Describe the trigger in column one; your initial feelings and behaviours in column two; the “hot thought” in column three; supporting and opposing evidence in columns four-five and a balanced alternative thought in column six. Use column seven to …

A thought log can help your client learn to recognize how their thoughts, feelings, and behaviors interact and influence one another. With enough practice it will become natural to identify these connections, which will give your client the power to begin challenging their irrational thoughts.

Questions to help compose an alternative response: (1) What is the evidence that the automatic thought is true? Not true? (2) Is there an alter-native explanation? (3) If the worst happened, how could I cope? What’s the best that could happen? What’s the most realistic outcome? (4) What’s the effect of my believing the automatic thought?

the unhelpful thought/s are totally true? What facts do I have that the unhelpful thought/s are NOT totally true? Is it possible that this is opinion, rather than fact? What have others said about this? STOPP! Take a breath…. What would someone else say about this situation? What’s the bigger picture? Is there another way of seeing it?

A PDF file thatʼs great for printing, but locked and not modifiable. Thought records are like the Swiss Army knife of CBT. They're used to teach about the interactions between thoughts, feelings, and behaviors, and as a...

What thought(s) went through your mind? Use the questions to compose a response to the automatic thought(s). How much do you believe each response? How much do you know believe each automatic thought? What emotion(s) do you feel now? How intense (0-100%) is the emotion? What will or did you do?

THOUGHT RECORD Instructions: Follow the hints at the bottom of each column in order to help you successfully reappraise your automatic thoughts and achieve a better balance in your thinking and emotions. 1. Describe The Situation 2. Identify And Rate Your Mood 3. Identify Automatic Thoughts Or Images 4. Facts That Support My Hot Thought(s) 5.