5 Anxiety Worksheets (Free Download)
If you’re a therapist in need of an ABC model worksheet, this article provides a concise overview of what the ABC model is and includes a free rational emotive behavioral therapy (REBT) worksheet.
It also discusses the benefits of REBT and how therapists can use ABC model worksheets to treat anxiety and regulate emotions.
Download the free printable REBT worksheet and save it to your electronic health record (EHR) to easily share with clients.
What is the ABC model?
Rational emotive behavioral therapy (REBT), developed by psychologist Albert Ellis in the 1950s, revolutionized the field of psychotherapy by introducing a structured approach to understanding and treating emotional disturbance.
As the precursor to modern cognitive behavioral therapy (CBT), REBT was groundbreaking in its assertion that our thoughts, not external events, primarily drive our emotional responses.
While CBT has evolved to encompass various techniques and approaches, REBT remains distinct in its focus on identifying and challenging irrational beliefs.
The ABC model, which Ellis developed as REBT's cornerstone, provides a clear framework for understanding this relationship between thoughts and emotions.
The ABC acronym stands for:
Activating event
A situation, action, or event that causes a reaction. Examples include criticism at work, conflict in a relationship, or not getting an A on a paper.
Beliefs
The thoughts, interpretations, or irrational beliefs about the activating event.
Examples include “I’m the worst partner” or “I’m terrible at my job, and my boss must think I’m stupid.”
Consequence
The emotional response to the activating event based on one’s beliefs. For instance, consequences might be feeling rejected, ending a relationship, ruminating at work, or withdrawing socially.
According to Ellis’ ABC model, when people encounter challenges (A), they experience unhealthy emotions (C) because of their irrational beliefs (B).
Like other cognitive models, the ABC model works on the premise that to change those maladaptive feelings, one must first change one's irrational beliefs.
You can download the free CBT ABC worksheet at the top of this page to help clients understand the model and apply it to their own situation.
Understanding REBT
REBT worksheets use several cognitive, emotional, and behavioral strategies to identify and challenge a person's unhelpful beliefs and restructure them into more adaptive ways of thinking and behaving. One way of doing this is with the ABC model.
Using ABC model worksheets, you can support clients to:
- Identify and challenge unhelpful beliefs
- Replace unhelpful beliefs with more rational adaptive thoughts
- Change emotional and behavioral responses by changing thought patterns
Here’s an example of how you might illustrate the ABC model with clients:
Negative situation
Activating event: The client messages someone on a dating app with whom they had initially connected the day before. The person doesn’t respond.
Beliefs: Your client assumes they said something wrong or must have seen a picture they didn’t like.
Consequences: Your client feels rejected, internalizes negative thoughts about their body shape, and deletes their profile from the dating app.
Reframe the situation
Identify and challenge unhelpful beliefs: For example, “They don’t like the look of me; no one wants to date me.”
Replace unhelpful beliefs with more rational adaptive thoughts: Ask your client to consider other possible explanations. For example, could the person be dating another person and feel bad that they are speaking to someone else online? Or, perhaps they decided they were not ready to date yet.
Change emotional and behavioral responses by changing thought patterns: When considering other possible explanations, explore with the client how these change their beliefs and responses. For example, if they know the person’s behavior has nothing to do with their appearance, they may ruminate less and stop feeling rejected. Perhaps they will reinstall their dating profile and give online dating another go.
How to use the ABC model worksheet with clients
You can download and use the ABC model worksheet in several ways.
Therapists can use ABC therapy worksheets in session to illustrate the ABC model of an irrational belief and help clients through the process of cognitive restructuring.
REBT worksheets can also empower clients to identify their irrational beliefs and behaviors and the impact on their lives.
Clients can also complete the ABC model worksheet in between sessions. Then, you can debrief at their next therapy appointment.
Sources
- American Psychological Association. (2018). Rational emotion behavior therapy (REBT).
- Tams, L. ABC’s of changing your thoughts and feelings to change your behavior. Michigan State University.
- Tiba, A. I. (2024). The grounded cognition foundation of the first cognitive model in cognitive behavior therapy: implications for practice. Frontiers in Psychology.
- Turner, M. J. (2016). Rational emotive behavior therapy (REBT), irrational and rational beliefs, and the mental health of athletes. Frontiers in Psychology.
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