CBT Foundations · Week 4 · Day 3
The ABC technique helps you slow down and notice the connection between what happens, what you think, and how you feel. Try to fill this out within a few hours of a moment that stirred up strong feelings today.
A specific situation, conversation, or trigger. Stick to the facts — what would a video camera have captured?
The thought or self-talk that showed up — even if it sounds irrational when written down.
Emotional and behavioral consequences. Name the feeling and rate intensity 0–100.
Challenge the belief in column B. What's the evidence? Is there another explanation?
Thought: "She doesn't care about us anymore." → Feeling: hurt (75/100). Disputed: she's been pulling double shifts; she gave me flowers two weeks ago unprompted.
Thought: "I'm always dropping the ball." → Feeling: shame (60/100). Disputed: I've sent 47 follow-ups this quarter. One miss is not a pattern.
Thought: "This always happens to me." → Feeling: anger (50/100). Disputed: this was the third bad commute this month, not 'always'.