Step 2. ABC Scheme
Describe a situation where you encountered any of the above thoughts?
A. What made you feel tense, irritated, or stressed? What was the situation?
B. What were the thoughts?
C. What were your feelings
D. What behavior did you display?
E. How do you want to feel in this situation and what behavior is associated with it?
F. Which thoughts (B) are irrational and replace them with rational thoughts
G. Experience what these rational thoughts do to you and try to apply them?