Thought Record

Situation
When? (date. Time)
Where?
What were you doing
when you began to feel
bad?

Moods/Emotions
a) How did you feel?
b) Rate each
emotions for intensity
(0-100)
e.g. anxious 60%
down 80%

Automatic thoughts or images

a) What was going through your mind just
before you started to feel this way? Any other
thoughts? Images? Meanings?
b) Rate each one for degree of belief (0100%)

Alternative Perspectives
Identify possible thinking traps for each thought and write
down the trap(s) for each thought
Then come up with a more helpful perspective and write
that down.

Outcome
Now that you have found alternatives to your
negative thoughts, how do you feel (emotions and 0100 intensity)
How far do you believe the original thoughts?
What can you do now (action plan, experiment)

Thinking Traps
Jumping to conclusions (Mind-reading, Fortune-telling) -> Whats the evidence for and against my automatic thought?
Extreme thinking (All-or-nothing thinking, blame, double standards, discounting the positive) -> What would a sympathetic friend say? What is a more balanced view?
Catastrophising (exaggerating the threat and minimising ability to cope,) -> Will this matter a year from now? What resources have I got to cope? Might others help?
Unhelpful personal rules (should & musts) -> Does this rule work for me> if not, what is a more helpful and constructive rule?

Thought Record
Situation
When? (date. Time)
Where?
What were you doing
when you began to feel
bad?

Moods/Emotions
a) How did you feel?
b) Rate each
emotions for intensity
(0-100)
e.g. anxious 60%
down 80%

Automatic thoughts or images

a) What was going through your mind just
before you started to feel this way? Any other
thoughts? Images? Meanings?
b) Rate each one for degree of belief (0100%)

Alternative Perspectives
Identify possible thinking traps for each thought and write
down the trap(s) for each thought
Then come up with a more helpful perspective and write
that down.

Outcome
Now that you have found alternatives to your
negative thoughts, how do you feel (emotions and 0100 intensity)
How far do you believe the original thoughts?
What can you do now (action plan, experiment)

Thinking Traps
Jumping to conclusions (Mind-reading, Fortune-telling) -> Whats the evidence for and against my automatic thought?
Extreme thinking (All-or-nothing thinking, blame, double standards, discounting the positive) -> What would a sympathetic friend say? What is a more balanced view?
Catastrophising (exaggerating the threat and minimising ability to cope,) -> Will this matter a year from now? What resources have I got to cope? Might others help?
Unhelpful personal rules (should & musts) -> Does this rule work for me> if not, what is a more helpful and constructive rule?