When life feels overwhelming, it’s easy to believe that events themselves are what cause our distress. According to Rational Emotive Behavior Therapy (REBT), pioneered by psychologist Albert Ellis, it’s not the event itself—it’s how we interpret it.
That’s where the ABC Method comes in: a simple but powerful framework for understanding and managing our thoughts, emotions, and behaviors.
What is the ABC Method?
The ABC model helps us break down the connection between our beliefs and our emotional responses:
A – Activating Event
This is the situation or trigger. For example: “My colleague didn’t respond to my email.”
B – Beliefs
This is the story we tell ourselves about the event. For example: “They must be ignoring me. I’m not respected at work.”
C – Consequences
This is how we feel and act as a result of that belief. For example: Frustration, anxiety, withdrawing from the team.
Why It Matters
The model shows that it’s not the event (A) that causes distress—it’s the belief (B) about the event that shapes our emotional and behavioral consequences (C).
This understanding empowers us to challenge and reframe unhelpful beliefs, creating healthier outcomes.
Putting It into Practice
When you notice distress:
- Identify the Activating Event (A)
What happened? Keep it objective and fact-based. - Notice Your Beliefs (B)
What thoughts or interpretations came up? Are they rational or based on assumptions? - Reflect on the Consequences (C)
How did those beliefs impact your emotions and behavior? - Challenge & Reframe
Ask yourself: “Is there another way to look at this? What’s a more balanced belief?”
For example, instead of “They ignored me because I’m not respected,” you might reframe it to: “They’re probably busy, and this doesn’t define my worth.”
The Takeaway
The ABC method is more than a framework—it’s a reminder that we can’t always control what happens to us, but we can work on the way we interpret and respond to life’s challenges.
By practicing awareness and reframing unhelpful beliefs, we can reduce emotional distress and build resilience in everyday life.
