← Building blocks
ABC model
Why the same event makes one person angry and another grateful.
It's not the situation that decides how you feel, but what you think about it. This model comes from Albert Ellis (REBT) and is a core idea of cognitive behavioural therapy.
- A, Activating event: what happens.
- B, Belief: what you think about it.
- C, Consequence: what you feel and do.
Example: the traffic light. You're waiting at a red light, you get distracted, and the light turns green. The driver behind you honks.
| Driver 1 | Driver 2 | |
|---|---|---|
| A: Event | Someone honks | Someone honks |
| B: Thought | "How impatient, it's only a few seconds!" | "Good, they noticed I was distracted." |
| C: Feeling and action | Anger, annoyed at the other driver | Gratitude, a friendly wave |
Same situation, different thought, different outcome.
Try it yourself:
- Think of a recent moment when you felt a strong emotion. That's your C.
- Write down what happened, just the facts. That's your A.
- Ask yourself: "What did I think at that moment?" That's your B.
- Look for another possible thought about the same event. How would you feel then?