A - Activating Event: You fail an important exam.
B - Beliefs: You believe, "I'm a complete failure and I'll never succeed."
C - Consequences: You feel depressed, anxious, and lose motivation to study.
D - Disputing: You challenge the belief by asking, "Is it true that I'm a complete failure? Have I never succeeded at anything? Is this one exam a true measure of my overall capability?"
E - Effective New Belief: You adopt a new belief, "I didn't do well on this exam, but I can learn from my mistakes and improve. Failing one exam doesn't mean I'm a failure in life."
F - New Feeling: As a result of this new belief, you feel more hopeful, motivated to study, and resilient.