ABC Technique: Transforming Painful Experiences

 Forces beyond your control can take away everything you possess except one thing: your freedom to choose how you will respond to the situation.

The Stories We Tell Ourselves 

In this blog post and classroom video, I share strategies for transforming painful experiences. Especially those beyond your control.

Strategies include: Cognitive reframing (identifying and then disputing irrational or maladaptive thoughts) and the ABC technique (Antecedent, Belief, Consequence).

Dr. Andrea Dinardo ABC Technique

I also discuss my latest article in The Drive Magazine (link to article below) where I help a good friend transform the painful story in his life (house flood) into a more meaningful and empowering experience.

Read Here: https://www.thedrivemagazine.com/posts/the-stories-we-tell-ourselves

Dr. Andrea Dinardo The Stories We Tell Ourselves

Tips for Transforming the Painful Story in Your Life

1. Talk to others who have overcome similar circumstances. Be open to their lessons.

 2. Ask five people to identify five strengths. Refer to them during the low points in your day.

3. Reflect on times in your life when you have successfully overcome adversity.

4. Be proud of what you’ve been through and have faith in where you’re going.

Excerpt From The Stories We Tell Ourselves, The Drive Magazine

When we are no longer able to change a situation, we are challenged to change ourselves.

To Watch Video Click Here

DrAndreaDinardo.com

23 thoughts on “ABC Technique: Transforming Painful Experiences

    1. Thank you so much Marty!

      My intention for becoming a psychologist (and now psychology professor) has always been to help end unnecessary suffering.

      The kind where we terrorize ourselves for simply being human. Enlighten and LIGHTEN.

      And I have always found illuminating choice points to be the pathway that takes us there.

      Viktor Frankl’s Man’s Search for Meaning is one of my favourite books and his subsequent logotherapy inspires me greatly. His work is a beautiful reminder that it’s not the situation that determines our happiness – but our reaction to it.

      Abraham Maslow and humanistic theory inspires me too!

      (Logotherapy is based on the premise that the primary motivational force of an individual is to find a meaning in life. Humanistic therapy focuses on the individual’s strengths and ability to make conscious choices.)

      I really appreciation your work too Marty. Mindfulness is the ultimate pathway to peace.

      Like

      1. I too am a fan of Frankl, he proves the human spirit can endure more than than the mind can comprehend.

        Meaning in life, sounds like purpose, which I agree totally

        If I am preparing a meal for my grandkids, it steps out of bring a chore when a purpose arrives.

        I am preparing the best meal with the current ingredients available.

        I become the knife cutting the vegetables deliberately

        Time had disappeared

        This can be as enjoyable as a vacation

        In the moment preparing for others is a loving kindness act

        You do great work

        I enjoy and learn from your blog

        Liked by 1 person

          1. I have a book in my blog but need help putting it together

            Not many good books by those who healed

            I mean a book with insight and direction

            My breathing model allows newbies to meditate much quicker

            Until we build focus to a no thought stage benefits t minor

            Liked by 1 person

  1. Perception becomes reality

    Mindfully I try to let go of that judgment, that perceived loss and come back to now

    I try to immerse myself in my senses, sight first, then sound, followed by scent and touch.

    Reframing is good

    Reciting an affirmation helped me

    Liked by 1 person

  2. Andrea, I sit here stunned for just today my post is how I transformed the most painful and horrifying experience of my life into who I am today. Twenty-five years later, I am finally obtaining the goal that I set out to get. Bless you for this post.

    Liked by 1 person

    1. Thanks VJ! I always love hearing from my fellow Southwestern Ontarians 😉 Your poetry and writing does a beautiful job of transforming the pain into peace.Enjoy the August long weekend! The weather is supposed to be sunny & cool. My fav!

      Liked by 1 person

  3. Fascinating strategies.

    Throwing a wrench in the perseverating mindset can be an overwhelming challenge. It is essential to break through though.

    Your point about how we mistakenly believe we are in control of “everything” and that it correlates with our status in life…so interesting – especially when it really is the great equalizer (?).

    Going round and round trying to “fix” something in life that actually is Over or Not Fixable really drains one’s energy.

    We’ve got to rewrite those stories we tell ourselves. And then believe them.

    Liked by 1 person

    1. “We’ve got to rewrite those stories we tell ourselves. And then believe them.”

      Amen!

      So beautifully said.

      May this ^^ above be our pain to power to peace mantra ALL WEEKEND LONG

      Enjoy the sunshine! Wherever you are.

      (I’m in Canada)

      Andrea 🙂

      Liked by 1 person

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