(A) Activating event | (B) Beliefs/self talk, Automatic Negative Thoughts | (C) Consequences/ emotions | (D) Dispute, Automatic Negative thoughts | (E) Effectivenew 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 |
