Using a thought record can help you keep track of and confront distorted thinking to reduce depression and anxiety. Use the following steps to complete the blank thought record provided below. Ideally you would complete one every time you experience distress, but the more you complete these the better you will be at automatically going through these steps mentally.
The Situation and Emotion
In these first two sections, write what occurred and how you felt during the situation.
Negative Automatic Thought
Describe the first thought that came to your mind during the situation. Also write any cognitive distortions that apply to your thought (e.g., catastrophizing).
Evidence for and Against the Thought
Think of these two sections like putting your thought on trial. Write down any evidence that supports your thought and any that disproves it.
Alternative Thoughts
Try to come up with alternative ways of thinking based on the situation (e.g., I didn’t do as well on my test as I hoped, but I still have several left this semester that I can study harder for and this one only counts for a small part of my grade).
Emotion
Finally, consider how you feel now that you have gone through these steps.
Reference:
Rego, S., & Fader, S. (2018). The 10-step depression relief workbook: A cognitive behavioral therapy approach. Emeryville, CA: Althea Press.