Thought record

Briefly describe the situation. Where were you, who were you with, and what was going on?

Pick the main emotion (or type your own), then rate how strong it was.

Write down the thought or image that popped up. It often starts with “What if…”, “I’m…”, or “They think…”.

These are common patterns everyone falls into. Do any fit your thought? (Optional)

Be a fair detective. Look for facts, not feelings.

Taking all the evidence into account, what’s a fairer, more balanced way to see this? It doesn’t have to be positive, just realistic.

Re-rate things now. Even a small drop is progress.