4 easy steps to challenging negative thoughts

The ABC model is a basic Cognitive Behavioral Technique. It’s a framework that assumes your beliefs about a specific event affect how you react to that event. I use the ABC model to help clients challenge irrational thoughts and cognitive distortions. This allows them to restructure these beliefs and adapt a healthier response. Encouraging clients to examine the evidence for and against their automatic thoughts, akin to putting those thoughts on trial, can facilitate the process of rewiring the brain for a more positive outlook.

Step One - First identify the situation. What happened specifically?

Step Two - After the identified situation happens, what is your automatic thought? Since 90% of our thoughts are negative, what is yours?

Step Three - What is the consequence? Your thoughts trigger emotions and your emotions trigger actions. What happens when those emotions and actions are based on false information?

Step Four - Finally dispute your negative beliefs and begin to replace them with more positive or neutral thoughts. Track this over time and you will see how it impacts your mood.