The ABC Theory

The ABC Theory consists of a set of techniques for thinking about how we get into and out of the negative and irrational ways of thinking. It was described by Albert Ellis (1962,1975,1987), the founder of Rational-Emotive Therapy.

A – Activating event of some kind.

B – Beliefs which ‘A’ in reality triggers

C – The consequences.

The theory is that an Activating event triggers a particular series of Beliefs. These beliefs trigger emotional and behavioural responses (Consequences) which may be maladaptive. These irrational beliefs give rise to faulty thoughts that in turn lead to feelings of anger, rejection, depression, anxiety or whatever. The bottom line is that these states lead us away from what we want to attract into our lives.

These faulty ABC patterns may be tackled in various ways.

1) Isolate and then avoid the events that activate the relevant ‘B’ and ‘C’ elements.

2) Take some action on the belief system. You do this by identifying the relevant Cognitive Distortions. A feature of these cognitive distortions is Negative Self-Talk. These are also called ‘automatic thoughts’. They arise spontaneously and are part of our internal language. We are so used to it that we often don’t notice that we are doing it.

The ABC technique is relevant to the process of developing a more Positive Self Image and to the things which work against this – self-defeating beliefs and negative self-talk.

ABC also relates to interpersonal relationships. Relationships often suffer from the distorted thinking of one or more of the partners.