Thought Record Sheet

What I did / What I could do /

Situation Emotions / Physical Unhelpful Thoughts / Images Alternative / realistic thought Defusion technique /
Moods sensations & More balanced perspective What’s the best response?
(rate 0 – 100%) reactions Re-rate Emotion 0-100%

STOPP! Take a breath….

Is this fact or opinion?
What would someone else say about this
What went through my mind? situation? What’s the bigger picture?
What disturbed me? What did those Is there another way of seeing it? What will the consequences of my
thoughts/images/memories mean to Am I personalising what happened? action be?
me, or say about me or the situation? How important is this? How important will Will I have any regrets later?
What am I responding to? this be in 6 months time?
What did I notice What ‘button’ is this pressing for me? Is my reaction in proportion to the actual Do what works! Act wisely.
in my body? What would be the worst thing about event?
that, or that could happen? Do I think What do I want from this situation? Is What will be most helpful for me,
What emotion did I that reasonable for everyone?
What happened? feel at that time? What would I’m being treated unfairly? Am I for others, or the situation?
others notice thinking that I won’t stand for it and I What advice would I give someone else What could I do differently?
Where? When? What else? in this situation?
Who with? How? How intense was it? about me? must do something about it? What would be more effective?

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