In REBT, we use the ABC framework to understand our self-defeating emotional responses to Adversity. We also use it to help transform this unhealthy reaction into a healthy one, better enabling us to change what we can and live well with what is unchangeable. When we face unchangeable adversity, our healthy response enables us to find alternative paths to happiness.
Deepen Your Understanding of the ABC Framework
Learning to use REBT’s ABC framework starts with appreciating the difference between the thoughts at position A, Adversity, and those that belong at position B, Basic Attitudes. You also need to know that the primary components at point C, Consequences, are your feelings and behaviors. These feelings and behaviors are largely a result of your attitudes at B being used to evaluate your inferences or hunches about the negative state of affairs you face at point A of the framework. A subsequent thought may occur at point C due to your unhealthy emotion at C, but let us put that matter aside for today and keep it relatively simple.
A Negative State of Affairs
REBT defines Adversity at A as a negative state of affairs. It is best to appreciate that Adversity does not necessarily have to occur in the present. The event may be in the past or future. What is occurring in the present is our thinking at A and B about the situation that occurred in the past or may occur in the future. For example, we can lie alone in bed and feel angry or depressed about something that happened to us long ago. Likewise, we can lie in bed and feel anxious about something that could happen tomorrow. In both instances, the situational Adversity we are considering is not unfolding now. Note that I said thinking about. One type of Adversity at A is a series of thoughts about past events, usually conclusions of what occurred or other cognitive evaluations of past events. For example, we might conclude at A, “My childhood had many deprivations that other kids did not have to face.” This conclusion is a thought that belongs at point A of REBT’s ABC framework. We might mentally evaluate something that occurred in the past, such as “He mistreated me too many times.” This cognition belongs at position A and is the negative state of affairs you feel angry about at C.
Alternatively, you might think, “I will get rejected when I make the proposition to her tomorrow.” Here we have a hunch, an inference, about what we believe will happen tomorrow when we make a proposition and then have an emotional reaction to it now, the day before we make it. We are experiencing this hunch at A in REBT’s ABC framework. What I call generic cognitive therapy would evaluate the validity of this inference. In this generic CBT model, the inference “I will get rejected when I make the proposition to her tomorrow” would be placed at position B. Generic CBT would pretty much make this inference the session’s focus and discuss how to gather additional evidence to disconfirm it.
In REBT, we refrain from doing this initially. We refrain from doing this because the therapist who suspects that the patient holds an invalid, distorted hunch and encourages the gathering of additional evidence by the patient may be very wrong. Ellis argued that attempting to help the patient in this way could backfire because sometimes a patient’s negative hunches are accurate. In our example, the generic CBT approach encourages his patient to gather additional evidence and test their hunch. The patient could learn that the other party reacted as anticipated and rejected the proposition made by the patient. The therapist would then have egg on his face, and the patient can say, “Do you now see I told you so – she rejected me.” I agree with Ellis and have disciplined myself as an REBT therapist not to chase inferences and reassure my patients that their hunches are wrong.
Use The Inference to Identify Deeper Attitudes at B
Instead, in REBT, we take a tough-minded stance and prepare the patient for the worst-case scenario and use the inference to identify the deeper-level attitudes that REBT theory argues play a more critical role in determining the unhealthy emotional and behavioral reaction we have to what we infer may happen in the future. We use what could be called the “hot cognition,” or critical inference at A, as a diagnostic stepping stone to reach the rigid or extreme attitudes that largely account for our unhealthy feelings and behaviors at C. Unlike generic CBT, REBT, from the outset, targets a deeper level of cognition, hoping to innoculate the patient in the event the patient’s worst-case scenario comes occurs. For this reason, I say REBT is the CBT therapy that will best help you when your worst nightmare comes to pass.
Take the Time to Search for the Critical A
To use the REBT’s distinct version of the ABC model to help you transition from an unhealthy negative feeling to a healthy feeling and behavioral reaction, I advise you to carefully search for your critical cognition at A. You have to know what you are most distressed about at A. Precision matters. We call this cognition the critical thought at A or the critical inference at A. Precise identification of what you are most distressed about at A gives you a better chance of accurate awareness about what you feel at point C. It also helps you identify your rigid and extreme attitudes at B. To identify this crucial cognition, ask yourself, “What was I most distressed about in the adverse situation I faced yesterday? At A, in the situation I faced, what did I infer was going on or thought would unfold – oh, I predicted I would get rebuffed, and then it happened.”
