hello and welcome thank you for watching
my video
i want to share something absolutely
fantastic that will really
make you go aha wow i can transform my
life
through this formula yes yes you can
i know this works it's called the abc
formula
for cognitive behavior therapy now the a
stands for activating event
the b is our belief system
the c is the consequence means the
emotional upset
the d is disputing our belief system
around the irrational rational beliefs
surrounding the event the e
is effectively changing our belief
system
surrounding the event and i'll give you
an example
my wife starts to really get upset with
me
and i get emotionally disturbed from it
we start to argue
then i get more angry or more sad
then my belief system kicks in and says
i did a bad thing
i'm a bad person
then what happened is from that belief
system
i ended up going using and going to the
bar or going to the liquor store
now when there is an emotional upset in
my life
i use this formula so i ask myself
what was the event that caused my
emotional upset
means the argument with my wife
then i go to the belief system what was
i believing what was my belief around
this
then i disputed this with an irrational
rational belief system
is what i'm thinking about my beliefs
rational
or irrational
i'm not a bad person i got upset
i can effectively change by saying
i made a mistake and i can improve on
that
by stop drinking or using drugs
so let's recap that
a's the activating event
b is our belief system
the c is the consequence means the
emotional
feeling
d is disputing our beliefs are they
rational or
irrational what we're thinking
surrounding the event
e is effectively changing our belief
system
means my self-worth as a person
i am a good person
by using this formula and practicing it
on a daily basis
we can start to avoiding
these emotional upsets because now we
can dispute them
and now we can effectively changing them
then our cravings start to disappear our
urges start to disappear
life becomes much more calmer because
now we can
ask ourselves what caused what was the
event that caused my emotional upset
for me to go use
it's based on our belief systems
for me it was my past beliefs
how i was thinking how i was feeling
then i behaved accordingly
for what my belief system was
then when i just really disputed it
things started to shift and change in my
life
and when i effectively changed my belief
systems
man i tell you my life really started to
shift
towards a rational way of thinking
because if we think we need yes need to
go
use drugs or alcohol because we're upset
that's an irrational belief system
drinking and using drugs is a choice
we choose
to mask our emotional pains
we choose to feel upset
from the event
because when we rationally change our
belief system
and then we start to dispute it and we
start to effectively change it
no one can hurt us no one can make us
upset
they cause us to use
drugs or alcohol this formula works
i use it on a daily basis
to help me
fulfill my life with self-care
self-love to move forward
in a rational way of thinking so i hope
this really helped you
change and effectively change the way
you're thinking surrounding your beliefs
surrounding the events in your life
if you want to know more about how to
use an abc
a step-by-step formula
contact me we can work together
on figuring out a path that best suits
you
this tool works everybody have a great
day bye bye for now
