A - Activating Event 

Identify the activating event or situation: This could be a particular circumstance, a conversation, an encounter, a thought, or any incident that triggers a strong emotional response. Try to be as specific as possible about what happened. Remember, this is not necessarily about the event itself, but rather your interpretation of the event. 

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B - Beliefs 

Identify your belief about the activating event: What thoughts or beliefs did you have when the activating event occurred? This might be a specific thought like "I am not good enough" or a belief about the world such as "Everyone is always judging me". Be honest and do not judge yourself for these beliefs. The purpose here is not to blame yourself, but to simply identify what these beliefs are. 

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C - Consequences 

Identify the consequences of your beliefs: This includes your emotional reaction, such as feeling anxious, depressed, or angry, and your behavioral response, such as withdrawing from social situations or procrastinating. Note down what you feel and what you do when you hold these beliefs. 

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Dispute and Develop 

Dispute your beliefs: Ask yourself whether your belief is completely true. Is there evidence that supports this belief? Is there evidence that contradicts it? Are you making assumptions or engaging in cognitive distortions like overgeneralization or catastrophizing? What would you say to a friend who had this belief? Challenge your belief and look for other possible interpretations of the activating event. 

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Develop an effective new belief: Create a healthier belief to replace the old one. This new belief should be grounded in reality and should help to reduce your emotional distress. It may not completely eliminate negative emotions, as some level of emotional response is normal, but it should help you to feel better and respond in a more helpful way. 

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Behave based on your new belief: Try to act according to your new belief, even if it feels uncomfortable at first. This might involve facing a fear, taking a risk, or changing a behavior. Over time, as you behave in ways that are consistent with your new belief, it should become more ingrained and automatic.

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Example: 

A - Activating Event: You make a minor mistake at work. 

B - Beliefs: You believe, "I'm incompetent and I'm going to lose my job because of this." 

C - Consequences: You feel anxious and stressed. You might also start avoiding tasks at work to prevent making more mistakes. 

Dispute Your Beliefs: Is it really true that you're incompetent just because you made a mistake? Does everyone who makes a mistake lose their job? Remember, everyone makes mistakes sometimes - it's a normal part of being human and a key way that we learn and grow. Even the most successful people have made mistakes in their careers. 

Develop an Effective New Belief: A more rational belief might be, "Everyone makes mistakes, including me. This doesn't mean I'm incompetent. I can learn from this experience and improve." 

Behave Based on Your New Belief: Now, instead of avoiding tasks, you might face them head-on, perhaps double-checking your work or seeking advice when you're unsure to help prevent similar mistakes in the future. You might also take the mistake as an opportunity to improve your skills, perhaps by asking for feedback, seeking training, or researching strategies for avoiding similar mistakes.

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