Q1. Where were you? What were you doing? Who were you with?
Q2. Emotion or feeling. Emotion can be described with one word, e.g., angry, sad, scared. Rate 0 - 100%.
Q3. Negative automatic thought. What thoughts were going through your mind? What memories or images were in your mind?
Q4. Evidence that supports the thought. What facts support the truthfulness of this thought or image?
Q5. 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 had this thought what would I tell him/her? Are there any small experiences which contradict this thought? Could I be jumping to conclusions?
Q6. Alternative thought. Write a new thought which takes into account the evidence for and against the original thought.
Q7. Emotion or feeling. How do you feel about the situation now?
Rate 0 - 100%.
This looks verygood. I am going to try thank you.
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Yes, surely try this. I hope it helps you as much as it helped many. You’re welcome.
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