Thought Record
A thought record helps you slow down a difficult moment and look at it from more than one angle. You will capture the thought, weigh the evidence, and see if a more balanced view is possible.
- I. Describe the situation and the thought.
- II. Look at the evidence on both sides.
- III. Find a more balanced perspective, and see how the feeling shifts.
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Jack Wells · CBT Therapist
What was the situation?
Where were you? What was happening? A sentence or two is enough.
A short paragraph is plenty.
What went through your mind?
Try to capture the exact thought, like a sentence.
What did you feel?
Name the feeling, then rate how strong it was.
How strong was the feeling?
What supports this thought?
What evidence do you have that this thought is true?
What goes against this thought?
What would you say to a friend who had this thought?
Can you find a fairer way to put it?
Not positive, not negative. Just more balanced.
Now re-rate the original feeling.
Your thought record.
You have just done what a CBT therapist would walk you through in session. The skill gets easier with practice. In therapy, we would do this together and start to notice your patterns over time.
Jack Wells · CBT Therapist
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