Introduction to the

ABC's
• In this tutorial, you’ll learn what the ABC process is and how
to use it.
• First, we’ll briefly look at REBT theory, the basis for the
SMART ABC Tool.
• Then, we’ll do an example ABC to help you get started.
• You may want to print out an ABC Worksheet to fill in as we
go along.
• The ABC process is a method to identify and dispute
our irrational beliefs, thoughts and feelings.
• By doing so we can come up with new, rational
beliefs, thoughts and feelings.
• This helps us resist urges and regain control.
• There are 3 aspects of human functioning:
– Thoughts
– Feelings
– Behaviors
• People or events don’t make us feel good or bad.
• It is our perceptions of them that result in our feeling
good or bad.
• These perceptions influence our behavior.
• REBT (Rational Emotive Behavior Therapy) was
developed by Dr. Albert Ellis in the 1950’s.
• His proposal that thinking creates feelings and
actions was in direct opposition to his training in
and practice of psychoanalysis.
• At SMART Recovery we do not label ourselves “alcoholics”
or “addicts”.
• REBT is supported by research on relapse
prevention, motivational enhancement, and behavioral
change processes.
• REBT emphasizes self-responsibility, self-motivation, and
self-discipline as the primary means of stopping substance
use.
• A = Activating Event
– What do you think happened?
– What would a camera see?
• B = Beliefs about Activating Event
– What did you tell yourself?
• C = Consequences
– How did you act?
– How did you feel?
Activating
Belief Consequence
Event
A B C
• A = Activating Event
– I’m at a party.
• B = Belief
– Parties must be exciting, or I feel left out.
– I must have a drink to relax and have fun.
– This is awful and I can’t stand being here.
– I’m a bad person because I need a drink.
• C = Consequences
– I feel anxiety.
– I have a drink.
• Dogmatic demands
– Musts, absolutes, shoulds
• Awfulizing
– It’s awful, terrible, horrible
• Low Frustration Tolerance (LFT)
– I can’t stand it, I need it
• Self/Other Rating
– I’m or he/she is bad, worthless
• After identifying A, B and C, we move on to D.
• D = Disputing Irrational Beliefs (iB’s)
– Where is holding this belief getting me? Is it helpful or self-
defeating?
– Where is the evidence to support my belief? It is consistent
with reality?
– Is my belief logical? Does it follow from my preferences?
– Is it really awful (as bad as it could be)?
– Can I really not stand it?
• D = Dispute Irrational Beliefs (iB’s)
– Why is this so terrible?
– Where’s the proof that I can’t handle it?
– What does it mean when I say I can’t handle it? Will I
actually explode?
– Must I always get what I want?
– Is it in my long-term best interest to believe that I must
have a drink?
– Is this belief going to lead to my desired behavior?
• Irrational beliefs are the result of irrational
thoughts.
• Irrational beliefs lead to unhealthy feelings and
behaviors.
• Rational beliefs are reasonable, objective, flexible
and constructive.
• Rational beliefs lead to survival, happiness and
healthy feelings and behaviors.
 Rational Healthy
Belief Consequence
rB C
Activating Rational Beliefs lead to healthy feelings & behaviors
Event
A Irrational Beliefs lead to unhealthy feelings & behaviors

Irrational Unhealthy
Belief Consequence
iB C
• After Disputing (D), we move on to E.

• E = New Effect (New Rational Beliefs)

New healthy negative emotions
Disappointment-Concern-Annoyance-Sadness-Regret-Frustration

– New constructive behaviors

 Drink to feel
accepted &
therefore
Activating Irrational reduce anxiety
Consequence
Event Belief
A iB C
D
Dispute iB and
I’m at a Parties must be Anxiety remain abstinent
party exciting,
or I feel left out
• E = New Effect (New Rational Beliefs)
– This is difficult, but I can have fun without drinking.
– This is uncomfortable, but I can handle being here.
– It is in my long-term interest to abstain from using. I want to
be a clean and sober person.
– While it may be upsetting, it’s not life-threatening.
– I may strongly desire a drink, but I can survive without one.
– While drinking may bring short-term relaxation, I know from
my past that it leads to trouble.
• E = New Effect (New constructive behaviors)
– I remain abstinent.
– I stay at the party and have fun.
– I move closer to my goal of being clean and sober.
Activating Irrational Unhealthy Effective
Event Belief Disputation
Consequence Change
(A) (iB) (C) (D) (E)
Rational Healthy
Belief Consequence
(rB) (C)
• Some facilitators extend the Basic ABC (with it’s D and
E) to include F and G.
• F = New Feelings
– After disputing irrational beliefs and making them rational,
how do you feel?
– Annoyed not angry, concerned not anxious, sad not
depressed?
• G = Goals
– How does the E (New Effect) help you reach your goals?
– In the short-term? In the long-term?
• F = New Feelings
– I feel uncomfortable and frustrated, but those are healthy
negative emotions I can handle.
– I feel stronger and proud of myself for meeting the
challenge.
• G = Goals
– I met my goal of not drinking today.
– I am closer to being the clean and sober person I want to be.
– With a clear mind I will be able to achieve my medium- and
long-term goals.
• Short-term
– Why are you at this SMART meeting today?
– Because I want to stop drinking.
• Medium-term
– Why do you want to stop drinking?
– So I can finish my bachelor’s/master’s degree.
• Long-term
– Why do you want to finish your degree?
– So I can get married and start a family.
• Very long-term
– Why do you want to get married and start a family?
– So I can live a full, happy and healthy life.
• ABC’s can be chained together to deal with
secondary upsets.
• The C of the ABC for the secondary upset becomes
the A of the ABC for the primary upset.
• This is sometimes called “being upset about being
upset”.
• Ask you meeting facilitator for more details.
• ABC’s are helpful in resisting urges.
• When possible, it is best to anticipate those urges and
prepare an ABC ahead of time.
• With practice, you will be able to remember and apply
your ABC in the heat of the moment.
• Eventually, applying them will become automatic and
you may not even notice you’re doing it.
• Urges will weaken over time.
• In SMART, we frequently refer to PPP:
– Practice
– Patience
– Persistence
• Keep practicing your ABC’s and other tools. They get
easier over time.
• This is a process. Be patient with yourself and give
yourself time to learn to apply these new tools.
• Persist in pursuing abstinence. If you lapse or relapse,
come discuss what happened.
• Print out a few copies of an ABC Worksheet.
• Think of a few A’s (Activating Events) that frequently
lead you to use, and fill out a worksheet for each.
• In this way you’ll be better prepared to resist the urge
the next time you face those A’s.
• Move on to the CBA Tutorial to help build motivation
to abstain.