Frustration Tolerance Worksheet - PowerPoint by geu19833


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									     SMART Recovery®

Introduction to the ABC's
        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
       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

• At SMART Recovery we do not label ourselves
  “alcoholics” or “addicts”.
• REBT is supported by research on relapse prevention,
  motivational enhancement, and behavioral change
• 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      Belief
   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
  – Where is the evidence to support my belief? It is
    consistent with reality?
  – Is my belief logical? Does it follow from my
  – 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
  Irrational vs. Rational Beliefs
• Irrational beliefs are the result of irrational
• 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
                     rB                                  C
              Rational Beliefs lead to healthy feelings & behaviors
              Irrational Beliefs lead to unhealthy feelings & behaviors

                      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 &
 Activating         Irrational     Consequenc   reduce anxiety
   Event              Belief           e
     A                 iB             C
                                                 Dispute iB
I’m at a party   Parties must be    Anxiety      and remain
                  exciting, or I                  abstinent
                   feel left out
          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
  – 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
  – I remain abstinent.
  – I stay at the party and have fun.
  – I move closer to my goal of being clean and
             Summary: ABC Flow Chart

Activating      Irrational               Disputation   Effective
 Event            Belief                               Change
 (A)            (iB)          (C)          (D)          (E)

                (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
• G = Goals
  – How does the E (New Effect) help you reach your
  – 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
• 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
• This is sometimes called “being upset
  about being upset”.
• Ask you meeting facilitator for more
      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
• 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 Tutorial to help build
  motivation to abstain.

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