An Introduction to CBT: Understanding Yourself with the ABC Framework
All of us move through life with patterns we don’t always notice. The way we feel, act, and interpret situations can happen so quickly that we barely realise it’s happening. Cognitive Behavioural Therapy (CBT) gives us a simple way to slow those moments down and understand ourselves better — so we can respond to life with more awareness and choice.
CBT isn’t about forcing yourself to think positively or “fixing” your thoughts. It’s about noticing how your mind, body, emotions, and behaviours interact, often in subtle or automatic ways, and using that awareness to make more intentional choices.
The ABC of CBT
One of the most practical ways to start is the ABC model:
A — Antecedent: what happened just before your reaction
B — Belief / interpretation: the meaning your mind gave to the situation (often automatic or unconscious)
C — Consequences: your emotional response, bodily sensations, and behaviours
Most people begin by noticing A and C first, because they are easier to recognise. The “B” — the belief or interpretation — often becomes clearer once you map the other two.
Antecedents: External vs Internal Triggers
The antecedent is essentially the trigger — whatever came right before your emotional or behavioural reaction. Triggers can be external, internal, or a combination of both.
External triggers can include, for example:
something someone said or did
an email notification
a particular environment or situation
a sound, sight, or social media update
Internal triggers might include:
sudden thoughts or assumptions
mental images or memories
bodily sensations (tight chest, butterflies, tension)
emotions or urges
Think of a recent moment when you reacted strongly. What was happening just before that reaction — externally, internally, or both? What other triggers do you notice in your daily life?
Consequences: What Happens Next
Consequences include three parts:
Emotions: anxiety, guilt, anger, sadness, shame — or other feelings you notice
Body sensations: tight chest, stomach drop, racing heart, tension — or other bodily reactions
Behaviours: withdrawing, checking, avoiding, snapping, people-pleasing — or other ways you act
Noticing your consequences is often the first clue to uncover hidden beliefs or assumptions.
When you felt that reaction, what did your body do? What emotion did you notice? How did you respond? Can you think of other ways your body or behaviour reacts to triggers?
Beliefs / Interpretations: The Link Between A and C
Beliefs (B) are the meaning your mind automatically gives to a situation.
Think of B as the bridge between the trigger (A) and the reaction (C):
Sometimes B is obvious: “I’m going to fail this presentation,” which explains your anxious response.
Often B is hidden or automatic: a subtle assumption or old pattern that your mind applies without you realising, like “If I make a mistake, people will reject me” or “I shouldn’t show weakness.”
How to uncover B:
Look at the Antecedent — what triggered you.
Notice the Consequences — your emotions, body sensations, and behaviours.
Ask yourself: “What interpretation or belief would make these reactions make sense?”
Example:
A: You get a curt reply from a colleague.
C: Tight chest, stomach drops, you withdraw from emails.
B: One possible interpretation: “They’re angry at me” or “I always mess things up”.
Looking back at a recent reaction, what meaning from the trigger could explain why you felt and acted that way?
Examples of ABC in Action
Here are a few illustrative examples — remember, your own situations and reactions may look very different.
1.
A: Your manager sends a short message: “Can we talk later?”
C: Anxiety, tight stomach, avoiding other work tasks
B: One possibility: “I’ve done something wrong.”
2.
A: You notice a looming deadline for a project or assignment.
C: Stress, irritability, tension in shoulders, procrastination
B: One possibility: “I’ll never get this done in time” / “I’m not capable of handling this”
3.
A: A friend cancels plans at the last minute.
C: Disappointment, tight chest, tendency to withdraw or overthink
B: One possibility: “They don’t value me” / “I always get let down”
How would your body and mind respond in these situations?
From Reflection to In-the-Moment Awareness
At first, you’ll use the ABC framework after the moment — looking back and mapping triggers, emotions, and responses. This builds understanding and insight.
With practice, you may notice:
Earlier awareness: recognising patterns as they start
In-the-moment awareness: catching bodily or emotional cues while they arise
Choice: creating a small pause where you can respond differently
Even a small pause gives space to:
stay present rather than react automatically
choose behaviour aligned with your values
tolerate emotion long enough to understand it
Daily Practice Using ABC
Try this once a day:
Antecedent (A): Identify the trigger — external, internal, or both
Consequences (C): Notice the emotion, body sensation, and behaviour
Beliefs (B): Explore what interpretation or meaning links A to C
Even a few minutes a day helps you start recognising patterns and gaining more choice over how you respond.
Final Thoughts
CBT can be used as a tool to understand the patterns that run beneath your reactions and to help you respond intentionally.
By using the ABC framework regularly, you can:
understand yourself better
notice automatic reactions before they take over
experiment with different responses
gradually change long-standing patterns
With consistent reflection, insight, and practice, this simple model can lead to profound personal understanding — all by paying attention to what happens, what it leads to, and the meanings your mind applies.
