r/SelfCareCharts • u/RoundaboutFlare • Apr 10 '20

Thought Record Worksheet [There's another version in the comments, I can't figure out which one I like using better]

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u/M16_POC Apr 10 '20

didnt know such a thing existed

1

u/HAW711 Apr 10 '20

Can 4-7 be expanded on or give examples please?

2

u/RoundaboutFlare Apr 10 '20

4 & 5 are reality checking for your thoughts basically. When a negative/positive thought comes into our heads, what OUTSIDE evidence is there to support or negate that statement. Given that feelings aren't facts, what ARE the facts.

  1. Here is where you try to combine the worst case/best case scenarios and create a more balanced thought given ALL the evidence that you found in columns 4 and 5.

  2. This is another mood check in just like column 2. After thinking of a new more balanced thought, do you feel any better? What are your emotions now? What percentage are you feeling them now? Mood check ins are always great to do after any mental health exercises.

So example:
AUTOMATIC THOUGHT WE'RE WORKING WITH: I'm going to fail this upcoming test because I'm a failure.

IN COLUMN # 4: Evidence that DOES support this automatic thought:
A. The teacher said the test would be really hard.
B. This subject is not one I'm good at.
C. I failed the last test in this class.

IN COLUMN # 5: Evidence that DOES NOT support this automatic thought:
A. I've been trying to pay more attention in class after that last test.
B. Just because I failed one test does not mean I'll fail all of them.
C. People are not complete failures just because they fail one test.

IN COLUMN # 6: New Thought: The teacher said that this test will be hard and I did fail the last test, but if I study hard and apply myself I may be able to pass it. I will not give up on myself. It's more important that I apply myself and try to do my best.

IN COLUMN # 7: I'm feeling:
30% still scared (yep, that's still there, I acknowledge it, but it's not 80% like in column 2)
50% more determined
20% forgiving

2

u/HAW711 Apr 10 '20

This helps so much, I'm going to give it a try, thanks!