Understanding the ABCs of Thinking: A Practical Tool from Cognitive Behavioral Therapy

Written By Kristten Buttermore

Have you ever reacted to a situation and then later wondered, Why did I get so upset? or Why did I shut down?

The ABCs of Thinking, a concept from Cognitive Behavioral Therapy (CBT), offers a simple yet powerful framework to help you understand why you feel what you feel—and how to change it.

What Are the ABCs of Thinking?

The ABC model was developed by psychologist Albert Ellis, one of the founders of CBT. This model helps break down our internal reactions so we can see how our beliefs (not the actual events) shape our emotions and behaviors.

Let’s break it down:

A = Activating Event
This is the trigger—something that happens either externally (like someone cutting you off in traffic) or internally (like a negative memory or thought).

B = Beliefs
These are the thoughts or interpretations you have about the activating event. They can be rational (based on facts and logic) or irrational (based on distortions, unrealistic expectations, or past wounds).

C = Consequences
These are the emotional and behavioral outcomes that follow your beliefs. Rational beliefs can lead to calm, confidence, or motivation. Irrational beliefs often result in anxiety, sadness, frustration, or avoidance.

D = Dispute
This is where the real work happens. You evaluate your beliefs from step B. Are they really true? Are they helpful? Can you reframe them or replace them with something more balanced and grounded in reality?

An Example: Public Speaking Anxiety

  • A: You have to give a presentation at work.

  • B: You think, “If I mess up, everyone will think I’m a failure.”

  • C: You feel anxious, avoid preparing, and lose sleep.

  • D: You challenge this belief: “I may feel nervous, but I’ve prepared. It’s okay if I make a mistake—most people are understanding.”

By working through the ABCs, your emotional response becomes more manageable. The presentation might still be nerve-wracking, but now you’re in control of how you interpret and respond to it.

So, What Is CBT?

Cognitive Behavioral Therapy (CBT) is a highly effective, evidence-based approach that focuses on how our thoughts, emotions, and behaviors interact. The central idea: Change your thoughts, and your feelings and behaviors will follow.

CBT usually involves:

  • Identifying negative or distorted thoughts

  • Challenging and replacing those thoughts with more balanced ones

  • Making changes in behavior to support emotional growth and healing

CBT therapists use tools like:

  • Thought records to examine thinking patterns

  • Socratic questioning to challenge beliefs

  • Behavioral experiments to try out new actions

  • Homework assignments to practice skills outside of sessions


What Can CBT Help With?

CBT has been proven effective for a range of mental health concerns, including:

  • Anxiety

  • Depression

  • PTSD

  • OCD

  • Eating disorders

It's often short-term (12–20 sessions) and goal-oriented, making it a great fit for people who want practical, results-based therapy.

Why the ABC Model Matters

When you understand the ABCs of your thinking, you gain the ability to pause, reflect, and choose a different path. You don’t have to be stuck in old patterns. With awareness and practice, your beliefs can shift—and your emotions and behaviors will shift with them.

If this resonates with you, CBT may be a great fit. Therapy isn’t just about talking—it’s about learning tools that empower you to think differently, feel better, and take meaningful action.


Categories:

Mental health topics

CBT

ABC of thinking

ANxiety

Depression


Kristten Buttermore
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