THE ABC MODEL Optimistic and Pessimistic Explanatory Style

THE ABC MODEL

Optimistic and Pessimistic Explanatory Style Good Situation Bad Situation Optimistic Explanatory Style Me Always Everything Not Me Not Always Not Everything Pessimistic Explanatory Style Not Me Not Always Not Everything Me Always Everything

Is it possible to choose optimism? Can you learn to be optimistic?

Optimism • Optimism is a choice • Optimism is a learned skill • Optimism and Pessimism are ways of thinking • NOT character traits

What’s the relationship between thoughts, feelings and actions? EVENTS THOUGHTS REACTIONS

Scenario Part 1 Alexa had a bad day at school. Her best friend walked right past her in the hallway this morning without even saying “hello” and she sat all alone during nutrition break. By the time it came to recess she was already feeling lonely and down, so she stayed inside and read a book.

Scenario Part 2 Secretly, Alexa was hoping that one of her friends would notice that she was not outside and would come looking for her. When nobody did, Alexa was disappointed and felt even worse at the end of the nutrition break. The rest of the day was a blur and, by the time the bell rang to go home, Alexa felt lonely and sad.

Why is Alexa feeling sad and lonely by the end of the day? What caused her feelings?

Is this accurate? Adversity (Activating Event) Something happens to you or in the environment around you. Consequence Behaviours and feelings arise as a result of the activating event.

CBT • CBT stands for Cognitive Behavioural Therapy • Identify distorted or unrealistic thoughts • Counter those thoughts with more realistic, healthy thoughts • The ABC Model is at the core of CBT • Describes the relationship between an adversity, beliefs, and consequences

The ABC Model Adversity (Activating Event) Something happens to you or in the environment around you.

The ABC Model Adversity (Activating Event) Something happens to you or in the environment around you. Beliefs and Thoughts You have beliefs and thoughts about what happened and why it happened.

The ABC Model Adversity (Activating Event) Something happens to you or in the environment around you. Beliefs and Thoughts You have beliefs and thoughts about what happened and why it happened. Consequence The feelings and behaviours that arise from your thoughts and beliefs about the adversity.

Your beliefs about an event determine the consequence of that event.

Scenario Part 1 Alexa had a bad day at school. Her best friend walked right past her in the hallway this morning without even saying “hello”, which immediately made Alexa think that her friend was mad at her. What did she do wrong? Was her friend purposefully trying to hurt her? At lunch, the table that Alexa normally sits at was full. Now she was convinced that her peers were in on a mission to exclude her, so instead of finding an empty seat at a half-full table, Alexa decided to sit on her own.

Scenario Part 2 During the lunch period Alexa somehow managed to forget that it was her choice to sit alone and she became fully convinced that she was destined to be alone for the rest of her life. When she stayed at the table and read instead of going outside during recess, and when nobody asked her to come outside, Alexa told herself that nobody cared about her and that people would be happier without her. The rest of the day was a blur and, by the time the bell rang to go home, Alexa felt lonely and sad.

Why is Alexa feeling sad and lonely by the end of the day? What caused her feelings?

Change your thoughts and beliefs about an event can change the consequence of the event.

Scenario Part 1 This morning, Alexa’s best friend walked right past her in the hallway without even saying “hello”. Alexa was puzzled at first but told herself that her friend was probably in a rush to get to her next class and she even didn’t notice her. At lunch, the table that Alexa normally sits at was full, so she told herself that this was a great opportunity to either meet new people or to catch-up on some personal quiet time. She decided on the quiet time and found a table where she could sit on her own and read. When recess came, Alexa stayed inside but was truthfully hoping that one of her friends would finally notice her and ask her to join in.

Scenario Part 2 When nobody asked Alexa to come outside with them, she could feel herself slipping into negative thoughts and worries. What if all her friends were mad at her? Fortunately, Alexa noticed these thoughts creep in and was able to catch and redirect her irrational beliefs. Alexa decided that her friends were not intending to exclude her and that her own behaviours of withdrawing might have even prevented them from reaching out to her. Who knows, maybe her friends were even planning a surprise birthday party for her next week? In this scenario, Alexa feels relaxed, balanced and thoughtful by the time the bell rings to go home.

The only difference between these two scenarios is Alexa’s thoughts and beliefs about what is happening.