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REBT A-B-C-D-E-F worksheet, which is based on
Rational Emotive Behavior Therapy (REBT), a form of cognitive-behavioral therapy developed by Dr. Albert Ellis.
This model helps individuals understand how their thoughts (beliefs) influence their emotions and behaviors in response to events. The goal is to identify irrational beliefs and replace them with rational ones to improve emotional well-being.
Let’s break down the components of the REBT A-B-C-D-E-F model:
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🔹 A: Activating Event
- This is the situation or event that triggers your emotional reaction.
- Example: "I didn't get promoted at work."
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🔹 B: Belief
- Your interpretation or belief about the activating event.
- This includes irrational or rigid thoughts (e.g., "I must be perfect" or "If I fail, I'm a failure").
- Example: "I should have gotten the promotion; I'm not good enough."
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🔹 C: Consequence
- The emotional and behavioral result of your belief.
- Example: Feeling depressed, angry, or anxious; withdrawing from colleagues.
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🔹 D: Disputing Intervention
- This step involves challenging the irrational belief (B).
- You ask yourself: *Is this belief logical? Is it helpful? What evidence supports or contradicts it?*
- Reframe the situation using rational thinking.
- Example: "Not getting promoted doesn’t mean I’m a failure. Maybe they chose someone with more experience. I can learn from this and grow."
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🔹 E: Effect
- The new emotional and behavioral outcome after disputing the irrational belief.
- Example: Feeling disappointed but motivated to improve skills and seek feedback.
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🔹 F: (New) Feeling
- The improved emotional state after replacing irrational beliefs with rational ones.
- Example: "I feel hopeful and determined instead of defeated."
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✔ How to Use the Worksheet:
1. Fill in
A – Describe the event that triggered your emotion.
2. Write your
B – What did you think or believe about the event?
3. Note the
C – How did you feel or behave as a result?
4. In
D, challenge your belief: Is it realistic? Is it helpful? What would a rational person think?
5. Record the
E – What changes happen emotionally or behaviorally after disputing?
6. Finally, write the
F – How do you feel now?
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🧠 Example Walkthrough:
| A | B | C | D | E | F |
|---|---|---|---|---|---|
|
My friend canceled plans last minute | "They don’t care about me. I’m unimportant." |
Sad, hurt, angry | "Is it true that they don’t care? Maybe they’re stressed or sick. Their actions don’t define my worth." |
Less angry, more curious |
Feeling calm, understanding |
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💡 Why It Works:
REBT teaches that
it's not the event itself (A) that causes distress —
it's our beliefs (B) about the event. By changing irrational beliefs into rational ones, we can change our emotional outcomes.
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✔ Final Tip:
Use this worksheet regularly to build self-awareness and emotional resilience. Over time, it becomes easier to catch irrational thoughts early and respond more constructively.
Would you like help filling out a specific example? Just share the scenario!
Parent Tip: Review the logic above to help your child master the concept of rebt abc worksheet.
