Try to find some Activating situations, iB's and Consequences of your own and do this exercise with them. Often is easier to start with the C- the Consequences of the A and B and work back to see what they were. Whenever you feel upset it can be a useful exercise to see if an ABC can be done on the situation and your thinking about it. You never know, you might just feel better. Get into the habit of doing this regularly and you might feel a lot better overall. And do please note; this is a tool not just a theory. Success with this (and other) cognitive techniques is dependent on your writing out your own examples and making it part of the way you think.