CBT ABCDE Worksheet (PDF)

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The ABCDE Model is an extension of the ABC Model, used primarily in cognitive behavioral therapy (CBT) introduced by Dr. Albert Ellis in the mid-20th. It’s also used in positive psychology. It provides a structured way to understand and challenge negative thoughts and beliefs, and to promote a more optimistic and rational way of thinking. The model breaks down as follows:

"A" – Activating Event

Describe the situation or event objectively, without interpreting it yet. Just the facts about what happened that triggered your emotional response.

Example: I showed up to meet my friend Sara for lunch and she was 30 minutes late.

"B" – Belief

Identify your automatic thoughts and beliefs about the event. Typically these initial interpretations are negative. Ask yourself "What thought went through my mind when this happened?"

Example: Sara doesn't respect my time. She's flaky and inconsiderate.

"C" – Consequences

Connect the beliefs to the emotions you felt and actions you took in response. Your beliefs directly influence your emotions and behaviors.

Example: I felt angry and annoyed. I sent her a rude text asking where she was.

"D" – Dispute

Examine your automatic thoughts for cognitive distortions. Look for evidence that contradicts your beliefs or alternative perspectives. Challenge the negative beliefs.

Example: Just because she was late one time doesn't mean she's always flaky. Maybe she got stuck in bad traffic. I shouldn't make assumptions about her motivations.

Critical Questions:

• Is this belief generally causing more harm than good?

• Does this belief reflect the truth?

• Does it promote achieving sound goals?

• Does it support the nurturing of positive relationships?

"E" – Effect

Describe how you feel and what you could do differently after disputing your initial thoughts. This new outlook should improve your emotional response.

Example: I feel calmer and will wait to understand why she was late before jumping to conclusions. I can apologize for the rude text.

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