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ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Goal
Show that a neutral event doesn't cause emotion — the belief about it does, opening a door to change without waiting on reality.
Steps
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1
Write A: the activating event — a factual sentence.
Expected Outcome
Immediate
A sense of agency: you see the belief as a choice, not a fact.
Evidence base
School: Rational Emotive Behavior Therapy (REBT)
Founders: Albert Ellis (1955)
The ABC model is the theoretical foundation of all REBT. The most-taught framework in therapist training worldwide.
Keywords
Frequently asked questions
How long does "ABC Model Map" take?
This exercise takes about 10 minutes, practiced solo in a Written reflection format.
When will I notice the effect of "ABC Model Map"?
A sense of agency: you see the belief as a choice, not a fact. In the short term: After 10 applications, you receive confusing events with meta-cognitive space before reacting.
Is "ABC Model Map" evidence-based?
Yes — it draws on Rational Emotive Behavior Therapy (REBT) (Albert Ellis (1955)). The ABC model is the theoretical foundation of all REBT. The most-taught framework in therapist training worldwide.
Is "ABC Model Map" suitable for beginners?
Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the app.
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