Tool: The ABC model
The ABC model of mindfulness is a tool you can use any time to keep yourself grounded and calm. Victor Frankl perfectly sums up how ABC gives you space to choose your response:
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
- Victor Frankl
AWARE
BREATHE
BREATHE
Become aware of your body and the dopamine, adrenaline or stress chemicals in your system. Notice if your brain is craving more of these chemicals.
Just taking a moment or two to be aware of what is happening in the brain and body will begin to reduce the impact of the limbic system’s grip on you.
This is the beginning of a mindful state. F
Become aware of your body and the dopamine, adrenaline or stress chemicals in your system. Notice if your brain is craving more of these chemicals.
Just taking a moment or two to be aware of what is happening in the brain and body will begin to reduce the impact of the limbic system’s grip on you.
This is the beginning of a mindful state. Focusing on breathing will also help to strengthen this state.
BREATHE
BREATHE
BREATHE
Breathe and relax the body to flush out stress chemicals and find a balanced, neutral state. From this state, you can more easily observe events with a non-judgemental and more objective perspective.
Mindfulness is being able to be aware of one’s own thoughts and feelings. It also helps you step out of judgements of right/wrong and good/ba
Breathe and relax the body to flush out stress chemicals and find a balanced, neutral state. From this state, you can more easily observe events with a non-judgemental and more objective perspective.
Mindfulness is being able to be aware of one’s own thoughts and feelings. It also helps you step out of judgements of right/wrong and good/bad – at least for a moment.
Staying at this step for a period of time will help you build the capacity of your PFC. Just notice your breathing and let your thoughts come and go. Keep coming back to a neutral, relaxed state.
CHOOSE
BREATHE
CHOOSE
Once you know that you can step out of a limbic reaction, you have a choice about how you respond to a situation.
You can still respond from the limbic system's emotional state (but at least you would be more conscious about it rather than knee-jerk) or you can respond from the more reasoned PFC. The PFC approach will generally lead to mor
Once you know that you can step out of a limbic reaction, you have a choice about how you respond to a situation.
You can still respond from the limbic system's emotional state (but at least you would be more conscious about it rather than knee-jerk) or you can respond from the more reasoned PFC. The PFC approach will generally lead to more robust and considered decisions as it is able to reason, see the bigger picture and have empathy for others.
Other choices available include: choosing a perspective, delaying gratification or choosing behaviours that will serve others and perhaps calm a situation.
When and where to use the tool
You can use the ABC model in different ways to help manage your relationships and reactions.
Regular practice to build resilience
Mindfulness has been shown to grow the PFC – physically.
As a form of mindfulness, ABC will increase your PFC capacity if used daily, improving your resilience and giving you more ability to stay cool under pressure.
Prepare for difficult situations
You can use ABC before:
- attending a stressful meeting
- giving someone difficult feedback
- talking to someone after a conflict
- going into an uncomfortable situation
Choose to get yourself calm, cool, collected before you go into these situations. If you rush in you are much more likely to make fast, limbic-led decisions that you might regret later.
