATIVE LGBTQ THERAPY
  • RELATIONSHIP COUNSELING
  • RESOURCES
    • 5 tips for a better life
    • Audio therapy
    • Help for anxiety
    • Help for depression
    • Why am I so angry?
    • How to trust
    • How to manage self-blame
  • CONTACT YOUR THERAPIST
  • ABOUT
  • FEES & INSURANCE
  • BLOG