Worksheet Exercise: Reframing Negative Self-Talk with the ABC Model
Worksheet Exercise: Reframing Negative Self-Talk with the ABC Model
Title: Mastering Your Inner Dialogue: The ABC Model
Instructions:
Use the ABC Model below to identify and reframe a recent instance of negative self-talk. Follow the steps and fill in the blanks.
Step 1: Activating Event (A)
Think of a specific situation where you experienced negative emotions or self-doubt. Write down what happened.
Example:
- Missed a key free throw in a basketball game.
Your Activating Event:
Step 2: Belief (B)
What negative thought or belief did you have about the event? Be honest and specific.
Example:
- "I’m terrible under pressure. I’ll never get better at this."
Your Belief:
Step 3: Consequence (C)
How did this belief affect your emotions and actions? What was the outcome?
Example:
- Emotion: Frustration and embarrassment.
- Action: Avoided taking free throws during practice the next day.
Your Consequence:
Step 4: Reframing the Belief
Now, challenge and reframe your belief into something positive and constructive. Think like your Inner Coach instead of your Inner Critic.
Example:
- "Missing one shot doesn’t define my ability. If I focus on improving, I’ll become stronger under pressure."
Your Reframed Belief:
Step 5: New Consequence
How do you feel with this new belief? What actions might you take instead?
Example:
- Emotion: Encouraged and motivated.
- Action: Practiced free throws every day for 10 minutes.
Your New Consequence:
Reflection Questions:
- What did you learn about how your beliefs shape your emotions and actions?
- How will you use this exercise to reframe future negative thoughts?
Optional Group Activity:
- Share one belief you reframed and the positive action you took as a result.