cognitive behavioral therapy (CBT) is as simple as ABC

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.

Get in contact today. You can send an email, telephone, or use the online booking system.
 
Email - chris@exploretransform.com
Telephone - (201) 779-6917
https://www.exploretransform.com/
Online booking https://www.therapyportal.com/p/cwarrendickins/

Chris Warren-Dickins LPC , Licensed Professional Counselor in Ridgewood, New Jersey. Sessions are available in-person, or online
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