How to Build Resilience-The ABC Model

How to build resilience?

Let’s try the ABC Model:
→    A stands for Antecedent
→    B stands for Behavior
→    C stands for Consequence
Let’s see how to use it to build resilience and deal with stress.

1.    First off, think about a stressful situation you faced recently.

For example:
→    You missed a deadline at work

2.    Now, let’s identify “A” — Antecedent.

Ask yourself:
→    What caused this situation?
For example:
→    “I had a heavy workload with multiple projects due on the same day”

3.    Alright! Now let’s explore “B” — Behavior.

Ask yourself:
→    How did I react?
For example:
→    “I felt overwhelmed and worked late into the night to complete the tasks”

4.    Okay! It’s time to consider “C” — Consequence

Ask yourself:
→    What happened as a result?
→    Did your reaction help or make things worse?
For example:
→    “I managed to meet the deadline but felt exhausted and didn’t have time for other important activities like exercise or spending time with family”

5.    Okay, now we’re more aware, right?
Super! Now it’s time to reflect and adjust the entire A-B-C sequence.

Ask yourself these 2 questions:
→    How did my reaction affect the situation and my emotions?
→    What could be alternative ways to better manage similar challenges in the future?

For example:
→    “While working late helped me meet the deadline, it took a toll on my wellbeing”
→    In the future I wanna manage my workload more effectively by:
 →  Prioritizing tasks
 →  Seeking help earlier
 →  Managing my energy levels
 →  Setting more realistic deadlines

So, to recap, here’s the ABC Model you can use from now on:
→    A (Antecedent): What caused the situation?
→    B (Behavior): How did I respond to it?
→    C (Consequence): What were the results of my actions and emotions?
And then we just need to reflect and adjust.