CBT Thought Record
You can write it down in a notebook, notes app, or even just run through it in your head.
Doing this constantly can build awareness and will give you more control over your choices.
1. Situation
What happened?
Example: "I came home from work stressed and immediately went to the kitchen".
2. Emotion
When did I feel? (Rate the intensity from 0 - 100)
Example: "Frustrated (80%), overwhelmed (20%)
3. Automatic Thought
What thought popped into your head?
Example: "I deserve to eat. Today was awful, so I'm going to treat myself to biscuits."
4. Evidence & Alternative Thought
What's the evidence for/against that thought? What else might be true?
Example:
* Evidence against: "Eating junk never really helps long-term."
* Alternative thought: "That was a rough day, but food isn't the only comfort. A walk or a bath might help more - and I haven't ruined anything."
5. Outcome/New Behavior
How do you feel now? What will you do?
Example: "Calmer (60%). I'll won't have the biscuits, I'll call my friend instead"
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