How To Use Cognitive Psychology To Change Negative Beliefs

If you believe you can or you believe you can’t, you’re right.

Brian Pennie
Dec 23, 2020 · 4 min read

Beliefs and Consequences

The ABC model, created by psychologist Dr Albert Ellis, is an excellent technique for identifying negative beliefs about yourself. The ABC simply refers to each of its components.

  • B is for your Beliefs about the event. It involves both obvious and underlying thoughts about the event (either rational or irrational).
  • C represents the Consequences — that is, your behavioural or emotional response to your beliefs about the event.

Disputing Negative Beliefs

Disputation is an extension of the ABC Model. Often referred to as the ABCDE Model, it means disputing existing beliefs based on logic and reality, rather than assuming that they are correct.

  • (E) New Effect: When disputation turns the irrational belief into a rational belief, healthier consequences ensue.

Takeaway message

The beliefs you have today will determine the life you have tomorrow. So if you’re struggling with negative beliefs, you need to identify, dispute, and reframe them immediately.

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