Regarding future Adversity, you could ask yourself, “If I get rejected, what will be the most distressing aspect of that?” You do run the risk of overdoing this search for the critical inference at A. Still, on the other hand, spending time doing it can make a significant difference in helping you specify your rigid and extreme Attitude at B. Strike a balance. Search for the critical A but don’t get carried away and never move on to B.
Two Mistakes to Avoid
When people use REBT’s ABC framework, they sometimes fail to take the time to precisely identify their hot inference, their critical inference, that crucial distressing thought at A. Instead, they think of the negative situation. They may describe what happened to their therapist or themselves if doing self-therapy but gloss over the specification of the critical cognition at A that will enable them to dispute their rigid and extreme attitudes at B more effectively.
The other mistake they may make is to challenge that critical inference. Don’t do that. Resist the urge to take the easy path of reassuring yourself that you could get lucky and dodge a bullet. Resist the urge that your worst nightmare won’t happen. Instead, in the REBT spirit of cultivating a tough-minded attitude, embrace the challenge of holding that inference in mind and examining what would constitute a healthy attitude towards that worst-case scenario if that were to happen. Rest assured, one of your worst-case scenarios will happen sooner or later, and REBT will get you ready to accept it and prepare you in advance to react to it in an emotionally healthy and effective way. For this reason, I have remained faithful to the REBT model\philosophy, eschewing generic CBT over my 32 years of professional experience.
An Example of Identifying the Critical A
Here is an example of discriminating between the critical inference at A and the situational Adversity at A. The Situational Adversity is a mere description of what is going on. Think of the Situational A as a description of the sights and sounds that a video recorder could capture. It is the observable report of what is going on. It does not include any inferential thinking on your part. The Situational A has no guesswork as it accurately describes the adversity you faced.
Situational Adversity: You are unemployed, have applied to many openings of interest, and landed few interviews. You learn of another job opening but fail to apply for this job.
Critical Inference at A, a more surface-level cognition: “I won’t get this job, so applying is pointless.”
Rigid Attitude at B, a deeper level cognition: “To spend the time applying to this job after all the failures I have faced, I (absolutely) have to know the time and effort completing this application will yield a positive result, and I will get an interview and then the job. I need a guarantee the effort will pay off before I make an effort.”
Extreme Attitude, a deeper level cognition deriving from your rigid Attitude: “I cannot bear another rejection. I don’t have it in me to tolerate it.”
Emotional Consequence: Depression rooted in anticipated discomfort when another effort at applying goes unrewarded (Discomfort disturbance)
Behavioral Consequence: You play video games instead of submitting another application. (Discomfort Disturbance)
As the above example demonstrates, identifying the critical inference helps you articulate the rigid and extreme attitudes that hold you back from applying. You are likely to profit from disputing that is more precise. The emotional impact of specific disputing that you do, which hones in on your rigid and extreme attitudes, will likely produce great emotional benefits. For these reasons, you should ideally identify those crucial thoughts at A before you dispute your rigid and extreme attitudes at B. Do not settle for a mere description of your adverse situation at A. Be methodical as I am on Saturdays when I work with a volunteer during my REBT demonstrations and isolate that critical inference, that most distressing thought at A, before proceeding to identify and dispute your rigid and extreme attitudes at B.
The Rational Ideas of REBT are Realistic, They are Practical
REBT teaches you practical ideas for living well and coping with Adversity. For example, we teach you that you never have to have what you desire, even when what you desire is of great importance to you. In my view, this is a profound insight to learn and more importantly deeply accept. We encourage you to apply this realistic philosophical Attitude toward yourself, others, and life. However, there will be times when getting to this philosophical position and applying it to a particular loss requires tremendous psychological effort. To assist you in those difficult moments where you cannot just apply this realistic philosophy, we also teach you the process of disputing. Learning to dispute is challenging for people to master. Understanding the importance and becoming skilled at identifying the critical inference at A will increase the chances that you derive emotional relief from your efforts to dispute your rigid and extreme attitudes to achieve unconditional acceptance of yourself, others, and life.
Identifying the Critical inference at A will lead to impactful disputing, generating healthy negative feelings and self-helping behavioral responses when facing your greatest adversities. REBT is the CBT to use when your worst nightmare may or has occurred. Remember, you can run but not hide in life. None of us can. Sooner or later, we face painful adversity. This is the nature of life. Thankfully, Ellis left us REBT to help us accept what we cannot change and live well despite the painful reality we face.