The ABC Worksheet
Step 1: A = Activating Event
What happened?____________________________________________
What, if anything, did you imagine would happen because of that?
______________________________________________________
Step 2: C = Consequences
How did you make yourself feel when that happened?
ANGRY
ANXIOUS
DEPRESSED
ASHAMED
GUILTY
What, if anything, did you do after this happened? Or did you think of doing?
LONELY
______________________________________________________
What mistaken goal(s) might you have had in doing that? Or in thinking to do that?
ATTENTION
POWER
REVENGE
AVOIDANCE OF FAILURE
WITHDRAWAL-AVOIDANCE-RELIEF
Did that (Would that) make your life better or worse in the long run?_____
Step 3: B = Beliefs
What were you thinking or telling yourself, what was going through your head when you got
upset, and did what you did? This is called Thought-catching. Use the chart on page 14 of the
“Mental and Emotional Tool Kit for Teachers” to brainstorm what you might have been
thinking. Complete the appropriate phrases on that chart. Make sure you do all four types of
irrational beliefs.
1. ___________________________________________________
2. ___________________________________________________
3. ___________________________________________________
4. ___________________________________________________
5. ___________________________________________________
6. ___________________________________________________
7. ___________________________________________________
8. ___________________________________________________
9. ___________________________________________________
10.___________________________________________________
Step 4: D = Dispute
Use the examples provided on page 15 of the packet to dispute your irrational beliefs
Step 5: E = Effective Coping Statements
Select coping statements from the list on page 17 of the packet. Make a “Coping Card” to carry
with you using a 3x5” index card
The ABC Worksheet (alternate)
Step 1: C = Consequences
How are you making yourself feel?
ANGRY
ANXIOUS
DEPRESSED
ASHAMED
GUILTY
LONELY
What, if anything, have you done because of how you feel? What might you be planning to do?
______________________________________________________
What mistaken goal(s) might you have had in doing that? Or would you have if you did that?
ATTENTION
POWER
REVENGE
AVOIDANCE OF FAILURE
WITHDRAWAL-AVOIDANCE-RELIEF
Did that (Would that) make your life better or worse in the long run?_____
Step 2: A = Activating Event
What happened?____________________________________________
What else, if anything, did you imagine might happen because of what happened?
______________________________________________________
Step 3: B = Beliefs
What were you thinking or telling yourself, what was going through your head when you got
upset, and did what you did? This is called Thought-catching. Use the chart on page 14 of the
“Mental and Emotional Tool Kit for Teachers” to brainstorm what you might have been
thinking. Complete the appropriate phrases on that chart. Make sure you do all four types of
irrational beliefs.
1. ___________________________________________________
2. ___________________________________________________
3. ___________________________________________________
4. ___________________________________________________
5. ___________________________________________________
6. ___________________________________________________
7. ___________________________________________________
8. ___________________________________________________
9. ___________________________________________________
10.___________________________________________________
Step 4: D = Dispute
Use the examples provided on page 15 of the packet to dispute your irrational beliefs
Step 5: E = Effective Coping Statements
Select coping statements from the list on page 17 of the packet. Make a “Coping Card” to carry
with you using a 3x5” index card