Exam Pass Notes

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Key Takeaways

• CBT-informed methods help optical practice staff recognise how thoughts, feelings and behaviours interact under pressure.
• The ABC model separates the activating event, the belief about it, and the resulting emotion or behaviour.
• The ABCDE model adds disputing unhelpful beliefs and adopting more balanced beliefs to reduce stress responses.
• Cognitive distortions such as catastrophising, personalisation and all-or-nothing thinking increase stress and should be identified.
• Simple anchors and short, regular reflection support steadier responses during and after difficult shifts.

ABC and ABCDE in Practice

• Activating Event: the trigger, for example a distressed patient, a customer query, a delay, an incident, handover pressure or an interruption.
• Belief: the automatic thought or assumption about the event.
• Consequence: the emotional and behavioural result of that belief.
• Disputation: test whether the belief is accurate, fair or useful.
• Effective New Belief: replace the unhelpful belief with a more balanced view that supports clear action.

Cognitive Distortions and Anchoring

• Common distortions: all-or-nothing thinking, catastrophising, overgeneralisation, personalisation and mind reading.
• Correct them actively: check the evidence and reframe extreme thoughts into more balanced alternatives.
• Use anchoring when stress spikes: one slow breath, planting your feet on the floor or a brief cue phrase can interrupt escalation.
• Practise often: brief, repeated habits are more reliable than waiting for a crisis.

Daily Integration and Support

• Build routines: journalling, ABCDE reflection and a weekly review make the techniques easier to use.
• Link them to the workday: use them before difficult tasks, after complaints or at the end of a shift.
• Know the limits: self-help CBT techniques do not replace formal help for persistent overload or worsening mental health.
• Use formal support if needed: line management, occupational health, NHS routes or local services may be appropriate.
• Protect safe practice: escalate if stress affects concentration, dignity, documentation, dispensing accuracy, safety-critical optical tasks or communication.