Thought Record and Progressive Muscle Relaxation

CBT Thought Record Where were

you? Emotion or

feeling Negative automatic

thought Evidence that supports the

thought Evidence that does not

support the thought Alternative thought Emotion or

feeling

Where were you? What were you doing? Who were you with?

Emotions can be described with one word. E.g. angry, sad, scared Rate 0-100%

What thoughts were going through your mind? What memories or images were in my mind?

What facts support the truthfulness of this thought or image?

What experiences indicate that this thought is not completely true all of the time? If my best friend had this thought what would I tell them? Are there any small experiences which contradict this thought? Could I be jumping to conclusions?

Write a new thought which takes into account the evidence for and against the original thought

How do you feel about the situation now? Rate 0-100%