The Millennial Mental Health Toolbox by Saedi Bocci Goali;

Author:Saedi Bocci, Goali;
Language: eng
Format: epub
Publisher: PESI

Demonstrating how this cycle works in session is a very impactful way to teach clients how to start reframing their most common triggers and challenges. They can also easily graduate to doing this on their own as they gain facility with this skillset. Learning to identify affect, behavior, and cognition is also a necessary first step before they move onto more challenging skills, such as identifying cognitive distortions. This simple rubric can familiarize them with the basic idea of reframing.

client worksheet

ABCs of Mood

Duration: 20-30 minutes Frequency: As Needed Level of Difficulty: Moderate

Instructions: When you change the way you react to a perceived problem, it can enable you to find relief faster than if you were to try to change the circumstances. While this process sounds a lot more complicated than it is, the field of cognitive behavioral therapy has some true gems when it comes to easing distressing thoughts. One of these gems has to do with the ABCs of mood. That is, the feelings and emotions (affect) we have in a given situation are closely related with what how we react (behavior) and what we think (cognition) in response to that situation.

For example, if you receive your annual performance review at work and learn your work was rated as satisfactory or below, then you might feel very upset (affect), think you (or the boss) are not very bright (cognition), and not work as hard the next time a major project is due (behavior). Naturally, your thoughts, feelings, and behaviors are all related in this cycle. In CBT, the goal is to break this cycle so your mood and situation ultimately improve. The following diagram illustrates this relationship:

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