A = An adverse event or situation occurs

B = Beliefs about that event are noted

C = Consequences of those beliefs are examined

D = Disputation and Distraction are used to move away from unrealistic negative thoughts.

E = Energization is the process of taking positive action.

Briefly, the trick is to learn to identify adverse situations or events that you routinely face.  Learn to hear (and record) the beliefs about those events that come to your mind (the “recordings” you play in your head).  Feel the consequences of those beliefs (and write them down), in terms of emotions, energy, will to act, etc. Once you have gotten familiar with these components, dispute those beliefs and distract yourself.  Disputation can involve challenging the usefulness of the belief, generating alternative specific, external, and temporary explanations, focusing on evidence that contradicts or undermines the negative belief and supports a more positive interpretation, and challenging negative implications on which harmful beliefs rely.  In additions to disputation, distraction can be employed to stop the “loop” of these tapes in your head.  One suggestion is to wear a rubber band and snap it on your wrist while saying “Stop” in a loud voice.  Then write the worrisome beliefs, fears, etc. down to think about at a set future time.  This leaves one free to act.  Finally, notice what happens to your energy and will to act when you dispute the negative beliefs.  Over time, the disputation becomes rapid and effective as the energization from it rewards you for the effort.  Eventually, the positive explanatory style becomes your “default” response.

View Tools for Dealing with Uncertainty Part 3: Being Optimistic, here.