Urge Breakdown Sheet

Based on REBT's ABC model. Identify the irrational belief behind the urge, challenge it, and replace it.

How the ABC model works

A — Activating event: The trigger or situation that started the craving.

B — Belief: The irrational thought that turned a trigger into an overwhelming urge (usually a "must", "need", or "can't stand it").

D — Dispute: Challenge the belief with logic and evidence. Is it really true? What actually happens when you wait?

E — Effective new belief: A rational replacement: "I'd prefer not to, but I can tolerate it. The urge will pass."