By: Candy Justina

Candy Justina — Thu, 03 Feb 2005 05:05:32 +0000

Hi Laura - thanks for sharing your ABC. All the information is
there - old responses, inner dialogues, refuted beliefs,
better/more appropriate responses. Being me, I can’t resist doing a
bit of constructive tweaking - hope you don’t mind (Steve used to
tweak my ABC’s way back when - and it did help me get my thinking
into the ABC template.
ABC for physical pain…
the pain is
to something I’ve associated with relief for 25 years.
I used to get the B’s and C’s a bit blurred - which is where my
tweaking happened..
What you’ve put down as `C’ are really some of the B dialogues, and
your B is really your choice of response. Clear as mud? Here’s
what I’d suggest:-
b) This pain is really bad - something I’ve had to deal with for

the past 25 years. A cigarette has always given me a feeling of
relief and diverted my attention away from how bad the pain is
c) I’ll smoke
You then went on to challenge your old beliefs (B’s)and some of
your new C’s could really be included in the new B
b1) I know that by lighting up a cigarette I would only be breaking
a quit I’ve struggled hard to acheive. 38 days of smoke free life
would go down the drain in just one smokey moment and all I would
have done is add ammonia, nicotine, embalming fluid and a zillion
other poisons to my body.I am a non-smoker now and have 38 smoke
free days. I feel good about myself for following through with this
quit - I’ve never before lasted thismlong. I know a cigarette will
not take away the pain I’m having.
And your new C becomes.
C1) but I know I’d feel much better applying ice or heat and even
doing some gentle stretches. I’ll stretch, apply some ice and
continue being proud of myself and enjoy my new status of being a
non-smoker.
Hope that helped
Pam

Comments on: Done and posted an ABC

By: Candy Justina