ABC Model for REBT | Worksheet | Therapist Aid - Free Printable

The image you provided is about Automatic Thoughts, which are quick, unconscious thoughts that can influence our emotions and behaviors. The goal is to identify negative automatic thoughts and replace them with more rational and positive ones to improve mood and mental well-being.

Problem Overview:

The task involves filling out a table where you identify:
1. Trigger: The situation or event that prompts the thought.
2. Automatic Thought: The immediate, often irrational, thought that arises in response to the trigger.
3. New Thought: A more rational and constructive thought to replace the automatic thought.

Solution Explanation:

#### Step 1: Understand the Example
The example provided in the table helps illustrate how to fill out the columns:
- Trigger: "Made a mistake at work."
- Automatic Thought: "I'm probably going to be fired. I always mess up. This is it. I'm no good at this job."
- New Thought: "I messed up, but mistakes happen. I'm going to work through this, like I always do."

This shows how an irrational, negative thought ("I'm going to be fired") can be replaced with a more realistic and positive one ("Mistakes happen; I'll work through this").

#### Step 2: Create Your Own Entries
You need to create similar entries for different triggers. Here’s how you can approach it:

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Example Entry 1:

#### Trigger:
"You forget to send an important email."

#### Automatic Thought:
"I'm so stupid. Everyone will think I'm incompetent. This is going to ruin my reputation."

#### New Thought:
"It's okay to make mistakes. I'll send the email now and follow up to ensure everything is clear. Everyone makes mistakes sometimes."

---

Example Entry 2:

#### Trigger:
"You receive critical feedback from your boss."

#### Automatic Thought:
"This is all my fault. I'm not good enough for this job. My boss is disappointed in me."

#### New Thought:
"Feedback is an opportunity to grow. My boss is providing guidance to help me improve. I'll focus on what I can learn from this."

---

Example Entry 3:

#### Trigger:
"You miss a deadline due to unforeseen circumstances."

#### Automatic Thought:
"I'm unreliable. No one will trust me again. This is the end of my career."

#### New Thought:
"Missing deadlines happens, especially when unexpected things come up. I'll communicate openly about what happened and take steps to prevent it in the future. Trust is built over time."

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General Approach:

1. Identify the Trigger: Think of a specific situation or event that might lead to negative thoughts.
2. Write Down the Automatic Thought: Capture the immediate, irrational thought that comes to mind.
3. Develop a New Thought: Replace the negative thought with a more rational, constructive, and empowering statement.

Why This Works:

- Challenging Negative Thinking: By identifying and replacing automatic negative thoughts, you challenge irrational beliefs and reduce their impact on your mood.
- Building Resilience: Rational thoughts help you stay calm and focused, allowing you to handle challenges more effectively.
- Improving Self-Esteem: Replacing negative self-talk with positive affirmations boosts confidence and self-worth.

Final Answer:

Here is a completed table based on the examples above:

| Trigger | Automatic Thought | New Thought |
|--------------------------------------|-------------------------------------------------------------------------------------|---------------------------------------------------------------------------------|
| Made a mistake at work | "I'm probably going to be fired. I always mess up. This is it. I'm no good at this job." | "I messed up, but mistakes happen. I'm going to work through this, like I always do." |
| Forgot to send an important email | "I'm so stupid. Everyone will think I'm incompetent. This is going to ruin my reputation." | "It's okay to make mistakes. I'll send the email now and follow up to ensure everything is clear. Everyone makes mistakes sometimes." |
| Received critical feedback from boss | "This is all my fault. I'm not good enough for this job. My boss is disappointed in me." | "Feedback is an opportunity to grow. My boss is providing guidance to help me improve. I'll focus on what I can learn from this." |
| Missed a deadline | "I'm unreliable. No one will trust me again. This is the end of my career." | "Missing deadlines happens, especially when unexpected things come up. I'll communicate openly about what happened and take steps to prevent it in the future. Trust is built over time." |

Final Answer:
$$
\boxed{\text{See the completed table above.}}
$$