Think of a recent situation that did not turn out as you would have liked (e.g.,

Think of a recent situation that did not turn out as you would have liked (e.g., an exam, a relationship or date, a job, an interaction at the grocery store, etc.). Using the ABCDEF model proposed first by Albert Ellis and modified by Jay Uhdinger’s go through the process of reframing the event. Label each section as A, B, C, D, E, and F for clarity.
A) Activating event: What happened?
B) Beliefs and thoughts (unhelpful): What did you think? Why did you think this?
C) Consequences: What did you feel? What did you do?
D) Dispute!: Dispute your thoughts. Challenge your beliefs.
E) Effective new beliefs and thoughts: Find effective & helpful new beliefs and thoughts
F) Feelings (new): How do you feel about this recent situation now?