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CBT Thought Record

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The CBT Thought Record is a tool used in cognitive-behavioral therapy to help individuals identify and change negative thought patterns. It includes sections for noting the context (who, what, when, where), thoughts preceding the emotion, fears, worst-case scenarios, moods, and intensity ratings. It also prompts for evidence against and supporting the thought, alternative thoughts, belief re-evaluation, and action planning. This record aids in self-reflection and emotional well-being by challenging and transforming negative thinking.

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Description

The CBT Thought Record you’re referring to is a structured tool used in cognitive-behavioral therapy (CBT) to help individuals identify, challenge, and change negative thought patterns. Here’s a brief description of each section of the record:

1. Who was I with?
– Record the people you were with when the thought occurred.

2. What was I doing?
– Describe the activity you were engaged in.

3. When?
– Note the time when the thought or emotion arose.

4. Where?
– Specify the location of the event.

5. What went through my mind just before I felt like this?
– Write down the thoughts that immediately preceded the emotion.

6. What am I afraid might happen?
– Identify the fears or concerns that are linked to the thought.

7. What is the worst that could happen?
– Consider the most extreme, but realistic, outcome of the situation.

8. Describe each mood that you felt at the time in one word.
– Use a single word to summarize each emotion experienced.

9. Rate it 0-100.
– Assign a numerical value to the intensity of each emotion on a scale from 0 (not at all) to 100 (extremely).

10. What evidence can you think of that does not support this thought?
– List any facts or observations that contradict the negative thought.

11. What evidence supports this thought?
– Note any evidence that seems to confirm the thought, even if it’s biased or not entirely accurate.

12. Any alternative thoughts?
– Generate more balanced or positive alternatives to the original thought.

13. Rate how much you believe each one 0-100.
– Assess the credibility of each alternative thought on the same 0-100 scale.

14. How much do you now believe the automatic thought?
– Re-evaluate your belief in the original thought after considering the evidence and alternatives.

15. What emotions do you feel now?
– Describe any changes in your emotional state after working through the record.

16. What will you do?
– Plan actions to take based on the insights gained from the thought record, which may include behavioral changes, further exploration of thoughts, or seeking support.

This thought record is a powerful tool for self-reflection and can help in reducing the impact of negative thoughts on one’s emotional well-being.

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