top of page

Unlocking Positive Change: The ABCs of Mental Well-Being through Psychotherapy


Embarking on a journey of self-discovery and mental well-being often involves the profound collaboration between an individual and their therapist. This unique relationship, known as psychotherapy, is a dynamic process aimed at fostering positive changes in both the client and the therapist's psychological landscapes.

Picture this: Through the artful use of words, non-verbal cues, and a series of interactive experiments, the psychotherapist becomes a collaborator, guiding the client through the intricate paths of their own psyche and body response to overcome challenges.

In the realm of psychotherapy, one particularly impactful approach is Cognitive Behavioural Therapy (CBT). Let's delve into the essence of CBT, as introduced by the visionary Albert Ellis, the founding father of this discipline. It's noteworthy that Albert Ellis pioneered Emotional Rational Behavioural Therapy (ERBT), laying the foundation for Aaron Beck's classical CBT.

Ellis introduces us to the ABC model, a fascinating insight into the interplay of events, beliefs, and consequences:

A = Activating Event

B = Beliefs (Interpretation and Thoughts)

C = Consequences

Here are a few practical examples:

A: Your boss assigns you a task due by 5 pm.

B "They should have told me three hours ago!"

C: You get frustrated, stay late working, and then return home and argue with your partner.

In this scenario, the irrational belief is: "Others should behave as I expect." A more rational expectation is: "Others behave as they choose."

A: You're stuck in traffic on your way to an important meeting, and you're running late.

B: "I can't stand this traffic! Everything always goes wrong when I'm in a hurry. This is a disaster!"

C: You feel a surge of frustration and stress. Your heart rate increases, and you start getting agitated. As a result, you might snap at the person in the car next to you, creating a tense atmosphere.

In this scenario, the activating event is the traffic jam (A), the belief is the negative interpretation of the situation (B), and the consequences involve increased stress and potential conflict (C). By recognizing and challenging the irrational belief that "everything always goes wrong when I'm in a hurry," an individual can work towards a more adaptive response to traffic delays, reducing stress and improving overall well-being.

Consider another common situation: expecting assistance without expressing the need for it. This expectation often leads to relationship conflicts. Reflecting on this, you may recall a childhood refrain like, "Don't ask for candy; it's not good." But if we don't openly communicate our needs, how can others understand them? Additionally, assuming that others consciously choose not to help presumes they grasp our needs, but deliberately opt not to assist.

It's vital to emphasize that analyzing the irrationality of our thoughts is just one facet of fostering change in psychological and behavioural processes. Enter the humanistic approach, where the therapist's listening quality and presence take centre stage. Empathy, authenticity, and human connection form the bedrock of a safe space for personal growth.

Now, let's broaden the horizon. Beyond classic CBT, there are other forms of CBT Therapies, such as Acceptance and Commitment Therapy (ACT). ACT takes a distinctive approach by emphasizing acceptance of one's thoughts and feelings rather than challenging or changing them. It encourages individuals to embrace their experiences, commit to values-driven actions, and cultivate mindfulness. In ACT, the focus shifts from challenging or changing distressing thoughts to living a meaningful life despite them. This subtle yet significant difference sets ACT apart from classic CBT, offering individuals an alternative path to psychological well-being.

As you explore the fascinating world of psychotherapy, keep in mind the diversity of approaches available, each offering its own unique perspective on personal growth and positive change. The artistry lies not only in the theories and models but in the genuine connection and collaborative efforts between you and your therapist.

20 views0 comments
bottom of page