Tips to Defuse Emotion-driven Anger and Stress

Intense reactive moments of anger and stress often lead to feelings of helplessness, fear and anxiety; however experts say it is important to remember those thoughts are typically created in our minds. Albert Ellis, the developer of the ABCDE method, a classic cognitive behavioral therapy (CBT) technique, explains its purpose is to provide individuals a clear framework in which to examine and control internal emotions in a healthier way. 

To understand the ABCDE method, start by analyzing an event you strongly reacted to, and now upon reflection, wish you had responded to in a more controlled emotional manner. Focusing on anger management, experts say you need to identify the triggers that caused the meltdown. Starting with the “A” in the ABCDE method is the activating event. This includes recognizing what event occurred right before you lost control of your emotions and gives you the information you need to pay attention the next time the situation happens.   

The “B” is the belief. This means critically thinking about what you believed happened. Is it based on faulty or incomplete information? The “C” is consequences and includes challenging your belief to see if it is actually right. This includes asking yourself how you would you handle the situation if you were calmer.

The “D” involves disputing inaccurate or harmful emotions, asking yourself if your belief aligns with reality as well as letting go of unhelpful thoughts. Finally the “E” stands for explore your options. Once you step away from unhelpful feelings, what would be more helpful? Do you need to create another way of thinking based on more reasonable beliefs? 

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Source: mindfulnessmuse.com/cognitive-behavioral-therapy/gaining-control-is-as-easy-as-a-b-c-d-e