A. Name the adversity, or problem.
(For example: "I didn't get a call back after my job interview.")
B. List your beliefs.
These are your initial reactions to the problem. ("The interviewer saw right through me. I don't deserve that position. And he could probably tell I don't believe in myself. I'm sure the other applicants are smarter, younger, and more qualified than I am.")
C. Identify the consequences of your beliefs.
("I'm going to quit my job search so I don't have to suffer through this feeling of failure again.")
D. Formulate a disputation of your beliefs.
Pessimistic reactions are often overreactions, so start by correcting distorted thoughts. ("I probably didn't feel confident because that position wasn't the best fit. It's only a matter of time before I find an opportunity that's right for me. And now that I've had practice, I will be better prepared to present my best self.")
E. Describe how energized and empowered you feel now.
("I'm more motivated to keep looking for a job that makes me happy. I won't let fear stand in my way.")
Practice this exercise as often as possible, and when you can, take time to write out the ABCDEs. Eventually, the sequence will become a habitual thought process. Seligman found that his subjects were still using the technique four years after he taught it to them.
More on Health and Happiness