Ellis’ ABC Model: what is it and how does it describe thoughts?

This theory of Albert Ellis is one of the most important in the history of Psychology.

Everyone has an opinion of themselves or the world around them that, in one way or another, is nothing more than an exaggeration.

Sometimes, we people are into drama and we tend to overestimate the weight of certain threats that, if you think about it, are nothing more than small inconveniences that we ourselves have contributed to make them look really scary.

These irrational beliefs are a fundamental component when it comes to understanding Ellis' ABC modelwhich tries to explain how people, faced with the same event, can interpret it in such a variety of ways depending on our own cognitions.

Although beliefs of this type are not necessarily pathological, it is true that, taken to the extreme, they can lead to disorders. To learn more about what we are referring to, let's take a look at this model, its components and therapeutic application.

Ellis' ABC model: what is it?

The ABC model is a theory put forward by the cognitive psychotherapist Albert Ellis (1913-2007), which tries to explain why people, despite experiencing the same event, can develop different responses depending on their own beliefs. different responses depending on their own beliefs. These beliefs are a fundamental pillar in understanding how people see the world and how they decide to cope with the demands of everyday life.

The idea behind the model is inspired by a quote from the Greek philosopher Epictetus, "people are not altered by the facts, but by what they think about the facts". In other words, it is not the fact itself that affects a person positively or negatively, but rather the individual's way of seeing and dealing with it.

Components of this model

Ellis' ABC model proposes three components to explain and understand an individual's behavior and degree of psychosocial adjustment.

Activating event

Within the model, an activating event is understood as a phenomenon that occurs to an individual or that he himself has caused to occur that activates a series of problematic thoughts and behaviors..

This can be a situation external to the individual, such as an accident, the illness of a family member, an argument with another person, or something internal to the person, such as a thought, fantasy, behavior or emotion specific to the person.

It should be understood that the model contemplates the idea that the same event can be perceived in different ways. the same event can be perceived very differently by two different people.The degree to which it involves some type of dysfunctional behavior is highly variable from individual to individual.

Belief system

Belief system is understood as the whole series of cognitions that make up the person's way of being and seeing the world.

Actually, this component includes thoughts, memories, assumptions, inferences, images, norms, values, attitudes, schemas and other aspects that shape the way of perceiving both threats and opportunities. These thoughts are often automaticcrossing the mind as if by lightning and without conscious control over them.

Beliefs can be either rational or, on the contrary, irrational. The former, regardless of whether they are positive or negative, contribute to feeling good about oneself.

On the other hand, In the case of irrational beliefs, these are usually based on illogical things or exaggerations of an aspect of the individual's personality or abilities. of an aspect of the individual's personality or capabilities. They are usually false thoughts, which come from overly demanding inferences, which are formulated in terms of 'should' or 'would have to'.

They often involve very negative views of oneself, or overly unrealistic self-demands, which can contribute to the person perceiving themselves as worthless or worthless.

This results in deep negative emotions associated with depression and anxiety, in addition toThis results in deep negative emotions associated with depression and anxiety, as well as encouraging harmful behaviors such as addictions, aggression and suicide.

3. Consequences

As the last link in the A-B-C chain we have the C of consequences, both emotional and behavioral ('Consequences'). These are the individual's response to a given triggering event and modulated by his or her own belief system..

As each person has his or her own cognitions, the consequences implied by a given triggering event vary from individual to individual, being positive for some and negative for others.

How are disorders formed according to this model?

Based on the components explained above, this model considers that psychological disorders would be formed from an inappropriate style of thinking. from an inappropriate and dysfunctional style of thinking in the face of facts that, objectively in the face of events that, objectively, are not threatening.

Having irrational thoughts is relatively normal and common. We all have a somewhat negative view of some aspect of ourselves. The problem comes when this significantly limits our way of being and deprives us of well-being..

In most cases, irrational beliefs taken to the extreme contribute to mood disorders, such as depression, and anxiety problems. In turn, these disorders are maintained because of the person's own way of thinking.

Within the theoretical framework of the rational emotive theory, which is inspired by Ellis' ABC model and the psychotherapist himself contributed to its theoretical definition, it is argued that there are certain types of ideas or insights behind the maintenance of pathological irrational thoughts..

In turn, these disorders are maintained because of the person's own way of thinking. The person often thinks that it is an event that causes him to suffer, when it is really his way of thinking and perceiving the event itself. Moreover, as their irrational beliefs are rigid and extreme, they are not very susceptible to change.

To make matters worse, those whose minds are clouded with these types of cognitions tend to obsess about the past instead of working on the present and the future. are often obsessed with the past, instead of working on the present and the future, which is what guarantees recovery.which is what guarantees recovery.

Relationship and application with Rational Emotive Therapy

Ellis' ABC model is widely applied within rational emotive therapy, which, although it has been reformulated over the decades, continues to be strongly based on the thinking of Albert Ellis.

With the model, it is possible to understand why a person behaves in a dysfunctional way in the face of an event and, once the way of thinking is understood, work on it to modify it in such a way as to achieve a better adaptation.

It is here where the debate is used in a therapeutic key. The objective of this is to to overcome the problems that the person manifests because of his irrational beliefs. The therapist should be aware of the patient's dysfunctional cognitions, which have led him/her to a situation in which self-destructive behaviors and dysfunctional emotions are manifested.

What the therapist must achieve, before discussing the patient's dysfunctional cognitions, is to make him/her see and be aware of what they are. Once they have been identified, which is by no means easy, it will be possible to see them holistically, it will be possible to see them holistically and to discuss which aspects are real and which are not..

One way to do this is, when faced with an event that has caused the patient discomfort, to make him try to go back to the exact moment when the triggering event appeared. Thus, he is made to see what feelings considered inappropriate he began to manifest, on what basis and if the way he has of seeing the world explains more his way of seeing the event or if it is totally and absolutely the fault of the triggering event.

Once the irrational beliefs have been detected, a number of questions can be raised in the therapeutic context.. Examples:

• Where is the evidence that that is actually threatening?
• Is there a law or rule that says it must look the way you see it?
• Why do you feel that it must always be done that way?
• How does this fact affect your thinking?

With these questions These questions encourage the questioning of the veracity of irrational beliefs.. Once they have been debated, it is easier to demolish them and make the patient begin to adopt a more adjusted style of thinking.

Bibliographical references:

• Ellis, A. (1991). The ABC's of RET. The Humanist, 51(1),19-49.
• Ellis, A. (1991). The revised ABC's of rational emotive therapy. Journal of Rational-Emotive & Cognitive-Behavior Therapy, 9(3), 139-172.