ABCs and 123s
In the United States (U.S.), “ABCs and 123s” refers to the fundamental building blocks of early childhood education, regarding the English (a Latin-script) alphabet (i.e., A, B, C…) for reading and literacy, and Hindu-Arabic numeral system (1, 2, 3…) for counting and basic math.
Although I learned my ABCs and 123s at a young age, it wasn’t until adulthood that I was taught of another use for these fundamental building blocks of mental, emotional, and behavioral health (collectively “mental health”), regarding Rational Emotive Behavior Therapy (REBT).
REBT uses the ABC model to illustrate that when an undesirable Action occurs and you Believe an unhelpful narrative about the event, it’s your unfavorable assumption, not the occurrence itself, that causes an unpleasant Consequence. This is known as distress or disturbance.
Noteworthy, with virtually any undesirable Action that occurs, it’s your unfavorable Beliefs which cause unpleasant distress or disturbance (Consequence). Given this framing of self-distress and self-disturbance, it’s worth noting that one REBT source states (page 71):
REBT conceptualizes [distress] as healthy even though it is intense. Other approaches to therapy have as their goal the reduction of the intensity of negative emotions. They take this position because they do not keenly differentiate between healthy negative emotions (distress) and unhealthy negative emotions (disturbance).
Now, REBT keenly distinguishes between healthy distress and unhealthy disturbance. Healthy distress stems from your rational beliefs about a negative activating event [Action], whilst disturbance stems from your irrational beliefs about the same event.
Complete elimination of distress is highly unlikely in an impermanent and uncertain world, wherein people conceptually suffer, struggle, and battle with, or merely experience hardship. Still, individuals often make matters worse for themselves by disturbing about such instances.
In particular, there are four predominate irrational beliefs which people often use to distress or disturb themselves: global evaluations, low frustration tolerance, awfulizing, and demandingness. When contemplating these unproductive beliefs, think of the acronym GLAD.
Worth noting, the two forms of should, must, and ought demands with which people most often distress or disturb are associated with use of absolutistic and conditional beliefs. Generally speaking, these scripts serve as inflexible commands used toward oneself, others, and life.
An absolute must narrative is, “You absolutely must do as I say!” A conditional should narrative is, “Either you should do as I say, or you should be punished!” Noteworthy, in REBT literature, demandingness of this sort is said to function as a primary appraisal mechanism of self-upset.
Global evaluations (i.e., self-downing, other-downing, and life-downing), low frustration tolerance (also known as frustration intolerance), and awfulizing (e.g., terrible, horrible, etc.) function as secondary appraisal mechanisms. Together, GLAD will make you sad or mad, etc.
While still functioning as prescriptive rather than descriptive, flexible use of recommendatory, preferential, ideal, empirical, moral and ethical, and legal ought beliefs won’t inevitably cause disturbance, as they may align with distress. Rigidity versus flexibility makes a difference.
Additionally, from a psychological standpoint, people distress or disturb themselves using a Belief-Consequence (B-C) connection. Of course, this isn’t to suggest that in the context of the naturalistic or physical world there is no Action-Consequence (A-C) connection.
Now, I invite you to consider three real-world matters which are applicable to the ABC model. Before proceeding any further, allow me to offer a self-obligatory disclaimer. I support the due process rights, as all people alluded to herein are presumed innocent until/unless proven guilty.
Thus, I make no value judgement concerning any person alluded to herein. Every person to whom I’m referring is merely a fallible human being, not a good or bad, right or wrong person, whose perceptible ideas and behavior I may examine. That disclaimer aside, one source states:
According to reporting by Politico and CNN, Jenny Racicot, 41, alleges that in 2021, while she and [Graham] Platner were casually seeing each other, he came uninvited to the home where she was staying and assaulted her as she repeatedly asked him to stop. Racicot did not report the incident to law enforcement at the time.
Graham Platner, a Marine veteran who rose quickly in Maine’s Senate primary this year [2026], denied the account and, in a July 8 [2026] video, suggested the allegations surfaced when they did in an effort to force his name off the ballot before a July 13 [2026] deadline.
He ultimately claimed he would be stepping away from the race amid pressure from fellow Democrats.
Notably, the officials responsible for any potential case have confirmed how early the stage is. A spokesperson for Maine’s Department of Public Safety said the State Police have neither received nor investigated any complaint involving Platner. Hancock County District Attorney Bob Granger declined to say whether any investigation exists, citing a Maine law that restricts disclosing investigative records, and explained that his office would not ordinarily open one unless a victim files a formal complaint with local law enforcement.
