Thought Record Sheet – 7 column

Situation / Feelings Unhelpful Thoughts / Facts that support Facts that provide Alternative, more Outcome
Trigger Emotions – Images the unhelpful evidence against the realistic and balanced Re-rate emotion
(Rate 0 – 100%) thought unhelpful thought perspective
Body sensations

Unhelpful thinking styles:

What am I feeling
now? (0-100%)

STOPP! Take a breath….

What could I do
differently? What
What would someone else say would be more
about this situation? What’s the effective?
What emotion did I What went through my mind? What bigger picture? Is there another
feel at that time? disturbed me? What did those way of seeing it?
What facts do I have that the Do what works! Act
What else? thoughts/images/memories mean to What advice would I give
unhelpful thought/s are NOT wisely.
How intense was it? me, or say about me or the situation? What are the facts? What someone else?
totally true? What will be most
What am I responding to? What facts do I have that the Is my reaction in proportion
Is it possible that this is helpful for me or the
What did I notice in my ‘button’ is this pressing for me? What to the actual event?
What happened? unhelpful thought/s are totally opinion, rather than fact? situation?
body? would be the worst thing about that, or Is this really as important as it
Where? When? true? What have others said about What will the
Where did I feel it? that could happen? seems?
Who with? How? this? consequences be?

www.getselfhelp.co.uk Carol Vivyan 2010, adapted from Padesky 1995. Permission to use for therapy purposes www.get.gg