Automatic thought records

[balletomane]

One thing that has helped me a lot in therapy is to do thought records. I examine automatic thoughts, or the thoughts that “pop into my head,” in response to a given situation. This technique helps me to slow down and examine my thinking for cognitive distortions (click for common distortions) and gain some perspective on the situation. Just answer the questions as best you can. Feel free to print these questions or answer them in your place. Below is the code you can use if posting in your place.

describe the problematic situation sticking to observable facts.

how are you interpreting these facts? what are your automatic thoughts about the situation?

rate your belief in this automatic thought.

list the emotions this thought brings up.

rate the intensity of these emotions.

give evidence supporting the automatic thought.

give evidence against the automatic thought.

is this a cognitive distortion? if so, what type?

are you using extreme language to describe the situation?

list alternate thoughts.

what's the worst that can happen?

what's the best that can happen?

what's the most likely outcome?

how can you get more information about the situation?

re-rate your belief in the automatic thought.

re-rate the intensity of your emotions.