The ABC worksheet for CBT

This form will enable you to build an awareness of how you think and enable you to see patterns and associations over time.

It will help you to match your thoughts to your feelings so that when you have an unhelpful thought you will be able to catch it and change the way you think. This will result in a change in behavioural and emotional consequences.

You will need to fill out lots of these forms on a regular basis so that you can change the way you think on a long-term basis.

Try and go into as much detail as you can on each worksheet.

The ABC Form Instructions

Start with column C (Consequences)and fill in the way you feel emotionally, physically and the possible behaviours that it triggered.

Next fill in column B (Beliefs) and fill in the beliefs and thought associated with the emotions and behaviours you filled in first.

Next fill in column A, (Activating) which is the event that triggered you to feel this way.

Once you have filled in these sections you will need to challenge your thinking in column D. The following questions can help you achieve this.

Evidence

What evidence is there to support my thoughts?

What evidence is there that does not support my thoughts?

Alternative viewpoints?

How would I have viewed the situation before my diagnosis?

How would a neutral outsider view my situation?

How much more likely are the new alternatives?

Cost?

Does this way of thinking affect my life negatively?

Does it stop me getting what I want?

If I looked at things more positively what might be the outcome?

Is my thinking a realistic?

Am I thinking in black and white terms?

Am I thinking in a catastrophic way?

Am I blaming myself?

Am I relying on one opinion or source of information backing up my negative thinking?

Am I only looking at the negatives of my situation?

Am I accepting of my situation and thinking of rational ways of dealing with it?

Am I assuming I cannot do anything to change my situation?

Am I projecting outcomes, which do not exist?

Am I being realistic?

Am I exaggerating the importance of events?

Am I looking to blame somebody else?

Action

What action can I take to change my situation?

Am I overlooking solutions to problems based on assumptions that are incorrect?

How can I test my new alternative views?

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A / B / C / D
Activating / Triggering Event
Situation
(Trigger may also be a feeling) / Beliefs /thoughts / Consequences.
Emotional and behavioural / Dispute with evidence
  • What was happening just before I started to feel this way?
  • What was I doing? Who was I with? Where was I? When was it?
/ Thoughts and/or Images
What was going through my mind at that time?
 Meanings & interpretations
What did this say or mean about me?
What was the worst thing that could happen? /  Emotions
Describe as in one word/s & rate intensity 0- 100%
 Physical sensations What did I feel in my body?
 Behaviours: actions & urges What did I do?
What did I feel like doing? / What alternative is there that are more realistic?
List possible alternatives that are more appropriate to help you with a way forward.
What action can you take?
EXAMPLE
A recent diagnosis of Tinnitus / I will never find peace, this will drive me insane, I cannot live a normal life, I cannot achieve what I want to in life / Anger, Anxiety, Depression and Irritability / I will habituate to my Tinnitus and live a life free from problematic Tinnitus.
A / B / C / D
Activating / Triggering Event
Situation
(Trigger may also be a feeling) / Beliefs / Consequences / Dispute with evidence

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