motional Awareness.Negative Thoughts Record
Negative Thoughts Record.
Instructions: When you notice your mood or thinking getting worse ask yourself; what is going through my mind right now? As soon as possible, jot down
the thought or mental Image in the Negative thoughts column. Identify then what emotions, feelings and mood state you felt when you had this thought.
Then check out how realistic or true these thoughts are and build a more rational answer, with alternative thoughts more appropriate to the situation.
| Situation | Negative Thought | Emotion | Adaptive Answer | Result |
|---|---|---|---|---|
| Specify the situation that is leading to these thoughts. What happened? Where were you? What were you doing? Who was involved? | Which thoughts/images do you or did you have in your mind in that situation. Highlight the most important thought, or the one that troubled you the most. If possible, rate how much you believe in the thoughts from (0-10). | Which feelings or emotions (sadness, anxiety, anger, fear, etc;) did you feel in the situation. If possible, rate the intensity of each emotion.(0-10). | Use the questions below to compose the answers to the Negative thoughts. If possible rate how much you believe in each alternative answer. (0-10). | Rate how much now you believe in your Negative thoughts (0-10). Rate how much is the intensity of your emotions. (0-10) |
In order to build an alternative answer, complete the following questions.
What is the evidence that the negative thought is true?
What is the evidence that it is not true?
Are there alternative explanations for the event or alternative ways of seeing the situation?
What are the implications, in case the thoughts are true? What is the worst thing of the situation? What is the most realistic one?
What can you do about it?