Record a complete ABCDE process for the negative thoughts you have had surrounding some form of adversity you have had to face.

The following is an optimism intervention example based around the ABCDE (Adversity, Belief, Consequence, [Distraction, Distancing, Disputing, Decatasrophising], Energising) optimism technique. Adversity: I have trouble sleeping when I stay in unfamiliar places. Belief: I won't get any sleep and I will feel terrible the next day. Consequence: I feel un-easy, anxious and like I don't want to go places. Distraction: When I have trouble sleeping I use breathing exercises, get up and watch tv or have a hot drink to break the anxious thoughts. Distancing: Just relax, not sleeping isn't a big deal anyways as long as you rest you will eventually get to sleep. Disputing: Alternate Belief 1: Belief: I will have a great nights sleep wherever I am staying. Evidence: There have been times I haven't had any trouble sleeping while traveling. Consequence: I will feel better about traveling to new places. Alternate Belief 2: Belief: Even if I have some initial trouble sleeping, I will eventually get to sleep so no need to stress. Evidence: I do usually get to sleep after a few distraction techniques to calm myself. Consequence: I won't get wound up if I can't get to sleep right away. Decatastrophising: Best thing that could happen?: I never have any problems with my sleep and I can travel anyway without worrying about having a terrible sleep. Worst thing that could happen?: I don't sleep and spend the next day feeling stressed , anxious and unable to enjoy my stay. The most likely thing to happen?: Even if I have a little trouble getting to sleep I will eventually get to rest, once I relax and break the rumination cycle. Energising: I less I think that sleeping is actually an issue the better I feel about visiting new places and taking trips away from my familiar comfort zone which is great because I enjoy new places and learning and exploring.