Psychoeducation · 6 min read
ABC technique: step by step
A classic CBT tool to unpack automatic reactions to stressful situations.
The three columns
- A — Activating event: what happened (observable fact, no interpretation)
- B — Belief or thought: what you told yourself in that moment
- C — Consequence: emotion and behaviour that followed
Quick example
A: Your manager did not greet you when entering the office. B: “They are angry with me.” C: Anxiety 7/10 and you avoid asking for feedback.
Review: are there other explanations? What if a colleague were distracted? New B: “they may be focused; I have no evidence of a problem.” New C: anxiety 4/10 and you decide to greet them normally.
Practical tips
Write in present or recent past tense, with short sentences. Separate facts from interpretations in column A. If emotion is very high, regulate first (breathing, grounding) then complete the ABC.
Practice in Anto
Since version 1.5, Anto includes an interactive ABC canvas in the techniques hub, connected to the insights graph to see which situations and beliefs repeat over time.