(A)

Activating event, write down details of the event

(B)

Beliefs/self talk, thoughts, attitudes, images, assumptions, opinions about event at (A), write down automatic negative thoughts

(C)

Consequences/Emotions, write down your resulting unpleasant emotions eg stress, anxious, tense, angry, frustration

·        Making a mistake at work

·        “I’ll get the sack”

·        “I’m stupid”

·        Worry

·        Anxious

·        Giving a presentation

·        “They won’t like it

·        I’ll make a fool of myself

·        Embarrassed

·        Frightened/scared

·        Car breaks down

·        “Why does this always happen to me”

·        “It will cost me a fortune to repair”

·        Frustrated

·        Your son/daughter fails an exam

·        “I’m a failure as a parent”

·        “They won’t get a good job”

·        Depressed

·        Partner has not returned home at usual time

·        “They have been in an accident and are in hospital”

·        Frightened

·        Anxious