Anger Session 5

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Dawson Community College *

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Psychology

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Apr 3, 2024

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Session 5:Cognitive Restructuring In this session, you will learn about the A-B-C-D Model as a form of cognitive restructuring . You will also learn about thought stopping, an alternative to the A-B-C-D Model. I. The A-B-C-D Model The A-B-C-D Model is consistent with the way some people conceptualize anger management treatment. “A” stands for an activating event . The activating event is the “event” or red-flag event. “B” represents our beliefs about the activating event. It is not the events themselves that produce feelings such as anger; it is our interpretations and beliefs about the events. “C” stands for the emotional consequences . These are the feelings experienced as a result of interpretations and beliefs concerning the event. “D” stands for dispute , involves identifying any irrational beliefs and disputing them with more rational or realistic ways of looking at the activating event . The idea is to replace self-statements that lead to, or escalate, anger with ideas that allow you to have a more realistic and accurate interpretation of the event. • What does each of the letters of the A-B-C-D Model stand for ?__ • List some of your irrational beliefs ?__ • How might you dispute these beliefs ?__ A-B-C-D Model* A = Activating Situation or Event B = Belief System What you tell yourself about the event (your self-talk) Your beliefs and expectations of others C = Consequence How you feel about the event based on your self-talk D = Dispute Examine your beliefs and expectations Are they unrealistic or irrational… II. Thought stopping A second approach to controlling our anger is called “thought stopping” this approach, you simply tell yourself through a series of self-commands to stop thinking the thoughts that are making you angry. For example, you might tell yourself, “ I need to stop thinking these thoughts. I will only get into trouble if I keep thinking this way, ” or “ Don’t buy into this situation, ” or “ Don’t go there. ” In other words, instead of trying to dispute your thoughts and beliefs as outlined in the A-B-C-D Model above, The goal is to stop your current pattern of angry thoughts before they lead to an escalation of anger and a loss of control. • What are some other examples of thought-stopping statements you can use when you become angry ?__ III. Monitoring Anger for the Week 1) What was the highest number you reached on the anger meter during the past week ? __ 2) What was the event that triggered your anger ?__ 3) What cues were associated with the anger-provoking event ?__ Physical cues__ Behavioral cues__ Emotional cues ___ Cognitive cues___
4) What strategies did you use to avoid reaching 10 on the anger meter ? __ • For each day of the upcoming week, monitor and record the highest number you reach on the anger meter. _____ M _____ T _____ W _____ Th _____ F _____ Sat _____ Sun
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