It’s not uncommon for someone struggling with anxiety to feel like they’ve hit a wall. I’ve had many clients ask for detailed, layered tools to address their fixations and overwhelming thoughts. And I validate that, I get it, we often want the secret sauce to recovery and positive mental health. But you know what? Sometimes the simplest tools can have the most profound impact. It’s important to start with the basics and to MASTER them before adding more layers. So first we should build insight. Thankfully, a simple CBT model excels at this, put it on your radar.

I’ve seen firsthand how the ABC model—a cornerstone of Cognitive Behavioral Therapy (CBT)—helps people transform their thought patterns and take control of their emotions. Today, I want to share why this approach is so powerful and why you should master it. Wax on, wax off.

What Exactly Is the ABC Model?

At its core, the ABC model breaks down how our thoughts, emotions, and behaviors are connected. It stands for:

A (Activating Event): Something happens—like a tough conversation or a rainy day.

B (Beliefs): The thoughts you have about that event, like “This is a disaster” or “I can handle this.”

C (Consequences): The feelings or actions that follow, such as anxiety or a decision to stay home.

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Check out our educational PDF workbook to learn more about the ABC Model and get some practice! —> https://payhip.com/MentalWealthInc

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Automatic negative thoughts are the villain here. For example, a student facing a test might think, “I’m going to fail,” leading to nervousness and poor focus. Using the ABC model, we explore that belief: Is it true? What evidence suggests otherwise? Often, they realize they’ve prepared well, and a new thought—“I can do my best”—replaces the old one, easing their anxiety.

This process isn’t just theoretical. Research backs it up—studies show CBT, with tools like the ABC model, can reduce symptoms of anxiety and depression by helping people reframe unhelpful thinking. It’s practical, actionable, and something you can start doing today. Whether you’re a kid or an adult, it doesn’t matter because it’s simple. Simple is good. Repeat helpful, simple techniques and master them, that’s the hard part.

So wax on, wax off my friends.

*I am currently working on a CBT series that will be made up of accessible PDF downloadable workbooks. Subscribe to Mental Wealth Inc’s newsletter for updates, sales and additional mental health content* —>

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Warm Regards,

Daniel Badillo, LMHC/LPC