Cognitive Behavioral Coaching (CBC) and the Stoic Path: ABCDE Model in Self-Mastery 🧠
Jun 27
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coachio.fit
COACHING: The ABCDE & the Stoics, an intro!
Ever felt like your emotions are running the show? 🤔
Like you're on a rollercoaster of feelings, reacting to every twist and turn of life? 🎢
What if you could step off that rollercoaster and take control of your inner world?
Like you're on a rollercoaster of feelings, reacting to every twist and turn of life? 🎢
What if you could step off that rollercoaster and take control of your inner world?
In this blog we're diving into the ABCDE Model, which was developed by Albert Ellis as a core component of his Rational Emotive Behaviour Therapy (REBT, 1955).
The ABCDE Model is a powerful tool rooted in Stoic philosophy, that can help you begin to understand and manage your thoughts, emotions, and behaviours.
At coachio, we draw on components of ABCDE within our Hybrid, Holistic, Universal, Humanistic and Iterative (HHUHI) coaching approach called the FIT Model.
The FIT Model underpins all our Digital Coaching Programs.
The ABCDE Model is a powerful tool rooted in Stoic philosophy, that can help you begin to understand and manage your thoughts, emotions, and behaviours.
At coachio, we draw on components of ABCDE within our Hybrid, Holistic, Universal, Humanistic and Iterative (HHUHI) coaching approach called the FIT Model.
The FIT Model underpins all our Digital Coaching Programs.
ABCDE Model: Your Roadmap to Emotional Resilience 🗺️
The ABCDE model is a Cognitive-Behavioural technique that helps you understand the connection between your thoughts, feelings, and behaviours.
Think of it as a helpful roadmap for navigating your inner world, guiding you towards greater emotional resilience and self-awareness.
Think of it as a helpful roadmap for navigating your inner world, guiding you towards greater emotional resilience and self-awareness.
Let's jump into how it works:
- A > Activating Event (Trigger): This is the situation or trigger that sets off your emotional response. For example, a disagreement with a friend, a stressful deadline at work, or even just a rainy day. 🌧️
- B > Beliefs: These are your thoughts, perceptions and interpretations about the activating event. For example, "My friend doesn't care about me," or "I'm going to fail this exam," or "This weather is ruining my day." 🤔
- C > Consequences: These are your emotional and behavioural responses to the activating event, which are often influenced by your beliefs. For example, feeling sad, angry, or anxious, or withdrawing from social situations based on your perceptions of the event. 😔😠😨
- D > Disputation: This is where you challenge your negative or unhelpful beliefs. For example, "Is it really true that my friend doesn't care about me? Have they shown me that in any other ways to validate this thought?" or another example; "Is it helpful to assume I'm going to fail before I've even tried?" 🤔
- E > Effective New Beliefs: This is where you replace your negative or unhelpful beliefs with more positive and rational ones. For example, "My friend might be going through a tough time, and that's why they're not as responsive to my calls as they usually are," or "I'm going to focus on doing my best in preparing for this exam, one step at a time." 😊
Stoicism: Ancient Wisdom for Modern Living 🏛️
The ABCDE model has its roots in Stoic philosophy, an ancient school of thought that emphasizes reason, virtue, and living in accordance with nature.
The Stoics believed that we can't control everything that happens to us, but we can control our reactions.
They taught that by focusing on our thoughts and beliefs, we can cultivate inner peace and resilience, even in the face of adversity. 💪
They taught that by focusing on our thoughts and beliefs, we can cultivate inner peace and resilience, even in the face of adversity. 💪
Personal-Attributes: Aligning with Stoic Wisdom 🤝
At coachio, we believe that your Personal-Attributes: which we define in principle as your core values, beliefs, biases, experiences, thoughts, emotions, behaviours and actions; all play a significant role in shaping your perceptions of your past and future life experience and how you continue to experience and interact with the world around you, namely people and environment!
So, understanding and becoming more aware of how your own personal-attributes operate within you; and how you then express these out into the world, offers opportunities for you to gain more control of how you choose to direct yourself in life.
Having conscious control of your choices without being triggered emotionally empowers you Self-determination. Your ability to consciously choose positive and proactive thoughts, emotions, behaviours and actions! Rather than being subservient to subconscious, passive reactive responses which are triggered by external environments, other people or inner emotions anchored in past experiences!
These are key principles of coachio's philosophy to Self-Mastery coaching and personal-growth, which align perfectly with the Stoic philosophy of focusing on what you can control in your life rather than the things you cannot.
Gaining mastery of your inner world through self-awareness is a critical first step in your journey.
By understanding and mastering your Personal-Attributes you will begin to create a deeper understanding and appreciation of self; as a result, developing opportunities for deeper connections and a more fulfilling and meaningful life. 😊
Continue reading...
So, understanding and becoming more aware of how your own personal-attributes operate within you; and how you then express these out into the world, offers opportunities for you to gain more control of how you choose to direct yourself in life.
