SMER – Hockey | ABC Model Mental Game

🏒 SMER – Hockey

Train your mind using the ABC Model (Ellis, CBT)

🧠 The ABC Model (Albert Ellis / CBT)

Our emotions and behaviors are not caused directly by events, but by our beliefs about those events.

🔹 A – Activating event 🔹 B – Belief (thought / interpretation) 🔹 C – Consequence (emotion + reaction)

Irrational beliefs (e.g., "I must be perfect", "One mistake means my career is over") lead to unhealthy emotions (anxiety, shame, rage) and unhelpful behaviors (alcohol, isolation, giving up).
Rational / alternative beliefs (e.g., "I can learn from this", "Every shift is a new opportunity") lead to healthier emotions (determination, composure) and constructive actions.

🏒 SMER extends ABC with a clear step‑by‑step tool: Situation → Mindset (Belief) → Emotion → Response. Replace irrational B with flexible B — and see how C changes on the ice and in the room.

📌 SITUATION (Activating event)

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🔴 IRRATIONAL BELIEF → NEGATIVE CONSEQUENCE

💭 BELIEF (B) – IRRATIONAL

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❤️ EMOTION (C part 1)

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⚡ RESPONSE / ACTION (C part 2)

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🟢 RATIONAL BELIEF → HEALTHY CONSEQUENCE

💭 BELIEF (B) – FLEXIBLE / ALTERNATIVE

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❤️ EMOTION (C part 1)

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⚡ RESPONSE / ACTION (C part 2)

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💡 How to use the ABC model in this game
1️⃣ Choose an activating event (situation) from your hockey life.
2️⃣ Left column: pick an irrational belief (B) — see the negative emotional and behavioral consequence (C).
3️⃣ Right column: pick a rational, flexible belief — see the healthy consequence.
4️⃣ Compare and train yourself to replace irrational beliefs with rational ones in real life.

🏒 SMER – Hockey

🧠 The ABC Model (Albert Ellis / CBT)

📋 Situations (A)

🔴 Irrational Beliefs (B)

🟢 Rational / Alternative Beliefs (B)

💙 Emotions (C part 1)

🧡 Responses / Actions (C part 2)