ABC Form in Cognitive Behavioral Therapy (CBT)

Overview

• The ABC form is a tool used in CBT to manage anxiety and negativity from overwhelming events.
• Helps gain perspective and adapt better coping strategies for unpleasant circumstances.

Steps in Using the ABC Form

1. Write Down Your Emotions

• Identify emotions triggered by the event.
• Use an emotion wheel chart:
  • Look at the center for the general emotion.
  • Check the outer region for specific emotions.
• Breathe deeply to feel and identify the emotion.
• Record the emotion in the first column of the ABC chart.

2. Write Down Your Actions

• Detail your behavior before, during, and after the event.
• Focus on actions, not feelings.
• Use additional space if necessary by writing on the sheet's back.

3. Identify Triggers

• Determine what specifically triggered your reaction.
• Was it something someone said or did?
• Write the exact trigger in the form.

4. Review Assumptions and Beliefs

• Note thoughts and beliefs during the event.
• Include expectations or hopes regarding the encounter.
• Reflect on thoughts during unanticipated events and write them in the beliefs column.

5. Understand Thinking Errors

• Familiarize yourself with common thinking errors.
• Pause the video to read the list of thinking errors thoroughly.

Additional Resources

• Links to access ABC form and emotion wheel chart are provided in the video description.
• Online resources and expert literature are available for deeper understanding of the ABC method.