The abc model of ellis and beck: understanding the origin of emotions - cognitive behavioral therapy

Brief introduction to the cognitive approach

Emotional reactions do not arise out of nowhere: they are deeply influenced by how we interpret what happens to us. From cognitive and behavioral psychology, it is proposed that thoughts, beliefs and the appraisal we make of situations mediate between what happens outside and what we feel and do. Understanding that process opens a door to changing patterns that seem automatic. The approach that explains it most clearly is a simple and powerful framework that links the event, the interpretation and the emotional and behavioral consequence. Knowing it allows you to identify where to intervene to relieve distress and build more helpful responses.

What is the ABC model?

It is a way of mapping the experience into three elements: what happens, what we think about it, and what we feel and do as a result. This structure helps break down confusing situations and guide therapeutic or self-help work with precision.

Activating event (A)

It is the fact, internal or external, that triggers the chain. It can be an awkward conversation, a bank notification, someone’s look, a sudden memory or even a bodily sensation, like a racing heartbeat. Sometimes the trigger is clear and other times it is subtle; describing it in detail and without interpretations (who, what, when, where) is key to understanding what follows.

Beliefs and interpretations (B)

These are the thoughts, rules, assumptions and meanings we attach to the event. They include quick judgments (“I’m useless”), predictions (“everything will go wrong”), rigid demands (“I must do it perfectly”) or global labels. Often they operate automatically, learned over time and reinforced by attention and memory biases. Core beliefs that shape our identity and expectations also live here.

Emotional and behavioral consequences (C)

These are the emotions (anxiety, anger, guilt, sadness), physical sensations (knot in the stomach, tension) and behaviors (avoidance, arguing, seeking reassurance, procrastination) that emerge after the interpretation. The important thing is to notice that it is not the event itself that “produces” the distress, but the relationship between the event and the activated beliefs.

Commonalities and nuances among different formulations

Different authors in the cognitive-behavioral field explain the same pattern with slight variations in emphasis. Understanding these convergences helps apply the framework with flexibility.

• Shared focus: thoughts mediate between events and emotions/actions.
• Language: some formulations emphasize “irrational beliefs” while others speak of “core assumptions” or “cognitive distortions.”
• Goal: reduce suffering by modifying unhelpful interpretations, and promote behaviors aligned with values.
• Methods: from Socratic questioning to behavioral experiments and skills training.

Everyday examples of the ABC model

Seeing it in action makes it easier to detect the pattern in your daily life. Below are common scenarios with their breakdown:

• A: You don’t get a reply to an important message for several hours. B: “They’re ignoring me, they don’t care about me.” C: Anxiety, rumination, checking the phone, sending another impulsive message.
• A: A mistake in a presentation. B: “If I make a mistake, I’m incompetent.” C: Intense shame, desire to avoid future presentations, sleeplessness that night.
• A: You feel your heart racing when climbing stairs. B: “I’m going to have an attack, something serious is happening.” C: Panic, seeking emergency care, increased attention to bodily sensations.
• A: A friend cancels plans. B: “They probably don’t want to see me anymore.” C: Sadness, withdrawal, stopping proposing plans.
• A: Constructive criticism from your boss. B: “I should do it perfectly; if they criticize me, I’ve failed.” C: Anger, defensiveness, overworking afterward to compensate.

How to apply the ABC step by step

Practicing with real situations will allow you to break automatisms and gain room to maneuver.

• 1. Define A precisely: describe observable facts without adding opinions.
• 2. Record B as it appears: exact words, images, internal rules.
• 3. Identify C: emotions (name and rate them), physical sensations and behaviors.
• 4. Connect A-B-C: draw arrows; note how different beliefs would generate different consequences.
• 5. Detect repeated patterns: what themes or rules are frequently activated?
• 6. Select a key belief to work on: the one that most impacts C.
• 7. Design a plan of questioning and behavioral experiments to test B.
• 8. Evaluate changes in C with alternative, more realistic and useful beliefs.

Identifying irrational beliefs and cognitive distortions

Some ways of thinking bias the appraisal of facts and amplify distress. Recognizing them is the first step to correcting course.

• All-or-nothing thinking: seeing things in black or white, without nuance.
• Catastrophizing: anticipating the worst outcome as inevitable.
• Mind reading: assuming what others think without evidence.
• Rigid shoulds: absolute demands toward yourself or others.
• Personalization: taking responsibility for events outside your control.
• Disqualifying the positive: devaluing successes and strengths.
• Overgeneralization: extrapolating one event to all situations.
• Global labeling: defining yourself by a single mistake or trait.

Besides the labels, examine internal rules like “if not everyone likes me, I’m worthless” or “I need certainty before acting.” These rules often push behaviors that maintain the problem, such as avoidance or constant reassurance-seeking.

Questioning and restructuring (D and E)

Once the problematic belief is detected, it should be tested and alternative, more balanced interpretations generated. It’s not about thinking “positively” without basis, but about seeking accuracy and usefulness.

• What is the evidence for and against this idea?
• If a friend thought this, what would you say to them with honesty and care?
• Is there a plausible alternative explanation I’m overlooking?
• In the past, how many times did this prediction come true? What actually happened?
• What would I be doing if I believed a more balanced version?
• Does this belief help me reach my goals and live my values?

After questioning, formulate an alternative interpretation that is specific, evidence-based and functional. For example, move from “if I make mistakes, I’m a failure” to “making mistakes is part of learning; I can correct and improve.” Evaluate how the emotion and action impulse change when you hold this new perspective.

Emotional and behavioral regulation while you work on beliefs

Changing interpretations takes time. Meanwhile, it is useful to regulate responses so as not to feed the vicious circle.

• Breathing and attentional grounding to lower activation and think clearly.
• Opposite action: if the impulse is to avoid, take a small step toward exposure.
• Planning rewarding and meaningful activities to counter inertia.
• Gradual experimentation: try new behaviors and observe real outcomes.
• Self-compassion: speak to yourself with firmness and kindness, without internal insults.
• Brief daily A-B-C log to consolidate the habit of observation.

Common mistakes and how to avoid them

• Confusing A with B: describing the fact with judgments included. Solution: separate description from interpretation.
• Looking for “nice thinking” instead of useful thinking: prioritize accuracy and evidence.
• Expecting immediate results: cognitive and behavioral change is progressive.
• Working with superficial beliefs while ignoring core ones: ask “and if that were true, what would it mean about me?” to go deeper.
• Doing analysis only without action: combine restructuring with behavioral experiments.
• Abandoning the log when you feel better: maintaining the practice prevents relapse.

When to seek help and additional resources

If distress is intense, persistent or significantly interferes with your life, consider working with a professional trained in cognitive and behavioral therapies. Support helps detect subtle biases, design safe experiments and work on deep beliefs more effectively. It can also integrate complementary techniques, such as mindfulness or social skills training, when appropriate.

• Warning signs: thoughts of harming yourself, extreme isolation, problematic substance use, recurrent panic crises.
• Professional support: individual or group psychotherapy, and, if appropriate, psychiatric evaluation.
• Guided self-help: workbooks and structured logs to apply the ABC at home.

Conclusion

Understanding the sequence between what happens, what we think and what we feel and do offers a clear map for intervention. By training the observation of A-B-C, detecting distortions, questioning their validity and testing new interpretations with concrete actions, distress is reduced and freedom to respond in ways aligned with your goals and values is expanded. Consistent practice turns a theoretical framework into an everyday tool: each situation becomes an opportunity to adjust the focus, learn from the experience and intentionally build well-being.