Example: Applying to college

Let's say you got into many of the colleges you applied to, but your top choice put you on a waiting list. When you find out, you get really upset and think: “I'm so stupid! I'll never get in and my whole future is nothing now!”

In this case, your immediate reaction was negative and unhelpful. The underlying belief (“I'm so stupid!”) led to an unhelpful thought (“I'll never get in and my whole future is nothing now!”). A more positive and more realistic understanding might be: “I got into a lot of good schools, and even if I don't get into my top choice in the end I still have a good future ahead of me.”