Activating Experience (the event):
Belief(s) (thoughts or interpretations of the event)
Consequence(s) (upsetting emotional consequence of self-defeating belief; how you felt following the belief)
Disputing self-defeating belief (challenging the self-defeating belief; consider another possibility; another way to interpret the belief)
Effect of consequence of disputing self-defeating belief (new emotional consequence as a result of challenging the self-defeating belief)