SMART ABC Tutorial
• 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.
What is an ABC?
• 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.
Basic REBT Principles
• 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.
Origins of REBT
• 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.
The REBT Approach to Addiction
• REBT views addiction as a complex maladaptive behavior. It does not employ a disease model of addiction. • In SMART 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.
The Basic ABC
• 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?
The Basic ABC Diagram
Activating Event
Belief
Consequence
A
B
C
Example: At a Party
• 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.
Four Categories of Irrational Beliefs
• 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
Disputing Irrational Beliefs
• 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?
Example: At a Party
• 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 vs. Rational Beliefs
• 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.
Irrational vs. Rational Diagram
Rational Belief Healthy Consequence
rB
Activating Event
C
Rational Beliefs lead to healthy feelings & behaviors
A
Irrational Beliefs lead to unhealthy feelings & behaviors
Irrational Belief
Unhealthy Consequence
iB
C
New Effective Beliefs
• 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
To Dispute or Not Dispute: Diagram
Drink to feel accepted & therefore reduce anxiety
Activating Event
Irrational Belief
Consequence
A
I’m at a party
iB
Parties must be exciting, or I feel left out
C D
Anxiety Dispute iB and remain abstinent
Example: At a Party
• 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.
Example: At a Party
• 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.
Summary: ABC Flow Chart
Activating Event
Irrational Belief
Unhealthy Consequence
Disputation
Effective Change
(A)
(iB)
(C)
(D)
(E)
Rational Belief
Healthy Consequence
(rB)
(C)
The Extended ABC
• 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?
Example: At a Party
• 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.
Example of Goal Setting
• 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.
The Chained ABC
• 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.
When to Use the ABC’s
• 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.
The Three P’s
• 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.
What Can I Do Next?
• 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 (Cost/Benefit Analysis) Tutorial to help build motivation to abstain.