When you notice your mood getting worse, ask yourself, What’s going through my mind right now? As soon as possible, fill in the table below
*What led to the unpleasant emotion?
*What thought/s or image/s went through your mind?
*What emotion/s did you feel at the time?
*Which thinking styles did you engage in?
*How much do you believe each (0-100%)
*How much do you now believe your Automatic Thoughts (0-100%)
Questions to compose an Adaptive Response:
- What is the evidence that the automatic thought is true? Not true?
- Is there an alternative explanation?
- What’s the worse that could happen? What’s the best that can happen? What’s the most realistic outcome?
- If a friend were in this situation and had this thought, what would I tell him/her?