Thought Record

Automatic Thought(s)

What thought(s) and/or image(s) went through your mind?

How much did you believe the thought(s)?

50%

Situation

What event or situation triggered the unpleasant emotion? (external or internal)

Emotion(s)

What emotion(s) did you feel? (Feelings Wheel)

How intense was the emotion?

50%

Cognitive Distortions

Check all that apply

All-or-nothing thinking - Example: "If I make one mistake, I'm a failure."

"Should" & "Must" statements - Example: "Everyone should be kind." "I must always do my best."

Catastrophizing (fortune-telling) - Example: "If my partner leaves me, I'll never be happy again."

Labeling - Example: "I’m a failure." "I didn't do well on the math test. I'm stupid."

Disqualifying the positive - Example: "They complimented my artwork but I bet they were just being polite."

Emotional reasoning - Example: "I feel anxious, therefore this is a dangerous situation."

Mental filter - Example: "Sure, I got three A's this semester, but look at the C in statistics!"

Mind reading - Example: "She didn't smile when I told a joke. She must be offended and think I'm rude."

Overgeneralization - Example: "He broke up with me. No one will ever date me."

Magnification/minimization - Example: "You're five minutes late, the whole evening is ruined!" "They liked the meal I cooked, but that doesn't mean I'm a good chef."

Tunnel vision - Example: "He can’t do anything right. He’s incompentent, clumsy, and stupid."

Personalization - Example: "They cancelled lunch on me because they don't like me."

Adaptive Response

Use the questions below to compose a response to the automatic thought(s)

Questions to consider:

1. What evidence exists that the automatic thought is true? Not true?

2. Is there another reason for the thought?

3. If the worst situation happened, how could you cope? What is the best that could happen? What is the most realistic outcome? (Not applicable for all thoughts)

4. Is believing the automatic thought helpful? What could happen if you change your thinking?

5. If [person's name] was in this exact situation and had this exact thought, what would you tell them?

How much do you believe this response?

50%

Outcome

How much do you believe the original thought now?

50%

What emotion(s) do you feel now?

How intense are the emotions?

50%

What would be good to do now?