The ABC Model (REBT): A Framework for Rational Thinking
Trace an upset back to the belief behind it, then dispute that belief and build a sturdier one
The ABC Model (REBT): A Framework for Rational Thinking
Trace an upset back to the belief behind it, then dispute that belief and build a sturdier one
The ABC Model (REBT): A Framework for Rational Thinking
Trace an upset back to the belief behind it, then dispute that belief and build a sturdier one
Albert Ellis built rational emotive behavior therapy (REBT) around three letters. A is the Activating event, B is the Beliefs a person holds about that event, and C is the emotional and behavioral Consequences of those beliefs. In this model, B carries most of the weight: two people can face the same A and land on very different C's because of what each believes about it. Ellis also stressed that A, B and C overlap and influence one another (Ellis, 1991). A strong C, for example, can color how you read the next A. To change a C, REBT adds two more letters. D is Disputation, where you question the belief, and E is the Effective new belief you build in its place (Ellis & Joffe Ellis, 2019). Together they turn the ABC model into ABCDE.
The event that sets things off. It can be something that happened, something someone said or left unsaid, or even a memory or a prediction. Describe it plainly, without your opinion of it.
Lena texts her close friend on Saturday morning: 'Still on for dinner tonight?' By 2 p.m. the message shows as read, with no reply.
What you tell yourself about A. REBT pays closest attention to rigid demands (must, should, have to) and the harsh conclusions that tend to come with them: this is awful, I can't stand it, I'm a failure.
'She should have answered by now. If she's ignoring me, I must have done something wrong, and that would make me a terrible friend.'
The emotional and behavioral results of B. Rate the feeling from 0 to 10 and note what you did, or felt pulled to do.
Anxious and hurt at 8. Lena scrolls back through a month of messages hunting for her mistake, writes and deletes three apologies, and snaps at her roommate.
Question the belief from three angles. Is it true, and where is the proof? Is it logical, and does the conclusion actually follow? Is it useful, and does holding it help you get what you want?
'Is there a rule that friends must reply within a few hours? Does one slow reply prove I did something wrong? Even if she is annoyed with me, would that make me a terrible friend? Is this demand helping me, or just keeping me glued to my phone?'
A flexible belief that keeps your real wishes and drops the demand. It usually sounds like a strong preference paired with the knowledge that you can cope if things don't go your way.
'I'd really like a quick answer, and there are plenty of reasons she might not have one yet. If something is wrong, I can ask her about it calmly. That would hurt, and I could handle it.' Her anxiety settles to about 4, and she puts the phone in a drawer.
Practice Section
Pick a recent upset that still carries some heat, around a 5 or higher. Work through the letters in order and write in your own words. Spend the most time on B and D, since that is where REBT puts its effort.
References
- Ellis, A. (1991). The revised ABC's of rational-emotive therapy (RET). Journal of Rational-Emotive and Cognitive-Behavior Therapy, 9(3), 139-172. https://doi.org/10.1007/BF01061227
- Ellis, A., & Joffe Ellis, D. (2019). Rational emotive behavior therapy (2nd ed.). American Psychological Association. https://doi.org/10.1037/0000134-000
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Common Questions
What is The ABC Model (REBT): A Framework for Rational Thinking?
Albert Ellis built rational emotive behavior therapy (REBT) around three letters. A is the Activating event, B is the Beliefs a person holds about that event, and C is the emotional and behavioral Consequences of those beliefs.
How do I use The ABC Model (REBT): A Framework for Rational Thinking?
Use this mnemonic to remember key skills. Practice filling in examples from your own experience. Try recalling the acronym from memory before looking — active recall strengthens learning.
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