Having conscious control of your choices without being triggered emotionally empowers you Self-determination. Your ability to consciously choose positive and proactive thoughts, emotions, behaviours and actions! Rather than being subservient to subconscious, passive reactive responses which are triggered by external environments, other people or inner emotions anchored in past experiences!
These are key principles of coachio's philosophy to Self-Mastery coaching and personal-growth, which align perfectly with the Stoic philosophy of focusing on what you can control in your life rather than the things you cannot.
Gaining mastery of your inner world through self-awareness is a critical first step in your journey.
By understanding and mastering your Personal-Attributes you will begin to create a deeper understanding and appreciation of self; as a result, developing opportunities for deeper connections and a more fulfilling and meaningful life. 😊
Continue reading...
The ABCDE Model in Action: A Real-life example ➡️
Let's say you're stuck in traffic on your way to an important meeting. 🚗😠 Here's how the ABCDE model could help you manage your stress and frustration:
- A > Activating Event: Stuck in traffic.
- B > Belief: "I'm going to be late! My boss is going to be mad!" 😠
- C > Consequence: Feeling stressed, anxious, and frustrated, impacting your quality of thought and decision making; in turn with potential to negatively affect the way you're driving.
- D > Disputation: "Is it helpful to assume the worst? What if they're not mad at all? Can I still make the most of the situation, even if I'm a bit late? Can I call ahead and let them know?" 🤔
- E > Effective New Belief: "I'm going to take some deep breaths and try to relax. I'll call my boss when safe to do so, and let them know about the traffic. Even if I'm a bit late, I can still have a productive meeting." 😊
Evolution of the ABCDE Model: Cognitive Behavioural Coaching (CBC) 🌱
The ABCDE model, initially developed for therapeutic settings, has evolved into a powerful tool for coaching, known as Cognitive Behavioural Coaching (CBC).
CBC helps individuals identify and challenge unhelpful thoughts and beliefs, leading to positive changes in behaviour and improved wellbeing.
CBC helps individuals identify and challenge unhelpful thoughts and beliefs, leading to positive changes in behaviour and improved wellbeing.
Research has shown that CBC can be effective in a variety of settings, including:
- Workplace: Improving leadership skills, enhancing communication, and increasing productivity (Grant, 2001).
- Education: Reducing test anxiety, improving academic performance, and fostering a growth mindset (Grant, 2003).
- Personal development: Increasing self-awareness, building confidence, and achieving personal goals (Neenan & Dryden, 2002).
coachio and the Power of CBC 💪
At coachio, we've integrated the principles of CBC into our digital coaching programs, empowering you to take control of your personal-attributes, i.e. your core-values, beliefs, biases, thoughts, emotions, behaviours and actions.
Within our FIT model, we use interactive assessments, AI powered tools and personalized digital coaching programs; to seamlessly apply components of the ABCDE to your unique life-challenges and goal pursuits; helping you proactively learn new skills to achieve lasting positive transformations.
Within our FIT model, we use interactive assessments, AI powered tools and personalized digital coaching programs; to seamlessly apply components of the ABCDE to your unique life-challenges and goal pursuits; helping you proactively learn new skills to achieve lasting positive transformations.
Here's how coachio can help you master your inner world:
- Identify and challenge unhelpful thoughts and beliefs: Our assessments and deep-dive tools help you become aware of your thought patterns to identify those that are holding you back.
- Develop new perspectives: Our coaching programs proactively guide you to improve your self-awareness. Helping you positively reframe negative thoughts, improve your emotional intelligence and develop more empowering beliefs that serve your goals.
- Building emotional resilience: We provide tools and techniques to help you identify, acknowledge, accept and manage your emotions effectively to bounce back from setbacks.
- Achieve your goals: Our personalized universal coaching approach helps you explore, define and validate realistic goals; then, together using our platform we create tailored Action Transform Plans (ATP's) specific to your unique profile for you to successfully achieve them!
coachio: Your 24/7 Self-Mastery Coach 🧭
Ready to master your inner world and unlock your full potential? coachio will support you on your journey! 😊
We help you cultivate greater self-awareness, emotional intelligence, and resilience using:
We help you cultivate greater self-awareness, emotional intelligence, and resilience using:
- Personalized assessments: Gain insights into your Personal-Attributes, skills and strengths.
- Expert coaching: Receive guidance and support from our digital coaches, and our human coaches to help you navigate and overcome obstacles to achieve your goals.
- Interactive exercises and tools: Develop practical skills for personal development and growth, cultivating emotional intelligence, self-reflection and a deeper understanding for how you interact with the world around you.
Take the First Steps Towards Self-Mastery Today! 🚀
- Join our BETA Waitlist now! Get access to our FREE Self-Mastery-Quiz SMQ to understand your Self-Mastery levels across your 5 core life-domains; includes 3 bonus metrics. This personalized assessment will help you identify areas for growth and insights for new goals.
- Explore all our blogs for more resources on Self-Mastery, Optimal-functioning, personal growth and wellbeing. here
- Connect with us on social media: Join the conversation, ask us a question and find your tribe, see social links below.
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