Why Do People React Differently to Stressful Situations?

Learning the ABC model will help you develop useful and useful thoughts. It allows you to replace pre-existing negative thoughts with positive, constructive and more accurate thoughts. It guides you to change the new, more accurate thought by testing and proving it. It directs you to replace your negative habits and unconscious (automatic) reactions with stronger and more constructive reactions. The restructuring technique can be applied to your emotions, thoughts and behaviors in every area of ​​your life. It offers people the opportunity to think beforehand, evaluate the potential consequences of their actions, and determine their behavior accordingly.

Before starting the practice, you can ask someone you know to accompany you. In this way, you will have a companion while exploring with yourself, and you will also offer him the opportunity to correct an area in which he has problems.

How we feel and what we do in stressful situations, about events. Our thoughts and beliefs determine our attitudes and reactions.

The ABC model developed by Albert Ellis helps us establish the connection between our emotions and behaviors.

>Sometimes our beliefs about events are not correct, in such cases our reactions can have devastating consequences.

We can use the ABC model to define our beliefs. Even if we doubt its accuracy, we can test it.

Establishing the connection between B and C gives us clues about our beliefs. If we know our emotional reactions, we can discover what kinds of beliefs we have.

• Unhappiness = Loss

• Anxiety = Future Threat

• Anger = Not respecting/Violating their rights

Example

Event/Situation:  Write a brief summary of the situation that did not make you feel good. In this way, when you look back later, you can remember what that situation was.

I did something wrong/a mistake while I was with my friends. This made me feel very bad, and thinking about this situation afterwards increased my anxiety.

First Thought: The Event What was the first thought that came to your mind when the situation occurred? This first thought is something that comes from the unconscious or has occurred before. It is an automatic thought.

I felt like a failure, incompetent, and thought people would judge me. I felt so bad that I always make such stupid mistakes.

Evaluate the Results: Why is it necessary to change the first thought that occurs? Is the thought productive, beneficial, or harming you? If this thought does not change, what effects will it have on you in the long and short term? Evaluate the psychological, physiological and relational consequences of the effects on you.

If I continue to think this way, my negativity will cause my relationships to wear out. This will probably affect my mental health. My self-esteem will be damaged and all of this will consume me.

Test Your Initial Thought: How successful/helpful has this thought been in the past? What are the situations/events that support or refute this idea? What strengths might you be overlooking? What advice would you give to someone in the same situation as you?

I wear myself out a lot when I try to be perfect. This situation makes me very difficult. I don't have to be perfect. In fact, people who constantly deal with themselves are quite boring... I prefer to be with people who are kind and tolerant towards themselves. People are too interested in what I have done in the past, whereas I do not like to criticize people based on situations/events or their mistakes.

Negative Thoughts: Write down the negative thoughts underlying your first thought. in summer. Identify one or more of them: what type of automatic thoughts they are. (Check out the Negative Automatic Thought List, in the article titled "Let's Control Our Thoughts") .....

I was mind reading, tagged myself and focused on the negatives.

Background: When did such thoughts first come to your mind? How deep do its roots go? Do you know anyone else who thinks like you? How useful are these thoughts for them?

I can almost hear my family telling me in the past that you are a failure and you can't do anything.

Alternative Thoughts: Now you understand that your negative thoughts need to become healthier. So how else could you think? How could you have handled this situation differently?

I don't have to be perfect. Not anyone. I also have some strengths that people appreciate. I have to get rid of these negative thoughts. I will feel better when I am tolerant of myself.

Positive Belief and Correction: Write a correction for your thought in a healthier positive form. Choose one that you can use as a reminder to yourself.

Everyone makes mistakes, be tolerant of yourself.

Behavioral Plan: This situation What can you do if the incident happens again? Know your tendencies and consider what you can do to prepare. Note what strengths you can add to the situation. What can you do if old negative thoughts come?

Next time I make a mistake, I won't focus on the negatives. I will remind myself of my past successes. I will remember that I need to be tolerant of myself and others.

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