Free REBT ABCDE Model Worksheet Online
Usefull ABCDE model to help you to change your irrational beliefs
Features
Five-step ABCDE structure
Fill in Adversity (A), Belief (B), Consequence (C), Dispute (D) and Effect (E) one by one, and walk through a complete round of emotional self-review.
Pre-filled example
The page opens with a sample record about a failed interview — just edit it if you are not sure where to start. No psychology background needed.
Focus on disputing irrational beliefs
Write demanding beliefs like "I must..." or "others must..." in column B, then refute them one by one in column D — the core exercise of REBT.
Stays on your device
Everything is processed inside your browser. Nothing is uploaded to any server and no account is required.
Free and unlimited
Completely free with no usage limits. Come back and fill in a new worksheet whenever emotions trouble you.
Frequently asked questions
What is REBT?
REBT (Rational Emotive Behavior Therapy) was created by psychologist Albert Ellis in 1955 and is a form of cognitive behavioral therapy. It holds that it is not events themselves but your beliefs about them that trigger emotions — changing irrational beliefs improves how you feel.
What is the ABCDE model?
A stands for Adversity, B for Belief, C for Consequence, D for Dispute and E for Effect. You record what happened and how you interpreted it, dispute the irrational beliefs behind that interpretation, and end up with new emotions and behaviors.
How do I use this worksheet?
Write the event in column A, your interpretation in column B, and the resulting emotions and behaviors in column C. Then challenge the irrational beliefs in column D and note your new feelings in column E. A pre-filled example is provided — replace it with your own situation.
Is what I type uploaded anywhere?
No. The tool runs entirely in your browser, so nothing you write ever leaves your device. Reloading the page restores the sample content.
Can REBT replace therapy?
No. This worksheet is a self-help exercise based on REBT ideas, suitable for everyday emotional review. If you are experiencing persistent or severe distress, please consult a professional counselor or doctor.
