Hear for You Counselling

delivering counselling support to all communities FROM KNAPHILL, WOKING


TT – (19/08/2024)

Thought Record

Download the Thought Record Sheet.

Situation

What happened? 

Where? When?  

Who with? How?

 

Emotions /  Moods  (rate 0 – 100%)

What emotion did I  feel at that time?  

What else?  

How intense was it?

 

Physical  sensations

What did I notice  in my body?  

Where did I feel  it?

 

Unhelpful Thoughts / Images

What went through my mind?  

What disturbed me? What did those  thoughts/images/memories mean to  me, or say about me or the situation? What am I responding to?  

What ‘button’ is this pressing for me?  What would be the worst thing about  that, or that could happen?

 

Alternative / realistic thought More balanced perspective

STOPP! Take a breath…. 

Is this fact or opinion? 

What would someone else say about this  situation? What’s the bigger picture?  Is there another way of seeing it?  What advice would I give someone else?  Is my reaction in proportion to the actual  event? 

Is this really as important as it seems?

 

What I did / What I could do /  Defusion technique /  What’s the best response? Re-rate Emotion 0-100%

What could I do differently? What  would be more effective? 

Do what works! Act wisely.  

What will be most helpful for me or  the situation?  

What will the consequences be?

 

www.get.gg © Carol Vivyan 2009, permission to use for therapy purposes www.getselfhelp.co.uk

Get in touch

Feel free to contact me if you have any questions about how I work, or to arrange an initial appointment.


You can also call me on +44 7726 190087 if you would prefer to leave a message or speak to me first. I am happy to discuss any queries or questions you may have prior to arranging an initial appointment.


All enquires are usually answered within 24 hours, and all contact is strictly confidential and uses secure phone and email services.

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© Colleen Shelswell

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