Now, the key in using this model is to understand that your Beliefs about an Activating Event are the actual creators of the Emotional Consequences. According to Ellis our Beliefs are either rational (I dropped my spoon, that can happen) or irrational (I dropped my spoon, this always happens to me, I am so stupid). Based on those beliefs, your emotions are activated because you interpreted them accordingly. Now let’s say you had an irrational belief and you started feeling sad and self loathing.
The next step in the model is to D(ispute) your irrational thoughts and replace them with more rational ones. Instead of saying something negative about yourself or the situation, try replacing it with a more neutral response.
This will take some practice, but it will lead you to the next step of E(ffect) which is the point where you want to be, where your thoughts are rational and have a positive well balanced effect on your behavior and cognition.