Question

List and briefly explain each step in the ABCDE technique for examining irrational beliefs that contribute to unnecessary stress.

Answer 1

ABCDE Technique

A - Adversity or Activating event

One must consider the event that triggered the emotional response in him/her. These emotions response can be sad/anger/anxiety etc. When you become aware of these things that trigger the emotional response, you can learn to watch out in future and to be prepared to deal with them effectively.

B - Beliefs

We have irrational beliefs that often trigger the emotional response and that perpetuate problem. A belief is irrational when it lacks clear evidence or when it is based on a faulty reason.

C - Consequences

Consequences are nothing but the outcome of events. They can take behavioural and emotional forms. Sometimes we see the consequences externally like people lashing out at us. And sometimes we see them internally like experiencing debilitating sadness or anxiety.

D - Disputing

This steps includes disputing harmful belief systems through mindfully questioning, examining and challenging them. Ask yourself whether the belief is leading you to positive life or not.

E - Effects

Notice the effects that are resulting from questioning, examining and challenging the beliefs. Once you notice them, you can begin an alternative line of thinking that is based on reasonable beliefs.