Introduction to the
ABC's
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In this tutorial, you’ll learn what the ABC process is and how
to use it.
First, we’ll briefly look at REBT theory, the basis for the
SMART ABC Tool.
Then, we’ll do an example ABC to help you get started.
You may want to print out an ABC Worksheet to fill in as we
go along.
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The ABC process is a method to identify and dispute
our irrational beliefs, thoughts and feelings.
By doing so we can come up with new, rational
beliefs, thoughts and feelings.
This helps us resist urges and regain control.
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There are 3 aspects of human functioning:
– Thoughts
– Feelings
– Behaviors
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People or events don’t make us feel good or bad.
It is our perceptions of them that result in our feeling
good or bad.
These perceptions influence our behavior.
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REBT (Rational Emotive Behavior Therapy) was
developed by Dr. Albert Ellis in the 1950’s.
His proposal that thinking creates feelings and
actions was in direct opposition to his training in
and practice of psychoanalysis.
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At SMART Recovery we do not label ourselves “alcoholics”
or “addicts”.
REBT is supported by research on relapse prevention,
motivational enhancement, and behavioral change
processes.
REBT emphasizes self-responsibility, self-motivation, and
self-discipline as the primary means of stopping substance
use.
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A = Activating Event
– What do you think happened?
– What would a camera see?
B = Beliefs about Activating Event
– What did you tell yourself?
C = Consequences
– How did you act?
– How did you feel?
Activating
Event
A
Belief
Consequence
B
C
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A = Activating Event
– I’m at a party.
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B = Belief
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Parties must be exciting, or I feel left out.
I must have a drink to relax and have fun.
This is awful and I can’t stand being here.
I’m a bad person because I need a drink.
C = Consequences
– I feel anxiety.
– I have a drink.
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Dogmatic demands
– Musts, absolutes, shoulds
Awfulizing
– It’s awful, terrible, horrible
Low Frustration Tolerance (LFT)
– I can’t stand it, I need it
Self/Other Rating
– I’m or he/she is bad, worthless
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After identifying A, B and C, we move on to D.
D = Disputing Irrational Beliefs (iB’s)
– Where is holding this belief getting me? Is it helpful or selfdefeating?
– Where is the evidence to support my belief? It is consistent
with reality?
– Is my belief logical? Does it follow from my preferences?
– Is it really awful (as bad as it could be)?
– Can I really not stand it?
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D = Dispute Irrational Beliefs (iB’s)
– Why is this so terrible?
– Where’s the proof that I can’t handle it?
– What does it mean when I say I can’t handle it? Will I
actually explode?
– Must I always get what I want?
– Is it in my long-term best interest to believe that I must
have a drink?
– Is this belief going to lead to my desired behavior?
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Irrational beliefs are the result of irrational
thoughts.
Irrational beliefs lead to unhealthy feelings and
behaviors.
Rational beliefs are reasonable, objective, flexible
and constructive.
Rational beliefs lead to survival, happiness and
healthy feelings and behaviors.
Activating
Event
A
Rational
Belief
Healthy
Consequence
rB
C
Rational Beliefs lead to healthy feelings & behaviors
Irrational Beliefs lead to unhealthy feelings & behaviors
Irrational
Belief
Unhealthy
Consequence
iB
C
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After Disputing (D), we move on to E.
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E = New Effect (New Rational Beliefs)
New healthy negative emotions
Disappointment-Concern-Annoyance-Sadness-Regret-Frustration
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New constructive behaviors
Activating
Event
Irrational
Belief
A
iB
C
I’m at a
party
Parties must be
exciting,
or I feel left out
Anxiety
Consequence
Drink to feel
accepted &
therefore
reduce anxiety
D
Dispute iB and
remain abstinent
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E = New Effect (New Rational Beliefs)
– This is difficult, but I can have fun without drinking.
– This is uncomfortable, but I can handle being here.
– It is in my long-term interest to abstain from using. I want to
be a clean and sober person.
– While it may be upsetting, it’s not life-threatening.
– I may strongly desire a drink, but I can survive without one.
– While drinking may bring short-term relaxation, I know from
my past that it leads to trouble.
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E = New Effect (New constructive behaviors)
– I remain abstinent.
– I stay at the party and have fun.
– I move closer to my goal of being clean and sober.
Activating
Event
Irrational
Belief
Unhealthy
Consequence
(A)
(iB)
(C)
Rational
Belief
Healthy
Consequence
(rB)
(C)
Disputation
(D)
Effective
Change
(E)
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Some facilitators extend the Basic ABC (with it’s D and
E) to include F and G.
F = New Feelings
– After disputing irrational beliefs and making them rational,
how do you feel?
– Annoyed not angry, concerned not anxious, sad not
depressed?
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G = Goals
– How does the E (New Effect) help you reach your goals?
– In the short-term? In the long-term?
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F = New Feelings
– I feel uncomfortable and frustrated, but those are healthy
negative emotions I can handle.
– I feel stronger and proud of myself for meeting the
challenge.
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G = Goals
– I met my goal of not drinking today.
– I am closer to being the clean and sober person I want to be.
– With a clear mind I will be able to achieve my medium- and
long-term goals.
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Short-term
– Why are you at this SMART meeting today?
– Because I want to stop drinking.
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Medium-term
– Why do you want to stop drinking?
– So I can finish my bachelor’s/master’s degree.
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Long-term
– Why do you want to finish your degree?
– So I can get married and start a family.
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Very long-term
– Why do you want to get married and start a family?
– So I can live a full, happy and healthy life.
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ABC’s can be chained together to deal with
secondary upsets.
The C of the ABC for the secondary upset becomes
the A of the ABC for the primary upset.
This is sometimes called “being upset about being
upset”.
Ask you meeting facilitator for more details.
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ABC’s are helpful in resisting urges.
When possible, it is best to anticipate those urges and
prepare an ABC ahead of time.
With practice, you will be able to remember and apply
your ABC in the heat of the moment.
Eventually, applying them will become automatic and
you may not even notice you’re doing it.
Urges will weaken over time.
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In SMART, we frequently refer to PPP:
– Practice
– Patience
– Persistence
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Keep practicing your ABC’s and other tools. They get
easier over time.
This is a process. Be patient with yourself and give
yourself time to learn to apply these new tools.
Persist in pursuing abstinence. If you lapse or relapse,
come discuss what happened.
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Print out a few copies of an ABC Worksheet.
Think of a few A’s (Activating Events) that frequently
lead you to use, and fill out a worksheet for each.
In this way you’ll be better prepared to resist the urge
the next time you face those A’s.
Move on to the CBA Tutorial to help build motivation
to abstain.