Examine automatic (B) BELIEFS about the situation. Are they unreasonably pessimistic?

What are the usual (C) CONSEQUENCES of these thoughts?

(D) DISPUTE the routine belief to interrupt the cycle of pessimism and downtrodden self-pity. Argue with yourself.

You will feel (E) ENERGIZED and ready to take on the problem. Viewing situations logically and objectively can help you build a case against your pessimistic self.