Imagine you are a student in a traditional (face-to-face) class for which participating in discussions is a central requirement for a good grade. You are a relatively outgoing person but you have always had a hard time speaking up in class to offer your comments, opinions, criticisms, and so on. In fact, you almost never do so, not even when you are completely familiar with the material.
In trying to minimize this debilitative emotion, identify 1) the activating event, and 2) the emotional reaction. Then offer three examples of the negative self-talk that represents the irrational belief this student is probably acting on (and label the fallacy). Finally, dispute those irrational beliefs with three coping statements (positive self-talk).