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ABC Technique
Nikki and Anne Heart ♥ June 3, 2025
The following highlights basic information regarding a technique. More information can be obtained through many informational sites regarding this technique and other techniques to help improve your wellness.
Learn to respond to a situation more accurately by using the ABC technique
What is the ABC technique?
It is a technique to help you evaluate a situation and help you respond appropriately.
The ABC technique helps you to evaluate the situation with the following ideas:
- Antecedents
- Beliefs
- Consequences
1st Step is ANTECEDENTS:
- Previously happened
- Focus on a problem that may arise due to past experience
- Change the way you will react to the situation based on past knowledge
2nd Step is BELIEFS:
- Your negative thoughts (beliefs) that something will happen based on past experience
3rd Step is CONSEQUENCES:
- What will happen if I don’t take steps to protect myself?
Using the ABC technique, the following are the steps you can take:
Step 1: Antecedents:
- Focus on a problem that may arise due to past events
- Plan on how you will react to this problem if it happens
Step 2. Beliefs:
- Take a proactive approach by planning your reaction to a problem that you strongly believe will happen
Step 3: Consequences:
- Learn what to expect from the past to prepare
- Create a sense of success rather than failure
Example:
Whenever I go out with my friends, they never miss a chance to boast about their achievements while subtly making me feel small in comparison.
Step 1: I am aware this will most likely happen again, so I prepare ahead of time.
Step 2: I take a proactive approach by preparing myself with several alternative actions:
- I can take a moment and walk away from the situation
- I can change the subject
- I can start a conversation with someone else in the group
- I can leave early if no other way to protect myself
Step 3: With a plan in place, I can take charge of the situation by knowing and believing:
- I am not a failure
- I have a lot going for me, even though I may not be in the same place they are
- I am proud of my accomplishments, no matter how small others feel they are
ABC is a practical approach designed to help you navigate recurring situations with greater confidence and preparedness.
This technique is not intended to foster negative preconceptions but rather to equip you with the necessary tools to manage challenges effectively.
It’s important to remember that no plan is infallible—what works in one instance may not always apply in another.
The key is to do the best you can.
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Note: All information in both “Nikki’s Story and Mom’s Story” are based on detail journals covering seven years of Nikki’s life on prescription drugs.
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