If you’ve ever felt overwhelmed by a difficult situation, it’s natural to feel like the situation itself is driving your stress, anxiety, or sadness.

In Cognitive Behavioral Therapy (CBT) and Rational Emotive Behavior Therapy (REBT), we use a simple yet empowering framework to look at emotional distress differently: The ABC Model.

This model illustrates how our reactions are formed—and more importantly, where we have the power to change them.

[ A ] Activating Event  ───►  [ B ] Beliefs & Thoughts  ───►  [ C ] Emotional Consequence
  (What happened)               (How you interpret it)           (How you feel & react)

Breaking Down the ABCs

A — Activating Event The external trigger, event, or situation. This could be a difficult conversation, a sudden setback, or an upcoming deadline.

B — Beliefs & Interpretations The thoughts, rules, and internal narrative your mind uses to process the event.

C — Emotional & Behavioral Consequences The resulting feelings (e.g., anxiety, anger, despair) and actions (e.g., withdrawal, procrastination, confrontation).

Most of us naturally believe that A causes C—that the situation directly creates our emotional suffering. However, the core insight of evidence-based therapy is that B acts as the bridge. It is not the event itself that determines how we feel, but the underlying beliefs and interpretations we bring to it.

A Real-World Example

Imagine two colleagues who are both asked to present a project to senior leadership next week (Activating Event - A).

Colleague 1 thinks: “I’m going to freeze up, and everyone will see that I’m unqualified.” (Belief - B)

Consequence (C): Intense anxiety, sleepless nights, and avoidance of preparation.

Colleague 2 thinks: “I’m nervous, but I know my material, and a minor mistake won’t ruin my career.” (Belief - B)

Consequence (C): Manageable tension, focused preparation, and adequate sleep.

The situation (A) was identical for both people, but their internal narrative (B) led to entirely different emotional outcomes (C).

How We Work Together in Therapy

We cannot always control life’s events or the actions of others (A). However, we can learn to identify, evaluate, and reshape the rigid or unhelpful beliefs (B) that keep us feeling stuck.

In our sessions, you won’t just talk about your challenges—you will gain practical, lifelong tools to navigate them with greater resilience, clarity, and emotional balance.