Use the ABCD Method to Deal With Frustration
Many things upset us. Some make sense, like our car broke down. Others enjoy day-to-day traffic less. To deal with these everyday frustrations, use the ABCD method.
The problem with many of our frustrations is that we irrationally expect perfectly normal things to happen to us . A phone call we didn’t expect. The person in front of us at the checkout is writing a check. How dare they? Other people are not the problem. These are our expectations. You can adjust your expectations with what renowned psychotherapist and researcher Albert Ellis calls the ABCD Method. As the blog Barking Up the Wrong Tree explains:
And this is adversity. The traffic is terrible.
B is your beliefs. And they are often irrational. “ This shouldn’t happen to me. “Well, you know what, Bubba? It happens.
C is the consequence. You are angry, upset, or depressed. In very few cases, you can change A. But you can change B. And that will change C. So let’s bring in the 4th letter.
D: Refute your irrational beliefs. “ Wait a second. When did the universe guarantee me a problem-free existence? This is not true. The movement was earlier. It will happen again. And I will survive. “ Look for beliefs that contain the words “should,” “should,” or “should.” This is where the problem is.
Not every problem you’ve ever faced can be solved with a simple attitude change. Job loss or unexpected medical expenses are always stressful. But you can save yourself some problems by not working on the little things yet. The less you get out of the trivial problems that you can already expect, the more prepared you will be to deal with bigger problems.
The Secret To Never Be Disappointed Again | Bark on the wrong tree