Thought Record
A Activating Event: Situation
What was happening just before I started to feel
this way? What was I doing? Who was I with?
Where was I? When was it?
I was getting ready to go to a party
C Consequences
1. Describe your moods, emotions and feelings
with a single word
2. Write down any physical sensations
3. Rate their intensity (0-100).
sad 90
depressed 70
anxious 50
scared 60
lump in my throat 60
D Disputation
My HOT Thought: I’m such a loser 90 75
Evidence That SUPPORTS My HOT Thought
I always feel awkward around other people
I never have anything interesting to say
I’m too shy
I’m not good at meeting people
I don’t have that many friends
E End Results: Alternative/More Balanced Thoughts
Alternative/More Balanced Thoughts
1. Rate how much you believe: 1-100
2. Re-rate Hot Thought
I find socializing hard 75
I’m not that comfortable around other people 65
I wish I were more outgoing 80
B Beliefs: Automatic Thoughts
1. Ask yourself: “What was I thinking?“ “What was I saying
to myself?“ “What was going through my mind?”
2. Identify the Hot Thought and underline it.
3. Rate how much you believe this thought between 0-100.
I just don’t feel like doing anything
I really want to stay home
My life’s so boring I’m not going to have
anything to say
I’m such a loser
I hate having to make small talk all night
I never know what to say
What if I embarrass myself?
Evidence That DOES NOT SUPPORT
My HOT Thought
I’m just shy in groups or with strangers
I’ve had a group of close friends for years
If I were such a loser I wouldn’t have
even been invited to the party
I’m good at lots of things that don’t involve
social situations
“I’m a loser” is an example of the cognitive
distortion labeling
Rate Moods/Emotions/Sensations Now
1. Re-rate the consequences from Part C
2. Write down & rate any new moods/ emotions
sad 75
depressed 45
anxious 50
scared 25
lump in my throat 25
relieved 50
calm 35