You don’t have to be powerless to overwhelming emotions or urges. These thoughts lead us to have powerful emotional reactions to the meanings that we assign to events. We feel emotions in direct response to the thoughts we create in our minds. Just as you create internal experiences that result in feelings of fear or anxiety, so can you begin to assign new meanings and interpretations to events. You are the creator of those thoughts and images that swirl around in your mind, leading you to feel a flurry of emotions. Once you shine the bright light of mindful awareness onto your internal processes, you will begin to see they’re not so mysterious or frightening after all. You can choose to take away the seeming “mystery” behind why you react the way that you do to particular events.
#Abcd model how to#
When you learn how to systematically break down events into clear steps, you will begin to notice yourself gaining back control. You can take back control of your own emotional experience by mindfully examining your patterns of thinking and adjusting them in a way that results in less emotional distress.Īlbert Ellis, developer of Rational Emotive Behavior Therapy (REBT), devised the ABCDE method to provide a clear framework within which people can examine these internal processes in a new way. This feeling of being cast about on a lifeboat amidst life’s stormy sea can result in a sense of helplessness, fear, and anxiety. Often, this happens so quickly that we may feel unaware it is taking place. It is the thoughts that we create in our own minds, interpreting and labeling events, that result in our internal emotional experience. The external world cannot “make” us feel much of anything. It is the meaning that we attribute to thoughts, emotions, sensations, and events that results in the subjective experience of fear and anxiety. In many ways, the truth is that the root of real fear lies within. Sometimes life seems frightening, with anxiety looming around every corner. You realize that you control your own destiny.” – Albert Ellis You do not blame them on your mother, the ecology, or the president. “The best years of your life are the ones in which you decide your problems are your own.
0 kommentar(er)
