ABC exercise

Michael DeMarco, PhD

ABC Exercise
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Brain HealthCerevityCoachingPsychedelic Institute Project
Practitioner

Michael DeMarco, PhD
Activating Event/Adversity (A)
What's going on?

Consequently, how are you feeling about this situation? (C)

Rows	Check if Felt	Rate Intensity (0-100)
Afraid
Angry
Annoyed
Anxious
Ashamed
Bored
Burnt out
Confused
Demoralized
Depressed
Disappointed
Disgusted
Distraught
Embarrassed
Empty
Exhausted
Frustrated
Furious
Guilty
Insecure
Irritated
Jealous
Jittery
Lethargic
Lonely
Nervous
Numb
Resentful
Sad
Self-Conscious
Stressed
Tired
Worried

Behavioral Reaction (C)
Physical Sensations (C)
As you're feeling that way, what sort of thoughts are going through your mind? (B)? In other words, how did you arrive at feeling and reacting in the ways you described just now?
Investigating & Identifying Cognitive Distortions (the Beliefs at B)

All-or-Nothing Thinking: Seeing people or events in absolute (black-or-white) terms, without recognizing the middle ground (e.g., success/failure; perfect/worthless)Blaming: Blaming yourself or others too much. Focusing on who is to blame for problems rather than what you can do about them.Catastrophizing: Blowing things out of proportion, telling yourself that you won't be able to handle something, or viewing tough situations as if they will never end.Downplaying Positives: Minimizing or dismissing positive qualities, achievements, or behaviors by telling yourself that they are unimportant or do not count.Emotional Reasoning: Believing something is true because it feels true. Relying too much on your feelings to guide decisions.Fortune Telling: Making negative predictions about the future, such as how people will behave or how events will play out.Intolerance of Uncertainty: struggling to accept or tolerate things being uncertain or unknown (e.g., repeatedly wondering "what if?" something bad happens).Labeling: describing yourself or others using global, negative labels (e.g., making judgments about one's character or name calling)Mind Reading: Jumping to conclusions about another persons thoughts, feelings, or intentions without checking them out.Overgeneralizing: Drawing sweeping conclusions on the basis of a single incident, such as when we say people or things are "always" or "never" a certain way.Personalizing: Telling yourself that events relate to you and they may not."Shoulding" and "Must" Statements: and how things or people "should" or "must" be. Treating your own standards or preferences as rules that everyone must live by.None of these Apply: None of the thought trap supply, but I could think about the situation in a more helpful way.
Check off any core beliefs that you think were involved in your automatic thoughts. Core beliefs sometimes sound odd when we say them out loud, but in the moments that we feel the worst they seem very true to us. (B)

I am bad.I am unlovable.I am worthless, inadequate, or not good enough.The world is a dangerous place.People are bad, untrustworthy, selfish, or dangerous.Life is bad or unfair.Other
Goal Assessment (G)

Yes, I am fully satisfied with my thoughts, emotions and behaviors for this situation.No, I wish that my thought, emotions and behaviors were less intense or different.I'm not sure if I'm satisfied with my emotions and behaviors for this situation.
The worst I'd like to feel is (G):
Goal- Healthy Negative emotions
Because you have decided that you would like to feel or behave differently (or are unsure about your thoughts and behaviors), let's walk through a series of mental exercises that might help you balance your thougths and emotions. Feel free to skip any exercise that you do not want to do now.
Directions towards unconditional self acceptance
Examine the evidence, dispute & debate, thinking in shades of gray
Directions towards unconditional other acceptance
Am I shoulding on people?
Directions towards unconditional life acceptance
Am I the center of a universe that is meant only to give ME a pain-free life?
Directions towards transcendence
May OTHER people also be struggling with negative self-talk and rigid thinking patterns that may be causing them pain or suffering?
Identify What Is Beyond Your Control
Identify What Is Within Your Control
Thoughts and feelings about this situation, like every other are like waves--they come, are here for a short while, and then they are gone. Remind yourself that no thought or feeling is permanent. You have never felt a feeling forever, and you have never had a thought in your head 100% of the time all the way through your life. They are all just temporary experiences. Try to accept that you have troubling thoughts and feelings sometimes. Try to treat them as visitors that come for a little while and then leave. Make an effort to not judge yourself or anyone else for having them, viewing them as a natural part of living. All humans experience them; it is normal and healthy.
Refocus on New, Balanced Thoughts (Summary of D)
Commit to a Plan- Design an Experiment for yourself to prove that your new way of thinking about this is accurate and in line with where you had set your Goal (at G).

E: Effect of following these new directions

Rows	Check if Felt	Rate Intensity (0-100)
Annoyed
Bold
Calm
Cautious
Clarity
Compassionate
Concerned
Confident
Connected
Contemplative
Content
Courageous
Curious
Disappointment
Eager
Ecstatic
Energized
Engaged
Enthusiastic
Excited
Frustrated
Grateful
Grief
Happy
Humorous
Inspired
Irritated
Joyful
Lively
Loving
Motivated
Optimistic
Passionate
Peaceful
Playful
Proud
Reassured
Refreshed
Regret
Remorse
Relaxed
Relieved
Sad
Safe
Satisfied
Secure
Surprised
Thrilled
Transcendent
Wonderful

On a scale from 0 to 10, where 10 is you feel you're at your best, use the slider to give a number to how you're doing in each of these areas.
Thinking over the past week, how would you rate how well you're able to meet your basic personal physiological needs? (These include adequate food, clean water, clean air, restful sleep, moving my body, and personal sexual fulfillment)*
Thinking over the past week, how would you rate your sense of safety and security? (These include areas like housing, finances, employment, mental & physical safety & health, and relative freedom from oppression/repression)*
Thinking over the past week, how would you rate your accomplishments, personal achievements and growth and your sense that these areas are acknowledged and recognized by others?*
Thinking over the past week, how would you rate your ability to feel and express love and belonging with friends, family, intimate relationships, and community?*
Over the past week, how would you rate your sense of self-actualization and feeling generally okay in your own skin? (This might mean achieving your full potential in feeling a sense of calm, clarity, confidence, creativity, courage, curiosity, connectedness, compassion).*
Are you now having, or have you ever had thoughts about ending your life or harming yourself?*

I've thought about ending my life within the last 6 monthsI've planned on ending my life within the last 6 monthsI've attempted to end my life within the last 6 monthsI have access to lethal means of ending my lifeI have no thoughts or plan to end my life, but I have harmed myself in some way within the last 6 monthsI have no thoughts or plan to end my life or harm myself
If you were ever thinking of ending your life or harming yourself, what might be some ways to cope, people to contact or ways to minimize your access to lethal means of taking your life?*
Minority Stressors, Micro-Aggressions, Racial, Religious or other social trauma
If you have been affected by oppression based on your skin tone, body, sexuality, gender expression, spiritual beliefs or lack of, etc
There is a lot to process on the planet. When you feel in need of the extra support feel free to reach out!
Should be Empty:

Michael DeMarco, PhD