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.
If air traffic controllers believed Flight 11 had been hijacked at 8:13, NORAD should have been informed immediately, so military planes could be scrambled to investigate. However, NORAD and the FAA both claimed NORAD was not informed until 8:40—27 minutes later. [ NORAD, 9/18/01 , AP, 8/12/02 , AP, 8/19/02 , Newsday, 9/10/02 ; one NORAD employee said it took place at 8:31, ABC News, 9/11/02 ] Indeed, before contacting NORAD, Boston air traffic controllers watched Flight 11 make an unexpected 100-degree turn and head south toward New York City [ Christian Science Monitor, 9/13/01 ], told other controllers of the hijacking at 8:25 [ Guardian, 10/17/01 ], continued to hear highly suspicious dialogue from the cockpit (such as, “Nobody move, please, we are going back to the airport. Don’t try to make any stupid moves” ) [ Guardian, 10/17/01 , New York Times, 10/16/01 ], and even asked the pilots of Flight 175 to scan the skies for the errant plane. [ Guardian, 10/17/01 , Boston Globe, 11/23/01 ]