A B C – Getselfhelp.co.uk

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A
Activating / Triggering Event
Situation
(Trigger may also be a feeling)

• What was happening just before I started

• What was I doing? Who was I with? Where

to feel this way?

was I? When was it?

B
Beliefs

 Thoughts and/or Images
What was going through my mind at that time?

 Meanings & interpretations
What did this say or mean about me?
What was the worst thing that could happen?

C
Consequences

 Emotions
Describe as in one word/s & rate intensity 0-
100%

 Physical sensations
What did I feel in my body?

 Behaviours: actions & urges
What did I do?
What did I feel like doing?

www.getselfhelp.co.uk www.get.gg