Cognitive Behaviour Therapy (ABC Model)

Cognitive behaviour therapy (CBT) helps people change unhelpful or unhealthy ways of thinking, feeling and behaving.

CBT is made up of two types of strategies –

  • Cognitive strategies – which involves learning to recognise thoughts, beliefs and attitudes that have an impact on how we feel and then reframing them in to psychologically healthy ways of thinking.
  • Behavioural strategies – which involves undertaking certain behaviours that help us alter the way we think and feel. For example – using assertive communication, practising relaxation and self-care techniques as well as asking for help/support.

The aim of CBT is not to eliminate upsetting emotions or feelings, but to help respond appropriately.


The ABC Model

When challenges arise in our lives, many of us think it is the things that happen to us that make us feel a certain way. For example – when we feel angry or sad, we assume other people make us feel this way. However, as Eleanor Roosevelt alluded too – “No-one can make you feel inferior, without your consent.”

Albert Ellis identified that it is not the situation, event or person that make us feel a certain way, it is our interpretation of situation, event or person. To illustrate this, Ellis developed the ABC Model.

The ABC Model is where –

  • A stands for Antecedent (i.e. the situation that triggers the response)
  • B stands for Beliefs (our thoughts/interpretation of the situation/event)
  • C stands for Consequences (the way we feel or behave).

ABC Model

As you can see by the above diagram, we tend to blame ‘A’ (the antecedent) for ‘C’ (the consequences), however it is actually ‘B’ (our beliefs) that make us feel the way we do.

Once we can see this, we can then dispute the way we are looking at a situation. Disputing our beliefs can help us see the situation in a new light and change the way we feel.

If you are ready to reclaim your courage and take the next step towards freedom and opening your heartwhy not join our Toolkit?


  • Percy

    Reply Reply May 2, 2020

    I’m interested in your article. I would appreciate if I could access more of the sort.

    • Jane

      Reply Reply May 4, 2020

      Hi Percy – can I suggest you do a search in the side bar?

      Cheers, Jane

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