ABC Thought Diary
Trace your thoughts. Challenge them. Rewrite them.
A
Activating Event
Date
Situation
B
Beliefs
Thoughts
Meanings and interpretations
Hot thought
Belief strength (0–100)
50%
C
Consequences
Emotions
Emotion intensity
50
Physical sensations
Behaviours and urges
D
Disputing
Thought discovery questions
What is bad about that?
What does this say about me?
Worst case — could I cope?
What would I say to a friend?
Evidence for
Evidence against
Balanced view
E
New Beliefs
Before:
50%
After:
50%
New belief
Belief now
50%
New feeling
Next steps
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