NSRCC Resort View May June 2020 | Page 11

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