web viewcbt thought record. situation. where were you? ... emotions can be described with one word:...
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Psychology Tools
CBT Thought Record
Situation
Where were you?
Emotion or feeling
Negative Automatic Thought
Evidence that supports the thought
Evidence that does not support the thought
Alternative thought
Describe what was happening: Who, what when, where?
Emotions can be described with one word: e.g. angry, sad, scared
Rate 0-100%
Identify one thought to work on:
What thoughts were going through your mind?
What memories or images were in my mind?
What facts support the truthfulness of this thought or image?
What facts indicate that this thought or image is not completely true all of the time?
If my best friend had this thought what would I tell them?
Are there any small experiences which contradict this thought?
Write a new thought which takes into account the evidence for and against the original thought
How do you feel about the situation now? Rate 0-100%
Record the situation, emotion, and thought, then examine the evidence for and against the thought
At home alone with no plans
Saturday night 7:00pm
Hopeless 80%
Dejected 80%
Im a loser
Im such a failure
Im pathetic
I didnt ask out that person I like at work even though I had an opportunity
Im 32 and living alone
I havent had a proper relationship for five years
Im working in a job I dont like
My friends would tell me not to be so hard on myself
Relationships arent everything Ive had to concentrate on other areas of my life like my Mums illness so havent had much time for them
Ive got a job which is better than some of my friends and even though I dont like it I am good at it and it pays the bills
When Im feeling low I often judge myself really harshly. Life isnt going how I want it to at the moment but these feelings tell me that I need to make some changes. Its obvious to be now that I really value being in a relationship so thats what Im going to focus on.
Hopeful 20%