abc of Rational Emotive Behavior Therapy (REBT)

Ellis designed the ABC model of Rational Emotive Behavior Therapy as a way to help
people identify and analyse their self defeating beliefs, feelings, and actions.

A- Stands for the Activating Event or the Adversity. The A can be an actual event
(Dryden, 2002,p. 2) an internal event such as a thought, memory, or bodily sensation
(Dryden, 2002,p. 4) or an inference about an event (Dryden 2002, p.3).

Examples of potential "As"-
A driver cuts you off in traffic- an actual external event in the present.

You see a rose and began thinking about a past romance- a memory, an internal event.

You suddently experience shortness of breath- a body sensation, an internal event in the
present.

You say 'hello' to a coworker on the street, she walks by without acknowleging you. You
infer (assume) that she is angry with you- an inference about an external event in the
present.

You begin thinking about that important meeting with your boss next week.- a thought, an
internal event refering to the future.

B- Stands for the Belief. These are evaluations about the A (Dryden, 2002, p.5). These
beliefs may be on the surface (what Freud called the 'conscious'), in our immediate
awareness, or slightly below the surface (in what Freud called the 'subconscious') slightly
below our level of awareness .

These beliefs fall into one of two categories- Rational Beliefs (Self Helping) or Irrational
Beliefs (Self Defeating).

People often have both rational and irrational beliefs simulatneously.

For example, a driver cuts me off in traffic.(the A)
I may have the rational belief that "I would prefer that he not cut me off, that was
inconsiderate of him".

However, at the same time I may also have the irrational belief that "He MUST not cut me
off like that. It is AWFUL that he treated me that way. He is ROTTEN individual who should
suffer for his lack of consideration".

Although, a person may have both rational and irrational beliefs, usually one type of belief
is stronger than the other.Generally, rational beliefs contribute to self helping behaviors and
"healthy" feelings and irrational beliefs contribute to "unhealthy" feelings and self defeating
behaviors.

C- Stands for the Emotional and Behavioral Consequence.

Rational beliefs contribute to healthy feelings such as sadness, annoyance, concern.
Although these feelings may not be desireable, they are considered healthy and natural
(For example, if a person lost a close relative, he may have the belief of "I wish that she
had not died, but I enjoyed the time I had with her, I will sure miss her" which would
contribute to him feeling- the healthy feeling- of sadness and loss.)

On the contrary, Irrational beliefs contribute to unhealthy feelings such as depression, rage,
and/ or excessive anxiety.

How does one tell if his or her feelings are healthy or unhealthy?

One clue is to look at the intensity of the feeling. Unhealthy feelings are usually more
intense. Another clue is to look at the belief which accompanies the feeling. Is the belief
irrational or rational? Probably the best way, however, is to look at the behaviors which
accompany the feeling. Are the behaviors self helping or self defeating?

For example, if a person lost a close relative, he may have the belief of "I wish that she had
not died, but I enjoyed the time I had with her, I will sure miss her" which would contribute
to him feeling- the healthy feeling- of sadness and loss. But, he may also have irrational
beliefs such as "She MUST not be dead, it is AWFUL- THE WORST THING EVER- that
she has died. I CANT LIVE without her." Consequently he would not only feel sad, but also
VERY DEPRESSED, choosing to spend weeks in bed rather than going to work- ultimately
losing his job. He is irritable and argumenative with all of his friends and relatives, resulting
in them withdrawing from him .

REBT teaches that A does not directly cause C (our feelings and behaviors). But that B
greatly influences C.

Once the person has identified the ABCs he moves on to

D- Stands for Disputing the Irrational Belief. Disputing consists of asking questions,
challenging the belief, putting the belief "on trial" to determine if it is realistic, logical, and to
ultimately determine if it is helping one to achieve his or her goals or if it is only leading to
more misery.

and

E- Enacting an Effective new philosophy (establishing a new rational belief to replace the
previous irrational belief)

a new feeling (a healthy rather than an unhealthy feeling)

and more effective new behaviors (self helping rather than self defeating)

Additional Resources:

Rational Radio Podcast "The ABCs of REBT"- by Micah Perkins

The No Cop Out Therapy- by Albert Ellis