The “ABC” Worksheet - Alternatives for Families

S#6
The “ABC” Worksheet
Behaviors:
Thoughts
Feelings
Actions/Behaviors
Consequences
A Situation
Thoughts
Feelings
Actions/Behaviors
Consequences
S#6
First, identify a specific problem; then, pick the responses you would make
in that situation.
Distraction – I would try to think of something else, watch TV or play a
game to get it off my mind
Social Withdrawal – I stayed by myself
Wishful Thinking – I wished the problem never happened
Self-criticism – I blamed myself for causing the problem
Blaming Others – I blamed someone else for causing the problem
Problem Solving – I would think of ways to solve the problem
Emotional Regulation (Relaxing) – I tried to calm myself down
Emotional Regulation (Outbursts) – I would yell, hit, throw something
Cognitive Restructuring – I would try to see the good side of things
Social Support – I tried to feel better by spending time with others like
family
Resignation – I didn’t do anything because the problem couldn’t be fixed
Behavioral
Cognitive
Active
Passive
Problem Solving
Emotional Regulation
(Yelling, Screaming, Hitting)
Social Support
Self-criticism
Blaming Others
Cognitive Restructuring
Emotional Regulation
(Calming / Relaxing)
Social Withdrawal
Resignation
Distraction
Wishful Thinking
Adapted from Spirito, A., Stark, L. J., & Williams, C. (1988). Development of a brief coping checklist for use with pediatric
populations. Journal of Pediatric Psychology, 3, 555-574.
S#6
UPSETTING AND CALMING THOUGHTS
The two columns below provide examples of thoughts that can lead to losing your selfcontrol and some alternative thoughts that can help you remain calm and in control.
UPSETTING THOUGHTS
“I can’t stand it when mom acts like that. It
drives me crazy!”
“I don’t like it when mom acts like that, but I
can handle it.”
“My step-dad is a jerk. It’s ridiculous what he
gets away with.”
“My step-dad is just trying to get me to do this
his own way. I can stay calm and help him
learn better what I want.”
“What if she never changes?”
“She’s learned to act this way. I just have to
stay calm and help her learn better ways to
do this.”
Now think of times during the past week when your caretaker did some things you didn’t
like. Write down the upsetting thoughts you had in the column below titled UPSETTING
THOUGHTS. Then list some alternative, calming thoughts that you could use instead in
the column titled CALMING THOUGHTS.
UPSETTING THOUGHTS
Adapted from Fleischman, M. J., Horne, A. M., & Arthur, J. L. (1983), p. 39. Troubled families: A treatment program.
Champaign, IL: Research Press. Copyright information states that Permission is granted to reproduce the Handouts for
Parents for any noncommercial use.
S#3
CBT Model
Behavior
A situation
(An event)
Feelings
Thoughts
Consequences
Actions/
Behaviors