| Situation / Trigger | Feelings Emotions – (Rate 0 – 100%) Body sensations |
Unhelpful Thoughts / Images | Facts that support the unhelpful thought | Facts that provide evidence against the unhelpful thought | Alternative, more realistic and balanced perspective | Outcome Re-rate emotion |
|---|---|---|---|---|---|---|
| What happened? Where? When? Who with? How? |
What emotion did I feel at that time? What else? How intense was it? What did I notice in my body? Where did I feel it? |
What went through my mind? What disturbed me? What did those thoughts/images/memories mean to me, or say about me or the situation? What am I responding to? What 'button' is this pressing for me? What would be the worst thing about that, or that could happen? |
What are the facts? What facts do I have that the unhelpful thought/s are totally true? |
What facts do I have that the unhelpful thought/s are NOT totally true? Is it possible that this is opinion, rather than fact? What have others said about this? |
STOPP! Take a breath…. What would someone else say about this situation? What's the bigger picture? Is there another way of seeing it? What advice would I give someone else? Is my reaction in proportion to the actual event? Is this really as important as it seems? |
What am I feeling now? (0-100%) What could I do differently? What would be more effective? Do what works! Act wisely. What will be most helpful for me or the situation? What will the consequences be? |
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