On Par
Fig. 2 Application and consequences of the ABCD Framework
A
B C
D E
A – Activating event (Played badly)
B – Belief (“I’ll never be good at golf”)
C – Consequences: Emotional (Sad) /
Behavioural (Avoids playing)
D – Dispute belief (“How sure am I of this? I have
played well on occasions. Maybe I need to
look at my errors.”)
E – Effect (New belief -“I still enjoy the game and
there is always room for improvement; I
can get better”)
F – New Feeling (Optimism)
F
This model maintains that we have the capacity
to significantly change our thinking, feelings and
behaviours. We do this by avoiding obsession
with the Activating Event (Played Badly) at A and
acknowledging the unproductiveness of dwelling
on the emotional consequences at C. Instead,
focus on examining, challenging and modifying
the beliefs at D. This will result in new beliefs at E,
and consequentially better feelings at F.
The 3Cs Technique
This simplified CBT technique can be used as a tool to better understand and manage your thinking. Called
the 3Cs technique, it involves catching a disturbing thought, challenging its accuracy, and correcting any
extreme misinterpretations that can arise.
Fig. 3 – The 3Cs Technique
Catch It • Catch the Automatic thought
• “I will never be able to play well.”
Check It • Are these thoughts accurate or helpful?
• “How true is this statement?"
Correct It
• Correct the dysfunctional thinking
• “It’s normal to struggle at times, but I have played
well on several occasions."
RESORT VIEW
9