The first step in using this anger management tool is to increase your awareness of what is happening in each step.
#ABCD MODEL HOW TO#
How to Apply this Model to Anger Management That was scary to almost get hit, but even if we got into a fender bender, I would have eventually gotten to work and probably nothing drastic would have happened because of it.”Īs you can see, using this type of rational self-talk is likely to diffuse some of the anger and help you calm down.
#ABCD MODEL DRIVER#
Who knows, maybe that driver had some emergency that he was responding to…probably not, but you never know. Most people actually do obey the rules of the road and I’m glad that I do as well.
![abcd model abcd model](https://www.pocketbook.co.uk/wp-content/uploads/2018/12/The-ABCDE-Model-for-Cognitive-Behavioural-Coaching.png)
For example, you could say to yourself: “It’s a bummer that some people drive recklessly, but that’s just a fact of life. In response to the triggering situation and its sequelae, rather than reinforce what’s fueling the anger, you could shift your thinking (this is the “D”/dispute part of the model). You notice that your muscles are tense, your heart rate is high and you feel like you want to hit the steering wheel. You think to yourself, “people shouldn’t drive like that,” “I’m a courteous driver, I don’t do that,” “everybody on the road these days is a reckless driver,” “if that car hit me, I would have been really late to work or even worse, I could have gotten injured.”Īfter the triggering event (i.e., being cut-off in traffic), you roll down your window and yell an expletive out at the other driver, while giving the bird. You were already feeling stressed to begin with because you were running late and had a big day ahead of you. You’re driving to work and somebody cuts you off, almost causing a collision. Let’s look at an example to illustrate how this model can be applied to anger management. Are they unrealistic or irrational? If so, what may be an alternative and calmer way to relate to the situation? By “disputing” those knee-jerk beliefs about the situation, you can take a more rational and balanced approach, which can help you control your anger. You need to examine your beliefs and expectations. D refers to a very important step in the anger management process.