Here’s another A-B-C-D exercise from yesterday afternoon.
Activity
I had waited forever for a stop light to change while on my bike. Forever. I hadn’t seen a car in several minutes. I got impatient, and just went through the red light.
Consequence
My pulse increased. I felt anxious and guilty. I thought, “The whole rest of the day will be bad”.
Beliefs
It was hypocritical of me to run the light on my bike, given how much I disapprove of car drivers racing to get through a yellow light, and thus ending up running a red. I did one bad thing, and that means I can do many more. Rule breakers are bad people, and I broke a rule. Bad days start with just a twinge of anxiety and guilt, and that’s what I feel now.
Disputing
The case isn’t the same as those I get upset about, as I wasn’t putting anyone else in danger. Besides, good people break the rules. Perfect behavior isn’t required for that. As for hypocrisy, you might disapprove of someone else who did this on their bicycle, but you wouldn’t be so harsh on them. Many times the tiny episode of mental distress doesn’t last.