Spoiler title Expanding spoiler text Psychologist's notes 4 / Automatic thoughts that cause anxiety / Echo of Moscow in Samara / broadcast from 02/10/2021 Using the “ABC Model” (Albert Ellis) It is possible to identify an automatic thought to which we react in an undesirable way. This thought can be changed. How to do it? Watch the video or read the text (whichever is more convenient for you) Notes from a psychologist on ECHO Presenter: Angelina Segal Good afternoon, dear listeners! Angelina Seagal is with you. I remind you that you can watch the recording of the broadcasts on my YouTube channel “PSYCHOLOGY with Angelina Seagal”, as well as on the radio channel “ECHO OF MOSCOW in Samara”. Today I will give a model with which you can recognize your thoughts, triggering anxiety and other reactions that are undesirable for you. So, the “ABC model”, its author is the American psychologist Albert Ellis. It looks like the ABC formula, where A is the activating event; B – beliefs, automatic thoughts; C - consequences, emotions that arise in response to thoughts. For example, an event - you are walking through the forest and hear a rustling sound. “Mouse,” you thought. What is your reaction? Maybe a slight scare, and in principle you move on. “Bear,” you thought. What is the reaction? It’s scary, your heart starts beating, and you run away. That is, the situation is the same - a rustling in the forest. Your reaction will be different from what you thought - it’s a mouse or a bear. If it's a mouse, then the reaction is calmer, isn't it? That is, our automatic thoughts influence our emotions and behavior. How can we use this knowledge practically? To begin with, understand that an automatic thought appears at lightning speed, we do not even pay attention to it. Therefore, the first thing to do is to identify this automatic thought and then gain control over it. Technically, this can be done like this: draw a table with three columns. The first column is A, situation, the second is B, automatic thought, the third column is C, reaction. In the first column, write down the situation that is unpleasant for you. Then in the third column C - your reaction. For example, you write in the first column “A colleague yelled at me,” in the third column - “I felt offended, angry, and yelled back.” Now we ask ourselves, “What did I think before I got angry?” For example, I thought that “I am bad and I am being scolded,” or “there is something wrong with me,” or “I am being attacked, I am in danger.” Write your answer in the middle column. So you have established a connection between the event, the automatic thought and your reaction. What do we do next? Let's analyze where the automatic thought comes from? Perhaps your mother scolded you when you were a child, and you began to think about yourself that way? Or something else? Whatever the reason, you can always change your mind. For example, if you thought “I’m bad.” Why would you decide that your colleague thinks this way about you? What if a colleague screams because... had a fight with his wife, and now he takes his irritation out on you? That is, we find other options, as you might think. For example, instead of “I’m bad,” you decided to think: “everything is fine with me, I’m good, but maybe how “My action irritated my colleague.” What is the reaction to this thought? It’s not so offensive anymore, and your self-esteem doesn’t suffer, right? I recommend that you keep a table like this to analyze your automatic thoughts. Most often, we have similar thoughts on different situations. It is important to identify and change them. Need help? Contact me, I consult online. You can find me on social media. networks and on YouTube if you type “Psychology with Angelina Seagal.” Or write to WhatsApp 89171112050 About the program: The program is released every Wednesday at 18:50 Samara time, on the frequency 99.1 Radio "ECHO OF MOSCOW in Samara" Angelina SegalPsychologist, full member of PPLAauthor of the channel "PSYCHOLOGY with Angelina Segal"Online consultations: Skype, WhatsApp, Zoom #PsychologywithAngelinaSegal#psychologist_notes