Tag Archive | reality

CBT Thought Record

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My therapist told me about a tool that can help us examine and pay conscious attention to our thought patters, particularly negative thoughts. It is designed to help us pay attention to a negative emotion and negative automatic thought that accompanies it. Then we think of evidence that supports that thought and evidence that does not support it. Then we come up with an alternative thought and in the end write the feeling we experience after that whole observation.

It’s called Cognitive Behavioral Therapy (CBT) Thought Record and comes in the form of a worksheet that an be printed off line.

 

I would like to share this technique with people.

 

It can also be done in a journal too.

It goes like this:

 

Section 1: Where were you?:

(Where were you?, What were you doing?, Who were you with?)

 

Section 2: Emotion or Feeling:

(Emotions can be described with one word. E.g. Angry, sad, scared, Rate 0-100%)

 

Section 3: Negative automatic thought:

(What thoughts were going through your mind? What memories or images were in my mind?)

 

Section 4: Evidence that supports the thought:

(What facts support the truthfulness of this thought or image?)

 

Section 5: Evidence that does NOT support the thought:

(What experiences indicate that this thought is not completely true all of the time? If my best friend has this thought what would I tell them? Are there any small experiences which contradict this thought? Could I be jumping to conclusions?)

 

Section 6: Alternative Thought: 

(Write a new thought which takes into account the evidence for and against the original thought)

 

Section 7: 

(How do you feel about this situation now? Rate 0-100%)

 

I will provide a true example of mine that I gave to my therapist.

 

Section 1: Where were you?:

(Where were you?, What were you doing?, Who were you with?)

On the sofa, reading and my mom was in the room with me.

 

Section 2: Emotion or Feeling:

(Emotions can be described with one word. E.g. Angry, sad, scared, Rate 0-100%)

 

Brief feeling of depression, strong negative emotion. About 90%.

 

Section 3: Negative automatic thought:

(What thoughts were going through your mind? What memories or images were in my mind?)

Negative thoughts and feelings and thoughts of failure and lack of accomplishment popped into my mind. I experienced memories of not accomplishing things I wanted to or planned to and memories of things I did wrong. And believing that I will never or can never accomplish much.

 

Section 4: Evidence that supports the thought:

(What facts support the truthfulness of this thought or image?)

It took me longer than it could have to graduate college. I still live with family and not on my own. I don’t have a professional job yet.

 

Section 5: Evidence that does NOT support the thought:

(What experiences indicate that this thought is not completely true all of the time? If my best friend has this thought what would I tell them? Are there any small experiences which contradict this thought? Could I be jumping to conclusions?)

It took me longer to graduate but I did graduate. I have a job and had the job for a while. I have accomplished other things and have the ability to understand and adjust to things. I would point out to my best friend all of the instances where s/he did accomplish things big or small. Every accomplishment matters.

 

Section 6: Alternative Thought: 

(Write a new thought which takes into account the evidence for and against the original thought)

 

I can accomplish things and will accomplish more if I am determined and do my best. Failing at something doesn’t make someone a failure as a whole and failing is ok, I can just try again and accept what I cannot change. Certain things take longer than others and everyone lives and experiences at their own pace.

 

Section 7: 

(How do you feel about this situation now? Rate 0-100%)

Much more positive and optimistic. Around 100%.

 

I believe this is a very positive and effective habit to develop. It can help us think objectively and see all sides of a situation and come up with more positive alternatives to self-limiting thoughts or beliefs.

 

Here is a link that can help guide you and explain more in depth about cbt thought records. The examples this page provides are slightly different than mine because I have not used this page’s examples yet, I only did this the basic way my therapist told me about.  

 

http://www.cognitivetherapyguide.org/contact.htm

 

I hope this can help some people! 😀

 

Xox0 Kim ❤

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