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