From an A-C view, person 1 plausibly casts conveniently-timed allegations against person X (Action), as this behavior then results in person X’s character being defamed (Consequence). Keeping this A-C matter in mind, now consider that a separate source states:
Cornell University has banned parties at fraternity houses for the rest of the academic year [2026] and will add experienced sexual assault investigators to work with its police force in response to a student’s allegations of gang rape in October 2024.
The university announced the changes on Tuesday [10/13/2026] as it tried to reassure students, faculty and alumni that it is addressing the ongoing crisis set off several weeks ago by the lawsuit filed by a former undergraduate, known as Jane Doe.
“We must meet this moment by acknowledging where we have fallen short and taking meaningful action,” Michael I. Kotlikoff, the president of Cornell, announced in a letter to the campus on Tuesday. “Cornell must be a place where safety is not an open question.”
The lawsuit shocked the campus and nation not only because of its allegations of rape, but also because it put on full display how fraternity members exchanged Snapchat messages using crude and dehumanizing language to describe the woman and what was taking place.
The announcement on Tuesday aims to also address the social culture at Cornell that set the stage for the alleged assault, Dr. Kotlikoff said.
“I am deeply sorry for the harm Jane Doe suffered in 2024, and appalled that this act of sexual violence occurred within our Cornell community,” he said.
From an A-C view, person 2 makes questionable allegations of sexual assault and/or rape against persons Y (Action), as this behavior then results in persons Y character being defamed (Consequence). Keeping this A-C matter in mind, now consider that a final source states:
Massachusetts joined nine other states and Washington, D.C., on Monday [8/10/2026] by removing all gestational age limits for abortion.
Gov. Maura Healey (D-MA) on Monday signed a bill passed by the state legislature at the end of July [2026] that allows for elective abortion through all weeks of pregnancy based upon the professional judgment of a medical doctor performing the abortion.
From an A-C view, person 3 has sexual intercourse with person Z, regretting the act at nine months into the pregnancy, and decides to terminate the pregnancy without consulting person Z (Action), as this behavior then results in person Z having no say in the matter (Consequence).
For the sake of argument, let’s suppose that persons X, Y, and Z are all males (specifically, men). The undesirable Actions these men experience aren’t what causes their unpleasant Consequences. Rather, an unfavorable B-C connection does that!
For instance, persons 1, 2, and 3 behave in an undesirable manner (Action), persons X, Y, and Z Believe, “These women are worthless [G], and can’t be tolerated [L], because they’re awful [A], and mustn’t be allowed to act as they do [D],” and they then become rageful (Consequence).
Addressing how people upset themselves with unhelpful attitudes, the ABC model incorporates Disputation of unproductive philosophies of life in order to explore Effective new beliefs. Whereas rigid beliefs cause self-disturbance, flexible beliefs result in an un-disturbed condition.
Now, imagine that persons X, Y, and Z collectively use the Effective belief, “Although some women behave undesirably, one has a choice as to whether or not one will continue sexually engaging with these individuals,” then this attitude would cause annoyance (Consequence).
This is precisely the decision at which I arrived in 2015, as I haven’t regretted my rational consideration ever since! Perhaps it’s now time for the persons X, Y, and Z of the U.S. to pay attention to truth about reality, and start making some rational decisions accordingly.
If you’re looking for a provider who tries to work to help understand how thinking impacts physical, mental, emotional, and behavioral elements of your life—helping you to sharpen your critical thinking skills, I invite you to reach out today by using the contact widget on my website.
As a psychotherapist, I’m pleased to try to help people with an assortment of issues ranging from anger (hostility, rage, and aggression) to relational issues, adjustment matters, trauma experience, justice involvement, attention-deficit hyperactivity disorder, anxiety and depression, and other mood or personality-related matters.
At Hollings Therapy, LLC, serving all of Texas, I aim to treat clients with dignity and respect while offering a multi-lensed approach to the practice of psychotherapy and life coaching. My mission includes: Prioritizing the cognitive and emotive needs of clients, an overall reduction in client suffering, and supporting sustainable growth for the clients I serve. Rather than simply trying to help you to feel better, I want to try to help you get better!
Deric Hollings, LPC, LCSW
Photo credit (edited), Designed by Magnific, fair use
References:
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