When I get caught up in an anxiety spiral, my thoughts quickly go worse case scenario. Something has happened, I get triggered and I run straight up the ladder of inference, jumping to all sorts of conclusions. Too often I am not even conscious that I have leapt from an incident – something someone did or did not do, something someone said, even a facial expression – to all sorts of beliefs about that, and most critically -- accepting those beliefs as fact.
The ladder of inference created by Chris Argyris breaks down what our brains do so naturally and so quickly. We jump from the observable data to the data we pay attention. We then assign meaning to it, make assumptions, jump to conclusions based on our beliefs and then often take action based on this chain of thought. All this can happen in a split second.
I have found that the ABC framework is a useful tool for slowing myself down and examining the validity of my thoughts and conclusions. Originating in cognitive psychology and the work of Aaron Beck, the acronym stands for Adversity, Belief and Consequences
The tool is useful because it gives you a framework to break down what just happened. Here is an example of how you would use the tool:
This first step captures what just happened. The next step is to examine those thoughts and beliefs.
Then one step further takes each of the worse case scenario beliefs, examines their likelihood and helps you play out alternative scenarios as well as make sounder decisions about next steps.
Adversity: A colleague yawns during my presentation.
The next time you find yourself caught in an unhelpful thought loop try this out for yourself. Learn more in the book The Resilience Factor by Karen Reivich, PhD and Andrew Shatte, PhD.
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