Think of an example in your own life and apply the ABC model of the emotions - it can be any activating agent from work to relationships, to any incident, event or experience you’ve had recently or in the past.

Example
A: Activating experience: a potential tenant of my premises, does not provide me with a clear decision about whether or not to sign an agreement.

B: Irrational beliefs about the experience: Now no one will ever rent my premises, and I will forever waste my time on it and will make no money.

C: Upsetting emotional consequences: anxiety, bad mood, decreased motivation.

D: Disputing irrational ideas: If I can’t even cope with such a simple task, then I guess do everything badly. Is it really true? What experience is there in this area, to prove this? How did other potential tenants behave?

E: Effect or new Emotional consequence: I can’t say that everything turned out fine the very first time, but sooner or later, all the premises were rented out. Potential tenants are all different and negotiate in their own varied styles. If this one strains me emotionally and makes me wait, then I will wait for two days and then I will part with him myself and continue advertising the premises.

Of course, the situation that frustrated me was not borne out of a real threat or intentional insult, I got myself hurt with my unjustified expectations. A series of questions centered on the meaning, makes it possible to understand what exactly caused the anger; and as soon as this happens, the level of anger radically decreases or completely disappears. It is a useful experience.