The ABCDE Model
Time: 25+ Minutes
Difficulty: Moderate
What is it?
The ABCDE Model is an extension of the ABC Model, used primarily in cognitive behavioral
therapy (CBT) introduced by Dr. Albert Ellis in the mid-20th. It’s also used in positive psychology.
It provides a structured way to understand and challenge negative thoughts and beliefs, and to
promote a more optimistic and rational way of thinking. The model breaks down as follows:
01 This is the initial event, situation, or trigger that causes some
A Activating
Events
type of emotional response. It could be an external event or
something internal like a thought or memory.
02 These are the thoughts or interpretations about the activat-
B Beliefs ing event. They represent how you perceive or judge the
situation.
03
These are the emotional, behavioral, or physical reactions that
C Consequences result from your beliefs about the activating event.
This step involves challenging and disputing irrational or
04
D Disputation
negative beliefs. It's about questioning the validity of your
beliefs, looking for evidence against them, and considering
alternative, more rational beliefs.
05 After disputing and changing the negative beliefs, this step
E Effects focuses on the new feelings and behaviors that arise from
adopting more rational and positive beliefs
References:
Ellis, A. (1962). Reason and Emotion in Psychotherapy. New York: Lyle Stuart.
Ellis, A., & Harper, R. (1975). A New Guide to Rational Living. North Hollywood, CA: Wilshire.
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The ABCDE Model
Time: 25+ Minutes
Difficulty: Moderate
Example:
01
I received an email from my team leader about a presenta-
A Activating
Events
tion I need to give at the end of the week.
I hate giving presentations. I always feel a bit awkward so
02
others can probably see I’m not that confident. I always
B Beliefs
manage to say or do something that makes me look like an
amateur.
I felt a sinking sensation, coupled with dread.
03 Instead of outlining the presentation, I started browsing social
C Consequences media, telling myself it was just a short break.
My sleep was restless, with the upcoming presentation
nagging at the back of my mind.
Empirical: Have I ever done a presentation that was well-re-
ceived? Yes, two months ago, my presentation got positive
04 feedback.
D Disputation Functional: Is postponing the preparation serving any real
purpose? No, it's only amplifying my anxiety.
Logical: Does waiting for inspiration actually work for me?
Historically, no. I often end up rushing at the last minute.
Reminding myself of past successes helped alleviate some of
05
the self-doubt. I set a timer for focused work, committing to at
E
least outline the presentation without distractions.
Effects
By breaking the task into smaller, manageable steps, I made
considerable progress and felt a sense of accomplishment by
evening.
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The ABCDE Model
Time: 25+ Minutes
Difficulty: Moderate
Fill out:
01
A Activating
Events
02
B Beliefs
03
C Consequences
04
D Disputation
05
E Effects
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The ABCDE Model
Time: 25+ Minutes
Difficulty: Moderate
01 What did you learn from this exercise?
02 What are some practical things you can do next time you recognize the same activating events,
beliefs and behaviours?
03 If you do not address this issue, what are some long-term negative consequences?
04 In contrast, what are some positive long-term consequences if you manage to overcome it?
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