A (Activating event, 引發事件)：指客觀發生的某個事件或情況。
A (引發事件) 例子：
你在工作中被老闆批前子評了。
B (Belief, 信念)：個人對引發事件的主觀判斷和信例念。也就是人們對事件做出的解釋和評價。
B (信念) 例子：
合理信念："老闆是爲了幫助我改正工作中的不足,這是他的職責所在。"
不合理信念："老闆一定是在刻意diss我,我一定是做錯了什麽讓他非常不滿。"
C (Consequence, 結果)：個人的情緒和行為反應,是由信念引發的。
C (結果) 例子：
如果持有合理信念B，你可能會感到不安但能理解老闆的用意,幷主動與老闆溝通改正問題。
如果持有不合理信念B，你可能會感到憤怒、自卑,幷産生逃避或反抗的行爲。
可見,同樣的批評事件A,因個人對其的信念B不同,會導致完全不同的情緒反應和行爲結果C。因此,情緒管理的關鍵在于幫助個人識別和修正那些不合理、負面的信念。
The ABC Theory of Emotions
The ABC theory of emotions is a psychological model proposed by Albert Ellis to explain human emotional responses. This theory consists of the following three main elements:
A (Activating event): This refers to an objective event or situation that has occurred.
Example of A (Activating event):
You are criticized by your boss at work.
B (Belief): This is the individual's subjective judgment and beliefs about the activating event. In other words, it is how people interpret and evaluate the event.
Examples of B (Beliefs):
Rational belief: "The boss is trying to help me improve my work deficiencies, which is part of his responsibility."
Irrational belief: "The boss must be deliberately 'dissing' me, and I must have done something to make him very unhappy."
C (Consequence): This is the individual's emotional and behavioral response, which is triggered by their beliefs.
Examples of C (Consequences):
If holding the rational belief B, you may feel uneasy but understand the boss's intention and proactively communicate with him to correct the problem.
If holding the irrational belief B, you may feel angry, ashamed, and develop avoidant or defiant behaviors.
As seen, the same criticism event A can lead to completely different emotional responses and behavioral outcomes C, due to the individual's differing beliefs B. Therefore, the key to emotion management is to help individuals identify and modify those irrational, negative beliefs.
The ABC theory of emotions emphasizes the pivotal role of beliefs (B) in determining emotional and behavioral consequences (C), rather than the activating event (A) itself. This provides a framework for understanding and managing emotions through rational, adaptive beliefs.