Part 1 — Identify
1
The Situation
Be specific — day, time, location and context all help to ground your record.
2
Unhelpful Thoughts & Images
Include thoughts, images, or memories — and note what they meant to you, or what they said about you or the situation.
What are you really responding to? What would be the worst thing about that — or that could happen?
3
Your Feelings
What did you feel? What else? How intense was each emotion at the time?
Now challenge your thinking ↓
Part 2 — Challenge & Act
4
Alternative Perspective
Are you looking at things through your gloomy specs? Am I filtering out and dismissing any alternative perspective? What would things look like without those dark glasses on?
What would you say to a friend in this situation? Is there another way of seeing it? What's the bigger picture? Is your reaction in proportion to the actual event? What would someone else say?
5
What to Do
Do something! Consider: what action or defusion technique could help? What would be more effective? What will the consequences be of doing — or not doing — something?
6
Re-rate Your Feelings
Feelings may not disappear completely — even a small shift shows the process is working.
Saved Entries
Adapted from the Thought Record Sheet by Carol Vivyan (2009) ·
www.getselfhelp.co.uk ·
www.get.gg