The A-B-C-D Model
Albert Ellis developed a model that is consistent with the way we conceptualize anger management
treatment. He calls his model the A-B-C-D or rational-emotive model. In this model, “A”
stands for an activating event, what we have been calling the red-flag event. “B” represents the
beliefs people have about the activating event. Ellis claims that it is not the events themselves
that produce feelings such as anger, but our interpretations of and beliefs about the events.
“C” stands for the emotional consequences of events. In other words, these are the feelings
people experience as a result of their interpretations of and beliefs concerning the event.
According to Ellis and other cognitive behavioral theorists, as people become angry, they
engage in an internal dialog, called “self-talk.” For example, suppose you were waiting for a
bus to arrive. As it approaches, several people push in front of you to board. In this situation,
you may start to get angry. You may be thinking, “How can people be so inconsiderate! They
just push me aside to get on the bus. They obviously don’t care about me or other people.”
Examples of the irrational self-talk that can produce anger escalation are reflected in statements
such as “People should be more considerate of my feelings,” “How dare they be so
inconsiderate and disrespectful,” and “They obviously don’t care about anyone but themselves.”
Ellis says that people do not have to get angry when they encounter such an event. The event
itself does not get them upset and angry; rather, it is people’s interpretations of and beliefs
concerning the event that cause the anger. Beliefs underlying anger often take the form of
“should” and “must.” Most of us may agree, for example, that respecting others is an
admirable quality. Our belief might be, “People should always respect others.” In reality, however,
people often do not respect each other in everyday encounters. You can choose to view
the situation more realistically as an unfortunate defect of human beings, or you can let your
anger escalate every time you witness, or are the recipient of, another person’s disrespect.
Unfortunately, your perceived disrespect will keep you angry and push you toward the explosion
phase. Ironically, it may even lead you to show disrespect to others, which would violate your
own fundamental belief about how people should be treated.
Ellis’ approach consists of identifying irrational beliefs and disputing them with more rational
or realistic perspectives (in Ellis’ model, “D” stands for dispute). You may get angry, for example,
when you start thinking, “I must always be in control. I must control every situation.” It is
not possible or appropriate, however, to control every situation. Rather than continue with
these beliefs, you can try to dispute them. You might tell yourself, “I have no power over things
I cannot control,” or “I have to accept what I cannot change.”
People may have many other irrational beliefs that may lead to anger. Consider an example
where a friend of yours disagrees with you. You may start to think, “Everyone must like me and
give me approval.” If you hold such a belief, you are likely to get upset and angry when you
face rejection. However, if you dispute this irrational belief by saying, “I can’t please everyone;
some people are not going to approve of everything I do,” you will most likely start to calm
down and be able to control your anger more easily.
Another common irrational belief is, “I must be respected and treated fairly by everyone.” This
also is likely to lead to frustration and anger. Most folks, for example, live in an urban society
where they may, at times, not be given the common courtesy they expect. This is unfortunate,
but from an anger management perspective, it is better to accept the unfairness and lack of
interpersonal connectedness that can result from living in an urban society. Thus, to dispute
this belief, it is helpful to tell yourself, “I can’t be expected to be treated fairly by everyone.”
Other beliefs that may lead to anger include “Everyone should follow the rules,” or “Life should
be fair,” or “Good should prevail over evil,” or “People should always do the right thing.” These
are beliefs that are not always followed by everyone in society, and, usually, there is little you
can do to change that. How might you dispute these beliefs? In other words, what thoughts
that are more rational and adaptive and will not lead to anger can be substituted for such
beliefs?
Sunil Kumar Jayasudha Kamaraj
Clinical Psychologist Counseling Psychologist
Founder co-founder
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