(A)

Activating event

(B)

Beliefs/self talk, Automatic Negative Thoughts

(C)

Consequences/ emotions

(D)

Dispute, Automatic Negative thoughts

(E)

Effective new approach

·        Making mistake at work

·        “I’ll get the sack”

·        “I’m stupid”

·        Worry

·        Anxious

·        We all make mistakes nobody is perfect.  My boss won’t judge my competence on one single event

        ·        When I make a mistake in the future I know I won’t get the sack

·        Giving a presen-tation

        ·        “They won’t like it

        ·        I’ll make a fool of myself

·        Embarrassed

·        Frightened/ scarred

·        Most people do presentations and know how challenging it can be.  I have done previous presentations OK

       ·        I’ll learn relaxation techniques to reduce my stress before and during the presentation

·        Car breaks down

·        “Why does this always happen to me”

·        “It will cost me a fortune to repair”

·        Frustrated

·        These hassles happen to everyone not just me, it’s part of owning a car. It’s a pain but it’s not the end of the world

·        I’ll service my car more regularly

·        I can learn care maintenance at night school

·        Your son/ daughter fails an exam

·        “I’m a failure as a parent”

·        “They won’t get a good job”

·        Depressed

·        Not passing an exam doesn’t mean we are failures as parents.  They can always retake the exam

·        I can help them to revise

·        I can get them extra tuition

·        Partner has not returned home at usual time

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

·        Frightened

·        Anxious

·        They may have had to stay late at work.  They have been late before and have not been involved in an accident

·        I can ask my partner to phone if they are late