The ABCDE technique by Martin Seligman, a well-known American psychologist, is a structured method for addressing negative thinking and improving psychological well-being. Here is an analysis and summary of the technique, integrated with a visceral perspective to make it more accessible and applicable:
ABCDE by Martin Seligman
A – Adversity : Recognize and describe the adverse event. It is important to be specific about what happened.
B – Belief: Identify the beliefs and automatic thoughts you have in response to the adversity. These thoughts influence your emotions and reactions.
C – Consequences : Examine the emotional and behavioral consequences of your beliefs. How do you feel, and what do you do in response to your thoughts?
D – Disputation: Challenge your negative beliefs. Look for evidence that refutes them and try to find more realistic alternative interpretations.
E – Energization : Notice how you feel after challenging and changing your beliefs. You should feel more energized and positive.
Everyday stories
Gregorio was a boy like many others: young, cute, and wealthy with a demanding job that often required him to travel all over Italy from one operating room to another. Every morning, he got up, got ready for work, and spent his days between one operation and another, a series of meetings and a bit of bureaucracy. When he had some time, he spent it browsing social media to browse the news of what others were doing, judging this one and that one for their behavior and giving a few likes to be part of that world in some way.
However, inside himself, he felt a growing sense of dissatisfaction. He had dreams and ambitions, but they seemed increasingly distant.
One day, without warning, Gregorio lost his job. The company he had worked for for years decided to cut staff to reduce costs. Gregorio suddenly found himself without a job and with an uncertain future. Overwhelmed by anxiety and fear, Gregorio withdrew into himself. The same thoughts kept going around in his mind: “Oh my God, I’ll never make it,” “I’m not capable,” “I’ll never find another job like this.” These negative thoughts made him feel overwhelmed and depressed.
An old friend, Alessandro, noticed the change in Gregorio and decided to intervene. Alessandro was a coach with experience in personal improvement techniques. He invited Gregorio for a coffee and listened carefully to his problems. After hearing the story, Alessandro decided to help Gregorio using Martin Seligman’s ABCDE technique.
Alessandro taught Gregorio to recognize and describe adversity (A), identify his negative beliefs (B), examine the consequences of these beliefs (C), challenge them, find alternative interpretations (D), and notice how you feel after changing your beliefs (E).
Gregorio began to put into practice what he had learned. At first, it wasn’t easy. Every day, he found himself battling his negative thoughts. However, with Alessandro’s help, he began to recognize his destructive thought patterns. When he thought he was a failure, Alessandro helped him remember his past successes. When he felt overwhelmed, Alessandro taught him to break problems down into smaller, more manageable parts.
Over time, Gregorio began to see the first changes. He felt less anxious and more hopeful. He began to actively look for new job opportunities and improve his skills. Whenever he felt discouraged, he applied the ABCDE technique and was able to overcome the difficult moments.
One day, Gregorio received a job offer for a position he had always dreamed of. However, the old Gregorio would have been afraid of failure and might have passed up the opportunity. But, the new Gregorio approached the situation with a positive mindset. He recognized his fears, challenged them, and decided to take on the challenge with determination.
Eventually, he got the job and finally felt fulfilled. Not only had he overcome a difficult moment in his life, but he had also acquired a powerful tool to deal with any future problem. With Alessandro’s help and the ABCDE technique, Gregorio was able to transform his difficulties into opportunities for growth.
Gregorio returned to his life with a new awareness and determination. He decided to share his experience and the techniques he had learned with other people in difficulty. He began to hold seminars and write articles to help others overcome their problems, just as Alessandro had done with him. Gregorio discovered that problems, no matter how difficult, can be faced and overcome with the right mental attitude.
Martin Seligman’s ABCDE technique not only helped him recover from the loss of his job but also transformed him into a more resilient and positive person.Thanks to meeting Alessandro, Gregorio was able to achieve his goals and live a more satisfying and meaningful quality of life.